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.

Wednesday: Is the same as a Tuesday except on the night I will go ice-skating and then ill walk back home from the ice rink.

Thursday: Is the same as a Wednesday.

Friday: Is the same as a Thursday.

Saturday: Ill go ice-skating in the day then ice-skating in the night and walk around town for a while.

Sunday: I sometimes play football and go ice-skating on the night.

Injuries or health problems that may affect me.

         I have no injuries or health problems that could affect me while doing my training program.

Awareness of safety aspects

Risks with apparatus/equipment:

  • Making sure all equipment that is necessary for the specific activity you’re doing is out and placed in the right way.
  • Any rubbish in the hall is placed in the bin.
  • Any apparatus that may be in the way is moved to the side.
  • The work surface is not wet or slippy.
  •  If a mat is needed make sure there is one.
  • No jewelry is being wore.
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       Warm up

    A warm up is a light exercise to get you ready for the main activity.

  • Light jogging-perform a light jog around the sports hall for a period of 2 minutes. This warms up the muscles to make them more flexible and lowers the risk of injury.
  • Stretching-this increases the range of movement at the joints, it helps to prevent muscles or ligaments getting strained in any way. Each stretch must be held for 6 seconds then 10 seconds with out bouncing.

Cool-down

  • Lightly jog around the sports hall for 2 ...

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