P.E Planning

GCSE Physical Education (Sport & Coaching)

Robiul Matin MA5

P.E PLANNING

I am taking part in this health related exercise programme in order to improve my health fitness and learn how to perform and monitor my progress. My current level of fitness is average at the moment. I do have asthma, which could effect my performance in the exercise programme, because asthma effects my breathing rate, which could lead me to get tired quickly. I have a reoccurring knee injury, which I sustained from a player's stud hitting my right kneecap in a football match. This exercise programme may be an ideal opportunity to get back to peak fitness.

I go to football training out of school every Saturdays and take part in fitness training there. My football training is usually 3 hours which consists of an hours training and 2 hours practice matches. The type of training I do is specific training where I mostly do shooting, dribbling and passing.

I am usually active everyday because I am at school. In a week I am at home an average of 4 days.

Diet

I think my diet is quite balanced during the morning I usually eat cereal and fruit. In the evening I eat chips, burger and soft drinks and at night I eat rice, chicken, crisps and pure fruit juice. This suggests that I eat a healthy and non-healthy food. However I tend to eat more healthily so it is roughly balanced. This can be an advantage for me to progress further in my health related exercise programme.

Safety

My safety aspects are always to warm up before starting my exercise and to cool down after the exercise. I need to do this, so that I will prevent myself from gaining injuries and strains and causing myself to enter reversibility. I need to be aware of where the equipment is placed and how it will work for my circuit training. I need to be aware of this because if I use the equipment in a wrong way it could lead to more injuries e.g. torn ligament etc. I also need to check the conditions of the floor and the benches just in case if there is and splinter and wet floor. Since I have asthma can't lead myself to overwork my body for a long period of time because it could lead me gasping for and wheezing for oxygen and could have an asthma attack.

Training methods

Fartlek Training

I would've two other training methods. One of which is Fartlek training. Translated means Speed Training. It's another form of Continuos Training. It alternates walking, brisk walking, running; jogging and fast steady running. In this training I can decide when I can get ready to build up to a fast run after progressing from a brisk walk. This is suitable for a planned programme (which I am currently undergoing) because its based on time and distance that will be carried out when walked, jogged, and ran at speed.

Muscular Endurance

The second training method that I would've taken into consideration is Muscular Endurance. This is worked out by seeing how many times I can do an exercise - in other words, my maximum number of repetitions. One of the easiest of these is sit-up test. For this I just need to do the correct sit-ups. I perform as many sit-ups as I can and record my score. This will indicate the muscular endurance level of my abdominal muscles. I can do a similar test for arm strength by doing press-ups, or even chin-ups. The maximum repetitions you can perform for any exercise will give a clear indication of my muscular endurance.

I will not carry out these training methods because I will no t have enough time do participate in these methods during my time at school.

So I decided to carry out a circuit training for my health related programme because it is very adaptable and either an individual or group can use the circuit. For a circuit training I need to carry out an activity at each station these are:

Sit-ups
Dribbling
Press-ups
Step-ups
Shuttle run
Passing
Shooting
Skipping.

I am doing these certain activities in my circuit training, because it is ...

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I will not carry out these training methods because I will no t have enough time do participate in these methods during my time at school.

Sit-ups
Dribbling
Press-ups
Step-ups
Shuttle run
Passing
Shooting
Skipping.

I am doing these certain activities in my circuit training, because it is suitable for me to improve my health and my specific sport, which is football.

I want to do this health related exercise programme, to give opportunity, to discover how and me unfit I am.

There are four main training principles that will be involved a lot in the Circuit training these are:

Specificity
Overload
Progression
Reversibility

Specificity

Specificity means the suitability for the activity of the training that you are doing. Since I am doing a specific training about football, it would be no point for me to do a specific training on basketball for me to improve my football

Overload

Overload means making the body work harder in order to improve. At each station in my circuit I need to work beyond my capacity, which means I need to work harder than I can achieve comfortably. To do this I need to include these.

Frequency
Intensity
Time
Type

Frequency

I should increase the frequency of training so that I can improve my exercise and health. If I dint increase the frequency I would not be able to improve and would be in a phase of plateauing.

Intensity

I also could increase intensity simply by working harder at the Circuit Training. This can increase my heart rate to a higher level.

Time

As I have an hour training I would not be able to increase the time of each stations.

Type

Type is when you are concentrated on one specific thing. Meaning I should vary the station that I have so that they work on different part of the body at each time.

Progression

Progression is when I need to improve over a period of time. It I better to progress slowly. This will avoid muscle injuries. My main aim in the health related exercise programme is to improve and progress, my health and exercise.

Reversibility

Reversibility is the one area I am going to try and avoid. If I stop or decrease the training I will go into reverse and lose effect. Which means that I will lose all the good training I have done and would not be in standard form.

I need to take these training principles for my health related programme into great care so that I can see if I am using the principles in order to make this programme acceptable for to carry out.

