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Personal Excersize Program

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Introduction

AQA GCSE PE/Games Health-related Exercise/ Training Programme Candidate name: Nathan Harrison Candidate no: 7115 Centre number:47311 Sport/Activity: Basketball (Games candidates must do a game activity.) Training method: Strength For Teacher use only Teacher: Group: Planning (Max 20) Performing (Max 20) Monitoring (Max 10) Evaluating (Max 20) Blank page for your use 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 On a weekly basis I use the gym three times a week which is twice at school and once outside in the leisure centre. I don't suffer any physical or mental health problems or injuries so I will not be held back by any disabilities. By the end of these 5 weeks of training I want to have improved my physical strength so I can give a stronger pass to move the ball quicker and prevent other players from intercepting it and hold people off in a game easier and for longer which should help me improve in defence overall in a game of basketball. Other than using the gym the only fitness I posses would be basic and standard fitness rate which would only allow me to perform simple everyday tasks like walking around and lifting things like my school bag. Awareness of safety aspects. Outline any potential risks with any apparatus/equipment. ...read more.

Middle

2 Still getting tired and I haven't developed any injuries 3 Noticed slight improvement and I'm not as tired as usual 4 Big improvement and feeling much healthier 5 I have become used to the program so I am not as tired when exercising and I am extremely pleased with my results. Session Recording: heart rate 2 marks Recording: recovery rate 2 marks 1 Resting: 70 After exercise: 170 4 mins 2 Resting: 70 After exercise: 170 3 mins 30 secs 3 Resting: 70 After exercise: 170 3 mins 15 secs 4 Resting: 70 After exercise: 170 3 mins 5 Resting: 70 After exercise: 170 2 mins 30 secs Concluding Statement/summary of results 2 marks Extremely pleased with my results and I feel much healthier however the program did not last ;long enough for me to reach my full potential so I will continue working on this. Evaluation Planning Make comments to explain the statements/ questions in the first column (max 6 marks) Refer to your pre-test score(s) for any fitness test(s). Here are the results of my previous fitness tests: 12 minute cooper - 103 lengths Bleep Test - 9.0 score /2 Was the programme at the right level for you? I made the programme the correct difficulty for me in this planning. /2 Were the exercises in the correct order? Explain why/why not. I made sure the exercises were put in the correct order after my first session when I realised it was difficult to work the same muscles one after the other. ...read more.

Conclusion

After all the training I took both the 12 minute cooper and bleep test again but didn't improve much because while I was training I only worked on my strength however I was able to better my heart rate so I was less tired when it came to exercising. /2 Was the programme easy to manage (set up, do, record progress etc)? I know that the programme was very easy to set up and helped me store all my information which made me realise I was making progress and made me more determined to train. /2 Explain what progress or improvements you have made as a result of completing the programme. I have noticed I have improved in basketball with holding people off the ball longer and more effectively, and I can give a harder pass in a game and I have been able to achieve this because my triceps, biceps, pectorals and shoulders are much stronger. /2 Did you enjoy it and work to your limit? How do you know? I have enjoyed the training sessions in the gym and knew I had worked to my limit because I worked till I couldn't lift another weight. i know I have improved because I noticed a difference in my game playing. /2 If you were going to continue with the programme what changes would you make? I wouldn't make any changes with my programme because it was specific to my aims, helped me achieve my aims and because the training sessions only lasted 5 weeks I did not achieve the aims to full potential so I will carry on with this programme. /2 ?? ?? ?? ?? Nathan Harrison [Type text] Page 1 ...read more.

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