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P.E.P My circuit will helping to improve a beginners fitness in football, the position that I am playing is a defender this P.E.P is for this postion.

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Introduction

My task is to plan and perform a personal exercise programme for a certain time for which I have chosen to be is three times a week for six weeks. My circuit will helping to improve a beginners fitness in football, the position that I am playing is a defender this P.E.P is for this postion. I hope it will improve overall performance in football. Raise standard from a n average player to a good player. To develop new skills and techniques. The circuit I have designed to complete has many advantages. It only requires little space as there is not any equipment being used except for a pull up bar. Which is approximately my height of space. My circuit will begin with a warm up and the circuit will follow with a warm down. This is very important in my circuit and any other activity or sport. This reason being it prepares us physically and mentally. The circuit I have designed concentrates on certain parts and muscles of the body in which a defender in football depends on. These are as follows: I will concentrate on 3 different health related fitness's out of 5. The first one is Cardiovascular fitness this is the bodies ability to continue exercising the whole body for long periods of time. To do this you need a strong heart, healthy lungs, and clear blood vessels to supply the body with oxygen. I have thought of a test for your cardiovascular fitness. This test is designed to measure your cardiovascular endurance. Using about a 12 inch step. Step on and off for 3 minutes. Step up with one foot and then the other. Step down with one foot followed by the other foot. Try to maintain a steady rate. I found it easier to maintain I said "up, up, down, down". Go at a steady and consistent pace. ...read more.

Middle

This includes the bicep, triceps and the pectorals being worked, which is important for a defender because he needs strong arms to help increase speed and to maintain a good balanced position while playing in the game. 3. Sit-ups: This station works on the abdominal which is important for a defender in football because he needs to be able to move side to side as quick as possible so he can doge players while trying to clear the ball. 4. Squats: This station works on the legs, which include all the muscles on the leg that are hamstring, quadriceps and gastrocnemius. This is important for a defender in football because he has stay standing on his feet and keep moving to defend his goal for 90 minutes non stop so he needs strong legs to help him. 5. Pull-ups: This station works on the arms, which include the bicep and trip being worked. This is important for a defender because he needs strong arms to help increase speed and to maintain a good balanced position while playing in the game. 6. Squat thrusts: This station works on the abdominal which is important for a defender in football because he needs to be able to move side ways to make sure the opponent does not get close enough to get the ball from him. 7. Shuttle runs: This station works on arms and legs. The muscles being worked are the bicep, triceps, hamstring, quadriceps and gastrocnemius. Which are the most important for a defender in football. This is because the football depends on them a lot so they must be strong enough to help the player last a whole 90 minute game while he is running, kicking the ball and is always on his feet. My circuit will end with a warm down, which is really important because I have to remove all the lactic acid and carbon dioxide from my body. ...read more.

Conclusion

Evaultion Overall I think my personalised circuit I had designed for a defender in football was good. The activities were placed in a certain order within the programme so lactic acid can be removed from muscles not being worked and also so the circuit does not become unexciting because he same muscles are being worked on. The order I had chosen to start of working the legs, then arms and then the abdominals. In this circuit I used the application of the principles of training by this I mean I progressed through out the training sessions, I overloaded the training by this I mean I made the circuit harder which was done by decreasing the rest time so my muscles work harder. The exercises were also specific to a defenders needs, the circuit was laid out in a specific order to stop tediousness and also the training was carried out every week to stop reversibility. The exercises I had chosen I think were the correct choice for a defender in football because these exercise mainly concentrate on the muscles a defender needs (which I had found out so to make it relatvent) and will help a defender in his performance. The personal exercise plan was managed by me I designed it, I timed myself and I also recorded my results. I think it would have been better if I could of done it with a friend. During the programme I did not make any modifications to the programme during the implementation period I stuck to what I had designed first and that is what I completed. After looking at the results it shows I have made progress, which is respectable, and by carrying this on it will show further development to my health and figure. If I had to design and complete a personalised circuit In the future I would improve it by looking at this circuit plan and then adding more stations so the circuit lasts longer and the muscles are worked more and also to include stations that work more then two muscles at a time. ...read more.

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