PEP to improve my speed and agility for rugby.
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AQA GCSE PE/Games Health-related Exercise/ Training Programme Candidate name: Richard Cartwright Candidate no: 2278 Centre number: 14277 Sport/Activity: Rugby (Games candidates must do a game activity). Training method: CIRCUIT TRAINING __________________________________________ For Teacher use only Teacher: Planning (Max 20) Performing (Max 20) Monitoring (Max 10) Evaluating (Max 20) Planning Purpose/aim of the programme. Personal fitness profile. Explain how fit you think you are, and if you have any injuries or health problems. Outline how much physical activity you get in a typical week. State what targets you expect to achieve by the end of the 5 sessions in terms of aspects of fitness/skills you want to improve. 5 marks Compared to the governments required daily amount of exercise in one week, I do a considerably amount more of physical activities. My likely amount of hour's rakes up to about eleven hours and twenty minutes. This consists of four lots of high intensity rugby training adding up to six hours, two lots of weights sessions adding up to two hours, two low intensity games sessions adding up to one hour and twenty minutes, two high intensity GCSE P.E lessons adding up to one hour and 20 minutes and finally two high intensity and in brutal rugby matches. This does not include all the every day activities I do such as climbing staircases, the ten minute walk up the hill to my house, carrying the ten kilogram shopping bags up my steep drive and then on to the twelve steps to my front door. Also I set up my own personal circuit at home; for the off season periods. This consisting of thirty minutes on the cross trainer, forty kilogram bench press, then fifty sit ups, thirty kilogram biceps curl and to finish it off with a sixty kilogram squats. This helps me keep my fitness levels consistent thought out the whole year and keep my muscular endurance at a reasonable standard.
Also there external motivational aspects like the tangible for example rewards such as money, medals, titles or you could have intangible rewards like comments; there is one more external sources in order to promote motivation for example some one shouting in some cases at you to praise you whilst you are doing the activity. Performing (Teacher's Marks) Implementation with control/consistency/ease Completion safely and efficiently Attitude/motivation towards improving Effectiveness/appropriateness of warm up/cool down 20 marks Monitoring Exercise Session 1 Session 2 Session 3 Session 4 Session 5 Squats with 20kg weight Target:45 Achieved: 43 Target:50 Achieved:49 Target:55 Achieved:54 Target:60 Achieved:57 Target:65 Achieved:62 Leg raises Target:15 Achieved:14 Target:20 Achieved:20 Target:25 Achieved:26 Target:30 Achieved:28 Target:35 Achieved:37 Single arm row Target:60 Achieved:61 Target:65 Achieved:67 Target:70 Achieved:71 Target:75 Achieved:71 Target:80 Achieved:82 Illinois agility run Target: last whole time Achieved: yes Target: last whole time Achieved: yes Target: last whole time Achieved: yes Target: last whole time Achieved: yes Target: last whole time Achieved: yes calf raise with 16kg weight Target: 80 Achieved:75 Target:85 Achieved:83 Target:90 Achieved:87 Target:95 Achieved:92 Target:100 Achieved:95 The plank Target: last whole time Achieved: yes Target: last whole time Achieved: yes Target: last whole time Achieved: yes Target: last whole time Achieved: yes Target: last whole time Achieved: yes Triceps dips Target:50 Achieved:47 Target:55 Achieved:49 Target:60 Achieved:52 Target:65 Achieved:63 Target:70 Achieved:71 Structure balanced skill Target: last whole time Achieved: yes Target: last whole time Achieved: yes Target: last whole time Achieved: yes Target: last whole time Achieved: yes Target: last whole time Achieved: yes Continuous passing Shuttle run Target: 18 Achieved:17 Target:20 Achieved:19 Target:22 Achieved:23 Target:24 Achieved:22 Target:26 Achieved:25 Work out time Resting time between sections Session 1 90 seconds 10 seconds Session 2 100 seconds 10 seconds Session 3 110 seconds 10 seconds Session4 115 seconds 10 seconds Session 5 120 seconds 10 seconds Session Brief comments after each session 2 marks 1 The first session was the increasingly harder as I progress on because I was not use to the exercises and skill drills so my muscles fatigued quickly.
I felt proud that I made it to the next level, I was determined that I would. Also I think that the early night and right nutrition had a part to play as I have easily digestible pasta with slow releasing energy. Was the programme easy to manage (set up, do, record progress etc)? Overall, I believe my circuit training was easy to set up, as I knew where everything had be placed and by the end of the programme I was setting up the circuit very quickly as I knew exactly where all the equipment had to go, whilst still moving the equipment around safely and using the right lifting techniques. Explain what progress or improvements you have made as a result of completing the programme. My cardio respiratory system had improved as a result 0of the circuit training as it was supplying oxygen to my muscles at a very good rate. As a result of this I did not fatigue during later stages as easily or not at all. . Did you enjoy it and work to your limit? How do you know? I did enjoy the circuit training as I do enjoy pushing my boundaries and achieving my targets I had set myself. I am a very determined person especially in close games so I hate the feeling if my body is going to let me down, although I love the feeling of over working my body because I get a great sense of satisfaction out of it as I know I have worked to my highest potential and therefore improving my overall fitness. If you were going to continue with the programme what changes would you make? The changes that I would make would to increase the amount of activities I do; I would do this because I would like to improve all aspects of my rugby game and body not just classify the once I see as important. Also I would increase the amount of weight so that it would help to overload my muscles. ?? ?? ?? ?? 1
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