• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

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

Extracts from this document...


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.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. Personal Exercise Programme

    By increasing the length of the race I will be improving my endurance, therefore being able to keep a constant speed. I also would like to improve my core stability and my upper body strength. By improving these I will automatically improve my technique as a sprinter.

  2. MY personal exercise programme

    Evaluation My first week went very well. I was extremely focused and put all my effort in every aspect of my PEP. The only part I found difficult was the diet as I struggled with the cutting out of snacks but with a lot of work I managed to do it!!

  1. PEP - netball

    friends and family had hired out a badminton court for 1 hour. Played lots of games both doubles and singles 5 7 I actually worked harder in this session than I thought I would, this was probably due to me wanting to win games!

  2. This is my client's 6-week training programme, his main sport is volleyball and he ...

    Able to do 1-2 minutes of stretching and the right technique for each stretch. Able to stretch and lengthen my muscle In this session we can see that he has no problem in adding new machinery into his cardiovascular section which is a really good way of not getting bored and enjoying the activity.

  1. The activity that will be covered during this programme is rounders. The aim ...

    perform to their best ability and overload the body systems to make it effective. Tedium- different skills will be looked at and the areas covered will change over the time of the sessions. For example, start off with upper body and progress to the skills in the lower body Frequency-the

  2. AQA GCSE PE Training Programme

    Doing the training programme was very enjoyable and amusing, even though I was exhausted after each session as I pushed myself to my limits, I knew I was at my limits and I was not able to do anything else after training because I needed a long rest, to recover.

  1. Personal Exercise Plan - Rounders

    PEP Specificity Training should concentrate on the specific needs of the individual Eg lifting weights - will increase muscular strength but will have little effect on the aerobic capacity of the individual. As well as being specific to a sport, the training should be specific to a certain part of

  2. Personal Exercise Programme

    I did this by making the individual stations that are needed to change pace were at sharp turning angles. This would help me to improve my agility as I would need to change direction and vary my pace according quickly.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work