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

personal exercise plan My sport- FOOTBALL

Extracts from this document...

Introduction

PERSONAL EXERCISE PROGRAMME My sport- FOOTBALL Introduction My personal exercise programme is going to be specifically designed for a football player. A personal exercise programme (PEP) is a training programme that is specifically designed for a sportsman concentrating on one sport. The PEP is created using knowledge about your needs and the needs for your sport. As my sport is football, I will attempt to improve health related fitness. I will design a six week plan aimed at improving my: * Muscular strength- this will help me get more power on my shots. * Muscular endurance- this means I will be able to last longer in matches before my muscles start feeling tired. * Muscular power- this will improve my acceleration making me more explosive. * Flexibility- this will help me stretch for balls which will help me when making a tackle. * Cardiovascular endurance- I will be able to exercise my entire body for longer so I will last for longer before I feel the effects of lactic acid. Types of Fitness There are two different types of fitness, health related and skill related. Health related fitness helps us cope with everyday life. Factors of health related fitness are: * Muscular strength - the amount of force a muscle can exert against resistance. * Muscular endurance - ability to use voluntary muscles repeatedly without getting tired. * Body composition - the percentage of body weight that is fat, muscle and bone. * Flexibility - the range of movement possible at a joint. * Cardiovascular endurance - the ability to exercise the entire body for long periods of time. Factors of skill related fitness are: * Agility-helps the player change direction quickly, slide tackle, dive for the ball * Balance - helps the player stay on his feet, needed for dribbling with the ball. * Power - helps when shooting and defending. Defenders need power and strength. ...read more.

Middle

Overload will also come into the plan as I may have to double the workload for some areas of fitness. This could include doubling the amount of 5 mile runs each week for example. To avoid tedium coming into my plan I will incorporate a wide variety of exercises so that I do not become bored. I am planning to use cycling, jogging and swimming as three different exercises aimed at improving my cardiovascular endurance. FITT Principles F= Frequency Frequency is to do with how often I should train. A professional athlete will train 5 or more days per week whilst someone who is just trying to improve their fitness may only train twice a week. I will include 3 training sessions a week in my personal exercise plan; this is a sufficient amount as I am not a professional sportsman. By doing 3 sessions a week I will also minimise the chance of reversibility as I will not have a large gap of time when I am not exercising. I= Intensity Intensity is based on how hard you push yourself whilst doing your training. It is measured by MHR (Maximum Heart Rate) e.g. a 5 mile run at 70% MHR. The intensity of my exercises will increase as I progress through the training programme. For the first week I may start working at 65% MHR then by the 6th week I will be working at 80% MHR. T= Time Time is the length of time I will train for during each session. This can vary from sprinting for 10 seconds to jogging for 45 minutes. I will incorporate Time in my exercise plan as I will increase the length of time spent on each exercise as I progress through the 6 weeks to keep pushing myself. T= Type This stands for the type of training you will use in your PEP. This will determine whether the exercise is aimed at improving my muscular strength, muscular endurance, muscular power, flexibility or cardiovascular endurance. ...read more.

Conclusion

I have used a variety of different exercises and training routines in an attempt to avoid tedium. I feel that this has definitely helped me as by the end of 6 weeks I was not getting bored of any work out. However I think I could improve the warm up, cool down and flexibility programme by adding new sections to them. Especially the warm up and cool down as I had to do them in every session. If I were to create another PEP, I may attempt to include some exercises aimed at improving skill related fitness. For example if I was designing one for a football player I could have some shooting or heading practice. This would also decrease the risk of tedium as being a footballer they will probably want a football included somewhere in the exercise plan. I feel that the section that gave me the best results was muscular strength. From completing the bike rides, swims and runs I have definitely improved the endurance in my muscles. I am now able to play at a higher maximum heart rate for a longer space of time. This gives me an advantage on the football pitch as I will still feel fresh when other players are beginning to tire. The three particular exercises that I did to improve my muscular endurance are easy to take part in anywhere and not much special equipment is needed which is also useful. Even if I do not continue with my PEP I may be inclined to go for 2 or 3 runs every week to keep my muscular endurance at a high level and avoid the effects of reversibility. Overall I think that my personal exercise plan was a great success as not only have I improved my fitness but it can be used by other sportsmen, especially footballers if they want to improve their fitness. By Matt Jordan ?? ?? ?? ?? Matt Jordan ...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. Action Plan - I am going to create a plan in order to improve ...

    my score shows that I am rated as fair, and this therefore suggests that I can improve on the strength and muscular endurance of the arms and shoulder muscles. The accuracy of my passing is inconsistent as sometimes I would produce a perfect accurate pass then other times the accuracy of my passes are poor.

  2. pe pep on swimming

    Once I find out my scores I will compare them with each other this will give me my weak area or areas and I will then work on those. Hopefully this will improve my performance in Swimming. The tests I am going to take out will be working on the areas of speed, co-ordination, strength, agility, power and endurance.

  1. Chosen Activity for P.E.P - Basketball, I currently partake in this sport for the ...

    the same, but I would like to re-introduce the full pull-ups station and try to complete it if possible. Personal Exercise Plan Training Session: Number Eight Type of Training: Circuit Session Outline (including intensities & recovery) * 3 circuits of 10 stations * 25 seconds work per station with 20

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

    seated leg curl all of this, 3 sets of 12 repetitions with 1 minute rest between sets and 2 minutes rest between different exercises. Increasing 2 kilograms into the last set in every exercise. Circuit training in the gym which will mainly work in flexibility with a swiss ball and

  1. My six week personal training programme for football.

    I have made sure of this in my training programme by doing it on a regular basis. The F.I.T.T Principle Training programme My training programme will cover a period of six weeks. My training programme takes into account all of the training methods and the principles of training.

  2. I have chosen Volleyball as my sporting activity for the personal exercise program. ...

    I will also need supervision for exercises that I need timed. The supervisor will time me on the stopwatch provided. I will get verification of performing the tasks for my PEP from my PE teachers who will be watching me to see if I am performing the exercises planned.

  1. Personal Exercise Programme

    we were training for a major tournament that will be held on Saturday > Mini games were played throughout this training session. Picking out key weaknesses in players > shots were taken at me throughout the session Session evaluation This session was excellent, as it was good preparation for the tournament.

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

    Tedium: I have planned my programme to ensure that I won't get bored during the programme and will have an enthusiasm to complete it! Warm up and cooling down Warming up is an essential part of training. It should be structured and always complied to.

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