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

Personal exercise program to improve my abilities in cricket, such as cardiovascular endurance, and my muscular endurance.

Extracts from this document...

Introduction

Jason Moore 11h Personal exercise Plan Personal Exercise Plan GCSE P.E Task I am creating a personal exercise program to improve my abilities in cricket, such as cardiovascular endurance, and my muscular endurance. Aim I am trying to improve my endurance and stamina which is the ability to run and continue activity for a longer amount of time, at the moment I can run for 2 minutes and 30 seconds and I would like to increase that to around 3 minutes, short sprints which I can do 30 metres in around 5 to 6 seconds and I would like to firmly get this down to 5 seconds consistently, strength I can currently do 13 press ups and 26 sit ups in 1 minute, I can also do 12 dips in one minute, I would like to try and increase that to a possible 16 in a minute, and I would like to increase this to nearer 22 press ups and 35 sit ups which will also help me with my power, I would like to reduce my heart rate per minute as much as possible in 6 weeks. Test Results: Here are my results of what exercises that I can perform before my exercise plan. My resting heart rate before I started my personal exercise plan was 64 beats per minute. Exercise Press ups Sit ups Dips Sprints Timed run Amount of exercise 13 in a minute. ...read more.

Middle

I also have to make sure that I use the correct equipment in my exercise, I also perform a 5 minute active warm up before I start my training program. Here are some examples of how to perform an exercise properly. Press ups. Key points: The key points in me performing a press up correctly is to keep my arms shoulder width apart, and go down at a steady rate. Training Program Resting heart rate. Heart rate 1 minute after exercise Heart rate 5 minutes after exercise Week 64 115 79 1 64 96 69 2 64 111 75 3 63 110 73 4 63 105 77 5 62 104 71 6 All press-ups, sit-ups and dips are completed in a one-minute session. Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Sets Press ups 12 12 15 16 16 17 3 Sit ups 26 30 30 30 35 35 3 Dips 10 12 12 14 14 16 3 Run 2 minutes 2 minutes 2.15minutes 2.30 minutes 2.30 minutes 2.30 minutes 3 Sprints of 30 metres 2 2 3 4 4 4 3 Rest 1 minute after each set 1 minute after each set 55 seconds after each set 50 seconds after each set 45 seconds after each set 45 seconds after each set N/A Reason I'm performing each exercise: Press ups: I'm performing press ups to increase my muscle endurance in my biceps and chest. ...read more.

Conclusion

Week 5: I am feeling good after the end of this week as I have trained at the same level, most of the exercises are become easier to perform, I am also feeling less fatigue in most of my muscles, but my biceps are tired and becoming sore, but overall a good strong week of training, and I'm also looking forward to next weeks training Week 6: This is the last week of my PEP; I have slightly increased the sit-ups and the dips. At the end of the week I feel very strong in my running, I have found the dips difficult this week along with the press ups because of a build up of fatigue in my biceps, but the sit ups were to easy as well unfortunately. Evaluation: I think that I've made a very good Personal exercise program; I would make some changes to it though if I were to do it again, I would increase the amount of sit ups at a higher rate, I may also decrease the amount of sets in distance running, possibly I would start of at a higher level earlier as in the 1st week in found it quite easy. I believe that I have completed my aim, as I have reduced my resting heart rate, and I now can do more press ups and dips than I could when I started my Personal Exercise Plan. This shows that I have been successful in my PEP as I have for filled my aim. By Jason Moore 11H ?? ?? ?? ?? 1 ...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. Free essay

    GCSE P.E - PEP

    My heart rate taken after the test was 140 beats per minute. I completed 28 laps in 12 minutes. The table shows that in the 12 minute cooper run test it took me 6 minutes to return to my resting heart rate.

  2. Analysis of Performance- Cricket

    I also like him because Bangladesh are often underdogs and I was delighted to see them beat Australia in 2005 courtsey of an amazing Ashraful hundred.

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

    challenging as my cardiovascular endurance is already quite high so improving this will require commitment and motivation. The principles of training Before designing my training programme, I will need to consider the principles of training. Therefore, the circuit can be designed to improve specific areas that need improving.

  2. Netball study - P.E coursework

    Her movement from going one way then quickly to the other and receiving a pass was quick and smooth. When she was passing in the 1st game always in the right direction and right to the player she was passing to.

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

    My program included activities that addressed all the fitness components to be affective, since overemphasising any one of them may hurt the others. I also executed a variety of activities to reduce boredom and increase my motivation and progress like altering the intensities.

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

    be up for training and matches at 9am Monday Tuesday Wednesday Thursday Friday Saturday Sunday Amount of Sleep (Hours) 10 10 10 11 12 Up to individual 10 Bed Time 11pm 11pm 11pm 10pm 9pm - 11 Before starting the main exercise and skill of each training session, it is important that you warm up properly.

  1. My Personal Profile and exercise plan.

    Weight/Time Exercise: Medicine Ball Wood Chops 2x20 9Kg Single Leg Curls 2x12 Pin 2 Double Crunches 2x20 10Kg Wrist Pronation, Supination + Curls 2x 20/20/20 7Kg Rows into Squats (Drop set) 2x15 Pin 5 +4 Activity - Rowing Machine Programme - 800m Speed Interval Speed 2.00 Km/h and below for

  2. (PEP) Training for Cricket

    Progression Your body takes time to adapt to the increased demands on it. 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.

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