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Billy Quelcutti PEP for GCSE (Long Course) The sport I have chosen to do my PEP on is rugby. I have chosen rugby because I am interested in it and also I participate at it. I enjoy playing rugby but in addition I enjoy watching rugby weather it be in the stands or watching it at home on the TV. I also enjoy watching my friends and family play when I'm not playing rugby myself. I play rugby at school for my year and I also play for a Sunday side. We are called Old Elthamians and we are a strong side. We are two times Kent sevens champions at U'13 and U'15 level. We regularly tour the continent and out of 8 games abroad we have only lost once. I take part in this sport because I find it fascinating and an excellent sport to participate at. Rugby brings you a great deal of comradely and most players show a great deal of team spirit. When playing rugby my position is hooker, because I play hooker I need some specific fitness components. To be a good hooker you will require: * strength for rucking and mauling, * a high aerobic capacity for making sure you get to the breakdowns * reasonably flexible so you can manoeuvre yourself in the scrums * good reaction time because you need to strike quickly in the scrums so you can hook the ball back Whilst playing rugby you work your muscles hard. ...read more.


Muscle mass & strength decrease but at a less rapid rate Moderation and Variance- It is dangerous to overload by to much. The increase in work load needs no be little at a time and gradual. It must vary so that it does not become tedious and so you don't lose interest. By using tests of fitness I can observe how my fitness improves throughout the program, this is very important as I need to know whether the program is working or not and these tests will help me change it accordingly. I will perform these tests once a week to find these results and see my progress. I will also perform them before the program and after this will give a clear sign of how I am getting on. Stamina Test: To see if my stamina is being improved I am going to use a test. The test I am going to use is the cooper 12 minute run but I will only carry out this test before my programme and then once after the programme has finished. This will show how much I would have improved over the three weeks. The Cooper 12 minute run is a very simple test all I have to do is see how far I can run around a marked area in 12 minutes, the distance I run is then recorded. ...read more.


During the day I will also perform tests, these are stated earlier in the planning, the results of these tests will help me to know whether my fitness is improving and therefore I can change the program accordingly. Thursday: Today's session will be circuit-training session. Circuit training is a method of training. A circuit usually has 7 to 15 stations, where at each station a different exercise is carried out for a certain amount of time. Circuit training can improve muscular endurance, cardiovascular endurance, aerobic fitness, muscular strength, speed and agility. My circuit will focus on cardiovascular endurance and strength this being upper body strength. It is important that each station work a different muscle group so that one group does not get over worked and cause damage to my body and that group. Due to this I will ensure that in my program a different muscle group is worked in each station. Friday: Today I will be in an hour's rugby training session where I will do a fitness session followed by a skills session. Saturday: On Saturdays I will be a rugby match for my school these are 35 minute halves where I will be worked aerobically. Sunday: On Sundays I will either be playing a match for my team Old Elthamians or if there is not a match I will be training. This will be two hour session made up of fitness and skills. ...read more.

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