My Pep (Personal exercise programme).
My Pep (Personal exercise programme) I have recently been assigned a PEP by my college lecturer, in this programme I shall be presented to improve a specific fitness level which is sit-ups. I shall construct a regime in which I will better myself by doing a specialised exercise plan. This plan shall help me gain a better technique and additionally improve my current standard. I believe that during every session I should take regular breaks to regenerate my stamina and strength. The fitness requirements I will need to incorporate in my PEP are; *Muscular Endurance, this is required due to sit-up being a muscular endured exercise. I will need to focus upon my abdominal region mainly due to it being the major key part in my PEP. *Dynamic strength, this will be a major roll in my ab-bleep test. Basically due to the test being over a long period of time so I will need to apply an equal amount of force throughout a long period of time. *Power is needed to help me speed up my sit-ups after reaching a specific stage in the bleep test. I will need to use the power efficiently. Component Fitness Test Result Compared with national results Muscular Endurance Ab-bleep test level 7 good Dynamic Strength and 3/4 mile run 9:06 mins good Power Vertical jump 46 cm good/excellent I have chosen to take the ab-bleep again to try and improve the overall level of the sit ups.
PE - 6 Week Training Programme
6 Week Training Programme I have decided to write a training program because I need to improve my fitness and level of performance in the sport of football. This program links to my sport because it helps improve aspects of my game which I need to improve. I like this sport because it's fun to play and it can be played almost anywhere as long as you have a football. Also you play as a team which can help you improve your social well-being. I played two week for a team in Edmonton without much success as I only spent two weeks and only played two matches there. Within my 6 week training program I will focus on improving my endurance and shooting. These components are important in football because if you don't have endurance you can't last the whole 90 minutes of a match and you will tire out quickly. You need to be able to shoot well to be able to score goals to help your team win the match. I have played football for 10-11 years. To test my endurance I did the bleep test to see how long I can go for without getting tired. For shooting I practiced accuracy to see how many time I would get the ball on target. Fitness component to be measured: Endurance Name of test: Bleep Test To try and improve my endurance I will do a bleep test because that's what a bleep test is made for - to see how long/far you can go without stopping or getting tired. Component to be measured:
I will be taking part in a fitness training programme to try and improve my hockey skills and overall fitness. By using this circuit, I can observe how my fitness improves throughout the programme. This is important as I need to know whether or not the test is working and how I could change it accordingly if it wasn't helping me to progress in my chosen activity. I will perform these tests once a week over a period of 8-10 weeks to find these results and thus my progress. Hopefully, I will also be able to build up my stamina. I will know if this happens as I will be able to perform a larger amount of exercise at each station. I will be required to measure my resting pulse rate then after all of the stations have been completed; I will need to take my pulse again every 1 minute until it is back to my resting heart rate. My pulse rate all depends on my aerobic capacity. The greater my capacity is, the lower my pulse rate will be at the end of exercise. Also, it will return to normal more quickly. The type of training I will be doing is called to circuit training, which is designed for a specific sport, in my case hockey. I have 8 stations where I will exercise and practise new skills. I will carry out a different exercise at each station for 30 seconds. Circuit training will improve my muscular endurance, cardiovascular endurance, aerobic fitness, muscular strength,
P.E. - Fitness
P.E. Aims of the programme Before I performed the circuit I performed a multi stage fitness test. I got a level of 10 which is around average which represents my fitness. I think I am a fairly fit person as I exercise regularly throughout the week. In a normal week I play football four times a week and badminton once a week. This does not include school hours. I play these sports because I have a firm interest in them and I want to improve my skills. However at times I may not be able to perform at my fullest because I have had numerous operations above my leg. This stops me from putting in extra effort because I know I will be in pain after the exercise. The problem is also not solved so I do not put in extra effort as I will aggravate my injury. At the end of 5 sessions I hope to improve * Increase in stamina (running, more energy for longer) * Quicker dribbling * Closer ball control * Accurate clinical finishing I have chosen these as I feel they relate to football closely and they are things which are used very often in a football match. I want to improve my stamina generally because it is important in any sport (Tennis, badminton, football, basketball). This circuit will also improve my health because although it has specific exercises it also has exercise such as sit ups and press ups which will make my arms and stomach stronger. Awareness of safety aspects
PE Circuit Training
What do I need to take into consideration when planning my training Programme? In my training circuit I will need to consider the five principles of training which are: Specificity Specificity is when you concentrate on a specific type of exercise to improve or build upon certain parts of the sport which you are training for. This will be put into practise on every station of my circuit as each station will be specified to meet the demands of my certain sport. Progression Progression means increasing the rate training to enhance performance. In my circuit I will start of with a few light warm ups but as the training goes on I will increase the speed and intensity of the circuits for example I will put the easy and less physically demanding activities first then towards the end I will add the more physically demanding ones such as press ups. This will improve help to improve my stamina. . Overload Overload is when you are working in your threshold and this is where you are most likely to improve by making you're muscles work harder and putting greater demands on your body. To achieve overload and to make my training circuit push me to the limit I will have to make my circuit hard to do this I will increase the pace in which I do each activity. Overload is one of the key things that make you improve on your strength or fitness. When you are working in between 60-80% of
Describe the physiological changes that occur in muscle when it is trained for endurance - What are the most effective ways of causing these changes?
