-How Hard
Facilities:
The facilities which I can use in my area are the local school gym at Kiveton park ,Kiveton park sports facilities , my home and the schools running tracks.
When:
This is the biggest factor which will effect my training program because I am now in year 11 which means that I have a lot of written coursework to do and hand in to time. During the time of doing my p.e.p I plan to do my weekly sessions at lunch times because this is the most convenient. The days which I have set aside in the week will be Tuesday and Friday to do my sessions , the reason for keeping the lesson apart like this is to let my body recover form the pervious exercise.
How – The equipment I will use:
Now I will describe the equipment I will use for my particle sessions. The sessions will be based round 4 main pieces of equipment, these are: The leg press, Rowing Machine , Tread Mill and The Cradle. The Leg press will help increase my overall muscle around my leg which will make them less fatigued, The rowing machine will improve my over all fitness be working out my arms legs and heart which will help me maintain running or long or doing activity. The tread hill help me with my Cardiovascular system which in turn will improve my stamina. The cradle is to just tope up my overall fitness level it to really men to do anything in my session it relay just there as a cool down.
How long I can do it for:
Well my dinner time are restricted to 1 hour every day and it will take me around 10 minutes to get changed there and back so I will have around 50 minutes to do all of my activities.
How Often:
As I explained early I will to my session every Tuesday to Friday for 6 weeks. Th reason behind them being quite fare apart is to let my body recover form the previous activate.
How Hard:
This is also called progressive overload , which means every session or two increase the amount or “hardest” you have to do. For example I plan to start and an easy 6kmph when work my way up to 15kpm on the final session I do.
Awareness of safety:
This section is to explain the possible risk which I could encounter during and before exercise.
One of the main risk’s when performing my sessions is to make sure that the equipment is set up probably and that I know how to use it. Because if I didn’t I could end up hurting a myself and not be able to carry on performing the activity or other people if I don’t put the equipment away probably.
There are also risk to my body if don’t pre[are it for exercise , so before every session I do a warm up to prepare my body for exercise, the same also goes for resting after the activity to let the body recover form the exercise I have just performed because if not lactic acid could build up in my muscles.
Training Principles
I will know go on to explain training principals and link them to my P.P.E, Over all there are 4 training priceless which are Specificity, Overload, Progression and reversibility.
Specificity:
Any type of training must be suitable or specific for the physic activity or sport you are training for. For example it no good a horse jockey doing speed training because he doesn’t us speed himself when he does the sport. With my training program my main aim is to increase m stamina that it why I have chosen a lot of intense and leg stranding activities to help and develop my heart and legs muscle so I can do football for longer.
Overload:
Overload is making the body work harder in order to improve it. You will have a “capacity” when you train which will be the normal level which you work at. For example you normal level of training on a rowing machine would be 30 minutes a day.
In order to improve you must increase your workload or capacity. This can be achieved in the following ways:
Frequency of training needs to be increased. Which means that you should increase the amount of time you train a week for example train ever other day and have the days off the help your body recover form your previous training exercise.
Intensity of training must be increased to improve performance. I can do this by working harder at the training methods that I am using . For example I may want to increase the amount of time I do on the tread mill or the speed this would increase my over all heart rate meaning that it will increase my stamina.
In my training program I intend to increase my overall duration on each of the activities I do and the speed, hardness
Progression
The training program that I am doing and overload must be increased progressively in order for my body to improve in performance. In other as your body adjust the increase in demand of performance you will have to increase the demand steadily so to increase your fitness. Because if you stay at the Same level all the time the improvements to your fitness will not increase.
I have added this element to my training program by increasing the amount time and the hardness of my activities for example increasing the amount of time in on the tread mill and the hardness of the rowing machine for 1 in my early stages to 10 on my final lesson.
Reversibility
Just as you can improve you can also decrease in ability for example a decrease in training can lead to reverse all the hard work you have done and go back to you normal fitness level.
You cannot stop this if you incur an injury in training or become ill. So stop reversibility happening to me I plan to also kept to my schedule which I plan to do every Tuesday and Friday.
