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My aim is that when I complete my personal exercise programme, I will have achieved a higher level of overall fitness

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Edexcel GCSE PE: SIX WEEK PERSONAL EXERCISE PROGRAMME GCSE Personal Exercise Programme Introduction My aim is that when I complete my personal exercise programme, I will have achieved a higher level of overall fitness. However, to reach my specified target, I will need to do a six week fitness programme which will include the F.I.T.T. and S.P.O.R.T. principles. Before I begin my training, I will need to complete several fitness tests to check my current fitness, and record my resting heart rate, working and recovery heart rate and the times and results taken to complete the tests. During the six weeks, I will complete 5 sessions of circuit training consisting of 6 stations to be completed three times, and 1 session of continuous training; 20 minutes of continuous running. Each time, I will record my resting heart rate, my working heart rate, my recovery heart rate and the time it takes me to complete the circuit, any changes that I might need to make will be edited into my circuit so that I can achieve the best results. The results I record will finally be put into an organised table, so my full training programme and the results are made clear and easy to see. After the six weeks, I will once again complete the fitness tests that I did before the training to compare my results first time around and to show the improvement in my overall fitness after doing my 6 week exercise programme. Planning I am going to include the principles of training in my exercise programme so that by following the correct application of the SPORT and FITT principles, my training will be more successful and I will achieve better results, and this will have a better impact on my overall fitness. ...read more.


pulse rate after completing the test 1 minute, 2 minutes, 3 minutes -Using the three pulse rate your level of fitness can be determined as follows: Result = 30000 � (pulse1 + pulse2 + pulse3) Gender Excellent Above Average Average Below Average Poor Male >90 80-90 65-79 55-64 <55 Female >86 76-86 61-75 50-60 >50 * Illinois Agility Run: tests agility Needed - Flat surface - 8 cones - Stopwatch - Assistant - The length of the course is 10 metres and the width is 5 meters. - 4 cones can be used to mark the start finish and the 2 turning point. Each cone in the centre is spaced 3.3 meters apart How to conduct the test - Athlete lies face down on the floor at start point - On the command of the assistant, the athlete jumps to his/her feet and runs around the course as implied. - The assistant records the total time taken to complete the course when the command was given to start. * The Cooper 12 minute run: tests cardiovascular endurance. Needed - Measured track (400m marked every 100m) - Stopwatch - Assistant How to conduct - The test compromises how far an athlete can run/walk in 12 minutes. The assistant should record the distance to the nearest hundred metres. As we didn't have a 400m track, we used our school playground, and we ran laps around the netball courts for 12 minutes. (1 lap = 3 netball courts) To avoid injury in any of these fitness tests, a warm up was done before the tests, and a cool down to finish off. ...read more.


Each week, I found that my recovery rate was generally the same, until week 4/5 when it was quicker, which showed that I was indeed getting fitter. In the final week, I found that I became tired very quickly when I did the continuous training as I am NOT a long distance runner and I was not very good at pacing myself. I managed to run for about 5 minutes at a decent speed and then slowed down significantly. Did I achieve my aim? My final fitness test results were better then my first fitness tests results, which concludes that I did in fact manage to achieve my aim, and improved my overall fitness. To keep my fitness levels constant or improve, I would have to carry on with my programme so that I would not apply the reversibility principle. I felt that I did manage to achieve my aim and was quite happy with my overall results but I know that I would have to carry on training if I wanted to improve my fitness for a long span of time. If I were to do this programme again and improve it, I would just make it 6 weeks of circuit training because I simply found the continuous training too hard and I wouldn't be able to complete it more than once in the whole programme. I would also increase the amount of things I do at each station in the circuit, e.g. more sit ups, press ups, etc. ?? ?? ?? ?? - 1 - Julia Lim 10YC GCSE PE - Miss Murphy ...read more.

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