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GCSE PE Coursework PEP- Personal Exercise Program Candidate name: Form: Sport/Activity: Football Position: Centre Back For Teacher use only Teacher: Group: Planning (Max 20) Performing (Max 20) Monitoring (Max 10) Evaluating (Max 20) Planning Purpose/aim of the programme. Personal fitness profile. Explain how fit you think you are, and if you have any injuries or health problems. Outline how much physical activity you get in a typical week. State what targets you expect to achieve by the end of the 5 sessions in terms of aspects of fitness/skills you want to improve. 5 marks Name: Age: 14 Gender: Male Height: 5.11 Weight: Current participation: I do core PE only one day a week. I do a lot of football and I train every Thursday and Saturday. I play a game on Sundays. Injuries: I have no current injuries at this time but I pulled my hamstring last season in training. General health: My physical well-being is fine and so is my mental well-being. But I need to work on my social well-being because I play on the Xbox all the time. How fit do you think you are: I think I am quite fit and I used to play football nearly every night but I brought a Xbox 360 and I play on that all of the time so I'm in the house for most of the time but I need to try to do as much as I can. These are the most important components of fitness for my sport and position... Component Why is it important to your sport/position? Cardiovascular endurance. It's important for footballers but particularly my position because midfielder's need to run for long period of time.
Reversibility is not a good thing because if you work for a long period of time and stop for a few weeks it will be very hard to try to get back to the fitness you were at before you stopped. In my training programme I think there is a case of reversibility because we had 1 week off for half term and all the result before the half term were much better then the ones after. Appropriate application. Explain how your training will progress each time and how you will be working harder. 5 mar Interval Training Record Sheet Name: Date How Many ?/ Description Notes Heart Rate Eg. 22/11/02 1 SET x 7 SHUTTLES 20 SECS RETURN 1 SET x 8 SHUTTLES 15 SECS RETURN 2 minutes rest in between. 20 sec a long time? N/A N/A N/A N/A N/A 8-10-08 2 Sets x 5 Reps - 20 second rest between each rep. 2 Sets x 5 Reps - 14 second rest between each rep. 4 sets First set: 2 minutes rest in between each sets. Second set: 2 minutes rest in between each sets. Before: 76 After: 152 11-10-08 2 sets x 5 reps - 17 second rest between each reps. 2 sets x 5 reps - 15 second rest between each reps. 4 sets First set: 2 minutes rest in between each sets. Second set: 1.30 minutes rest in between each sets. Before: 80 After: 158 22-10-08 3 sets x 5 reps - 15 second rest between each reps. 1 sets x 6 reps - 12 second rest between each reps. 4 sets First set: 2 minutes rest in between each sets.
But the only one which I am surprised with is the 30 metre sprint. Which I got faster in my pre result then I did in the final post results. So a case of reversibility has happened. /2 Final evaluation Make comments to explain the statements/questions in the first column (max 6 marks) Did the scores change on any of your fitness test results? Describe the changes. The multi stage fitness test was one of the biggest differences I got from my results. On the pre results 10.7 and in the post result I got 11.9 which dose not shows reversibility. /2 Was the programme easy to manage (set up, do, record progress etc)? Yes I think my programme was easy to manager and record because we had results sheets to record all our results and all the equipment was set up for me and ready to use by Mr Sherratt. The training was easy to do, but there was only one thing I found hard and that was the multi stage fitness because I push myself to do overload. /2 Explain what progress or improvements you have made as a result of completing the programme. I think my biggest improvement was the stork stand test which I got 10 second on my pre result. On my post results I got 29.30 Seconds and I think that is a big improvement in my results. /2 If you were going to continue with the programme what changes would you make? If I were going to continue with the programme I would try to produce overload by adding more reps to my weights in weight training. Also to set my self a time and try do another lap on the continuous training to also to try to produce overload. /2 1
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