Health related fitness required:
Cardiovascular (endurance) fitness:
Also known as stamina, it is the ability for your body to incessantly supply your body with enough energy to maintain submaximal levels of exercise. It is an imperative factor needed at a good level by footballers. Footballers run 7-10 miles per game, therefore needs a constant supply of oxygen, cardiovascular fitness is needed for a player to maintain their breath to run long distances.
Strength:
Elastic strength: the capability to surmount a resistance with an immediate contraction
Strength endurance: the skill to express force persistently
Both of these factors come under the umbrella of strength, and are needed by footballers. The sport is a contact sport in many ways, barging is one of the main tactics to fend a player off the ball, but for a player to withstand the force by the opposing player must have strength.
Muscular endurance:
This is the ability for one to make frequent contractions over a certain amount of time. In football this component is needed because, footballers constantly run and kick the ball. Constant running and kicking the ball requires for a player to make frequent contractions, hence needing muscular endurance.
Body composition:
This is the Ratio of lean body mass (E.g. organs, bone, cells etc.) to body fat mass. It is vital for a footballer to have a low proportion of fat to prevent heart diseases and to maintain their fitness. Also having a high percentage of fat, places strains on joints, muscles and bones, this enhances the chance the player will get injured.
What I will be doing in my PEP
The circuit training
The circuit will consist of 5 stations, these are sport specific:
Station 1: shuttle run
Station 2: Illinois agility test
Station 3: push ups
Station 4: ladder run
Station 5: kick-ups
Why I have chosen the following exercises to be in my circuit:
Shuttle run: The purpose of this exercise is to asses the ability to accelerate between a certain distances and to rapidly change direction. It tests not only speed buy agility too, also cardiovascular endurance.
Procedure: This exercise involves continuous running between two lines 20 meters apart in time to a pre recorded beep sound. The subject should stand behind one of the lines facing the second line, and start to run when dictated by the tape/CD. The subject continues running between the two lines, and turn when instructed by the recorded beeps. The test is stopped if the person does not reach the line (within 2 meters) for two consecutive ends.
Illinois agility test: The purpose of this exercise is to asses the ability to change direction whilst maintaining speed.
Procedure:
I will start with my face looking towards the ground at the starting point, then on the instructor’s command I will spring upright and then complete the course, the instructor will record my total time taken for completing this exercise.
Pushups: The purpose of this practice is to increase muscular endurance, strength and power at most.
Procedure: I will carry out this motion in the order of which it appears, several times.
Ladder run: The purpose of this exercise is to increase speed and agility, also coordination.
Procedure:
I will place one foot on each ladder, running as fast as I can to reach the end. The foot I use is denoted by this image below.
Kick ups: This exercise will help me asses my reaction time, coordination and balance. (Also muscular endurance to some extent)
Procedure: I will perform as many kick ups as I can, the exercise will end when the ball touches/reaches the ground.
Second method of training: Interval training
*this will be repeated until 20 minutes has elapsed.
I have chosen interval training for several reasons. It will my aerobic system, as research shows that the most efficient way to increase my v02 max is to train at an intensity near or above v02 max. Interval training is the most efficient training method to meet this requirement, by keeping intensity high yet extend the volume. I must show that I can develop my cardio vascular endurance and that is the sole reason why I choose interval training.
The analysis
Week one – circuit training
*For Illinois agility test, the target in one minute(s) is for how many times I can complete the course in a minute.
Week one – Interval training
Week two – circuit training
Week two – Interval training
Week three – circuit training
Week three – Interval training
Week four – circuit training
*Changes made: target in one minute(s) all increased appropriately
Week four – Interval training
Week five – circuit training
Week five – interval training
Week six – circuit training
Week six – interval training
Evaluation and conclusion
My main objective throughout this process is to show that I can develop my cardiovascular endurance. To show my progression I will show you my result of doing the cooper’s test before and after my personal exercise program has been enforced. This is the general rating for Males.
Cooper Test Rating Males (m)
My result before enforcing my personal exercise program, whilst performing the cooper’s test:
Cooper Test Rating Males (m)
I had just scraped the below average section of the ratings, by getting 2210m.
After six weeks of training and exercise, through my personal exercise program, this is my result on the cooper’s test.
Cooper Test Rating Males (m)
I had successfully achieved 2780m in the cooper’s test. This test for cardiovascular endurance shows my progression. And I conclude that my personal exercise program has helped me in many ways, showing that I can develop my cardio vascular endurance by just doing a routine in a disciplined manner.
