• 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. Training Program

    Biceps Stretch - Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Hold your arms out to the side parallel with the ground and the palms of the hand facing forward. Rotate the hands so the palms face to the rear.

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

    it, which produced the most accurate and constructive comments that enabled my ongoing development. By keeping an ongoing report in the future I can ensure that I can make the best adjustments and therefore the most improvements. Appropriateness of fitness tests, method of training & selected exercises I found that

  1. Personal exercise program

    a persons VO2 max not a accurate measure * The test may favour people who are more used to running as opposed to swimmers etc. who would benefit from being in a swimming pool Flexibility: Flexibility is defined as: "The range of movements possible around a joint" To test flexibility we use the sit and reach test.

  2. Training program - Rugby.

    I am also going to try and improve my all-round level of fitness and strength, which will enable me to be a better rugby player. I would also like to have a higher lung capacity, as this is important in rugby because I will need a lot of aerobic energy, especially for full 50minute matches.

  1. This is my PEP (Personal Exercise Program) and it is based on football.

    Any non alcoholic drink Pizza Wedges & peas. Any non alcoholic drink Stir fry with meat & Peppers. Any non alcoholic drink Anything (Best to rebuild energy levels and drink lots) Anything Supper (snack) Toast Jaffa Cakes Fruit Toast Jaffa Cakes Fruit Toast Jaffa Cakes Fruit Toast Jaffa Cakes Fruit

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

    Chosen Sport The components of fitness used in volleyball are as follows: Power (Leg) - 'is the ability of the neuromuscular system to overcome resistance with a high speed of contraction.' - Advanced Physical Education & Sport For A-Level Honeybourne, Hill and Moors.

  1. P.E.P The sport that I am going to do my P.E.P (personal exercise programme) ...

    essential for a football player in all positions for example chasing a long ball towards goal. > Strength - This is the property of being both mentally and physically strong. Essential if you are always making challenges for the ball.

  2. Personal Exercise Program

    In football balance is needed for a player to keep balance while under a challenge (tackle), dribble and generally for the player not to fall while contesting in the air. Coordination : this is to use body parts together efficiently, its needed by a footballer to perform various tricks, and also to maximize efficiency whilst sprinting in a streamline motion.

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