• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

The two main areas of my Personal Exercise Plan are Health Related Fitness and Skill Related Fitness.

Extracts from this document...


Introduction: The two main areas of my Personal Exercise Plan are Health Related Fitness and Skill Related Fitness. My aim is to improve my Health and Skill Related Fitness overall. I will do this by creating a 6 week program of all the different sports and exercises that I do each day. From this I will be choosing two training methods. These will be Circuit Training and Interval Training. My Circuit Training is made up of 5 stations . At each station you do a specific exercise for a set amount of time before moving onto the next station. The good thing about Circuit Training is that it is made up of aerobic exercises which I enjoy doing. I will also do Interval Training. This is a fixed pattern of fast and slow exercise. Each repetition of a pattern is called a 'rep' and you have to finish a 'set' (group of reps) before finishing your overall exercise session. I chose these two methods of training because I felt that they will improve my Health Related Fitness and my Skill Related Fitness the most. My chosen sport is football. I have chosen football because I know the rules of the game e.g. the difference between indirect and a direct free-kick etc. ...read more.


* Moderation means that you must not over train. How I applied the Principles of Training 1. Systematic - I planned the exercises that I needed to do in Circuit Training and Interval Training and I kept to the plan. 2. Individual Needs - This is shown because I have made up my own exercise plan and not someone else's. 3. Specificity - This is also in my program because I have done the exercises so they relate to my sport, football. 4. Overload - I worked hard at the exercises and my heart rate decreased. 5. FITT - * Frequency - I trained at the same time each day * Intensity - I increased the intensity by 5% each day. * Time - I spent the same amount of time to make it a fair exercise so results do not differ. * Type - Every other day I did circuit training and then Interval training. 6. Progression - I progressed with my exercises and the results can be seen in my improvements. 7. Reversibility - This is shown because I only did one period of exercise a day so I have a rest period before the next exercises. 8. Regularity - I kept a regular pattern to my exercises which I did every day. ...read more.


Week 2 On my second week I found it quite hard as well but I didn't run too fast at the start this time so the exercise was a lot easier for me to complete. Therefore as you can see my heart rate and recovery rate both improved. Week 3 I found the exercises this week were easier than the first two weeks. This can be seen on my graph as my heart rate improved steadily. My recovery rate made a slight improvement. Week 4 Again, I found the exercises this week were easier than the other weeks. My heart rate showed a slight but steady improvement which was disappointing again. This week my recovery rate increased by 4 seconds in the middle but made an improvement by the end of the week. Week 5 This week started off hard but gradually got easier later in the week. I made a very small improvement on my heart rate and my recovery rate. Week 6 This week I tried a lot harder and my heart rate improved. Also my recovery rate improved by 10 seconds as well, this was my best week. In the end my heart rate finished at 125 BPM and my recovery rate finished at 258 seconds to return to my resting heart rate of 64 BPM. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. My six week personal training programme for football.

    Place two cones 5m apart, then line up five balls 10m away from the cones and one cone 2m behind each ball. Strike the first ball then turn around and sprint around the cone and strike the next ball then turn around and sprint to round the cone etc.

  2. personal exercise plan My sport- FOOTBALL

    * TV= Your Tidal Volume is all the air inhaled and exhaled in a minute. With training the respiratory system I will expect to see an increase in both of these factors. These increases are down to the lungs as they will be able to expand further, meaning more air

  1. Action Plan - I am going to create a plan in order to improve ...

    challenging as my cardiovascular endurance is already quite high so improving this will require commitment and motivation. The principles of training Before designing my training programme, I will need to consider the principles of training. Therefore, the circuit can be designed to improve specific areas that need improving.

  2. My aim is that when I complete my personal exercise programme, I will have ...

    NCF Tape/CD - Measuring tape - Marking cones - A way to record your results How to carry it out: - Mark 20m area with comes - Instructions are given at the start of the tape which also identifies the signals for a change of pace.

  1. The key areas of physical fitness in football

    The test for this is the 1 minute press up test or the 1 minute curl up test. SKILL RELATED FITNESS Power is the work done in a unit of time combining speed and strength. You need good power in football as you need it to get the ball past the goal keeper.

  2. Training plan (plan and safety) - Trampoline

    as long as I ensure the programme is demanding as well as moderate I should be able to complete the five weeks of training without any injuries or other health problems - I will take into account these individual needs and ensure that I am able to cope with my

  1. Personal exercise programme - Like all martial artists I feel that I am ...

    I am currently a brown belt in Tae Kwon Do and am regularly competing in county standard competitions in the under 70kg or 75kg division depending on the differing rules between competitions. Flexibility Flexibility is one of the basic qualities needed to achieve maximum performance in sports, especially in Tae

  2. Action plan to improve backstroke.

    10 minutes breaststroke, backstroke starts. Concentrating on underwater streamlining. 5 x 200m backstroke descending 1-5, reducing rest each 200m by 5 seconds. 200m swim down. Saturday: Day off Sunday: 7.00- 8.00pm Swimming session, Warm-up 200m freestyle, 200m backstroke, 200m breaststroke.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work