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In this piece of coursework, I will plan, undertake and evaluate a safe and effective personal training programme/health promoting exercise schedule for football.

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GCSE P.E Jagdeep Singh Grewal Mr T. Wood Football Planning Introduction: - In this piece of coursework, I will plan, undertake and evaluate a safe and effective personal training programme/health promoting exercise schedule. I will be designing a circuit, which one can use to train effectively and safely. This training programme/circuit will affect ones performance in his/her sport, which in this case is football. There are many player besides training. Sleep, stress, age, environment other factors that will affect the performance of a football, alcohol, health, sex, diet, drugs and gender are the factors, but the main factor is training if one wants to improve his performance. This process relates to the principles of training. The idea behind the circuit will be to improve strength, flexibility, cardiovascular endurance and also muscular endurance. The sport I will use to relate the circuit training to the principles of training (FITT and SPORT) will be Football. If physical fitness and skills are to be maintained or improved then training has to take place. There are four recognised principles that have to be applied to training schedules if training is to be effective: 1. Specificity 2. Progression 3. Overload 4. Reversibility 5. Tedium Specificity: - Different sports make different demands of the performer and so the training should take into account those demands. Training for squash will not improve shot-putting ability and improving aerobic capacity will have little effect on those sports that require anaerobic respiration. Training, to be effective, must be targeted at the specific sport in which the individual is participating. This is known as the Principle of Specificity. So, you train for the sport you want to do. However, aerobic fitness, muscular endurance and flexibility are common to many sports therefore specific training of the fitness elements for one sport may be of benefit to another. Progression: - Although overload is necessary to improve physical fitness and skills level, this overload has to be progressive. ...read more.


If, during circuit training, everyone does the same thing; the same number of reps or the same amount of time, then individual fitness levels are not being taken into account. Some people will be trying to work at levels above their fitness and others will be working at levels beneath their fitness level. Performers can be tested on each activity to determine their maximum score, or how much they can do in a fixed period of time. This score is then halved and these half scores become their training amounts. Three circuits are completed, with each performer working at their own level. A time is recorded when the three circuits have been completed, with each performer working at their own level. An improvement on this time serves as a new target for the next training session. Individuals are re-tested at regular intervals. A warm up: - For every sport there is a specific type of warm up and it may even differ depending on the position you play in. For football a light jog for 5 minutes will be ideal. The jog should vary by including side stepping, running backwards, touching the floor with each of your hands once u reach the corners of an area, heading at a certain point e.t.c. This would be a good pulse raiser. Next you should do some stretches involving all the muscles, ligaments of the body but mainly on the muscles that will be put under pressure during the match. A simple procedure of stretches from head to toe will be great. You can start off by rotating your head to the left and holding it at that position for a few seconds, and then doing the same to the right. This process will stretch the trapezius and the platysma muscle in your neck. Next you can swing your arms forwards and backwards to get the shoulder joints moving. ...read more.


I started off with a work time of 60 seconds. Maybe the next time round, I can start off with 50 seconds. By looking at the results table you can see that I did not improve my fitness in some exercises. The main reason for this was because to make any improvements in your fitness the frequency must be of at least 20-30 minutes a day, 3-4 days a week. You should also try to work at 60-80% of your maximum heart rate, which I did. Another main factor is that it will take you 2-3 months of intense training to make any improvements in your fitness levels. I did not have that much time, which is why there was no increase in my fitness levels. It also very important that if you make a programme for any areas of fitness or any circuit, e.g. weight training, you must not stop because it takes you 3-4 months to improve your fitness levels, but it will only take you 2-3 weeks to lose the levels of fitness. Week 1 Week 2 Week 3 Week 4 Week 5 Activity Time Rest Time Rest Time Rest Time Rest Time Rest 60 sec 50 sec 60 sec 45 sec 60 sec 40 sec 60 sec 35 sec 60 sec 30 sec Step-ups 52 50 sec 51 45 sec 50 40 sec 48 35 sec 49 30 sec Press-ups 45 50 sec 38 45 sec 37 40 sec 35 35 sec 38 30 sec Shuttle-runs 4 50 sec 4 45 sec 3 40 sec 2 1/2 35 sec 3 1/2 30 sec Sit-ups 55 50 sec 53 45 sec 50 40 sec 47 35 sec 46 30 sec Burpees 30 50 sec 26 45 sec 24 40 sec 21 35 sec 21 30 sec Kick ups 50 50 sec 50 45 sec 49 40 sec 47 35 sec 50 30 sec Heading 35 50 sec 35 45 sec 33 40 sec 30 35 sec 32 30sec P.E coursework My Training Programme For Year 11 P.E coursework My Training Programme For Year 11 ...read more.

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