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.  Playing as hooker the main muscle groups, main energy production system and typical recovery times used are:

  • Your upper body muscles i.e. biceps triceps sacrospinalis trapezius deltoids and pectorals
Join now!

  • Leg muscles i.e. quadriceps gastrocnemus

  • We usually work our aerobic systems

  • The usual recovery times are roughly 10-30 seconds.

Whilst constructing my exercise programme I will keep referring back to the FITT principles.  These principles are:

F- Frequency of activity- how often we should exercise. For example if you just want to stay healthy you should exercise for at least twenty minutes twice a week.

I- Intensity of activity- how hard I should exercise?

T- Time of activity- how long I am going to exercise. Aerobic training sessions tend to last for ...

This is a preview of the whole essay