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PE Coursework - 4-Week Training Program

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PE Coursework 4-Week Training Program My name is Gavin Bourne, I'm 15 yrs old, my height is 5'6", and my weight is 8st 6lbs. I have been asked to design a 4-week training program for my PE coursework and to describe and explain all components of the whole program, energy systems, training principles and diets etc. I would describe myself as a fairly healthy person, and fairly fit too. Over the course of this program I aim to improve my fitness levels, and certain distances or times of different events that will help me with my chosen sport, which will be tennis. There will be certain factors that will affect my training regime these are: - * Facilities * When * Why- Specificity * How- what equipment etc. is used * How long * How often- frequency F.I.T * How hard- overload Facilities The facilities I will and can use are, the school gym, any Newport council gym, my own home, my tennis club, parks and running tracks. When This is the main factor that will affect my training program, because I have to go to school, and I have to complete homework etc. But when I know I will have free time I will try to get to do some training. ...read more.


So I will be looking to record times for different track events, such as the 100, 200,400,800 and 1500m. Also because tennis needs good agility then I will do field events such as triple jump and long jump, and for strength I will do shot put. P = Progression- Over the program I will be looking to improve my recorded distances and times. I will at the end of the program, record them all again, to note any improvements. O = Overload- To overload myself I will do various activities e.g. as I'm a regular bike rider I could ride up hills in a more difficult gear. R = Reversibility- unless there is an injury problem, I should in theory never get unfit because I am always playing sports all year around. T = Tedium- I never get bored of playing football or tennis because you can never play the same game. Even in training sessions I never get bored because my coaches/manager always mix up training sessions to make them more enjoyable. Diet & Nutrition A simple definition of a balanced diet could be, that it is the correct intake of all of the appropriate amounts of nutrients that provide the body with energy. Key Components * Carbohydrates (55%) * Fats (30%) ...read more.


Thursday - Games lesson, played doubles and singles match in tennis. Friday - rest day Saturday - Tennis training went for a 28mile bike ride. Sunday - rode home 5 miles. Monday - Went to the gym for 1hr 45mins Bench Press . . . Running machine 15mins, cycling machine/aero bike 15mins, cross trainer's 10mins, steppers 10mins, rowers' 10mins, leg press and leg ab/ad ductor. Also did the high jump. Week 3 Tuesday - football training Wednesday - rested Thursday - 2mile jog 13mins, 70min game of football Friday - Tennis 3 set match Saturday - 1hr tennis training session Sunday - 3 set match in tennis Monday - rested Week 4 Tuesday - football training Wednesday - Triple jump and discus, 4set tennis match and ride that was 5miles Thursday - Football match. Also today and Friday I have to do 2 paper rounds. Friday - Sports day Triple jump 2nd, High jump 1st in 'B', Discus 2nd, long jump. Saturday - tennis training 1hr and gardening Sunday - Bike ride to blaenavon and back. Monday - Baseball, recorded times for 100,200 and 400m again 100m = 13 .8s 200m = 32 s 400m = 1min13s Here also is a typical training session of a tennis lesson. And the weekly routine I go through. ...read more.

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