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PEP The sport I have chosen is gymnastics and the two areas of fitness I would like to improve on are muscular endurance and flexibility

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Introduction

Name: Olivia Van Grudgings Weight: 7st Height: 5ft5 Age: 15 Gender: Female The purpose of my training programme is to help me get fitter, and to show how fit I really am. I am also trying to prove to myself that by doing the activities I can improve in the sport that I'm doing. The Physical activity I do in a week would be: * Approximately 4 hours of exercise in school P.E * About 5-6 hours of horse riding * 2-3 Hours of gymnastics. The sport I have chosen is gymnastics and the two areas of fitness I would like to improve on are muscular endurance and flexibility because * Muscular endurance you will need to have lots of this because when you are doing a gymnastics routine you are going to have to hold balances for long periods of time. * Flexibility you will need to be able to do the splits, flips etc. and to be able to move across the mats in an elegant way your body needs to be flexible. The tests I have taken to check my levels of fitness are the cooper run, sit ups in one min, press ups in one min, sit and reach test and the sergant jump. Here are my results: Cooper run-2700 meters Standing broad jump-99cm Sergant jump-41cm Sit and reach test-20cm Sit ups in one min-25 Press ups in one min-9 The targets I aim to ...read more.

Middle

Aerobic and anaerobic activities can be included. You can work on different areas of fitness that may need to be improved (strength, power, flexibility etc.) Disadvantages of circuit training You may get tired easily. Could over work some of your muscles and cause an injury to yourself. Continuous & interval training Continuous training is when an athlete exercises in a steady aerobic way and interval training is done by repetitions of work with a recovery period after each repetition. Advantages of interval training You don't have to use much equipment and can be performed anywhere. Well suited for anaerobic type activities. Advantages for continuous training Aerobic fitness is targeted Used mainly to improve endurance because it keeps the heart and pulse rate high throughout the exercise. Disadvantages for interval training Can get boring Not suitable for sprinters Disadvantages for continuous training Can be boring Not really suitable for many sports Fartlek training Fartlek training is a form of continuous training. It changes walking, fast walking, running, jogging and fast, steady running. It originated in the Scandinavian countryside, where it often involved running up hills. It uses aerobic and anaerobic activity because of the change of pace. Some people do this when they go jogging E.G: * Walk for two lamp posts * jog for three lamp posts * Sprint for one lamp post * jog for three lamp posts * Sprint for one lamp post * Walk for 1 lamp ...read more.

Conclusion

T= Tedium Tedium is where I have to vary the training so I don't get bored. The things I did in my training sessions: Session 1: Warm up- stretches, 400m jog then stretch again. Exercise 1-skipping-I did 72 in 1 min Exercise 2-ladders-used different ways of doing it Warm down-stretch Session 2: warm up-stretches, 100m sprint stretch exercise 1-double dutch exercise 2-mini hurdles-kept on putting them closer together warm down-stretch session 3: warm up-stretch, skipping then stretch exercise 1-weights exercise 2-sit ups-30 in one min warm down-stretch I was pleased with this session because I noticed that I have improved my sit ups in one min. session 4: warm up-stretch, 100m jog then 100m sprint exercise 1-weights exercise 2-skipping-76 in one min warm down-slow skipping & stretching I was pleased with this session because I noticed that I have improved my skipping. If I was to do this again I would push myself harder in the exercises, did a different variety of things instead of doing the same thing over and over again. Results before and after training Before After Standing broad jump 99 cm 1m 56cm Sergeant jump 40 43 Sit & reach 20 26 Sit ups in 1 min 25 40 Press ups in 1 min 7 12 I am very pleased on how I have improved on these tests. I have improved a lot in the sit ups because I spent a lot of time doing them in the sessions. I could have improved more on the sergeant jump though. ...read more.

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