• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

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

Extracts from this document...

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.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. Free essay

    GCSE P.E - PEP

    Reversibility: Any adaptation that takes place as a consequence of training will be reversed when a person stops training. Regularity: Repeating exercise sessions in a week to bring about improved fitness. This was included in my circuit because we performed the same circuit every week.

  2. pe pep on swimming

    This could be related into swimming by being able to get your body into an awkward position. Strengths and weaknesses. In order to identify my strengths and weaknesses within swimming I need to firstly complete the following tests to show what my weak areas that need are improving upon.

  1. This is my client's 6-week training programme, his main sport is volleyball and he ...

    am going to make sure I don't change weight till I feel confident and capable of achieving 3 sets and 12 repetitions as easy as possible, this includes arms and legs. The flexibility exercises were very hard to achieve as my muscles were really stiff and with lack of flexibility

  2. PEP - netball

    down 7 8 Today's session pushed me to attempt new yoga positions which help with my progression. Day/Date Type of Activity Session details Target HR or RPE Actual HR or RPE Evaluation Friday Took the dog for a walk Walked on the beach for an hour 3 3 I was

  1. Action Plan - I am going to create a plan in order to improve ...

    5 sets distance of 1 metre from the wall Overhead passing with a medicine ball * Week 1 - 10 reps, * Week 2 - 15 reps * Week 3 - 20 reps * Week 4 - 15 reps/ 2 sets * Week 5 - 15 reps/ 2 sets *

  2. Evaluation of PEP Sessions.

    so I didn't go mad on the stations but I went round at a pace that was suitable for my ability and that wouldn't make me feel fatigued half way through. The only problem with this is that I had nothing to aim for so for next week I'm going

  1. Action plan to improve backstroke.

    Also to reduce my time 100m backstroke time from 1. 15. 83 to 1. 14.50 or less. Here are both results: Test: Backstroke Before Programme: What I wish to achieve: After Programme: Stroke rate 21 per 25m length 19 per 25m or less 19 per 25m length Timed 100m swim 1.15.83 1.

  2. Hill walking draft 1 - Aayushmaan

    when I checked it, but maybe a reorganizing of the items would have helped in balancing the backpack better. Also, I probably packed to many heavier items (such as bottles of water), which resulted in the backpack being too heavy for me to carry comfortably.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work