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Plan, perform, monitor and evaluate your own training programme.

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GCSE P.E Coursework Task: To plan, perform, monitor and evaluate your own training programme. The aim is for you to improve your skill and fitness level over a period of 4/6 weeks. Aim: The aim of my circuit is to improve my skills and fitness in RUGBY. The skills and components of fitness that I intend to develop are GENERAL STAMINA, MUSCULAR-ENDURANCE and CO-ORDINATION. I need these in my particular sport, rugby, as I would like to improve my level of fitness including skill related fitness, for the forward (blindside flanker) position that I play in rugby. These components are important for me because throughout a game of rugby a player needs to be concentrating on the games at all times. When a player is worn out they will start to lose concentration on the task in hand and their performance will deteriorate dramatically - this is why it is crucial to be fit if you are planning on doing well and surviving a whole game of rugby. I want to be able to withstand a full 80 minutes of rugby, and feel less tired then I normally do. PLANNING What is circuit training? Circuit training is a method of training. A circuit usually has 8 to 15 stations, where at each station a different exercise is carried out for a certain amount of time. Circuit training can improve muscular endurance, cardiovascular endurance, aerobic fitness, muscular strength, speed and agility. A circuit-training program may also be designed for a certain sport. Circuits for this purpose will include exercises to improve all the muscles and skills associated with the sport. Example: A circuit training program for basketball should include skills like jumping, catching or throwing. I will use circuit training as a method of training to achieve my aims for rugby. However there are two types of circuit training: 1. FITNESS CIRCUITS e.g. Press-ups, sit-ups, shuttle runs, fartlek session 2. ...read more.


train a week Intensity - how hard you work Time - how long you train for Type - training in what type of way And... Specific - choosing the right training for the sport Progression - gradually increasing the workload as you train Overload - making your body work harder Reversibility - understanding that fitness cannot be stored for future use and will disappear if you stop training Tedium - varying the training in order to keep you motivated and not bored This is how I have applied the F.I.T.T and S.P.O.R.T principles to my training programme. Frequency - I will be doing my circuit at least 2 times a week for a period of 6 weeks Intensity - every week my circuit will progress and get slightly harder, thus increasing intensity Time - increasing the duration of exercise will develop overload on my body Type - exercises are specific to rugby And ... Specific - exercises in my circuit are specific to fitness and skill-related fitness used in rugby e.g. passing, kicking, running with ball in possession Progression - every week my circuit progresses in difficulty, time and the frequency of training sessions per week, to overload muscles and the mind. My body takes time to adapt to the increased demands on it. So I should build up my exercise level gradually. But once it reaches a certain level when it can comfortably deal with the level of exercise, it will not improve anymore. This is called plateau. To prevent this from happening, the exercises must be made progressively harder to ensure that the body continues to improve. Overload - progression and doing exercises I'm not used to will help to overload the muscles and increase fitness and strength Reversibility - by repeating my circuit at least 2 times a week I will stop reversibility, which happens after 2-3 weeks Tedium - to combat tedium I will be working with a partner, listening to music and adapting and changing my exercises each week. ...read more.


I found these easy to start off with and were performed correctly. After doing 20 I began to struggle and could feel the stress and lactic acid building up in arm muscles. However I kept on going for the full minute, performing them slightly slower but still accurate, and managed to complete 32 press ups. This gave me an indication of my muscular endurance level in the upper body muscles. COOPER TEST - This was a simple assessment that tested my cardiovascular fitness. It was performed on a flat grass field with a 200 meter track. The objective was to either run, jog or walk as far as possible in 12 minutes on this track. The only equipment need was a stopwatch, which I used to time the 12 minute allowance. In the end I achieved a total distance of 2100 meters, which was roughly 10 laps of the track. I used a combination of running, jogging and walking, but primarily concentrated on jogging continuously, with occasional bursts of acceleration and sometimes slowing down the pace. My fitness level was established by comparing the distance ran to the norms for the test. From this I learnt that my distance was grouped as fair. I was pleased by this achievement because it was my first ever stamina test and although I did ok, I did find it hard, and it may have been unfair as I hadn't fully developed as a man yet. The ratings were bias to a grown man. TENNIS BALL TEST - This was another simple test. It consisted of throwing a tennis ball against a wall with one hand, and catching it with the other which lasted for two minutes. The test was specifically examining my co-ordination. I found the assessment easy and was a useful measure. I achieved 163 bounces in two minutes. I believed the program was pitched at the appropriate level, as I found starting the circuit manageable, and was able to progress my body week by week without any injury or major overload problems. ...read more.

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