• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month
  1. 1
  2. 2
  3. 3
  4. 4
  5. 5
  6. 6
  7. 7
  8. 8
  9. 9
  10. 10
  11. 11
  12. 12
  13. 13
  14. 14
  15. 15
  16. 16
  17. 17
  18. 18
  19. 19
  20. 20
  21. 21
  22. 22
  23. 23
  24. 24
  25. 25
  26. 26
  27. 27
  28. 28
  29. 29
  30. 30
  31. 31
  32. 32
  33. 33
  34. 34
  35. 35
  36. 36
  37. 37


Extracts from this document...


GCSE PHYSICAL EDUCATION PERSONAL EXERCISE PROGRAMME Name: Robert Evans Form: 11K1 Sport: Cricket Personal Exercise Programme PEP Physical Activity Readiness Questionnaire Health History 1. Have you or a member of your close family had any heart problems? No 2. Do you or have you had high blood pressure? No 3. Do you have increased or high cholesterol? No Medical Conditions 1. Do you have or have you had any chronic illnesses? No 2. Have you had recent surgery (within the last 12 months)? No Respiratory Problems 1. Have you a history of breathing problems, e.g. asthma? No 2. Do you smoke? No Other Concerns 1. Do you have difficulties with regular exercise? No 2. Do you have a muscle or joint disorder? No 3. Do you suffer from diabetes? No Exercise History Tick the box which best describes how active you are. 1 I have never been active in sports or exercise. 2 I used to play sports and take exercise but not now. 3 I am quite active as I play but do not train. 4 I play and train regularly. I take aerobic exercise regularly I lift weights regularly. Name: Robert Evans Signature: ............................................. FITNESS REQUIREMENTS for a cricket Fitness is the ability to meet the demands of the environment. Health Related Aspects 1. Cardio Vascular Fitness (Aerobic) i.e. stamina Aerobic fitness is the ability to sustain exercise for a prolonged period of time. It relies on the body's ability to continually take in air, transfer oxygen from the lungs into the bloodstream and from there to the muscle cells to enable the appropriate chemical exchanges to be made to produce energy. In Cricket, aerobic fitness helps you to keep up a high work rate throughout a match and to recover quickly from intense bouts of work. Training involves long periods of steady exercise that can include jogging, swimming and cycling. ...read more.


Personal Exercise Programme My plan for my PEP based on my aims and reasons for taking part in it. Aim or Reason for PEP Exercise Activity to Improve this Aim Justification for my Choice of Activity I want to improve my Cardiovascular system. Swimming - Continuous Training Method and some Interval Training. Swimming is an aerobic activity/I can swim well/ I live near to a swimming pool. I want to improve my Reactions. Ruler Drop - I will keep repeating the ruler drop test to try and improve my reaction speed. I own a ruler/It is a simple but effective activity/It will help my game immensely. I want to improve the strength of my biceps. Free Weights - I will start off doing light weights with lots of repetitions in each set to build up my muscle strength, moving to heavier weights with less repetitions in each set to build up my muscle tone. I own free weights/I need to improve my strength so I will be able to hit the ball further and score more runs. I want to improve my speed. 50-Meter Sprint - I will keep repeating the sprint until I have improved my time. It's easy because all I have to do is measure out the 50 meters I have to run and then run it/Its free I want to improve my co-ordination. Ball against a wall - I will do this test and see how many bounces I can do in a minute. It's easy because all I need is 2 balls and a wall/It's free Name Robert Evans. Signature ..................................................................... Personal Exercise Programme Plan for an exercise session is ----------------------------------------------- e.g. circuit training, resistance training, exercise to music, continuous training. Aims of the session: Facilities/ Equipment necessary: Time allocation for each section of the training session. Warm Up Main Activity Cool Down Description of the main activity e.g. ...read more.


