• 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. 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. P.E coursework - Badminton

    I recovered to my normal rate after 3 minutes. I have recorded these so that I can compare if my endurance has improved over a period of time Friday Accuracy training I spent ten minutes on the accuracy of my serving. I felt that I was doing very well as I got many serves in the targeted areas.

  1. MY personal exercise programme

    toast Sandwich Fish meal Wednesday 27th August Rower L6.5 Stepper L6.5 Bikes L6.5 20mins 20mins 20mins Fruit Baguette & apple Chicken & rice Thursday 28th August WORK WORK Porridge Tuna salad Jacket potato Friday 29th August Pull ups/sit ups Jog 10mins 15mins Bacon Sandwich sandwiches Curry rice Saturday 30th August

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

    30 successful smashes 5 minute break to take in fluids. 20 forehand drops from the back of the court 20 backhand drops from the back of the court 10 minute game against my coach or partner I will then complete my cool down as described in my introduction and for the reasons stated in the introduction.

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

    - Athletes must run slowly from one line to the next - The pace must be judged as to put on foot on or beyond the line as the beep sounds - If the athlete arrives at the 20m mark before the next beep, they must wait to hear it

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

    my personal exercise programme in a generalised form are to improve the specific fitness areas needed to perform my chosen sport to a high standard. In order to compete at this level it is important to focus on the regions that will result in a greater ability to perform skills and execute techniques with repeatable success.

  1. PEP for Tennis

    Also it will improve my tennis game. Also my family motivated me by getting involved making sure I did the tasks etc. 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.

  2. Personal Exercise Programme

    Week 3 In the third week for my interval training I used the same distances as the previous weeks but increased the amount of reps from 8x to 10x for the 15m, 5x to 6x for the 30m and from 3x to 4x for the 40m.

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