• 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. MY personal exercise programme

    Evaluation Week 4 = m feeling much healthier I have cut out all my snacks and I am sticking to my criteria of eating only 3 meals a day. I have currently lost 5lbs this I~ also due to the exercise I have been doing.

  2. My six week personal training programme for football.

    Push ups - 166 in five minutes. Pull ups - 9 in one minute Week 1 Session 1-Monday Warm up. Interval training and ball skills. Warm down. Felling very confidant about the programme. Session 2- Wednesday Rest - Practice skills in a mini game in the sports hall.

  1. Personal Exercise Programme

    When sprinters run they run erect on the balls of their feet not on their heels. So it is important that the gastrocnemius should be fully warmed up, as like the quadriceps these muscles will be used for the shuttle run especially.

  2. Circuit Training Personal Programme

    Left me very out of breath and tired. Keep my pulse lower. Put time down to help. 8 Was a easier than last week - ready for next weeks change Challenge myself by putting more sets in. 9 The lower rest time made it very hard - during the final couple of sets it was very hard to maintain accurate technique.

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

    I feel that if I do cut my warm up short then I will certainly be ready to move up the intensity from previously. My stretching now also feels more adequate than before. To start my third session I will go through the seated leg press at 85.5 kg.

  2. Netball study - P.E coursework

    Kim needs to work with the team to improve on her timing and awareness of people's position. Lianne 7 7 8 8 7.5 Lianne used the whole court, which I was looking for, moving far out and to the side of Kim, she was the only one that did this from the start.

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

    This will be done on a day not close to a match day and will be timed. Sit up bleep test. This is an exercise on a tape which tests the athletes muscular strength particularly abdominal muscles. It gives a level out so if completed to the best of the

  2. Personal exercise program

    I only changed the repetition due to the fact that I did not feel I carried out a fully effective training session as for reasons mentioned above. I also found that I did not get a cramp whilst using the cross trainer as I did in the previous session.

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