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

Personal Exercise Programme

Extracts from this document...

Introduction

Arran Bhatti 11C Personal Exercise Programme GCSE P.E Introduction My chosen sport: Football Position: Right wing The sport that I would like to make my improvements in is football. The aspects of the sport that I want to improve on are: Speed Agility The reason that I want to improve my speed is because I play on the right wing in football, I am required to be fast in attacking and defending situations. For example if there is a corner taken on my side of the pitch and the ball comes out to me on the wing I can make a break, through using my speed to start a counter attack. In a defending situation I need to be able to cover the ground that I have exposed from attacking by sprinting from one side of the pitch to the other. This is why speed is very important in my position. The reason that I want to improve my agility is because I play on the right wing in football, I am required to be able to change direction quickly and without any hesitation in order to beat defenders on the opposing team in attacking situations. For example if I get the ball in an attacking scenario, I need to be able to have good enough agility change direction quickly (to turn round the defender and put him on his weaker foot). ...read more.

Middle

But the night before a training session I would a high carbohydrate dinner such as pasta. This was to give me a higher store of glycogen in my body so I could reduce my fatigue levels while I was training. Actual P.E.P Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Fitness Tests Interval Rest Fartlek Interval Fartlek Rest 2 Fartlek Interval Rest Fartlek Interval Fartlek Rest 3 Fartlek Interval Rest Fartlek Interval Fartlek Rest 4 Fartlek Interval Rest Fartlek Interval Fartlek Rest 5 Fartlek Interval Rest Fartlek Interval Fartlek Rest 6 Fartlek Interval Rest Fitness Tests Rest Rest Rest Week by week Breakdown Week 1 Week one was the first week of my personal exercise programme. On the Monday I took both my fitness tests and recorded both of the results. For this week I took an estimate of the distances and the amount of reps that I had to do for my interval and Fartlek training as I would need to be able to add more reps over the 6 week period. This is so I could show that I was progressively overloading my body so it could adapt and improve. For my interval training I used 3 distances, these were 15m, 30m and 40m. ...read more.

Conclusion

I used two rest days in the week so my body could recover and so training could be effective. Also this prevents damage and injury. It also gives time for the restoration of: Energy producing enzymes in the muscle fibres stores of carbohydrates in the muscles Hormonal balance and immune system. Week 6 As this was the final week of my personal exercise programme, I needed to conduct the same fitness tests that I did at the beginning of the six week period to see if I have improved or not. For my two methods of training I followed the same amount of reps as my previous week so I could be fully fit for the fitness tests. Fitness Test Results Test results before at the beginning of the 6-week period: 30 metre Sprint (fastest time) ? 4.69s Illinois Agility Test (fastest time) ? 17.09s Test results at the end of the 6 week period: 30 metre Sprint (fastest time) ? 4.41s Illinois Agility Test (fastest time) -16.68 Conclusion of results From looking at the results from at the beginning and the end of the 6 week period, there has been a significant improvement in the results. This shows that the training methods used were correct and that they were used efficiently throughout the 6 week period. 30 m What pace the colors of the arrows represent: 30% 100% 50% 75% 15m 40m 30m ...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. PERSONAL EXERCISE PROGRAMME - Cricket

    An example of the cool-down session in my activity could be:- Controversial Contra-indicated Exercise (Exercises to avoid)! These are exercises that go against that we know to be good practice and they are therefore at the very least controversial- that is to say that doubts have been raised about their safety.

  2. Netball study - P.E coursework

    realized that using moving into the space at the sides is a big advantage. Her passing was good and accurate, she did drop the ball a couple of times though and a couple of the passes were a bit low.

  1. MY personal exercise programme

    Unfortunately my diet at present is neither healthy nor balanced everyday I have similar meals consisting of cereal, snacks like * Crisps * Chocolate * Biscuits Occasionally I also have a cooked meal in the evening. During my PEP I will try and cut these snacks out!!

  2. Personal Exercise Programme

    Looking at my results I have decided to focus on speed as my main component as I am not happy with the results; in a race it doesn't matter if I have all the other components, but if I don't have speed in 100 metre sprint then there is no

  1. P.E coursework Personal exercise programme (PEP)

    This form of warming up should not be done unsupervised by someone who is trained, as it runs a high risk of injury if done incorrectly. Dynamic stretching should only be used when a person has established high flexibility, as it is used for muscle conditioning more than flexibility.

  2. Outline of personal profile

    with the speed set by the tape at which point they should voluntarily withdraw. � If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn � Record

  1. Personal exercise plan

    My shoulders will be touching the mat, with my arm across to my sides. Then I will be raising my head, and then return to my relax position. My partner will be holding my ankles, so that my feet stays the floor My aim is to repeat this move as many times as I can within the time given.

  2. My six week personal training programme for football.

    The exercises are specifically suited to what is needed to play football. The training program is specified for an outfield player, as there are no goalkeeping skills involved in this circuit. My training programme is aimed to improve only muscular endurance and cardiovascular endurance a six-week period.

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