• 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

Harriet French 19th May 2003 Year 10 GCSE Coursework Task 1) Purpose/aim of the programme in relation to prior fitness, performance levels and any injuries/ health problems. I think I have a good fitness level and do several activities to maintain my level of fitness. I play two hours of sport a week at school. And this sport varies depending on the type of activity we are doing at school. Lately we have been going hockey and rounders. I play sports because they keep my heart and lungs fit and active and the continual playing of sports increases my endurance. I also play squash once a week with my Dad at the local sports centre which increases my flexibility, reactions and aerobic fitness, Health is also about social well-being and I feel happy with the social circle I am within, and also have a close group of friends and I am always included. I feel happy and content most of the time and have a happy and enjoyable time at school. I attend school all the time and rarely have a day off. I have had no major illnesses or injuries. As extra activities to keep healthy I walk my dogs around the local park for about 30-45 minutes, I walk to and from school with my friends each day and I work from 12:00-5:00 on Saturdays and some nights in the week after school until 5:00. These activities are not exceedingly challenging but help to keep my general fitness good. ...read more.

Middle

one and a half times rounds, two times round, etc. Then, for each of my 40 second stations, I will record haw many times I can complete the activity in 40 seconds, i.e. how many sit-ups I can do, and how many shuttle runs I can do. I will also have a 40 second resting period between each station so my muscles do not become over worked, reducing the level of my performance. Each week I will record my score and hopefully I will witness an improvement in my performance. Also, by varying the activities I do, i.e. skipping, sit-ups and bench ups I can work on each of my different muscles groups whilst doing the same circuit. As we are approaching the summer period I will be able to conduct my circuit training on the school field and also the tennis courts. Activity Week 1 Week 2 Week 3 Week 4 Week 5 5 Minute Run (Warm Up) Bench Ups Step Ups Sit Ups Skipping Star Jumps Shuttle Runs Warm Down/ Recovery Rate The following is a results table, just like the one I will use to record my results, which shows the number of stations I will do, and the activity at the station. It also shows the five weeks I will be doing my circuit training for. I am doing a 5 minute run so I can improve upon my endurance, which is needed in a Hockey situation as you need to dribble with speed for some time to avoid opponents. ...read more.

Conclusion

This will decrease the amount of muscle fatigue I experience and prevent the appearance of lactic acid, making my muscles sore and tired after my physical activity. Reversibility is when, through either illness, injury, or lack of dedication, you stop training and your level of fitness drops. To avoid reversibility occurring within my training programme I am going to make sure I have my games kit with me for each lesson and I will carry on with my programme regardless of the weather. By frequently doing my programme I will avoid reversibility as each week I will be doing the physical exercise and it will be continually having an effect on me, whereas if I left it one month between each circuit I wouldn't really be benefiting from doing the programme. As I am spending at least 30 minutes on the entire circuit I feel this is a substantial phase of time for each muscle group to begin working, and also to improve within. To work out what the maximum heart rate for my age range should be, I have to minus my age from 220. I am 15 so 220-15=205. This is my maximum heart rate. There are different thresholds for different training zones. For the anaerobic training zone, I need to work out 80% of the maximum heart rate. So 80% of 115 is 92. This is my anaerobic threshold. For the aerobic training zone, I need to find 60% of my anaerobic threshold. So 60% of 92 is 55 (2 s.f.) This is my aerobic threshold. I can use these thresholds to see whether my own heart is on target with the figures it should be, when doing my circuit training. ...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

    WORK WORK Crackers Curry rice Sunday 31St August WORK WORK Cereal Nutri-grain bar Roast dinner 10 minute warm up and cool down before and after each session Evaluation Week 6 = I am still finding it difficult with my parents away because there's only me to push my self and make my own meals.

  2. Personal Exercise Programme

    length for each station and a 20 second break between each one. * Squat thrusts, these are good for strengthening the quads and the hamstrings and also give power to the leg muscles, which will help to improve speed, which will increase the overall time of my race.

  1. PEP and performance analysis for rounders

    with rests in between. (Weight training.) Friday Play a 1 hour game of Rounders to Improve my skills as an all round Rounders player. Saturday Work on my stamina by going on the rowing machine for 40 mins and then going onto he walking machine for 20 mins on the highest level.

  2. PEP for Tennis

    Changing the activities also kept me motivated. It helps to have less tedium because if you were doing the same activity everyday you will get bored and give up. Whereas if you change the activities you do it will keep you interested in the task.

  1. P.E coursework - Badminton

    I did not complete the circuit training as I did not want to injure myself any more than I already was. Monday The hour of football at my school was spent messing around; however it did involve a lot of running.

  2. analysing performance for physical eductation

    For these back foot shot you have to watch the ball carefully and spot the length early because by doing this you will get into position quicker which will enable you to have more time and this could result in a clinical finish to the shot.

  1. The activity that will be covered during this programme is rounders. The aim ...

    This could be done by checking the bats for splits in them, using the correct rounders ball and making sure the posts are securely in position and that they cannot fall or cause an injury to a player. The clothing should not be baggy or get in the way while

  2. Badminton is the sport I have chosen to train for and use my personal ...

    metabolic rate, an increase in cardio-vascular fitness and a decrease in body fat percentage. I have chosen fartlek training as it would replicate the changing pace within a badminton game. Also with an increase in CV fitness and muscular endurance I will be able to carry on playing to the best of my ability further into the game.

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