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Planning the PEP - Purpose of the programme in relation to prior fitness levels.

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Introduction

Planning the PEP Purpose of the programme in relation to prior fitness levels The sport I'm going to be training for is football. At the moment my current level of performance is fairly average so I wish to improve over six weeks to make me a better player and to increase my level of fitness in different areas such as endurance- as this is key to being a footballer. I play football at the college and my main position at the moment is as a striker but I use to play in goal for a time. I felt moving back onto the pitch was a good step for me, as I believe it makes you a fitter athlete and you learn more about the game and the different skills. At the moment I don't feel I have any injury worries but I have been ill recently so this could affect my performance when training. For football you have to have a high level of fitness at all times otherwise when it comes to the matches I will falter and so not play to my best possible ability. For my position you have to be aware at all time and have quick reactions to what's going on in order to react to certain situations. I also have to have a good level of skill in order to dodge around players, to create a good chance to score. Speed is also important so for my programme as being a striker you need the pace to outrun the defender and then hopefully score- if you are lacking in this department its hard to get anywhere so in order to improve this I will set up some sort of sprinting activity to get increase my pace. I will also do enduring activities because you need to have a high level of stamina in football in order to compete over the 90 minutes. ...read more.

Middle

I've never been a very flexible person so this result doesn't surprise me. In order to improve this I will try stretching and hopefully achieve a better result next time after the 6 weeks. Sergeant Jump Test 27 cm This test is to test the power and strength in the leg muscles in order to jump as high as possible. I found it not to bad a test but I need to work on my spring in order to jump higher. I feel being small is quite a disadvantage so I will just work on leg exercises to increase my power for next time. 30 m sprint 4.98 seconds This test is to test how fast I can sprint from 0-30m. I found this relatively easy of a test as I have sprinted before and so I generally can run quite fast. I can improve by improving my technique of sprinting and by including it into my regime. I think the fitness aspects I will need to work on the most are endurance, speed and agility as these are all key for being a good footballer. My overall aims of the PEP are to achieve a high level of fitness, improve my football skills and improve my body composition. My overall outline of my PEP is to do 12 sessions over a 6-week period. I will make them enduring tasks by doing circuit training and making them hard in order to improve the aspects I have chosen. I will increase the time done spent on each session over the weeks and try to do more sets of circuits as my fitness improves. This way I will hopefully overload my body and therefore come out of the training a fitter and healthier person as a result of the hard intensive weekly programme. Improving the fitness aspects I wish to do in my fitness programme will help me develop my skills in football because I will make the tasks I do useful for my chosen sport and so I will be able to apply what I do in the training on to the pitch hopefully. ...read more.

Conclusion

I will use the FITT idea in order to decide how to train during my PEP. F is for frequency so the amount of time I will train for. I is for intensity so is how hard I will push myself e.g. how fast you sprint. T is for the time spent on the training and the other T is for the type of training you choose to do. I have decided that I will train for 2 sessions a week over a 5-6 week period and will change the intensity at which I train at depending on how well I feel I am progressing. The type of training I am going to be doing is the circuit training method as already mentioned. The time spent on each station will be decided on how well I am progressing over the weeks and if I feel I'm getting fitter I will overload my body by pushing myself harder e.g. on each station for 1 minute as apposed to 45 seconds. When doing my training programme I must consider my age and gender because being a female they cant do as much on training as men because they are built bigger than us girls and being a young teenager I should be able to push myself harder than a 50 year old woman so I should be working to my full potential. Any health factors are also important when deciding on a training session. I am a reasonably healthy individual apart from a recent flu virus but I feel I am over this now. Whereas people who suffer from things such as asthma and heart conditions may have to consult doctors before training as they need to know their capabilities. All these factors I've talked about are all very important for when I do my training and I must consider them all. I will use this plan and hopefully achieve the goals I've set myself for the 6 weeks. Katherine Griffiths - AS Level PE ...read more.

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