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

Personal Excercise Programme (PEP)

Extracts from this document...

Introduction

P.E.P. Introduction My aim for the next six weeks is to improve my general fitness. I will aim to complete one session within 10 minutes and by the end of the six weeks, I hope to have increased my fitness and be able to see a good result from the data. To achieve this I will be doing circuit training to build up my muscles and to work on my cardiovascular fitness using the FITT and SPORT principles. I will have to complete the circuit three times, without resting, which will count as one session. I will do one session every week, and record my results in a table. I will need to record the time I complete each session in, and also my Resting Pulse before I begin the session and my Pulse every 2 minutes after each session to record the Recovery Rate. The stations in my circuit will be; shuttle runs, sit-ups, step-ups, press-ups, skipping, and burpees, in that order. Fitness Tests Before the circuit training, 5 fitness tests were carried out. These were the NCF Abdominal Curl Conditioning Test, the NCF Multistage Fitness Test, the Cooper 12 Minute Run, the Harvard Step Test, and the Illinois Agility Run. The NCF Abdominal Curl Conditioning Test is to monitor the tone and condition of you abdominal muscles. It is carried out instructions on a tape where the athlete is to perform as many sit-ups as possible in time to the beeps for as long as possible. ...read more.

Middle

The TYPE relates to specificity and it is important to make sure that when I am training, it meets the needs of what I am specifically training for. Evaluation Results Assessment 15/03/06 This was my first training session and my resting heart rate was 66, which slower than usual for me. I started with the shuttle runs so that I could warm up my legs and then I tried to go in the order that I had planned but it was quite difficult as there were sometimes too many people at one station. So instead I went to a station that gave the muscles I had just worked on a rest, like after step-ups I went to sit ups instead of press-ups. Near the end I was getting really tired and my asthma started to kick in but I managed to hold up okay. I finished at 7 minutes, 18 seconds and my working rate was 132. My recovery heart rates were; 2mins: 120, 4mins: 116, 6mins: 92, 8mins: 70. Time (minutes) Heart Rate 0 132 2 120 4 116 6 92 8 70 22/03/06 My resting pulse was 80, which is normal. I wanted to improve my time from last week and changed the start station from shuttle runs to skipping which also acted as a warm up. This time I didn't really worry about the order I had planned but I went to the stations that gave my muscles a rest from the station I had just been on. ...read more.

Conclusion

I have improved my Cardiovascular Fitness, Muscular Endurance, Muscular Strength, Flexibility, and agility so I have achieved my goals to improve these components of my general fitness. I used all the FITT principles and the principles of training to plan my training and my aims so I included everything we have learnt, which was useful and beneficial to my PEP. Also, it was a really good feeling when I found the fitness tests after the training much easier and feeling that my hard work had paid off, I could feel the difference that the last 6 weeks had made on my body. Conclusion I really enjoyed doing my PEP and I would do it again as it had a positive effect on my body, both physically and mentally. If I did it again, I wouldn't change much, except make sure I had a good order of stations in my circuit and also have more determination in the endurance test and the Bleep test to keep going, because I think I probably could have got a bit further. My circuit could be easily adapted to someone else as all the circuit stations are just for general fitness so for someone else, they would simply change the exercises and maybe the number of times each one is carried out, for there own individual needs as the training needs to be specific. Kiran Caffery 10VC ...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

    All-round I found the programme simple to do because I didn't use that much equipment and the equipment I did use was quick and easy to setup. Recording all my results was the hardest part because when I forgot my booklet I had to record them on paper which made

  2. Personal Exercise Programme

    Because I didn't have the 20-metre sprint in this session I hope that I will be able to contest with the stress next session so that I can keep this increased intensity. I did enjoy today's workout, which is a bit strange because I worked out before lunch, which usually

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

    plate * Peck deck machine * Shoulder press machine The intensity that my training is pitched at must be of the correct level. Therefore, before I started my training programme I carried out the gym session; testing the workload I should begin with.

  2. P.E coursework Personal exercise programme (PEP)

    I have applied all of these principles to my programme in different ways to try and make a successful programme: Frequency- In the programme I have increased the number of training programmes where possible, there are some exceptions because in the summer I had many activities planned, as I was abroad.

  1. Outline of personal profile

    Normally, performers undertake 2-4 laps of the circuit, with whatever rest interval is decided between laps and/or stations. Add more notes about circuit training here - its benefits, how it can improve your performance in your actively, and can he made to include skill development You also need to write

  2. My six week personal training programme for football.

    In other words how often you do the exercise. For example start by exercising twice a week, then move up to three or four times a week. By increasing the intensity of the exercise. In other words how hard you work. For example run faster or lift heavier weights or by increasing the time you spend on the exercise.

  1. My aim is that when I complete my personal exercise programme, I will have ...

    least once a week, to ensure that I get the best results. If I stop, my fitness levels will decrease. * Thresholds of Training - This principle links in with overload. How much should be increased so that the training is still safe and effective?

  2. Circuit Training Personal Programme

    can facilitate motor unit recruitment required in subsequent all out activity * increase the blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures * get the heart rate get to a workable rate for beginning exercise * mentally focus your mind My warm up

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