Personal Exercise Programme Name: Sarah Thomas
Sport: Hockey
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
My PEP follows the principle of specificity because:
It works on all the aspects of a game increasing fitness and during the weight training I concentrate on the endurance of the legs and the muscular strength of the legs. I use fartlek training because this mimics the changing of speeds in a game. ...
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Week 3
Week 4
Week 5
Week 6
My PEP follows the principle of specificity because:
It works on all the aspects of a game increasing fitness and during the weight training I concentrate on the endurance of the legs and the muscular strength of the legs. I use fartlek training because this mimics the changing of speeds in a game.
My PEP follows the principle of overload because:
I overloaded the body by increasing the time-spent training. I did this in two ways, one, I decreased the rest period from two days to one day. The other way I increased the time spent on an individual activity for example during week one in continuous training I will jog for 30 mins but by week six I will jog for 70 mins.
Another way I overloaded the body was by increasing the intensity, for example running faster or lifting heavier weights.
My PEP follows the principle of progression because:
I gradually built up the exercise level in order not to strain my body. 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.
