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

personal exercise plan The training plan will be made using information I know about how to improve as a football player

Extracts from this document...

Introduction

PERSONAL EXERCISE PROGRAMME Pete Evans My personal exercise programme is specifically designed for a football player. A personal exercise programme (PEP) is a training programme which aims to improve the sportsman performance in his sport. The training plan will be made using information I know about how to improve as a football player. My six week plan will be aimed at improving my: * Muscular strength- this will help me get more distance on my goal kicks. * 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 so I will be able to rush out quicker to stop the attacker. * Flexibility- this will help me stretch for the ball so I will be able to save more shots. * 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 The two types of fitness are health related and skill related * 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. Strikers need power for shooting. * Reaction time - helps react to sudden movements quicker, essential for goalkeepers. ...read more.

Middle

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. To make sure that my PEP is well set out I will not have to exercise in 2 consecutive days, for example I will train on Monday, Wednesday and Friday. I= Intensity Intensity is based on how hard you push yourself whilst doing your training. It is measured by MHR (Maximum Heart Rate) for example a 3 mile run at 70% MHR. As I progress through the training programme the intensity of my exercises will increase. For the first week I may start working at 65% MHR which is not too hard however by the 6th week I will be working at 80% MHR which will be working my body very hard. T= Time Time is the length I will train for during each session of my PEP. It can vary from sprinting for 10 seconds to jogging for an hour. Time will be used in my exercise plan as I will increase the length of time spent on each exercise as I progress through the 6 weeks to show progression. T= Type There are different types of training, continuous training, fartlek training, circuit training, aerobic training and interval training, I will mainly use circuit, interval and aerobic training as these will be of most help to me. Fartlek and continuous training both contain a lot of running, which will not be useful to me as I play in goal. However I will use aerobic training as it will help me with my flexibility and agility, whilst interval and circuit training can use many exercises which I can choose myself. This will also lessen the chance of tedium occurring. Phases of a training session In any training session there are 3 important parts which must be included, they are: * The warm up * The training activity * The cool down These are vital as they are the best way of preventing injury. ...read more.

Conclusion

mile run at 75% MHR Cool down See description Evaluation Overall I think that my PEP was a success, it was designed to improve my personal fitness and I can see the difference it has made to me. My heart rate whilst at rest has lowered a bit and although when exercising it increases, the time taken for it to return again to normal is much less. As when I am playing football I am in goal I do not get very tired however from completing me PE lessons I have found that I can work for a longer period before lactic acid starts to affect my muscles. This is proof that the muscular endurance and cardiovascular endurance training has worked. I also feel more flexible now when I am diving for the ball, I think the fact that during my flexibility work out I did stretches in-between helped me as at no stage did my muscles feel tight. I also don't feel as stiff after a football match now as warm up and cool down more than before, The PEP has taught me that these two parts of a training session are still very important. Throughout the six weeks there was no point where I had become bored of doing an exercise, this shows that due to the variety of exercise tedium has not come into my plan which is good. A bad part about my PEP is that although it was specifically for a goalkeeper I think that maybe I should have cut down on the amount of jogs and bike rides as they will not make a big difference to my performance as a goalkeeper. This is something which I could work on if I were to make another exercise plan for a goalkeeper. Apart from that though I think that this was a success as I now know how to improve certain parts of my fitness and by completing the PEP my fitness has also improved. ?? ?? ?? ?? ...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. My six week personal training programme for football.

    5 minutes of this will be for the warm up and five minutes will be for the warm down. The exercise done on the first day of the week will be the same, which is done for the rest of the week.

  2. Physical Education: Personal Exercise Plan Evaluation

    I also increased the distance between myself and the wall. I was consistent with running in this training programme, as probably worked at 80% of my target heart rate in all of my sessions. I did a combination of continuous and intermittent training which was useful for my Muscular Endurance and Muscular Strength.

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

    Week 2 In the second week I'm going to make sure I focus in the cardiovascular exercises. I will develop a Fartlek training programme to be done in Friday, a circuit training to be developed in Monday, and in Wednesday will be a complex day, which will have treadmill training, weight and flexibility training, all in the gym.

  2. Free essay

    GCSE P.E - PEP

    Overload: Following the principle that the body can only be improved through training more and harder than normal. Every week I tried to improve on the amount of reps I did. Specificity: Concentration on specific kinds of activity or exercise to build specific body parts.

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

    This measures how far you can reach relative to your toes. The distance you can move the slide forwards is a measure of the amount of flexibility in your lower back and hamstrings. By using the table below I could find out how flexible I am.

  2. Netball study - P.E coursework

    Aimee 9 7 8 7 9 8 Aimee did not move back and did not show that she was intimidated by the close defenders but did exactly what I was looking for and made small, quick movements to get around the defender.

  1. personal exercise plan My sport- FOOTBALL

    Difference between Aerobic and Anaerobic Training The main difference between Aerobic and Anaerobic training is that aerobic training concentrates on helping the body work with oxygen whilst anaerobic concentrates on helping the body work without oxygen. Aerobic training is when we train our cardiovascular system to provide the working muscles

  2. Netball Coaching - plan for a training session.

    Keep repeating this process for approximately 5 minutes. Purpose of this drill: to practice pivoting and running onto the ball. 1. Defence: Players to get into groups of 4 with 2 players standing in two lines (2 players opposite each other). 2 players (one from each side) will be throwing the ball (chest pass or shoulder pass)

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