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P.E. session plan for fartlek training

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Introduction

Session 1 Warm up - I must start by warming up, for this I will proceed with the following instructions. => Start with a short jog up to one end of the gym. Turning pivot as you reach the end into a slightly faster pace until the half way point. Jog back to the starting position. Complete this twice through. => Stretch calf muscles, hamstrings, quads and groin. Do each stretches for 8 seconds each. This will prevent muscles strain and serious injury. => Jog to one of the gym jump and pivot, sprint back to the start => Stretch biceps, triceps and rotate neck and shoulders. => Side step to the left go to one end of the gym, pivot and side step to the right on the way back Training Exercise => Lay out cones like the following diagram... Start Red lines mean to walk Orange lined means to jog Green lines mean to Sprint => Complete the circuit twice => Jog gently on the spot for a 30secs and change to on the spot sprint for 15 secs walk to the start of the circuit => Complete the circuit again twice through Cool Down => Slowly jog to one end of the gym, pivot and walk to the middle then slowly jog back to the start => Stop and stretch calf muscles, hamstrings, quads and groin. ...read more.

Middle

Also due to the session not being progressive from the first, I found that my recovery rate after wards was less, showing that the exercise was less strenuous. Consequently to improve this session I would add more depth and activities to ensure the exercise I am completing is progressively becoming harder. Session 3 Warm up - I must start by warming up, for this I will proceed with the following instructions. => Using the four sides of the gym a pace changes, I will complete one lap of the gym. Red lines mean to walk Start Orange lined means to jog Green lines mean to Sprint => I must then stretch calf muscles, hamstrings, quads, groin, biceps, triceps and rotate neck and shoulders to prevent any injuries => Next I will complete a high knee jog of the gym, a leg flick jog of the gym and a sprint of the gym Training Exercise => For the main training I must set out the equipment in the gym as shown This is a circuit and each station should be completed as much as possible within 2 mins The circuit should be completed twice through Cool Down => To cool down I will run a light jog around the gym. => Followed by a brisk walk around half of the gym => I must then stretch off my calf muscles, hamstrings, quads, groin, biceps, triceps and rotate neck and shoulders for about 12 secs Evaluation Heart rate ...read more.

Conclusion

it is fartlek training. => Start travelling to the first cone pivot fully and move on to the next. => Change speed and start jogging, pivot and jog on. => Turn at next cone and start to sprint, pivot and sprint on. => Jog back to the start => Complete the exercise 4 times. => Next change the cones to look like this. Start => Here the same pace and colour principles apply. Complete the circuit once and then complete again in the reverse direction. Cool Down => Go to the other end of the gym by walking 2 backwards for every 5 jogged forwards. => Do this until you reach the end of the gym, pivot and lightly jog back to the start => Stretch off the calf muscles, hamstrings, quads, groin, biceps, triceps and rotate neck and shoulders for about 12 secs => Jog lightly to the middle of the gym and back again Evaluation Heart rate resting - 66 Heart rate after exercise - 145 Although the exercise was not tedious, I did not enjoy it as much as the variety of circuits in sessions 3 and 4. However, unlike session 4 I did not feel uncomfortable, though I still felt as though I was pushing myself and improving. If I was to complete the session again I would vary the cool-down more as it was a bit boring and unimaginative. ?? ?? ?? ?? ...read more.

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