P.E PERFORMING

I carried out my circuit with a partner. We both worked for 2 minutes on each station. 1 minute for working on the circuit and 1 minute for recording the partners results while he is participating in the activity.

Here is my circuit design:

1. Sit-ups 2. Dribbling 3. Press-ups

4. Step -ups 5.shuttle runs

6. Passing

7. Shooting 8. Skipping

This would be suitable for me because all the exercises in the circuit above vary the areas of my body. I found all the stations suitable for me and therefore I did not change any of them after my test run. I wanted to carry out these particular stains because these exercises are suitable for me to do specific circuit training on football. Exercises like dribbling, passing and shooting all have to be in the circuit for football. I did carry out a pilot test and I have found out that each station was too close together and therefore leading me with injuries with other equipment. So I changed it by spreading the stations in the circuit wider apart limiting the chance of injuries.

I did the circuit on Mondays because I have a double lesson of P.E which starts at 1:30pm to 3:30pm. I also done it on Thursday from 11:35am to 12:35pm and on a Friday from 2:30pm to 3:30.

Exercises

Sit-ups: I am doing sit-ups to improve my abdominal muscles. Because I need a strong chest when chesting a football or get tackled

Dribbling: I am doing dribbling to improve my accuracy and I need to have good dribbling when playing football.

Press-up: I need to do my press-ups because I need to increase my biceps and triceps.

Step-ups: I am doing step-ups to improve my calves and quadriceps so that I have good strong legs when playing football.

Shuttle-runs: I need to do shuttle runs to keep increasing my cardiovascular so in a football game I would not lose any breath

Passing: I need to get my passing technique right so in a game I would not make miss passes.

Shooting: I need to make my accuraccy in shooting perfect so when I take shots in a game I can score

Skipping: I need to do skipping to improve my legs my chest and my arms. So that I can have a suitable body to play in football.

Before doing any actual exercise I tried my technique of each exercises at home so the I can get the technique right when doing the circuit. I did complete all the exercise but some of the exercise was harder at the end because I used up all my energy at the first few exercises leading me fatigued when I did the rest.

I have designed cards for each station to help others with both the technique and safety.

Log

Here is my log, which I kept to reflect how I was feeling over the weeks:

1st week: since this is my first week I was really motivated so I had high acceptation into having a good result of each station. I was fatigued a bit at the end of the circuit but I wasn't afterwards because I think I had an adrenaline rush. At the end of the circuit I was tiring but still kept on going.

2nd week: I was still motivated. I was even more motivated when I really wanted to improve and I did. I was more fatigued the 1st week due to tiredness over the weekend.

3rd week: I had a good sleep at the weekend I was differently ready to do my weekly circuit training. I tried harder than before and I had improved so far I was happy going into progression.

4th week: I was tired when I was doing my circuit so I wanted to join a partner to keep me going I went into progression at some stations but I sadly went into reversibility in two station. Due to lack of energy loss that I had in my body.

5th week: I wasn't tired any more and I tied to get into progression. This what kept me motivated. So I went to increase the intensity of overload and I improved. At the end of the week I was extremely tired.

6th week: This week was a normal week for my training I was improving in my exercise I kept trying hard but suddenly at the 7th station I twisted my ankle while I was shooting so I could not participate in station 8 which was skipping.

7th week: My ankle went back to normal and I went overload at some stations especially station 8 because I didn't do it at the 6th week and I wanted to improve my skipping. Overall I did fairly well but I wanted to try a lot harder.

8th week: It was my last week and my final week so I was determined to improve in all my exercise and to end up in progression. Would've been disappointed if I ended up in reversibility right at the end of my programme.

Before I started my circuit I needed to do some warm up stretches. I first done a general warm up. I done a light jog for about 5-10minutes. I knew that if i had a light sweat I was ready to my stretches.

Stretches

Calf Stretch: With one leg in front of the other, feet pointing forward, bend the front knee and move the weight forward and down. Keep the back heel on the ground and feel the stretch on the back of calf.

Achilles Stretch: From the position above shorten the stride slightly and bend the back knee a little. The stretch should be felt lower down the leg more toward the Achilles tendons.

Hamstrings Stretch: Push the hips back and straighten the front leg. Support the weight on the back leg and keep the head up to ensure that the back is straight.

Quadriceps Stretch: Hold the foot with the hand, lift the foot up behind your bum. Pull the foot back and away from the bum push the knee down towards the ground. This should stretch the muscle at the front of the thigh, the hip and the ankle.

Groin Stretch: Sitting on the floor with the soles of the feet together, grasp hold of the ankles. Light pressure on the insides of the knees will increase the stretch on the groin muscles.

Side Stretch: With feet wider than shoulder width, hands on the outsides of the legs lean to one side reaching down with the hand to the knee. Do not bend forward or backward during this stretch and don't over stretch. For an extra stretch bring the other arm over the top of your head.

For a good cool down i did a brisk walk around the gym two times. I needed to do these stretches so i can prevent my self from getting injuries.