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Throughout this personal exercise programme I aim to improve my cardio-vascular fitness and my speed. The specific areas I wish to improve on are my fitness levels as if I am to be playing in central midfield or wide left midfield

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Personal Exercise Program By Ryan Brooke 11AR My Personal Exercise Plan (P.E.P) - GCSE Coursework Hi, my name is Ryan Brooke and I am 15 years old. My heart rate at rest is 70 beats per minute and my maximum heart rate is 205 beats per minute. My body composition is medium. I weigh 11 stone and 10 pounds and I am 181 centre metres tall, or 5 foot 11 and a half. I regularly play football for Oldham Athletic Centre of Excellence and mid-Cheshire schools, I have played football for as long as I can remember and still really enjoy it. I am currently playing for my 3rd team having played previously for Holmes Chapel Cubs for 3 years since I was 7 and I was then playing in the under 11s league, and then my dad set up Holmes Chapel Hurricanes Under 11s so through year 6 to year 9 I played for them, scoring on a regular basis. My Favourite position is Centre forward, but at the moment Oldham see me as a holding midfielder or a left winger as I am right footed but my left foot is quite strong also, I'm not really enjoying playing there ...read more.


If you are training for a particular position in a particular sport, you need to consider what muscles and types of fitness are used in your activity. If you aren't training for a particular sport, then you need to consider your height, weight, gender, body shape, and goals before you choose a training program. If you are training to lose weight, you should emphasise more cardiovascular activities with some moderate strength training. If you want to build up your muscles, then you will probably spend most of your session lifting weights. All training programs should include a mixture of cardiovascular and strength training, plus stretching for flexibility and to reduce the risk of injury. P - Progression - This is closely related to overload. It simply means increasing the amount that you do over a period of time, not all at once. It would be ridiculous to expect a person who has not been doing any exercise to run 10 miles on their first day. However, it is generally accepted that if a person starts out running a mile each day, they can progress by increasing the distance or making their time less. ...read more.


Results of my sessions Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Shuttles 10 12 13 15 19 20 Tricep Dips 26 30 28 35 39 42 Sit Ups 44 46 49 52 57 59 Continuous 4 4 4 5 5 5 Squats 46 49 50 58 60 62 Press Ups 21 22 24 27 30 35 Star Jumps 56 57 59 60 62 62 After Every session I felt fitter than the one before, just through the training I did the week before. Movement Analysis Sheet Jermain Defoe (ENGLAND vs. Andorra) between the minutes of 40 and 55 Passes Complete 4 Passes Incomplete 0 Shots on target 3 Shots off target 0 Goals 1 Fouled 1 Offside 1 Dribble Attempts 1 Dribble Success 100% Conclusion During the course of my personal exercise plan I think I have improved my level of fitness. After my weight sessions I felt blood pooling quite a lot so I just did some light repetitions on the machine necessary. After the circuit sessions I felt very tired but quite proud of myself having improved each week on most stations. My Fartlek training went well, improving my time and then increasing the route was challenging but satisfying. ?? ?? ?? ?? ...read more.

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