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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.

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