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P.E. - Fitness

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Introduction

P.E. Aims of the programme Before I performed the circuit I performed a multi stage fitness test. I got a level of 10 which is around average which represents my fitness. I think I am a fairly fit person as I exercise regularly throughout the week. In a normal week I play football four times a week and badminton once a week. This does not include school hours. I play these sports because I have a firm interest in them and I want to improve my skills. However at times I may not be able to perform at my fullest because I have had numerous operations above my leg. This stops me from putting in extra effort because I know I will be in pain after the exercise. The problem is also not solved so I do not put in extra effort as I will aggravate my injury. At the end of 5 sessions I hope to improve * Increase in stamina (running, more energy for longer) * Quicker dribbling * Closer ball control * Accurate clinical finishing I have chosen these as I feel they relate to football closely and they are things which are used very often in a football match. ...read more.

Middle

I have also decided to have a 30 second to 1 minute rest between each activity to rest and help recover from the previous activity. This will also allow my pulse rate to slow down. Appropriateness of chosen exercises I have chosen dribbling and shooting because I think theses are two important skills in football. I want to improve my dribbling and shooting because dribbling will also develop my agility. In addition, if I can dribble well it will allow me to cope when I am in a tricky situation and help me wrong foot and go past an opponent. I want to improve shooting so I can be more clinical when I am presented with a chance to score which will therefore increase my goals to game ratio. The main thing I want to increase is my stamina if my stamina increases it will enable me to have an extra edge in the dying minutes of a match which could be a vital factor in me lasting the full 90 minutes. My stamina will also allow me to run for longer and help me get around the court in badminton. This is for general health and not only for specific exercises. ...read more.

Conclusion

Overload- this is making the body work harder in order to improve it. It can be done by: - frequency (how many times you do it. Increase the number of times) - intensity (working harder) - duration (how long you do the activity for. Increase the duration) Reversibility- This is when the training is decreased or stopped. It is the opposite to progression. This is normally when a player has sustained an injury. Tedium- I have tried to use this in my circuit firstly by putting in skills from my activity (football) then gradually increasing the amount of sets and reps I do. At the same time I will be working harder each time as I have increased the frequency and duration. I should be working at 60 to 70% of my maximum ability. My maximum is 205 beats per minute. I hope to achieve a resting-recovery rate of at least 110 per minute. I am aiming to use aerobic thresholds because as my activities are for a fairly short period of time I need to work hard and then have a rest. In other words I will be working in short bursts so I can do as many as I can in a time limit or do my sets and reps in the quickest amount of time. ?? ?? ?? ?? Yr 11 1 ...read more.

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