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Physical Education Fitness Log

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Transfer-Encoding: chunked ´╗┐PE Controlled Assessment Fitness Log Candidate Name: School Centre: Centre Number: Candidate Number: Introduction I have decided to undergo a fitness log for innumerable reasons, other than my lack of personal fitness. My personal fitness is disappointing, as I struggle to complete the school cross country run ? just under two miles ? along with feeling extreme fatigue whilst playing rugby. Another reason for wanting to do the fitness log, is that in Year 10, I did the fitness log, and I disappointingly failed to maintain the 12 week duration that the log was planned for. The log was disastrous, and most of the numerical figures were fabricated, meaning I had cheated myself, rather than the teacher. This year, as a part of my New Year?s resolution ? though I started in November - I have decided to assign strict regulations to motivate myself, including agreeing with my parents (see SMARTER goals) and setting a strict diet, outside and inside of school, to maximise my progression. This circuit-training programme has been designed for a 12-week time scale. The programme consists of testing different fitness components prior to doing the fitness log, and then setting targets based on the test results to make improvements. This programme is part of my training for my four chosen sports in GCSE: snowboarding, badminton, rugby, and the fitness log. It will also benefit me as a part of my out of school running, which is a recreational exercise which also works in hand with maximising my cardiovascular endurance, and maintaining motivation for a healthy lifestyle. After the fitness programme, I will then retest my fitness components to see if there have been any improvements. In order to improve these areas of my health and skill related fitness, I will have to perform activities which are beneficial to the areas necessary. For running and rugby, it is essential to improve my cardiovascular fitness, which allow me to maintain long periods of physical exertion, and maintain my stamina. ...read more.


Furthermore, I can compete against other gym attendees, by doing as many press-ups for example in thirty seconds, or do a pyramid set, by doing declining sets from 10 to 1. Cool down The body needs to be given the opportunity to readjust to a normal resting state at the end of exercise [homeostasis]. A gradual reduction in intensity of activity after cessation of exercise allows the body systems to recover as efficiently as possible. As well as helping the body return to its normal resting state, it also helps to slow down the decrease of metabolism and decrease the cardio-vascular and respiratory rates. A cool down can also: * Aid faster dissipation of waste products, including removal of lactic acid, which inhibits muscle action, it lessens the potential for delayed onset of muscle soreness. * Assists in preventing muscle soreness caused by spasms/involuntary contraction with the inclusion of active stretching activities. * Reduces the chance of dizziness or fainting by encouraging venous return thus preventing venous pooling at the extremities. * Encourages the lowering of blood levels of adrenaline; such adrenaline levels can place strain on the heart if allowed to remain high. My cool down will consist of: * 2 Minutes on the treadmill in the gym, set at level 9 and each 15-second reducing by one level. I will then finish by doing light mobility exercises, such as alternating ankle touches, trunk rotation, and arm swings. Workout These are the main workouts I feel would benefit me, prior to starting the fitness log. I have broken them up into three main groups: chest & biceps, back & triceps, and shoulders & abdominal. These are the main groups I want to work on throughout the fitness log. However, during the fitness log, I may choose to change some of these workouts, for example, if I feel a certain workout is uncomfortable, not effective, or if I see someone else performing a better workout, these are reasons I may change the routine. ...read more.


The programme has given me a good foundation as to where to start when re-doing the fitness log, but for a long period. Another positive outcome is that I didn?t find the training log tedious, and actually found it to be a fun experience with the goals in place. I have been unable to re-test to record my progress, and so am unsure whether the fitness programme has been effective. Regardless, I have decided to continue the fitness log, not as a part of the GCSE lesson plans, but in my own time, to avoid reversibility. One of my goals was to improve my muscular endurance in the lower body. I have decided to alter one of the exercises to include the treadmill as I feel this would be of benefit to my cardiovascular endurance, and to get rid of the bicycle, as I feel this makes me lazy, and not overload as much as I should. I feel this is a necessary alteration, and I hope to see some improvements over the following weeks. Health & Safety In this fitness training programme there are certain areas that need to be managed carefully in order not to become a health and safety hazard. Health and safety factors that should be considered and taken into account are as follows: * It is important that the difficulty of the fitness log is pitched at the correct level for the performer. If the level of performance is targeted above my capabilities then I could result in injury from trying to work at a level, which is beyond my ability. Weights that are too heavy can lead to direct injury to the specific muscle group. * A personal health and safety note to myself, was that I was using the lateral pull-down wrong. I was taught the correct method of using the machine so I could refine the technique. Bad technique can lead to muscle damage, and furthermore, no improvements to the muscles. * Plenty of liquid should also be consumed before, during, and after exercise to prevent dehydration. ...read more.

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