Part of The Student Room Group

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

My pep -

Extracts from this document...

Introduction

MY PEP Name: Age: 15 Statement: I am a 15 year old student that posses' "excellent" fitness levels as I got level 13.6 on my Vo2 max test although they are depleting as I am play less sport recently due to many factors such as studying for my GCSE's. I play around 5 hours of sport a week although I aim to increase this over the coming weeks. My chosen sport is football and I play this sport at amateur level and my position is right back. Football requires many aspects of health related fitness such as agility, balance, co-ordination, power and reaction time. ...read more.

Middle

to my work. My overload target zone is 60%-80% of my max heart rate (which is 205bpm) and this is between 123-164bpm. I'll need to measure my heart rate between exercises by recording my pulse for 15 seconds and x this by 4 to make sure I'm improving. Plan Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Sunday Initial bleep test Monday Circuit training 3x around circuit Work: 1m Rest: 1m Circuit training 3x around circuit Work: 1m Rest: 1m Circuit training 3x around circuit Work : 1m 15 Rest: 45s Circuit training 3x around circuit Work: 1m 15 Rest: 45s Circuit training 3x around circuit Work: 1m 30 Rest: 30s Circuit ...read more.

Conclusion

15 Sets: 2 Rest: 3 min Weight training Reps: 15 Sets: 2 Rest: 3 min Weight training Reps: 30 Sets: 4 Rest: 2 min Weight training Reps: 30 Sets: 4 Rest: 2 min Weight training Reps: 45 Sets: 6 Rest: 1 min Weight training Reps: 45 Sets: 6 Rest: 1 min Friday Final bleep test My Circuit: Crucifix Skipping rope 10m shuttle runs Press ups Burpies Squats Sit ups My weight training stations: A defender in football needs to work on both upper body for strength to fend off defenders and also the legs to gain strength and to improve power. Incline Barbell Bench Press Torso workout Calf Raise Leg Extension Free-Weight Squats Dumbbell Lunges (Step-Ups) ...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

or


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

    Evaluation of Performing After the first circuit session I did not make any changes to my circuit because I felt that my circuit was working the muscle groups I needed it to. Although if I was doing this programme again I would take out one of my rest station and out stamina station instead.

  2. Personal Exercise Plan (PEP)

    The last session will be a match on Sunday. I plan to have two days off per week which will be to allow for recovery These days will be on Thursday and Saturday (this may vary) I also know that my diet will play a big part in my PEP, I must make sure I eat plenty of Carbohydrates to give my body the right amount of energy.

  1. P.E.P The sport that I am going to do my P.E.P (personal exercise programme) ...

    flow to occur prior to any training session or match, meaning your muscles will have sufficient blood flow ready for kick-off. It decreases the stiffness of your muscles therefore you are less prone to injury. It also gives a psychological effect.

  2. Personal Exercise Plan (P.E.P)

    The exercise needs to be specific to the desired effect. Progression: Your body takes time to adapt to increased demands on it. So you should build up your exercise level gradually or progressively.

  1. Gym PEP

    Page 27 Tuesday Page 28 Morning Page 28 Afternoon Page 28 Evening Page 28 Wednesday Page 28 Morning Page 28 Afternoon Page 28 Evening Page 28 Warm-up, Stretches and Cool Down Page 29->30 Warm-up Page 29 Stretches Page 29->30 Ankles Page 29 Calfs Page 29 Quadriceps Page 29 Back Page

  2. P.E.P My circuit will helping to improve a beginners fitness in football, the position ...

    You might naturally have better muscular endurance because they have a high percentage of slow twitch muscle fibers which have a better endurance than then fast twitch muscle fiber. You can test your muscular endurance by seeing how far you can run in 15 minutes the further you can run the better you muscular endurance.

  1. Football requires health and skill related components. The health related components I require

    will have to avoid being tackled by running with the ball to try and lose the marker. Balance- Is the ability of the body to maintain support while under pressure. This can be while the body is static or dynamic.

  2. Personal Exercice Programme (P.E.P).

    It is important that I exercise around 3 times a week at least to stop this from happening. It is also important to keep my overload at a good level, if my body is finding the circuit easy it is doing no good.

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