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PEP for Tennis

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Introduction

Physical Education Coursework Plan Chosen sport: Tennis Aim The aim of my training programme is to improve my cardiovascular endurance for tennis. I have no medical or health problems at the moment. By doing this training programme I could improve my fitness level. My fitness level at the moment could be improved. By improving my fitness level I can improve in all sports. Normally during a week I will play on average about 6 or 7 hours of various sports. These sports consist of football, tennis and badminton. If I am to improve my game I will work on aerobic training. Aerobic training involves long distance running and cardiovascular endurance. I will be working on my stamina also so I will be doing a lot of aerobic training. This will involve working on my stamina level so I can last longer and keep up the level of my game in a match of tennis. At this moment in time I don't think I have to work on my speed in getting to the ball because I think I am at a sufficient level in which I need to be. Cardiovascular endurance is improving the ability of your heart and lungs to supply adequate oxygen to working muscles during prolonged activity. I feel when I play tennis I play well at the beginning but towards the end I loose my game. I don't play as well as I should because I get tired and fatigued and I don't bother to try and get the hard shots. So the aim of this training programme is to improve my cardiovascular endurance so I can keep up the level of tennis I play at, at the beginning of my game. Safety Aspects To make sure I will not injure myself due to excessive strain I will make sure before any physical activity I will warm up and after the activity I will warm down, I will also stretch to reduce the chance of an injury. ...read more.

Middle

After the 1500m run I was absolutely worn-out. This activity took me a while to recover from. It shows this in my table of results. Week 6 - In this last week I felt the most tired because of the intensity of the exercises. I feel that I should have lowered the intensity of these activities. Because I had a 10 mile bike ride and a 7 mile run and both of these activities got me completely fatigued. However it enabled me to improve a great deal in this last week. These last two activities got my fitness level of cardiovascular endurance up just by a little bit more than it would if I did shorter exercises. Table of Results Heart Rate Recovery Rate Coopers Run Week 1 75 4 mins 17 second 1.86 km 2 75 4 mins 19 seconds 3 74 4 mins 24 seconds 1.97 km 4 74 4 mins 27seconds 5 74 4 mins 26 seconds 2.13 km 6 73 4 mins 34 seconds 2.21km At the end of each week I took my heart rate. I took it on a Sunday because I am resting for the whole day. This way I can get my normal heart rate. I recorded my recovery rate by taking the average of how long each activity took to get down to my normal heart rate. For the coopers run I did 12 minutes solid on a tread mill and saw how far I actually ran in that space of time. I took the results of coopers run in week 6 to see what my final improvement was. I am pleased with my results because my heart rate progress showed that if I were to carry on with this programme I would improve my cardiovascular endurance further. Also my coopers run showed a vast improvement of 0.35 kilometres. I think this training will help me last longer in a tennis game. ...read more.

Conclusion

It states what warm up and warm down are for in my plan. Here they are again. The reasons for doing a warm up are: * To warn the muscles, joints and tendons of the forthcoming activity, and ensure that they are ready for any sudden movements. * To increase the body's temperature. The higher our body temperature, the more flexibility we are able to achieve. * Increase the workload on the heart and lungs (gradually). * Maximise the level of performance we are able to attain. * Prevent or reduce the possibility of injury. A warm down helps to gradually lower the body temperature and also to flush any lactic acid from the muscles. Lactic acid is produced by anaerobic activity and causes the muscles to feel sore the following day(s). I would make sure the people would check all their equipment like I checked the bike I used. Also I would tell them to focus their training programme on improving appropriate muscles e.g. upper body strength for tennis would be improving you biceps and triceps for a serve in tennis. Also appropriate stretches are shown in the sheet attached. To lead the group the methods I would use would be to make sure that I was able to control the group and make sure they would perform the tasks I ask them to. Also I would make clear and concise methods for example making them do 400m I would split them into groups of eight people and 2 per lane. To make sure they would listen to me I would make sure my voice can be heard and make sure they can understand all I can say. So basically raise my voice to a point where they can here and understand. When not using my voice I would demonstrate activities by using a group of people to give an example of what to do. Or I could demonstrate the activity myself. For example I could all show the group how to stretch certain muscle groups etc. ...read more.

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