Mark Halford 330256 Describe the physiological changes that occur in muscle when it is trained for endurance. What are the most effective ways of causing these changes? Exercise Physiology (02 08027) Endurance is "the ability of muscle groups to perform submaximal contractions for extended periods of time" (Zachazewski, 1996). Endurance is compromised of two parts; muscular and cardiorespiritory endurance. Cardiorespiritory endurance is compromised of the cardio and respiratory systems and refers to the body as a whole, usually referred to as the aerobic system. Aerobic reactions become the main source of energy after several minutes of exercise. Muscular endurance refers to individual muscles. The physiological changes in muscle can be categorised by aerobic changes and anaerobic changes. Anaerobic endurance training induces significant increase of ATP, Phosphocreatine and glycogen stores within muscles themselves. The muscle also has an increased amount and activity of key enzymes i.e. ATPase, that control the anaerobic phase of glucose metabolism. An increase in levels of glycogen and glycoltic enzymes help generate high levels of blood lactate. Aerobically trained muscles have a greater blood supply due to an increase in the number and density of capillaries around skeletal muscle, which provides a greater surface area for increased oxygen exchange. The stimulus for
Before I started to even design my personal exercise programme, I had to find out my general level of fitness.
Before I started to even design my personal exercise programme, I had to find out my general level of fitness. This is so as I can determine my individual strengths and weaknesses in order to know what I need to be focusing on in the PEP. The fitness tests chosen must be relevant to my sport. Overall fitness in every area is needed for tennis and therefore a variety of fitness tests need to be chosen as I can establish a base from which to determine training loads. The tests can also be used to evaluate whether or not my training programme was successful. The components of fitness are either health related, also known as physical fitness (health benefits maybe gained through improvements in these components), or skill related. Health related factors are physiologically based and determine the ability to meet the physical demands of an activity. Heath related factors include: * Strength * Speed * Cardio-respiratory endurance/aerobic capacity * Muscular endurance * Flexibility * Body composition Skill related factors, also known as motor fitness, are based on the neuromuscular system and determine how successful a particular skill can be performed. Skill related factors include: * Agility * Balance * Co-ordination * Reaction time * Power In tennis, all of the health and skill related components are required to determine a successful outcome. Therefore I need to
6 Session Personal Exercise Program
Matt Turner 6 Session Personal Exercise Program Introduction In My Training Program, I will be working to improve my muscular strength and cardiovascular endurance. The reason for this is that next season football matches are 90 minutes instead of 80. Last season I was getting tired toward the end of matches and this was affecting my performance. I also take throw-ins deep in the opponents half. I would like to be able to throw the ball further to create an attacking opportunity in the box. I think my level of fitness should be reasonably good as I play football twice a week and bike to school every day as well as P.E lessons in school. Before I start my exercise Program, I will test my current level of fitness. I will measure my cardiovascular endurance using the cooper test. The cooper test is where you run continuously at the same speed for 12 minutes. The further you run, the better your cardiovascular endurance is. I will test my muscular strength using the medicine ball throw test. You throw a medicine ball as far as you can and the further you throw it, the more muscular strength you have. To increase my cardiovascular endurance I will need to work my aerobic system. The effects of aerobic training are: * The Heart Grows bigger and can hold more blood. This means it pumps more blood per beat and becomes more efficient. * Resting Heart rate falls because you can
5-session fitness programme for Netball.
By Thulasi Nathan Contents Page Page Introduction Activity Analysis Personal Analysis Testing Result Sheet Specific Analysis Safety Considerations Warm up Warm down Fitness Programme 1 Fitness Programme 2 Heart Rate / Recovery Rate Evaluation of Week 1 Contents Page Page Evaluation of week 2 Evaluation of week 3 Evaluation of week 4 Evaluation of week 5 Overall Final Evaluation Introduction * Thulasi Nathan * 11s * Preston Manor High School For my GCSE project I am going to organise my own 5-session fitness programme for my chosen sport of Netball Circuit training is a good way to organise your muscle training. A circuit usually has 8 to 15 stations. You do a different exercise at each station. Circuits can also be used to improve your skills at a specific sport. You practice a skill at each station. This is my circuit. The purpose of this training programme is to improve my skills, strength, endurance and my aerobic and anaerobic respiration. It will consist of a lot of repetition and hard work. My overall aim is to improve my fitness by considering the following training principles: Specificity Progression Overload Reversibility Tedium Specificity- Training should be specific. This means that it should concentrate on the specific needs of the performer. Lifting weights, for example, will increase muscle strength, but it
A Brief History of 'football.'
A Brief History of 'football.' So many ancient cultures played a sport similar to modern football that no one can say with any certainty when or where football began. But it is known that the earlier varieties of what later became football were played almost 3000 years ago. One of the earliest forms of football in which players kicked a ball on a small field has been traced as far back as 1004 B.C. in Japan. The Munich Ethnological Museum in Germany has a Chinese text from approximately 50 B.C. that mentions games very similar to football that were played between teams from china and Japan. The Chinese kicked a leather ball (filled) with hari) and it is known for sure that a football game was played in 611 AD, in the ancient Japanese capital Kyoto. The ancient Romans played a game that somewhat resembled modern football. The early Olympic Games in ancient Rome featured twenty-seven men on a side who completed so vigorously that two-thirds of them had to be hospitalized after a fifty-minute game. While ancient historians kept records of such conspicuous events as wars and religious movements, they apparently had little interest in preserving the various origins of football or other sports, so no one can say how soccer seems to have spread from Asia to Europe. But when the game finally did get to England, it had acquired a bad enough reputation among British royalty that