• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Personal Exercise Programme - Hockey

Extracts from this document...

Introduction

Personal Exercise Programme Name: Sarah Thomas Sport: Hockey Week 1 Mon. Gentle warm up, Circuit training: 9 Stations 1) Sprints 2) Sit ups 3) Star jumps 4) Press ups 5) Tricep dips 6) Pull ups 7) Alternate Crunches 8) Ski Sit 9) Step-ups Do for 30 seconds at each station. Tues. Gentle warm up, Fartlek training: 30 mins; 1) Jog 5mins 2) Fast walk 3mins 3) Jog 4mins 4) Sprint 30secs 5) Run briskly 6mins 6) Jog 2mins 7) Run 3mins 8) Sprint 30secs 9) Jog 5mins 10) Fast walk 1min This will mimic the changes of speed throughout the game. Wed. Gentle warm up, Continuous training: Jog for 30mins at the same pace, DO NOT REST! This will help your muscular endurance. Thurs. REST - it is important to do this so that you do not over train Fri. Gentle warm up, Interval training: 50-metre sprint followed by 30 seconds easy jogging enabling your self to recover. 5 reps = 1 set. With 2mins rest in between do 3 sets. Sat Gentle warm up, Weight training: Work on legs, use lightweights lots of reps; this will build on muscular endurance. Sun REST Week 2 Mon. Dynamic Stretch, Circuit training: Same stations as last week. ...read more.

Middle

Thurs. Cardiovascular warm-up followed by a dynamic stretch. Continuous training: 1hr swimming, do more laps than last week. DO NOT REST Fri. Cardiovascular warm-up followed by a dynamic stretch. Interval training: 80metre sprint followed by 30 seconds easy jogging. 5 reps. Sat Cardiovascular warm-up followed by a dynamic stretch. Weight training: Work on arms; use heavy weights, small amount of reps to build on muscular strength. Sun REST Week 5 Mon. Cardiovascular warm-up followed by a dynamic stretch. Continuous training: 60 mins jogging, increase pace, change terrain to woodland area. DO NOT REST Tues. Cardiovascular warm-up followed by a dynamic stretch. Fartlek training: 30 mins Use hilly land. Wed. Cardiovascular warm-up followed by a dynamic stretch. Circuit training: 70 seconds on each station, same as last week but wear leg weights when doing the step-ups. Thurs. Cardiovascular warm-up followed by a dynamic stretch. Continuous training: 1hr 30 mins swimming increase pace. DO NOT REST Fri. Cardiovascular warm-up followed by a dynamic stretch. Interval training: 90 metre sprint, followed by 30 seconds easy jogging 5 reps. Sat Cardiovascular warm-up followed by a dynamic stretch. Weight training: Work on legs, 30 mins work on muscular endurance, and 30mins work on muscular strength; increase weight from last week. ...read more.

Conclusion

During week one the intensity of the exercise is not very high this gives me chance to get used to the demands that I am putting on it and then every week I gradually increase the intensity of the exercise. My PEP improves cardiovascular fitness because: Most of the work done in my PEP is cardiovascular work. From week three onwards every day, apart from the rest day, a full cardiovascular warm up takes place. As the weeks go on the cardiovascular work, for example running gets more and more intense, making me work harder. My PEP improves muscular endurance because: I use weights to work on my muscular endurance of both my arms and legs, using lightweights and many repetitions. I also used weights in my circuit training, which will help my muscular endurance. My PEP improves muscular strength because: Again using weight training I worked on my arm and leg muscles using heavy weights with fewer repetitions, I also used ski sits in my circuit training, which is an isometric contraction. My PEP improves flexibility because: My PEP helps my improve my flexibility in my circuit training and also in my everyday warm up because I stretch all of my muscles which increases the length of the helping me move easier and can also help me stretch further for the ball. ...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 Safety Aspects and Risk Assessment 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 Safety Aspects and Risk Assessment essays

  1. Components of fitness required for throwing a javelin.

    Take a wider stance and throw upwards. Coaching Tips: * Begin the throw by rotating your hips and chest toward the direction of the throw. * Pull the javelin forward, with your elbow leading the hand, and release the javelin above and in front of your head.

  2. 6 week personal exercise programme

    Finally it gives us time to prepare mentally (to get us into the right state of mind). Why do we cool down? We cool down so we can repay our oxygen debt, which restores our body to a pre-exercise level, prevent soreness and stiffness, makes our heart rate to return

  1. P.E. session plan for fartlek training

    instead of 3 mins I should have made it for 2 mins 30 secs each station. By doing this I think that it would have been slightly more comfortable. This is important when exercising as a person can only progress so much.

  2. Justification of Fitness Components for Rounders.

    It decreases the viscosity within the muscle, which increases the elasticity and extensibility of the muscle fibres which makes them more malleable. This increased flexibility means the speed and force of muscle contraction is greater. Warming up also increases the production of Synovial fluid in the joints.

  1. Most injuries in hockey are mainly down to being struck by a hockey stick ...

    As each child gets older and closer to puberty, they then should be playing sport to suit their maturity and ability. From the age fifteen onwards is when children could begin anaerobic training and strength training as this is more often or not when the muscles and skeleton allow an increased load.

  2. It was a bright sunny day in July.

    It was dark and cloudy as though the atmosphere had been lit on fire. I pushed with my hands and legs to get up but it felt as though my left leg had been tied down. As I struggled to get on two feet two men came and carried me to the bench.

  1. There are 3 parts to a training session - the warm-up, the main activity ...

    Both will help considerably with my sport which I am hoping to get fitter for - Boxing. Week One * Ran 800 metres on school field - pulse was 30 beats per 15 seconds - 120 b/pm - heart rate was just below the minimum in my target zone.

  2. A Six Weeks Personal Exercise Programme

    The Principle of Progression The principle of progression implies that there is an optimal level of overload that should be achieved, and an optimal timeframe for this overload to occur. Overload should not be increased too slowly or improvement is unlikely.

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