Low impact exercises are recommended and a suitable one might be skipping on alternate legs. Sit ups These have been around for a long time and are one of the prime exercises that fit into the contra-indicated/controversial category. It is now generally accepted that sit ups with straight legs and/or hands clasped behind the neck are bad exercises. There are a number of alternatives but they all require bent legs with hands either on the chest, to the side, placed on the legs or with fingers at the temples or the ears. We do not also need to go through the full range of sit up movements. Vulnerable areas Although there are a number of contra-indicated exercises, the ones of main concern are those that involve the neck and back and that is why the sit up is one of them. It also fits the form of ballistic exercise. We can see from our work on the spinal column and the vertebrae just how vulnerable this area is. Likewise from our study of the knee joint (the most complicated and vulnerable joint in the body) we should now understand why exercises such as star jumps can cause injury to the knee. Overuse exercises are also common in sport and can be avoided. What implications do contra-indicated exercises have for your sport? USING EITHER CIRCUIT OR WEIGHT TRAINING PLAN A SESSION AND SHOW A CLEAR UNDERSTANDING AND APPLICATION OF PRINCIPLES OF TRAINING, REPETITIONS AND SETS. Or DEVISE AND USE A RUNNING COURSE, SWIMMING SCHEDULE OR OTHER MEANS TO DEVELOP THE CARDIOVASCULAR FITNESS, USING A VARIETY OF RECOGNISED TRAINING METHODS AND UNDERSTAND THEIR USE. EXPLAIN WHY YOU HAVE PERFORMED THE EXERCISES IN THE ORDER THAT YOU HAVE AND HOW YOU PROGRESSED THE EXERCISE INTENSITY DEPENDING ON YOUR FITNESS LEVEL. WHICH MUSCLE GROUPS HAVE YOU USED FOR YOUR DIFFERENT ACTIVITIES. HOW HAVE YOU TESTED, MONITORED, RECORDED AND EVALUATED YOUR FITNESS PROGRAMME. HOW DO YOU PLAN TO PROGRESS YOUR TRAINING AND FITNESS LEVELS USING THE APPROPRIATE PRINCIPLES OF TRAINING. ?? ?? ?? ?? Robert Evans, 11K1 1 22 PersonalExercise PE2001 ...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. Analysis of Performance- Cricket

    I also like him because Bangladesh are often underdogs and I was delighted to see them beat Australia in 2005 courtsey of an amazing Ashraful hundred.

  2. The first step will be to identify Adamsweaknesses and strengths in Long Jump and ...

    Week 5 Decision Making: Due to the outstanding progress Adam has made I have decide to test him on some full approach jumps. I have done this because the progress and technique he has learnt from the last session is still fresh in Adams mind so I want to keep

  1. This is my client's 6-week training programme, his main sport is volleyball and he ...

    and 5 minutes cycling at a steady pace 12 minutes run on the Treadmill, in level 2 and try and finish in level 13 if possible and 5 minutes cycling at a steady pace 10 minutes running which will be done in the treadmill with "fitness test" option.

  2. pe pep on swimming

    This test is run of timers and after each bleep goes this allocates you should have reached the distance. The test goes up in levels and as they become higher the bleeps are faster meaning u have to put more effort into the test.

  1. MY personal exercise programme

    DATE ACTIVITY TIME/DURION DIET Monday 21St July Sprint-treadmill L4.5 pull-ups/sit-ups 30mins 15mins Cereal Fruit Pasta meal Tuesday 22nd July DAY OFF DAY OFF Toast Sandwiches Fish meal Wednesday 23rd July Rowing L4.5 Stepper L4.5 Bikes L4.5 20mins 20mins 20mins Fruit Crackers Cooked meal Thursday 24th July WORK WORK Cereal Fruit

  2. Chosen Activity for P.E.P - Basketball, I currently partake in this sport for the ...

    jumps #3 Scrunch sit-ups #4 Leg Changes #5 Triceps dips off the bench #6 Squat jumps #7 Sit-ups #8 Full pull-ups off the beam #9 Step-ups #10 Shuttle runs Evaluation of session changing two upper body exercises was probably too much.

  1. (PEP) Training for Cricket

    He can work on it by going into the nets and ball short balls, bouncer, in swingers, out swingers, slow deliveries or Yorkers. Overload To improve the fitness of a part of the body, you need to overload it. That means you need to make it work harder than usual.

  2. Free essay

    GCSE P.E - PEP

    I specified on my upper body strength, I have 2 stations in my circuit on upper body strength. Systematic Programming: planning a programme for an individual as a result of the effect of previous training. Individual Needs: These are when a certain performer has certain requirements for training.

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