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PE coursework

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The Introduction: - * Age: - age matters when doing physical activity, but varies on the sport you are doing. For example a gymnast would usually peak, at which they perform the best in there early teenage years and as they grew older into their twenties they would digress. But for a rugby player they would peak in their late twenties, early thirties. I was testing strength and suppleness at the ages of 14 / 15; it is expected that people of our age group will do relatively well, in comparison to someone who is much older or much younger, because of the average peak age of this activity. * Gender: - Gender can affect performance in sport just as much as any other aspect because depending on gender can affect whether a person is suited or not for the sport, also in many unisex sports either gender can perform better that than the other. For example, weight lifting, mostly this is a predominantly male sport because men tend to be stronger that women. Also in the larger porting events, men and women don't compete against each other because man and women with obtain very different results. In out fitness programme gender is of no importance, as male and female will be doing the same activities. * Current fitness level: - Your current fitness level can affect you performance in physical exercise as if you are very unfit it can cause damage or injury to your body. My current level of fitness, in my opinion is quite average, as I maintain a high level of exercise throughout the week. I am a competitive hockey, netball and tennis player and so keeping fit for those activities is hard but needs to be done. My strongest area of fitness is strength and suppleness but I have chosen to carry on improving this because in netball it is very important to be able to make strong moves around the court and strong passes. ...read more.


These are very important because with it being aerobic exercise it helps in the process of preparing the body both mentally and physically before major exercise to reduce the risk of injury. Firstly we need to warm up and increase our heart rate. This prepares the body for physical activity and makes sure that your body can cope it does this by raising your heart rate and your body temperature by 1-2 degrees and may consequent in a light sweat. It also warms up all your muscles to help prevent injury. There are a few ways in which we can do this for example we could go for a light jog or a brisk walk. All this contributes to pre venting serious injury whilst the physical activity is taking place. Then you need to stretch out all your major muscles to prepare them for physical activity and prevent serious injury. Few important stretches are: - * Hamstring stretch * Calf stretches * Quadriceps stretch * Triceps stretch * Shoulder stretch 1) The hamstring stretch is important because if we didn't do this then when we got into doing exercise and we pulled or snapped out hamstring we would be in a lot of pain and it would stop us from doing any sporting activity for a long time. This picture shows us how we stretch the hamstring from a sitting position. It is important to hold this stretch for 15-20 seconds in order to make it effective. If you have previously damaged this muscle you may want to repeat this stretch 2 or 3 times to make sure that it is well and truly stretched. 2) The calf stretch is also important because if we don't warm it up and then stretch it will become tense and this may cause damage or discomfort during sporting activity. If this muscle snapped or pulled you would be in a lot of discomfort for many weeks and then you would need to rebuild up the strength that it would have lost. ...read more.


Also recording all the results on one sheet week after week as motivating because it was interesting to see if we had improved or not and I if so by how much. I felt I felt more motivated by the sheet more one week to maybe the next, depending on how well I thought I did and how much I had improved by. 4) Final Evaluation Overall I think the fitness plan was effective. I felt that it did what it was supposed to do and that's all that really mattered. In my pre-test and post test I went up by 15 so I feel that I improved and it made me feel better about that aspect of fitness. I noticed a slight change in my netball playing of more strength than suppleness and I was quicker off the mark at a centre pass and also I felt I was quicker at dodging and either marking or getting free from the opposition. Looking back to see what I wanted to improve I think I have very much improved, and despite my injury I think I did very well to improve as much as I did. I enjoyed doing the fitness programme and being surrounded by friend when I did it I think that kept me motivated and it made it more fun than a chore. At the start I was motivated but as the weeks went on by I felt as though I wasn't as motivated. And to improve the programme I think I would try to find another source of motivation to keep me going. Overall I have achieved what I wanted to get out of this whole experience and I have noticed a change in my game play. The only drawback is that I felt the programme was more specific to strength than suppleness and if I was to repeat the programme I would probably add in more exercises or adapt the existing one to make effective for both strength and suppleness. ?? ?? ?? ?? 1 ...read more.

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