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Planning and performing a health promoting exercise program for football

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Planning and performing a health promoting exercise programme My name is Terry Steadman and I am a keen sports player. At present I have no injuries or major health problems. I play competitive matches and tournaments in: cricket, football, rugby, cross-country running and middle-distance running. I represent a club and my district in all of these sports except for rugby, which I only play at school level. I regularly play matches twice a week and train for these sports 2-4 times a week. A typical football training session would include jogging for 20-30 minutes, shuttle runs and a shooting or passing drills. Therefore I mainly work on stamina, speed and football skills in these sessions. When I train for cricket, I mainly do batting and bowling in practice nets as well as fielding drills. This training develops speed (in the fielding drills), cricket skills and co-ordination. As a consequence of this training, stamina, speed and co-ordination are my greatest strengths. My health promoting exercise programme will be circuit training. Circuit training involves around 6-10 exercises or activities being performed at different points called stations. In between the stations there can be intervals for rest or the exercises can be done non-stop. The different exercises can be done for a certain time or a certain amount of repetitions. Circuits should be designed to avoid working the same muscle groups at stations that follow one another and to include exercises that work opposing muscles around a joint. This training method can be designed to improve fitness (aerobic and anaerobic), sport specific actions, and to help you achieve personal targets. Circuit training improves muscular strength, endurance, muscle tone and posture. It increases bone density and metabolic rate; it decreases the percentage of body fat. The sport, which I will be training for in my circuit, is football. For the purpose of this circuit, I will train for the position of central-midfielder because it involves almost all the skills that are used in football more than any other area on the football field. ...read more.


After 5 weeks of training my pulse rate was still 140 bpm after doing the exercise, however, I had completed 13 repetitions. The first time I did my compass run station I measured 170 bpm after completing 8 repetitions. At the end of my training programme I had a pulse rate of 160 bpm after 11 repetitions. In week 1 of my dribbling skills station, I calculated my pulse rate at 140 bpm after 5 repetitions. 5 weeks later, my pulse rate was 140 bpm after 11 repetitions. The first week of doing my squat thrust exercise I did 30 repetitions, this exercise gave me a pulse rate of 160 bpm. My training programme enabled me too do 40 reps with 2 extra kilograms of weight at the same pulse rate of 160 bpm. In my skipping exercise I measured my pulse rate at 170 bpm after 40 seconds of skipping in week one of my training. In my final week of training, I did 1 minute 10 seconds of skipping, giving me a pulse rate of 150 bpm. At my shooting skills station I managed 6 repetitions to give me a pulse rate of 170 bpm in week one. In week 5 I did 11 reps, for a pulse rate of 160 bpm. The first time I did the step-ups exercise I performed 30 repetitions, which gave me a pulse rate of 180 bpm. After completing my training course, I did 40 reps with 2 kg extra of weight, giving me a pulse rate of 170 bpm. In week 1 of the shuttle run station, I measured my pulse rate 190 bpm after 1 minute 30 seconds of exercise. 5 weeks later, my pulse rate was 180, for 1 minute 45 seconds. Before starting the training I also took my resting pulse rate. I did this every week before starting my circuit. My resting pulse rate, before the first week of training, was 90 bpm. ...read more.


This is shown by my bleep test result. The ability to dribble a football at speed, has got better because my agility and speed skills have improved. As my 50m sprint and Illinois Run results show. In conclusion, I can prove that my targets have been reached because of the pre-training and post-training results show. My training was helped by the extra training that I do at home. I play a lot of football during a week, this helps all the fitness factors that I'm working on. The importance of other training that I did was shown, when, due to injury, I did no sport for a week. The pulse rates taken after my stations were higher, indicating a lower fitness, which affected the ability at which I could work on the stations. If I was to design a year-long fitness programme I wouldn't use the method of circuit training because I would like to exercise continually throughout the week, rather than just once every week. You can also spend more time on fitness factor by this method. I would still aim to work on the same 4 fitness factors. However, instead of doing shuttle runs for 1 and a half minutes to improve stamina, I would run for 30 minutes. I would also improve fitness by taking part in the sport itself. This way you work on the relevant fitness factors as well as the skills required in the sport. If I did my circuit training again I would keep most things the same, however I would definitely make some changes. I would do the circuit twice a week, to make the effects more dramatic. I would add in another skills station, so that I could improve passing. Although I wouldn't change any of the exercises, because I think they were all quite effective, I would add heavier weights to the strength training. I would also try to make the exercises more fun, so that I would keep up interest right through the training. Overall, though I was happy with how my fitness programme went. ?? ?? ?? ?? 14 1 ...read more.

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