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

P.E.P. for rugby

Extracts from this document...

Introduction

P.E.P Personal Details Name - Age -15 Gender - male Height -1.85 m Weight -105 kg Health Problems or injuries -none Activities undertaken - Rugby. Currently I play for the school and local club, Woodford RFU Facilities available - gymnasium & equipment Fitness Test Results Fitness Test Result Multi-stage Fitness Test Level 7.4 Press up Test 15 Sit & Reach Test 21 cm Standing Broad Jump Test 240 cm Ruler test 10cm Balance Beam 50 Seconds What Are the Fitness Tests? Multi-stage Fitness Test The multi-stage fitness test, also known as the 20 meter shuttle run test, beep or bleep test among others, is nowadays a very common test of aerobic fitness. Diagram: Description: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test if also often called the 'beep' or 'bleep' test. The time between recorded beeps decrease each minute (level). Scoring: The athletes score is the level and number of shuttles reached before they were unable to keep up with the tape recording. Press up test Diagram: Description: Can be the total number of push-ups completed or the number completed in a set time period. The starting position is with the hands and feet touching the floor, the body and legs are in a straight line, the arms extended and at a right angles to the body. Scoring: The number of correctly completed push-ups is recorded. Sit and reach Diagram: Description:This test involves sitting on the floor with legs out straight ahead. Feet (shoes off) are placed flat against the box. Both knees are held flat against the floor by the tester. The athlete leans forward slowly as far as possible and holds the greatest stretch for two seconds. ...read more.

Middle

I also need to focus and concentrate on completing a full range of movement on the few upper body exercises I struggled with on the final circuit. Training Session No. ...3... Type of Training ......Circuits............... Session Outline (including intensities & recovery) * 3 circuits of 10 stations * 25 seconds work per station with 25 seconds recovery between stations * 60 seconds slow jogging recovery between each circuit #1 Press ups #2 Bench jumps #3 Scrunch sit-ups #4 Leg Changes #5 Tricep dips off the bench #6 Squat jumps #7 Sit-ups #8 Modified pull-ups off the beam #9 Step-ups #10 Shuttle runs Evaluation of session Warm-up - pleased with the development in my flexibility. The passive stretching seems to be really helping the range of movement in my lower back and hamstrings. The circuit was definitely harder than last time with the reduction in recovery time between stations. However I kept the work rate high until the end of each exercise including the upper body exercises. The arm exercises seem to have improved and I generally don't have to slow down as quickly and can maintain the intensity for longer. Considerations for next session As I decreased the recovery time between stations this time, I think I should maintain this level of intensity and recovery for another session. However, I would like to reduce the recovery time between each circuit and maintain a slow jog rather than walking, as I've found my heart rate drops quite quickly and feel ready to start again. I also want to improve and maintain my concentration to ensure a full range of movement on all the exercises. Training Session No. ...4... ...read more.

Conclusion

The chosen method of training and the specific exercises were relevant to the game of basketball and the level of intensity was suitable for me. The overload and progression worked well and definitely made me work hard. I now understand how to implement gradual changes to the intensity without risking injury and fatigue. I also have a better understanding of the need for adequate recovery time and the importance of a proper cool down period. Before following this PEP is used to only spend time warming up. The exercises were followed safely and the quick safety check of equipment was carried out each session. The retest results how I have improved in all areas of fitness. I was particularly pleased with the vertical jump and flexibility results. These improvements have allowed me to be more effective in the matches I am playing and I am starting to make less mistakes in my passing skills. I also seem to be more effective when in a ruck situation. However I still feel I need to develop my upper body strength. I found the evaluation of each session useful and will continue to do this in the future, not only for training but matches to make my goal setting more effective. The PEP helped my levels of motivation as I wanted to constantly strive for improvement as well as my levels of concentration. Because I was getting tired I found I had to focus on the technique and I have started to transfer this to the game situation which has helped my skill performance. I will continue to incorporate circuit training into my overall programme and aim to gradually increase the work intensity, after reducing the recovery time between the circuits. ...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. pe pep on swimming

    On the cardiovascular machines I pushed my self each time and increased the speed to my limit. According to my second attempt at the tests this has proven to have been a good strategy as I have improved to almost 100%.

  2. Chosen Activity for P.E.P - Basketball, I currently partake in this sport for the ...

    the same, but I would like to re-introduce the full pull-ups station and try to complete it if possible. Personal Exercise Plan Training Session: Number Eight Type of Training: Circuit Session Outline (including intensities & recovery) * 3 circuits of 10 stations * 25 seconds work per station with 20

  1. Free essay

    GCSE P.E - PEP

    can see that I have made an improvement over the six weeks which I am happy with. This improvement in fitness will help me perform better when playing football. I can only see that I have got fitter from the multi-stage fitness test because that is the only test I repeated.

  2. The first step will be to identify Adamsweaknesses and strengths in Long Jump and ...

    but after the three jumps I am satisfied he will break his personal bests by far. In the second half of the session he performed the Plyometrics once more but this time with harder bounding exercises. He performed then well but I still think he balance and coordination is lacking.

  1. Analysing and improving task for rugby

    Also at scrum-half, you can generally control the pace of the game, whether you think it to be better to try and get quick ball out to the backs, where they can beat an off-guard defense, or to keep the game moving slow and steady, in order to gain control of the game.

  2. PEP to improve my speed and agility for rugby.

    so it increases the heart rate and prepares joints for strenuous exercise by warming synovial fluid. This will consist of a pulse raiser, mobiliser and then a dynamic stretch; this will ensure that my muscles are warmed up. Also get the glucose and oxygen to the muscles and therefore giving

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

    Fort the first three sessions I will start of easy and then increase the level each session after that. To make sure that I do not injure myself whilst on the treadmill I will not increase the speed to beyond what I can manage.

  2. Fitness Requirements for Rugby - flanker

    _________________________________________________________________ Body Composition --> Body composition refers to the athlete's level of body fat. Although the extra weight from body fat would be an advantage when using static strength, it is very much a disadvantage because of the amount of work a flanker has to do.

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