Introduction

NAME: Sarfaraz Patel

AGE: 15

ETHNIC ORIGIN: British Asian

WEIGHT: 8 stones

HEIGHT: 5 ft 10 inches

INJURIES: None

EXERCISE HISTORY: None

LIKES: Football, Cricket, Softball, Table Tennis

DISLIKES: Rugby and Basketball

At the moment I normally play football and cricket in school and football on Sundays for my mosque team. You cannot really call that exercise but it is the closest thing to exercise that I do.

There are a couple of reasons why I am creating this exercise programme. Firstly, so I can improve my football skills and different areas, which relate to my needs as a midfielder. Secondly, so I can improve my fitness and become more muscular.

In my PEP I am going to be doing cycling, weights, running, swimming and football.

As a midfielder I need to run constantly throughout the match. I need to move away quickly from other midfielders and defenders. The game lasts for 80 minutes. I need to use balance when I'm taking people on, especially when the weather is bad. I need to be able to use both feet so I can pass, cross, or shoot whenever I need to. I need to have good control and a powerful header because most of the time the ball comes near the halfway line when there is a goal kick. This will also be done later on in my example circuit.

Knowledge and Theory

This is the bit which will give me the information so that my PEP relates to my individual needs, e.g. to do continuous running to improve Cardiovascular Fitness. This is one of the things that will be in my 6-week exercise programme. My PEP is going to use aerobic fitness. This is because a person who has not been training for a long period of time and starts doing anaerobic exercise straight away will put a lot of pressure on their heart.

DIET: I have to make sure I eat lots of carbohydrates and protein and less fatty foods. This will help on the amount of energy and muscle growth.

There have been many areas that I have studied in the theory lessons, but mainly 3 of these will be very relevant to my PEP. These are:

) Health Related Fitness

2) Skill Related Fitness

3) The Principles of Training

HEALTH RELATED FITNESS

* CARDIOVASCULAR FITNESS-"ability to use the entire body for long periods of time"

This will be a very important factor for me because as I am a midfielder. I will need a very good Cardiovascular Fitness (midfielders cover more lengths of the pitch than any other player)

* MUSCULAR STRENGTH-"The amount of force a muscle can exert against a resistance"

This could be very important for football players for barging other players and protecting or shielding the ball from the opposite team members.

* MUSCULAR ENDURANCE-"The ability to use voluntary muscles, many times without getting tired"

This is quite the same as Cardiovascular Fitness except that this is using voluntary muscles and Cardiovascular Fitness is using the entire body.

* BODY COMPOSITION-The percentage of body weight which is fat, muscle and bone" My PEP will have some affect on this because of the weight training I have included which will make the percentage of muscle in my body increase. (Hypertrophy)
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* FLEXIBILITY-"The amount of movement possible at a joint"

This is very important for goalkeepers when they have to dive at full stretch or stick a leg out.

SKILL RELATED FITNESS

* AGILITY-"The ability to change the position of the body quickly and to control the movement of the whole body"

This is a very important aspect for a goalkeeper.

* BALANCE-"The ability to retain the centre of mass (gravity) of the body above the base of support with reference static-stationary-or dynamic changing conditions of movement, shape and orientation"

* COORDINATION-"The ability ...

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