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

Personal exercise program for the 800 metres

Extracts from this document...

Introduction

My PEP ATHLETICS 800 Metres By Liam Mcgarrigle I love sports; I play football, athletics, basketball, karate and rugby in school. I run for the Basingstoke and mid hants athletics team and in the past I have achieved the time 2 minutes 5 seconds for 800 meters, I have also received medals and trophies for other sports such as football and karate, my hobbies are playing sports and on the slight chance that I am not doing a sport then I am either injured or have no other people to do the sport with. I am very interested in finding out new things about sports and new skills for sports. To tell if my PEP has worked I need to know my starting weight, height, time on event, body fat, I have estimated my body fat and it estimates as 22.6 pounds which is 15.7% of my body. I weigh 144.1 pounds and am 185cm tall. I can run 800 metres in 2 minutes and 5 seconds. I will be working at 60% - 80% of what I can accomplish so that I make progress and don't hurt myself this can occur by training too hard for the event and don't make myself tired too quickly and can't continue. The event I am doing for the focus of my PEP is 800 metres, I am doing this event because it is one of the events I am good at and would like to improve in and using this could make my progression faster. ...read more.

Middle

Cross training is the combination of exercises to work various parts of the body. Cross training is excellent for endurance, weight lossand flexibility. An athlete may lift weights in order to build muscle and increase upper body strength, things that running cannot provide. For circuit training you could use the following circuit and what the exercises exercise: 1) Press ups - arms 2) Sit ups - abdominals 3) Shuttles - legs 4) Star jumps - legs 5) Squats - abdominals and legs 6) Pull downs - arms 7) Step ups - legs 8) Burpees - abdominals, quadriceps, triceps and biceps This is an example of what a circuit diagram should look like: Sit ups- muscle's used: abdominals. How: lie on back with your knees up, lift head towards knees, keeping back straight, then lower and repeat. Shuttles - muscles used: legs. How: Run to the 10m mark first, touching the floor and running back to the start line. Then run to the 20m line and back. Finally run to the 30m line and back and then repeat. Step ups - muscles used: hamstrings. How: Stand behind a platform or step, weights in hand. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step. Concentrate on only using the right leg, keeping the left leg active only for balance. Slowly step back down and repeat all reps on the right leg before switching to the left. ...read more.

Conclusion

this training session quite hard as I didn't have enough rest Week 6 November 28th 2006 3k time trial 10 minute rest 40 meters shuttle runs - continuous 5 minute rest 5 x 60 meters sprints - 30 seconds rest between each 5 minutes rest 6 x 200 meters - 30 seconds rest between each 5 minutes rest 6 x 70 seconds - 30 seconds rest between each This week I found really hard as I had loads to do with not enough rest between each one. Before I did my exercises I had to do a warm up so that I didn't pull a muscle or injure myself. A warm up is to prepare the body for exercising, by doing this you accomplish a faster blood flow to the muscles and you stretch the muscles and tendons so that you are ready to do your exercise without injuring yourself while ding it. I also had to do a warm down after I had finished my exercises so that I don't get blood building up in my legs and to get rid of the lactic acid. Before I started my training I had to make sure that I was going to be safe, so I made sure it wasn't icy and if it was wet I made sure I put the right footwear on so I didn't slip while my training was being carried out. Altogether I think I have improved after my training, I think the training sessions went well because I didn't have any complications such as rain or ice therefore it went smoothly. ...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. This is my PEP (Personal Exercise Program) and it is based on football.

    There's lots in liver, beans and green veg. Note: With a properly balanced diet you don't need vitamin supplements and my athlete will not be using them. Vitamin C cannot be stored so you need to eat it on a regular basis. FACTS * An average 16 yr old needs 11, 000 kilojoules (kj)

  2. For my As level physical education Personal Performance Portfolio I have been asked to ...

    So you should build up your exercise level gradually. But once it reaches a certain level when it can comfortably deal with the level of exercise, it will not improve anymore. This is called plateauing. To prevent this from happening the exercises must be made progressively harder to ensure that the body continues to improve.

  1. Personal exercise programme - Like all martial artists I feel that I am ...

    the exercise with 15-kg weights, finishing 3 sets of 12 reps as opposed to 15. To complete my session I will be performing 3 sets of 100 sit-ups. After all my exercises I will again endure active stretching for all my stretches for a period of 30 - 60 secs.

  2. Personal exercise plan

    I will be doing it in the following way. My knees and feet are resting on the mat, make a box shape with my arms, and then I will bend my elbows, lowering my chest down but not too low, aiming to make a right angle with arms. I will then keep straight line through my spine.

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

    The reason for this is these normative tables are for 16 - 19 year olds all over the UK and will let me compare myself to these. All tables below are taken from 'www.brianmac.demon.co.uk' The Illinois Course Gender Excellent Above Average Average Below Average Poor Male <11.2 secs 11.2 -

  2. Training Program

    as well as ballistic stretches. This is because dynamic stretches effectively use the properties of muscle spindles (a sensor in the muscle that detects the sense and speed of a stretch). By gradually increasing the stretch of the limb (e.g. the leg) to go higher and higher, it safely allows the muscle spindle to safely lengthen.

  1. GCSE training program for a right midfielder in football

    Hold for about 10 seconds and then do the same with the other leg. Now move to the hamstrings and gastronemius. The leg you are stretching should be resting on the heel with an outstretched leg. The other leg should be bent and the foot should be placed just behind the other foot.

  2. Before I started to even design my personal exercise programme, I had to find ...

    It is an important factor in aerobic activities such as long distance running. It is very important in tennis because I am constantly moving, especially in a rally where I am often running forward and back, side-to-side etc if the opponent is dominating the rally-i.e.

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