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

My Personal Profile and exercise plan.

Extracts from this document...

Introduction

GCSE PE - PEP By Chloe Halloran 11C My Personal Profile. Name: - Gender: Female Age: 15 Height: 170cm Weight: 60Kg Maximum Heart Rate= 220 - 15 = 205 b.p.m Resting Heart Rate: 69 b.p.m Chosen Sport: Tennis Injury History: Hamstring Pull - July 2004 GCSE - PEP Introduction, Aim & Objectives. A Personal Exercise Programme is a training programme designed to meet specific individual needs. I have selected to make my PEP tennis specific and my aim is to improve aspects of my fitness that will make my game more successful. My aim is carry out a six week personal exercise programme, to improve my core stability, muscular endurance in my leg muscles, muscular strength in my wrists and forearms and anaerobic fitness in order to become a more effective tennis player. The objective of this exercise is to plan and record the tennis and fitness training I will complete over a six week period. I plan to analyse the results to see how much of an improvement I will have made in my fitness and tennis performance. This will enable me to decide what I need to do to improve my tennis and fitness in the future. GCSE PE - PEP Aspects of Fitness The aspects of my fitness I have selected to focus on are; my core stability, muscular endurance in my leg muscles, muscular strength in my wrists and forearms and anaerobic fitness. Core stability enables you to maintain a solid foundation and transfer energy from the centre of the body out to the limbs - improving my core stability will mean that I will be able to improve the power level of my tennis strokes. ...read more.

Middle

Hitting sessions are far less structured and they simply consist of point and match play. Competitive play session will consist of singles and doubles matches and are designed to emulate a match situation. GCSE PE - PEP Weekly PEP Breakdown Week 1 Activity - Treadmill Programme - Speed Interval Speed Jog Speed - 6.0 Km/h & Run Speed - 16.0 Km/h Incline 0.1% Time 15 minutes Activity - Circuit - Part 1 Sets/ Reps Weight/Time Exercise: Jump Squats/Lunges/Twists 2x 6/10/12 - Plank (Full Arm) 2 60 seconds V-sits and roll up's 2 45s + 10 1/2ball squats - curl + press 2 x 15 5 Kg Activity - Cross Trainer Programme - Hill Plus Interval Speed 16.0 Km/h on hill intervals Level 10.5 Time 8 minutes Activity - Circuit - Part 2 Sets/ Reps Weight/Time Exercise: Medicine Ball Wood Chops 2x20 7Kg Single Leg Curls 2x12 Pin 1 Double Crunches 2x20 8Kg Wrist Pronation, Supination + Curls 2x 20/20/20 3Kg Rows into Squats (Drop set) 2x15 Pin 4 +3 Activity - Rowing Machine Programme - 800m Speed Interval Speed 2.00 Km/h and below for 200m followed by 100m recovery Level 8 Activity - Treadmill Programme - Speed Interval Speed Jog Speed - 6.0 Km/h & Run Speed - 16.2 Km/h Incline 0.1% Time 15 minutes Activity - Circuit - Part 1 Sets/ Reps Weight/Time Exercise: Jump Squats/Lunges/Twists 3x 6/10/12 - Plank (Full Arm) 2 65 seconds V-sits and roll up's 2 45s + 12 1/2ball squats - curl + press 2 x 15 5 Kg Activity - Cross Trainer Programme - Hill Plus Interval Speed 16.0 Km/h on hill intervals Level 11.5 Time 8 minutes Activity - Circuit - Part 2 Sets/ Reps Weight/Time Exercise: Medicine Ball Wood Chops 2x20 7Kg Single Leg Curls 2x12 Pin 1 Double Crunches 2x20 8Kg Wrist Pronation, Supination + Curls 2x 20/20/20 4Kg Rows into Squats (Drop set) ...read more.

Conclusion

This shows that my programme created the right amount of overload and progression and that I was working within my training zones. This has resulted in an improvement in my tennis. My core stability is much better and I feel that it is helping me maintain a more solid foundation and transfer energy from the centre of my body out to my limbs more effectively. This means that I am able to hit more powerful strokes and remain balanced during defensive play. An improvement in the muscular endurance in my leg muscles means that I am able to work at a higher intensity during points. My footwork and movement around the court has improved as a result and I am able to sustain a more effective contribution to the game. The increased muscular strength in my wrists and forearms has resulted in increased racket head control and speed. This means that I am able to generate more spin and I have seen a direct improvement in the technique of my backhand volley. Finally, I have also improved my anaerobic fitness levels. As a result, I have been able to recover more quickly between points and during longer rallies I have been able to maintain a higher level of intensity. This means that I am now making fewer unforced errors, improving the efficiency of my game. In conclusion, I believe that my PEP has been a great success and I have achieved my goal! I think that it has shown me how choosing the correct training methods can make a difference to your sport and it has shown me what I need to do to improve in the future. If I were to repeat the process again I would like to include more variation in my programme. However, I have thoroughly enjoyed completing my Personal Exercise Program and I am very pleased with the result! ...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

    3 kilometre Run was performed during the fifth week of the programme and therefore was the fifth test we performed. During this we ran 3km round the running track and timed it to see how long it took us. I ran 3km in 14 minutes and 8 seconds.

  2. pe pep on swimming

    This is making me work more on arm machines which will hopefully lead to an improvement in my weak area. I will then end each session by warming my body down once again on a cardiovascular machine. One of which I listed earlier.

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

    2 or 3 further shuttles to attempt to regain the required pace before being withdrawn. The longer a performer is able to continue, the higher their V02 max. This is "the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight."

  2. Personal Excercise Programme (PEP)

    Rate to get back to normal, working out the recovery rate: Time (minutes) Heart Rate 0 2 4 6 8 The times will be recorded until the heart rate gets back to normal and I will present the results in a bar graph so the information will be graphically displayed.

  1. GCSE P.E coursework - circuit training

    after only a few weeks of overloading. In general my circuit program was successful, it tested each area of fitness that I wanted it to. Although it was successful, because there were so many people doing their own circuit program there wasn't enough equipment, groups had to be formed so the equipment could be shared.

  2. MY personal exercise programme

    training which were suitable for the aims of my PEP (personal exercise programme). I choose specificity, which was important, as one of my aims was to improve my fitness levels in specific areas in netball.

  1. PEP for Tennis

    In order to progress further additional stress must be applied gradually. Progression happens in stages. A performance made plateau until new stresses are introduced. Tedium To avoid boredom, sports people will change their training methods, which will maintain motivation. I will avoid boredom by changing and varying the activities I will do.

  2. Netball study - P.E coursework

    they move further towards the middle the defender are in the middle, so when the player sprints out to receive a pass the defender is further away and has less chance of catching up with the players. Session 3 diagram.

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