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

My Fitness Training Program.

Extracts from this document...

Introduction

My Fitness Training Program Candidate name: Ben spittle Form: 10TM Program: football Purpose/aim of the program. Well the aim of my training program is to increase my fitness level after the six weeks of the program. It will also help develop my football skills and my stamina and endurance while playing football. My current fitness level is level 13.3 on the bleep test and this training program should help me reach my target, which is level 15. Current fitness level My current fitness level is: Bleep test: level 13 Cooper run: Excellent for a 15-16 year old boy Ill improve my fitness level after 6 weeks by doing specific fitness test required for what I am doing in my program. My physical activity I get in a typical week Monday: In the morning I walk to school which is about 1mile and a half away. Then I have lessons where I have to walk to different classrooms. At breaktime I play football. Then I have lessons again. Then I play football again at dinner and sometimes walk to the dinner hall to get something to eat or drink. Then its lessons again. At home time I walk home. At night I usually go ice-skating at the ice rink for about 3 hours. Tuesday: Tuesday is the same as a Monday through the day but at night I might play football at the church wickets. ...read more.

Middle

My speed and agility will also be developed, as I will be changing the speed at which I am running, alternating between sprint and jog. My cardio-respiratory fitness will also be improved. (2 laps jogging, 2 laps sprinting, 1 lap jogging, 2 laps sprinting, 1 laps jogging, 3 laps sprinting, 1 lap jogging) to make it harder I can increase the amount of sprinting laps and laps all together. Triceps dips - This will improve my muscular endurance in my arms. My triceps and deltoids will be working in this exercise, this will improve my strength on the ball in football. Press ups - Press ups work on my muscular endurance in the biceps, triceps, and deltoid muscles. This will improve my strength in football and develop my fore arms and my muscular appearance. Step ups - Step ups work on the muscular endurance in the quads, hamstrings, and calf muscles, as well as my cardio-respiratory fitness. Squats - These will work upon the muscular endurance in all three muscles required in my legs, as well as on my anaerobic fitness due to the exercises being quick. I will make these harder as the sessions go along, by adding a star jump in between each of the squats. This will mean that the muscle endurance in my arms will also be used. ...read more.

Conclusion

This is important as if they are the muscles may become too tired, or strain easily. You may find this could happen in your circuit if the exercises are too intense or it was designed for an older age group. Three of my exercises are principles of specificity as they are specified to the sport football and they exercise a specific part of your body. I'll make each exercise harder in some way as the sessions go on to demand more from my self and gain more from my circuit. The principle of overload is to work your body harder than usual and ill be doing that on each and everyone of my exercises. Even thou I want to push my self harder if I do to much there is a chance that I may injure my self so the principle of progression is to gradually build up my exercise so it gives my body chance to adapt to it. The fitter ill get the harder it will be to gain. session Exercise specifications 1 2 3 4 5 Press ups Reps/time-45sec 10 14 18 22 26 Step ups Rate/no.reps 1sec/50 1sec/85 1sec/120 1sec/155 1sec/190 Tricep dips Rate/no.reps 2sec/5 2sec/8 2sec/11 2sec/14 2sec/17 Shuttle run Time/ 1min 1.5min 2min 2.5min 3min Kick ups No./time-45 10 15n 20 25 30 Passing No./time-45 20 23 26 29 32 squats No./time-45 20 25 30 35 40 ...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. 6-Week Training Program

    plan a training programme. * Decide what aspects of the performer need improving o E.g. more upper body strength o Speed and agility Method for Planning A Training Programme I decided to design a 6-week training programme for myself. The training program will be specific for rugby.

  2. Training Program

    the multi-stage fitness test). Sergeant Vertical Jump Test This measures the explosive maximum strength in the rectus femoris and vastus lateralis, by jumping vertically. In this test you stand next to a tape measurer against a wall, with your arm outstretched.

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

    One area of fitness that I was very pleased to have improved upon was the sit and reach test, which surprised me on how much I could progress from stretching regularly as part of a workout routine. My ability to perform in club training sessions has been very beneficial and

  2. Btec 6 Week Training Program

    will practice my shooting after the warm up the main activity for the day will be circuit training the circuit will consist of 5 stations: * Press up * bench press * Illinois agility run * step ups * Shuttle run I will

  1. PEP My chosen sport is football and I want to improve on my cardio ...

    go aginst players but if they do one mistake they will be hated for ever and it wount go away from them. If you want to know more about the rules of football and general football go to this link www.thefa.com and go to the rules and regulations or borwse the site.

  2. Training program - Rugby.

    This is to get my heart rate up and to get the blood circulating. The warm up will not be as long on a hotter day because the body will not take as long to warm up. When I am warm, I will stretch out the muscles I am going

  1. Personal exercise program

    a persons VO2 max not a accurate measure * The test may favour people who are more used to running as opposed to swimmers etc. who would benefit from being in a swimming pool Flexibility: Flexibility is defined as: "The range of movements possible around a joint" To test flexibility we use the sit and reach test.

  2. Personal Exercise Program

    Muscular endurance: This is the ability for one to make frequent contractions over a certain amount of time. In football this component is needed because, footballers constantly run and kick the ball. Constant running and kicking the ball requires for a player to make frequent contractions, hence needing muscular endurance.

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