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Personal Exercise Program

Extracts from this document...

Introduction

Personal Exercise Program Introduction: Name: Ben Punton Age: 16 Gender: Male Height: 5"10"' 1/2 Weight: 10st (not exact at present) Health problems/injuries: None. For my G.C.S.E Physical Education coursework project I have been asked to design a six-week training program for myself and perform this program recording the results of the program. One of the requirements of the program is that it should be specified to one particular sport, I have picked football to focus mine on. I play football for my school and for a local team going by the name of St. Margaret's Under 16's. Both teams are very active both during season and pre-season, for my school we try to play one game a week against another local school or another year from our school. The school team also tries to train once a week, during this we go over basic training methods including game scenarios and fitness training. St Margaret's play every Sunday and this season are also entering into a tournament in Belgium. In the past we have taken part in many other overseas tournaments being successful in France winning the tournament convincingly. I also regularly take parts in other sports this including squash, skiing and other sports being participated in school such as rugby, cricket, softball, basketball and I have also undertaken a weeks course in sailing. Fitness test results: add something here just about when and why u r doing them Test Result Sit and Reach To be entered Vertical jump To be entered Balance Test To be entered Pull ups To be entered Sit ups To be entered 30m sprint To be entered MSF test To be entered Skin fold callipers To be entered Juggling To be entered Reaction Time To be entered Analysis of Football: Football is a very physically demanding sport, a game can be constantly moving meaning a player can get no real time for a long period of rest. ...read more.

Middle

The second kind of feedback is Knowledge of Results (KR), this tells you whether you got the result you wanted. I will be using this when recording results of my weekly tests I can then look at the results and work out what needs improving. The four main principals that I will use for my feedback to be beneficial are: 1. Feedback is essential for improvement (both KP & KR) 2. It should be given as soon as possible after the performance. (Otherwise you forget) 3. It should be clear to the point, so you know what to do next time. 4. You must have enough time to think it over before the next attempt. Targets: For my program I am going to set myself 3 targets that I will try to achieve throughout my program. As the program progress I must make sure that all these targets are being met and if I feel they are not being worked towards accordingly I will make changes to the program so that they are. The three targets are as follows: 1. To improve all tests that will be done weekly to show improvement in both stamina and strength. 2. To enjoy the program, by doing this I must make sure that the programme does not become boring. 3. To improve my general fitness, and feel in myself that when playing I am a fitter competitor. Fitness tests: By using testes of fitness I can observe how my fitness improves throughout the program, this is very important as I need to know whether the program is working or not and these tests will help me adjust it accordingly. I will perform these tests once a week to find these results and thus my progress. I also perform them before the program and after this will give a clear indication of how I am getting on. Stamina Test: To see if my stamina is being improved I am going to use two tests. ...read more.

Conclusion

When this is done I will then start the training session. Cool Down I will always finish my training session with a period of lighter exercise. This is a cool down (or warm down). I should not go directly from hard exercise to rest. Light exercise shortens the recovery time necessary by helping to remove carbon dioxide, lactic acid and other waste products, which have built up in our bodies. It also ensures that our blood continues to circulate well and does not pool in the skeletal muscles. Pooling can cause a rapid lowering in blood pressure and make us feel light-headed or dizzy. My cool down will be not far off identical to my warm-up except I will start with a 5 minute run then stretch then finish with a 3 minute run this is obviously so there is a de-progression in what my body is doing. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 Recovery Day, also carry out tests and record results. Continuous training session. 30 mins plus warm up and cool down. Squash Circuit Training Rest Day. Weight Training. Football Week 2 Recovery Day, also carry out tests and record results. Continuous training session. 30 mins plus warm up and cool down. Squash Circuit Training Rest Day. Weight Training. Football Week 3 Recovery Day, also carry out tests and record results. Continuous training session. 30 mins plus warm up and cool down. Squash Circuit Training Rest Day. Weight Training. Football Week 4 Recovery Day, also carry out tests and record results. Continuous training session. 30 mins plus warm up and cool down. Squash Circuit Training Rest Day. Weight Training. Football Week 5 Recovery Day, also carry out tests and record results. Continuous training session. 30 mins plus warm up and cool down. Squash Circuit Training Rest Day. Weight Training. Football Week 6 Recovery Day, also carry out tests and record results. Continuous training session. 30 mins plus warm up and cool down. Squash Circuit Training Rest Day. Weight Training.. Football ...read more.

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