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Training programme I shall be chosing football as a goal keeper.

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Introduction

PE Coursework Planning Section (1) Purpose/aim of the program in relation to prior fitness, performance levels and injuries/health problems. For my training programme I shall be chosing football as a goal keeper because it is fun and enjoyable. I play for a Sri Lankan team with a mixed age group where I am the keeper. For this I will mainly need to do rest and recover periods. This is because I might have to run towards the ball for about 20 or 30 metres then recover. This is anaerobic training. I would need upper body strength because if I jumped for the ball and so does the opponent I would have to make sure that I don't fall down or easily get knocked out of the way. To set out these achievable targets I would like to get better at 100 metres. When I had done 100 metres in a class session I had got 15 seconds but would like to improve by getting 14 seconds. When doing weights I might do 10 reps of 15Kgrams but increase to 25 reps of 25Kgrams. ...read more.

Middle

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. ...read more.

Conclusion

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. ...read more.

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