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

My aim of my Personal Exercise Program is to improve three aspects, which can be improved to progress my game play in rugby

Extracts from this document...


Introduction I am doing a Personal Exercise Program to primarily improve certain physical aspects to improve my performance in rugby. This will be done over a 6 week period of training. I will plan and record my results in this training in order to evaluate my improvement in over the course. Aim: My aim of my Personal Exercise Program is to improve three aspects, which can be improved to progress my game play in rugby. These aspects will be * Aerobic fitness * Upper body strength I am going to work on Aerobic fitness as it will increase the time before my body and muscles fell tired while playing ruby, this will be an advantage over players who are less aerobically fit. Fitness is the ability to meet the demands of your environment Aerobic respiration is how the body creates energy with sufficient oxygen. Glucose + Oxygen ENERGY + carbon dioxide + water When there is insufficient oxygen the respiration then becomes aerobic, so I will try and train with sufficient oxygen. Improving my upper body strength will progress the length and power of my pass, also it will help in strength of tackles, handing off and rucking. ...read more.


3. Time The duration of the exercise: for fitness, this should be at least 20 minutes a day. 4. Type What kind of exercise: vary what you do to keep it interesting, and to work all the different muscles. Method Principles of training for my P.E.P. for rugby Specificity: Being a scrum half in rugby, I will need to look at mainly aerobic and could do some anaerobic training; also I will focus on my shoulder and arm muscles for passing and strength when going into contact Progression: for my aerobic training I will jog 25seconds of 15meter shuttle runs and 25 seconds of bench steps this will increase my anaerobic level of fitness. To strengthen my arm and shoulder muscles I'll do 25 seconds on press-ups, sit-ups, bicep curls, lunges, and trunges. Overload: I will overload by doing each exercise for a longer time i.e. after 1 week do each exercise for 35 seconds the 45 seconds. Or/and I could go round the circuit 1 extra time each week, or/and I could try and increase the speed of that exercise i.e. try and do 1 more shuttle run in the 25 seconds than you did last time or 5 more press-ups. ...read more.


star jumps * ski sit * press-ups * sit-ups * Triceps Dips * Bench steps Each exercise was done for 25 seconds then I cooled down. At the gym in the afternoon I did 15 minute run on treadmill, 15 minute cycle on exercise bike, completed 2 sets of 20 sit ups, then finish with slow jog on treadmill for 15 minutes Week 3 Wednesday: At the gym I did 5 minute run on treadmill, 20 minute cycle on exercise bike, 5 minutes on walking machine, did 5 sets of 10kg pull-ins then finish with slow jog on treadmill for 10 minutes Friday Warmed up using standard warm up then join with a partner to do 3 sets of 600m runs in turn. The run went from our school sports hall, out of the school along a road to a point 300m away were we turned back, reached the sports hall the switch with our partner. On the first and second run a did it in 3minutes 30 seconds with about 3 minute 50 second rest between each, on the third run I took about 3minutes 55seconds to complete. I had a 2minute rest and decide to do an extra run to as overload to continue my aerobic fitness progress. After I then warmed down. ...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. Free essay

    GCSE P.E - PEP

    After stretching you should perform some skill rehearsal, in this period you should be getting a feel for the game both physically and mentally. Monitoring At the beginning, before every test, we took our resting heart rate so at the end of the test we could work out how long

  2. Netball study - P.E coursework

    she was fast at changing how fast she needed to go to reach the ball by altering her speed and reacting quickly to where the ball was being thrown too, as Kim wasn't very consistent with passing the ball exactly to the required place.

  1. Action Plan - I am going to create a plan in order to improve ...

    together with your body parts, such as your arms or to use two or more body parts together. It is important in the game of netball when marking your opponent as hand-eye coordination is needed. When marking, you need to divide your attention so that you are aware of where the ball is and also where your opponent is.

  2. Introduction to PEP. My aim is to improve my anaerobic fitness for the ...

    * PROGRESSIVE OVERLOAD- I will start slowly and gradually increase the amount that I do every week without risking injury. * SPECIFICITY- I have taken into account that the methods I chose were to do with my sport and would help me.

  1. PEP (Personal Exercise Plan) for Rugby.


  2. Personal exercise programme - Like all martial artists I feel that I am ...

    Speed 20 metre Sprint 4.01 secs Good Power Vertical Jump 51cm Good Power Standing Long Jump 244cm Excellent Agility Illinois Agility Run 17.5 secs Average Balance Bass Test 100 Excellent Balance Stork Test 60 secs Excellent Reaction Time Stick Drop 55cm Excellent Section 9 Effectiveness in terms of meeting stated

  1. Action plan to improve backstroke.

    * Long term goal - up to 6/8 weeks. The Method by which I am going to achieve the goals: Weekly plan: Aims Week 1 : This week I am going to train three times in the pool and twice on land. My main aim is too improve small parts of my backstroke technique to help me reduce the

  2. Training Program

    as well as ballistic stretches. This is because dynamic stretches effectively use the properties of muscle spindles (a sensor in the muscle that detects the sense and speed of a stretch). By gradually increasing the stretch of the limb (e.g. the leg) to go higher and higher, it safely allows the muscle spindle to safely lengthen.

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