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Personal Exercise Programme.

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Introduction

GCSE PE- Personal Exercise Programme Introduction Fitness is the ability to meet the demands of your environment. For my PEP I will be training in the sport of Rugby. I am going to attempt to improve my strength and power and also my aerobic fitness. Principles of Training 1. Specificity 2. Progression 3. Overload 4. Reversibility 5. Tedium 1. My PEP has parts that are specific to my sport. During some sessions I have done ball and other skills that are required in the game. Whilst doing these skills I would be improving my fitness as well as my skill as a player. 2. As the weeks go on my PEP gets progressively harder by increasing the intensity of each activity. It is important to not start too hard and to work your way up slowly because you can risk injury. 3. I have applied overload by increasing the demand placed on my body. For example normally I would increase the amount of sets I did for the weights but every other week I would increase the weight as well. I set the training programme out so that I work 3 times a week. I measured intensity by increasing the amount of reps and sets for weight lifting and the length for the jogging. 4. Reversibility is any adaptation that takes place as a consequence of training will be reversed when you stop training. ...read more.

Middle

* Then I would practise the scissors manoeuvre For the cool down I would do a slow jog around the field then do some stretching before ending. This session would last for about 20-25 minutes. Session 3(Weights) This session would be done at the gym. I would start with a 5min jog on the treadmill, then a full upper body stretch concentrating on the arms and chest. After this a 2min run on the treadmill. For the main activity I will do the following: * Chest press, 25kg- Reps 8, Sets 4 * Bicep Curls, 6kg on each arm- Reps 8, Sets 4 * Tricep extensions, 5kg on each arm- Reps 8, Sets 3 Finally I would do a slow stretch and cool down. WEEK 3 Session 1(Weights) This session would be done at the gym. I would start with a 5min jog on the treadmill, then a full upper body stretch concentrating on the arms and chest. After this a 2min run on the treadmill. For the main activity I will do the following: * Chest press, 27kg- Reps 8, Sets 5 * Bicep Curls, 7kg on each arm- Reps 8, Sets 5 * Tricep extensions, 6kg on each arm- Reps 8, Sets 4 * Latimus Pulldown, 20kg- Reps 8, Sets 3 Finally I would do a slow stretch and cool down. ...read more.

Conclusion

If I can lift these weights with relative ease then clearly I have improved. Session 2(Fitness) For the warm up I will start jogging slow for about 5mins and then stop to stretch then sprint for 30secs. The main activity would follow on from the warm up and would require me to jog cross country for 31/2 miles. This is continuous training. For the cool down I would make sure I stretched off fully and then jogged slow for 5mins. Wait for an hour so that I have rested and then do the 12min run and test my score against my starting score to see if I have improved. Session 3(Ball Skills) To start off I will do my warm up. This consists of jogging round the ruby pitch once and then doing quick stretches on the legs. To add specificity to the warm up I would run with a partner throw the ball to each other. The main activity consists of the following: * After this I would partake in a full game. This would be recorded. For the cool down I would do a slow jog around the field then do some stretching before ending. This session would last for about 20-25 minutes The tape of this game would be compared with the tape of the first game. I would analyse the second one to see if I have improved. Dan Stembridge Page 1 of 6 ...read more.

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