Physical Education: Personal Exercise Plan Evaluation

GCSE Physical Education (Sport & Coaching)

Chenice Moses 11DS

Mrs Taylor

PEP Evaluation

I think that my Personal Exercise Plan has been effective because I implemented the use of various training principles. My initial aim was to improve my speed, agility and cardiovascular fitness as I consider these to be the key components of fitness and these were my weaknesses in my Rounders performance. At the beginning of my 6 week training programme I tested my speed with a timed 30m dash, I tested my agility and I tested my cardiovascular fitness with the Multistage Fitness test.

I did not overexert myself in the first week of my programme as I understood that I would need to use principle of Progression to gradually work my way into training. I continued with my usual running commitments but I also added some simple ball throwing and catching exercises against a wall to my schedule. Theses exercises were specific to my chosen sport because Rounders requires lots of throwing and catching in the fielding team. I knew that these would improve my coordination which is also a vital component of skill related fitness. Over the 6 week period I challenged myself by making these simple exercises more complex. I gradually increased the amount of throws and catches and throws. I also changed the exercise, so I used alternate hands for catching and throwing, this was quite difficult to do but it improved my coordination. I also increased the distance between myself and the wall.

This is a preview of the whole essay

I was consistent with running in this training programme, as probably worked at 80% of my target heart rate in all of my sessions. I did a combination of continuous and intermittent training which was useful for my Muscular Endurance and Muscular Strength. I did continuous training like 2800m runs, which improved my Muscular Endurance and also my cardiovascular endurance because in middle-distance running your heart needs to be able to work efficiently to supply oxygen to all muscle groups. In a continuous session I worked my hard for about 15 minutes so I was training aerobically. Although my somatotype is not naturally suited to distance running, after about 3 weeks with 1 continuous session per week, I saw that my body progressed and I was able to run 2800m quite easily. After this I asked my coach to increase the intensity of the sessions, so I began to run 4000m. This relates to the FITT principle. My intermittent sessions changed each week in relation to the FITT principle. The sessions were mainly based on sprinting so we trained using intervals; these were the short breaks of recovery which we needed to repay the Oxygen Debt in anaerobic training. Interval training helped to improve my speed. Towards the end of this training I found that my body was able decrease recovery time as my heart muscle became more efficient.

Towards the end of the programme I started yoga classes; I found that this had an immediate effect on my muscular strength and flexibility. Flexibility is needed for a good range of body movement in games play. My gluteals, hamstrings and quadriceps probably benefitted the most form the exercise as I was more flexible around my hips as a result of the yoga classes.

During the 6 week training programme I played in both the school Netball and Hockey matches. This type of game play helped to improve my cardiovascular fitness and also improved aspects of my team working skills as I will need to use communicate with other team players skills in my chosen sport.

At the end of the 6 week programme I once again tested my speed, agility and cardiovascular fitness. The results showed that I had made a significant improvement in all of these. I also expected to see a change in my muscle definition and slight muscle hypertrophy of my biceps and triceps but I was disappointed to see that my body shape had not changed. If I were to progress with my programme I would continue to use the FITT principle in relation to my training sessions. I would adapt my sessions over a period of time then would change it again as the body needs to needs to overload in order to improve.

I enjoyed the training programme because I took part in activities which I find interesting. Exercise also helps physically, mentally and socially.