The use of my results will show how I may have improved. By doing a 100 metres race every week I can see how I have improved and doing weights to improve my strength and to improve on anaerobic exercise. I would say I am probably overweight for my age.
PE Coursework Planning
Section (2) Awareness of safety aspects/equipment/apparatus and physical/physiological.
The identification of potential risks are if I don’t warm up before doing some weight training I could get a cramp or I could pull a muscle. If I was running the 100 metres and the grass is wet and I don’t have enough grip on my traniners I could slip and twist my ankle. Preparing my body is basically warming up my body. For example if I was going to play football I would do some stretches and quick jogging to get my muscles ready.
The safety of when using equipments (weights) is that the weights could fall off the bar if the keys are not properly tightened. When lifting the weights bend down correctly and lift and make sure they are no weights or equipment on the floor and make sure none may fall off.
The order of activity is I would probably start of doing some weights some arm curls and tricep lifts probably do some weight training to my legs like some leg curls, do some stretches. When doing 100 metres do it by 80 metres by 4 at 80%. I will do some stretching by running or jogging before and after. The enabling the body to recover after each exercise I shall take a 2-3 minute rest after each activity.
PE Coursework Planning
Section (3) Appropriateness of chosen exercise/training methods/activities/purpose of exercise/techniques used to improve fitness/skills.
The reference to seasonal factors is that as I am a goal keeper my team do training from September till March.
The relevance of my exercise is that I want to improve on my speed and strength to be better at rest and recover periods.
Specificity in my training is that there are five main types of method training which are weight training where all weight exercises involve the overcoming of a resistance or load by the use of a machine or free weights. Circuit training is where it involves exercise in different parts of your body for example squats are for your legs and sit ups are for your abdominals. Interval training involves changing activities during different periods of exercise and different periods of rest. For example I might do a 30 metre sprint and have a 25 seconds rest then do extra 30 metre have a 25 seconds rest and so on. There is fartlek training is similar to interval training but it has a harder intensity and the type of exercises you do are harder and different, for example you might do a jog for 15 minutes then walk for about 50 metres then do a 30 metre sprint then a 3 minutes rest then do a 5 min jog. They is also continuous training which involves long, slow, distance exercise at a steady and on going speed where you don’t have a rest at all, you could be using about 65% of your heart rate then progress onto 80 85% when you run your distance should be further than a race basis. The last one is pressure training where when you are tried you will perform your skill level more and more. Because I am a keeper I will use weight training for strength and interval training for goal keepers.
My suitability is I will do weight training and so I get upper strength so I don’t get barged or pushed in the air and interval training because of rest and recover periods. The balance of my programme will be that I will do weights equal amount on each hand by doing the same amount of weights and the same reps.
PE Coursework Planning
Section (4) Appropriate application of activities within the programme in relation to theoretical areas and principles of training, progression/overload/frequency/duration/time and tedium.
The reference to principles of training is SPORT which is specific to the activity for example weight training is for muscular strength. Progression of the body, by showing that you have found a new level of fitness. Overload by increasing the intensity, for example you could increase your lifting weights with heavier weights. Reversible when doing an exercise in intensity it can be stopped altogether, for example your strength and speed can be lost from you losing your body tone and size. Effective intensity is by keeping a good demand of activity and duration would be doing it weekly and often.
The intensity of training zones would be for me working on my upper body muscle and running faster for a certain distance then to get my breath back. Training more often in about 1-4 weeks and doing heavy weights with a fairly reasonable amount of reps. Measuring my heart rate zones I would measure my normal heart rate then do an exercise, and check my heart rate after 1 minute then 2 minutes then 3 minutes.
Anaerobic thresholds I would be doing weights because of the less oxygen needed. I might use 80% of my body mass for anaerobic training and 60% for aerobic training running for distances.
