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

Personal exorcise programme for a footballer.

Extracts from this document...


Introduction My first sport is football and the position I play is forward. My strength in the game is my pace. A weakness that I find is that I am not the strongest person when playing against bigger stronger defenders. Increasing my upper body strength will hopefully allow me to compete more with the defenders that I play against. For my personal exercise programme my plan is to increase my upper body strength. I will work at the gym once a week over a period of 8 weeks. During these gym sessions I will test my one rep max for my pectorals, abdominals and biceps. Once I have found my one rep max I will do four reps and four sets at 80% of my one rep max with a three-minute rest period. To do this I will use the component of fitness "strength". Maximum strength can be defined as "the maximum amount of force that an individual can produce during a given movement of unlimited length"(Frank Galligan, Colin Maskery, Jon Spence, David Howe, Tim Barry, Andy Ruston, Dee Crawford. 2000). When taking part in my game this will come into effect when I go up to challenge for a header. There are a variety of training methods such as continuous, interval, fartleck, plyometrics, altitude and circuit. For my programme I will be using plyometrics and circuit training. Plyometrics will be used because it improves explosive movements. Plyometrics is used in sports that require strength. This is applicable to my sporting position in football, as I have to be strong to compete with the defenders. ...read more.


These are the weights that I will work at: Muscle group One rep max 80% of one rep max Pectorals 25kg 20kg Abdominals 70kg 50kg Biceps 25kg 20kg After three sessions of working at 80% of my one rep max I will repeat my one rep max. If the new results have increased or decreased I will change the 80% of the one rep max accordingly. I will keep doing this until the programme is complete. Recovery will be required for my personal exercise programme so that the targeted muscle groups have time to fully recover and work at their potential again after the four repetitions and four sets and also after the one repetition max tests. To fully recover I will rest after each set for three minutes. The three-minute recovery will fully replenish my ATP stores and my ATP-PC stores. Also important to my recovery is to have repaid my oxygen debt. EPOC (excess post exercise oxygen consumption) is the key to this. EPOC can be split into two, the fast component and the slow component. The fast component is complete after three minutes. This means that the ATP and ATP-PC systems can be resinthesised. The slow component takes place between one hour and three days after exercise. In the first hour the slow component will get rid of the lactic acid that has been built up and after this it mends broken bonds between muscle fibres Session 1: One rep max test. Intensity 7/10 Session 2: Four repetitions and four sets at 80% of one rep max. ...read more.


Before I started my programme I thought that a side effect I could find at the end of the programme could be a loss of speed. Now that I have completed the programme I don't think it has inhibited my speed. This could be due to the football training I do with my club. I am pleased with the overall results of my programme. I feel that I am better prepared for the challenge of bigger players when I go on to the football pitch. I considered continuing with the programme but as yet I haven't done so. The one thing that I was disappointed with was not increasing my one rep max for my pectorals. A reason why my one rep max for my pectorals didn't increase could be that the programme was not long enough in duration. Maybe if I did the programme for an extra two or three weeks then the one rep max for the pectorals may have increased. If I were to continue with my programme I would change the way I tried to increase my pectorals in an attempt to actually make them stronger. I would continue to do everything else the same though as improvements were occurring which shows that the programme was working. In addition to this I would consider working on some other muscle groups also, maybe go onto my leg muscle groups. Another consideration would be to make the programme longer or even just carry on with it so the chance of the programme working would increase. ...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 Anatomy and Physiology 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 Anatomy and Physiology essays

  1. Free essay

    The physical fitness and skill related fitness requirements in three different sports

    By being flexible you are less likely to cause injury. Speed is the ability to perform a movement or cover a distance in a short period of time. Speed is an essential element of successful footballer they will be able to accelerate, change direction quickly and deceive the opposition.

  2. Conduct the Queens Step test (provided) for all 4 students. Record the resting heart ...

    The main focus here is core and arm strength but the cardiorespiratory system is still working, keeping the heart rate in the required zone. 5. Bench steps: bench steps take place on a bench 40 cm in height. This station allows the aerobic system to work, after a short rest period.

  1. Personal Exercise Programme

    -30mins Bicycle machine -30mins Running machine - 30mins Rowing machine - 30 mins 27 Tuck jumps 11 Pull ups 15 shuttles Week 12 - 80% Rowing machine -30mins Bicycle machine -30mins Running machine - 30mins Rowing machine - 30 mins 16 shuttles 22 Toe raises 27 Tuck jumps My action

  2. How muscles and joints are used by different sportspeople.

    To mature in a healthy way, bones need protein, calcium, and other minerals. Bones begin to form and grow in the embryo. At birth we have about 300 bones. Some of These joins join together and as a adult we Have about 206 bones.

  1. Negative effects of exercise Exercise is also known for its vast results ...

    Ergogenic aids Athletes competing today will go to many lengths in order to improve their performance, continually pushing back the boundaries of human performance. They are continually looking for new ways of enhancing their performance. Advancements in science and training techniques in recent years have allowed athletes to have a

  2. Investigate how the pulse changes during physical exercise.

    50 press ups in two minutes. * I will always use the same machines, place, and the same person to stop the stop watch. Things which made my results not fair : * Me and my group will do our exercise right after lunch break where we have been playing football and our pulse may not

  1. Fitness requirements for contrasting sports.

    This is needed when starting a race to get a sprinter moving fast from the start line, it is also needed to give them force whilst sprinting. When sprinting the muscle groups you use are your core, gluteus maximums, quadriceps, biceps/triceps, and your hamstrings.

  2. Fatigue - affects on the body

    If there is insufficient oxygen then NADH cannot release the H+ and they build up in the cell. To prevent the rise in acidity pyruvic acid accepts H+ forming lactic acid which then dissociates into lactate and H+. Some of the lactate diffuses into the blood stream and takes some

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