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In this program I am going to train to improve my fitness in football, the factors of fitness I am going to work on are strength and endurance.

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Introduction

P.E Coursework Planning In this coursework I am aiming to improve a component of my fitness over a period of time, and to do this I need to understand fully the principles of training that will be affecting my program: The Principle of Progression This principle is about building up slowly the intensity of your training so not to cause yourself injury. The Principle of Overload This principle is about over exercising your body so that you can get the benefits of the training. I also need to be aware of the FIT principle; which stands for Frequency of exercise, Intensity of exercise, and Time taken on exercise. To make sure that I get the benefits of my training and improve my fitness I need to exercise enough so that I work inside my Aerobic threshold (60% of MHR) and my Anaerobic threshold (90% of MHR) if I do not work inside either of these thresholds then I will not get a lot of the training benefits. In this program I am going to train to improve my fitness in football, the factors of fitness I am going to work on are strength and endurance. I am a 15 year old and at the moment I would say that my current level of fitness is quite high ...read more.

Middle

Muscle groups: Biceps. This will also build up my upper body and my endurance along with strength. Station 8: Bar hops (with bar) Muscle groups: Hamstrings, quadriceps, and calves. This will help to improve my agility and build up both my lower and upper body muscles Station 9: Kick ups (with football) Muscle groups: Hamstrings, quadriceps, and calves. This will improve my skill in football at keeping the ball up in the air I will count how many kick ups I do each time. Station 10: Crunches (with mat) Muscle groups: Hamstrings, Quadriceps, Biceps, and Triceps. This exercise is very useful because it exercises most of my muscle groups for strength and endurance. These exercises will all help me improve my fitness for my sport over a period of time and I hope to beat my bleep test at the end of the program. Every time I do the circuit I will write down the results from each station, and my recovery time and resting heart rate after the circuit. I will take my recovery time by taking my heart rate every 30 seconds for a minute and record how long it took for it to go back to resting heart rate. ...read more.

Conclusion

To record my progress I wrote down the reps and sets I completed during an exercise so that was relatively easy to do. I enjoyed doing the circuit a lot but I don't think I worked to the maximum I could of worked because I don't think I was pushing my body enough to really gain everything I could out of most of the exercises. Throughout the sessions I didn't have to change around any of the exercises because I didn't get fatigued or tired so there was no need to. In the sessions I found that I could feel myself getting fitter because some exercises were easier to perform in further sessions than they were in previous ones. The results that I achieved were quite low compared to what I expected I think it was partly to do that I didn't try quite as hard as I could of but I know I can do better for future circuits. From the start of the program until now I think I have defiantly got fitter to a certain degree, my strength and endurance has improved a little and so have my skills in football. If I continued doing this circuit I would try much harder in improving previous results in exercises and I would use the principle of overload more effectively. ?? ?? ?? ?? Will Busby P.E Coursework Page 1 of 5 ...read more.

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