• 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...


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.


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.


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. P.E coursework - Badminton

    I recovered within a couple of minutes and felt fine; however my arms were aching. Thursday Accuracy training This day, I spent my time working on my overhead clearances. This would allow me to put my opponent to the back of the court in matches.

  2. 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.

  1. MY personal exercise programme

    Only half way through my PFP and Positive results are showing and I am very pleased I continued working at the same level as last week on the cardiovascular machine Self assessment 9/10 DATE ACTIVITY TIME/DURATION DIET Monday 18th August Sprint- Jog Run 30mins 15mins 15mins Cereal Fruit Pasta meal

  2. My aim is that when I complete my personal exercise programme, I will have ...

    00:05:54 80 160 4 05/04/06 Circuit Training 4 00:05:44 82 164 3 12/04/06 Circuit Training 5 00:05:29 78 146 3 21/04/06 Continuous Training 00:20:00 70 144 4 I completed the fitness tests before actually starting my exercise programme so that I could see how I fit I really was and

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

    The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on my current fitness level.

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

    The game of badminton can be very fast and therefore changing direction at speed can be essential. The test took me 43seconds; this is also just above average. Balance = this test involves a static balance which is timed. This is to see how long I can balance on one leg with my eyes closed.

  1. Personal Exercise Programme

    Sprinters also often get tight hamstrings, which can affect their performance, Power is a combination of speed and strength. Without power I couldn't exert maximal effort at the start of the race. Reaction time is essential for the start of the race; without a fast reaction time you cannot get

  2. I have chosen Volleyball as my sporting activity for the personal exercise program. ...

    be adhered to if you're going to benefit from any form of fitness training program.' So what does FITT mean? F - Frequency - this is how often the program or exercise will be carried out. I will carry out my program 3 times per week.

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