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Introduction to PEP. My aim is to improve my anaerobic fitness for the sport I play which is hockey and I will do this by creating a 6 week program of all the different sports and exercises that I do each day.

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Introduction My name is Bella Dalton. I am 15 years old and I am currently in Year 11. My aim is to improve my anaerobic fitness for the sport I play which is hockey and I will do this by creating a 6 week program of all the different sports and exercises that I do each day. I regularly play hockey for Aldershot and Farnham Ladies 2/3 hockey team and I feel this really develops me as a player, playing with older people. I have been playing hockey for 5 years now. My favoured position is midfield where I play most of the time but I can play defence as well. The method of training I will be doing is mostly interval training which would suit my individual needs and also training to improve my anaerobic fitness. ...read more.


I have chosen hockey because I know the rules of the game and also I play for a club every Tuesday and Saturday. Muscular power training will improve my power and stamina when I tackle, pass the ball and play the game generally. Interval training will improve my speed and reflexes on and off the ball. Before starting my PEP I completed some fitness tests and the results are shown below: Cunningham and Faulkner 1 minute 13 seconds Broad Jump 2 m 17 cm Vertical Jump 51 cm In order to improve on my weaknesses I must use the following principles of training so that I can plan a successful PEP. I will consider the main principles of training in my plan, which will last for six weeks. (RRIPS) * REVERSABILITY- I have considered that if I become ill or injured and stop training my fitness levels will decrease, so I will not risk injury. ...read more.


I researched at what intensity I should work at and found that when you work so hard that your muscles cannot get a sufficient supply of oxygen the muscles will produce lactic acid. Therefore, I have organised the intensity so that it is realistic. * TIME- When I train I will need to train for a certain amount of time, otherwise improvements will not take place. * TYPE- My training is specific to the sport I am training for and I will work on specific muscle groups and types of fitness. Over the weeks I will use these principles to make my training more intense as I get further into the training programme. So an example of intensity would be, doing Interval training and increasing the walking and sprinting speed. Then with progression I will gradually keep adding to my training programme so as the weeks go on I will be doing more activities and for longer. ?? ?? ?? ?? ...read more.

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