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
Circuit Training For rugby
Circuit Training For rugby Circuit training is a way of training. A circuit has about 8 to 15 stations. At each station a exercise is done for a set amount of time. Circuit training can lots of things it can improve muscular endurance, cardiovascular endurance, aerobic fitness, muscular strength, speed and agility. Circuit training can be made for just one sport (I have done rugby). Circuits for only one sport will only have exercises to improve all the muscles and skills for that sport. My circuit-training program is for rugby and it is going to be done for six-weeks. The 8 stations I have made are specifically suited to help play rugby. My circuit is aimed to improve: muscular endurance, muscular strength, speed, agility, cardiovascular endurance, and ball skills. These are all needed for a rugby player. These skills will be needed because. Muscular Endurance - To keep the muscles contracting for the full length of the match without them getting tired or weak. Muscular Strength - This is an important part of rugby because as you know rugby is a very physical sport. Also strength is useful when you take a line out, (good muscular strength in the abdominal muscles is required to throw the ball higher and further to reach a player that is a long distance away from the touch-line.) If you are tackling you need muscular strength ( upper body mainly) to bring them to the
AQA GCSE PE Training Programme
AQA GCSE PE / Games Health-Related Exercise / Training Programme Coursework By Vasilis Panayi Aim I will be creating a training program so that I can improve my general fitness and football skills, I will include specific exercises to help improve the areas required for football. I think that I am generally unfit but I have no injuries or other health problems. In a typical week I do no physically strenuous exercises. The targets I expect to achieve at the end of the five session exercise program that I create, are to improve my leg strength, ball control and stamina, also I would like to improve my fitness and be able to do each exercise for a longer duration. - Shuttle Runs 2 - Bench Press 7 - Wall Sits 3 - Skipping 6- Passing ( against wall) 5 - Step Ups 4 - Dribbling During every training session heart rate should be recorded to see recovery rate. Resting Heart rate should be taken before each session, It should be taken again immediately after exercise and then at regular intervals to test recovery rate. Fitness Testing - There are many fitness tests, one of which should be chosen to test fitness before training sessions are started and after 5 sessions. Below are two of the possible tests I will use. . Bleep Test 2. Cooper run I have selected to do the bleep test before and after my training programme. Bleep Test The aim of the bleep test is test
Taking part in health related fitness prevents a range of diseases such as obesity, coronary heart disease, diabetes and other diseases. Taking part in a health-related fitness programme will reduce a persons
Health Related Fitness Taking part in health related fitness prevents a range of diseases such as obesity, coronary heart disease, diabetes and other diseases. Taking part in a health-related fitness programme will reduce a persons risk of having a heart attack, exercise is also a very effective method for people who have suffered from a heart attack. Having good levels of aerobic fitness is important in order to have a good quality of day-to-day life. Taking part in regular exercise helps to slow down the ageing process of the cardio respiratory systems. Regular aerobic exercise burns off a number of calories, the longer the person exercises for and the more intense it is the more calories they will burn, therefore help to control a persons weight. An area of fitness that people often neglect is flexibility. As we get older our bodies become less flexible. If a person lacks flexibility they are more likely to injure themselves through overstretching or pulling a muscle Maintaining muscular strength is very important for many different reasons. By taking part in resistance training exercises or weight-bearing activities a person will be less likely to suffer from osteoporosis, a disease in which bones become very fragile and more likely to break after a fall. The American College of Sports Medicine recommends three to five days a week for most cardiovascular
Planning the PEP - Purpose of the programme in relation to prior fitness levels.
Planning the PEP Purpose of the programme in relation to prior fitness levels The sport I'm going to be training for is football. At the moment my current level of performance is fairly average so I wish to improve over six weeks to make me a better player and to increase my level of fitness in different areas such as endurance- as this is key to being a footballer. I play football at the college and my main position at the moment is as a striker but I use to play in goal for a time. I felt moving back onto the pitch was a good step for me, as I believe it makes you a fitter athlete and you learn more about the game and the different skills. At the moment I don't feel I have any injury worries but I have been ill recently so this could affect my performance when training. For football you have to have a high level of fitness at all times otherwise when it comes to the matches I will falter and so not play to my best possible ability. For my position you have to be aware at all time and have quick reactions to what's going on in order to react to certain situations. I also have to have a good level of skill in order to dodge around players, to create a good chance to score. Speed is also important so for my programme as being a striker you need the pace to outrun the defender and then hopefully score- if you are lacking in this department its hard to get anywhere so in
Curcuit Training.
Circuit training is a method of training. A circuit usually has 8 to 15 stations, where at each station a different exercise is carried out for a certain amount of time. Circuit training can improve muscular endurance, cardiovascular endurance, aerobic fitness, muscular strength, speed and agility. A circuit-training program may also be designed for a certain sport. Circuits for this purpose will include exercises to improve all the muscles and skills associated with the sport. Example: A circuit training program for basketball should include skills like jumping, catching or throwing. Specificity My circuit-training program is for football and it is based over a six-week period. The 10 stations are specifically suited to what is needed to play football. The Circuit is specified for an outfield player as there are no goalkeeping skills involved in this circuit. My circuit is aimed to improve the following over a six-week period: muscular endurance, muscular strength, speed, agility, cardiovascular endurance For example: · Muscular Endurance - To keep the muscles contracting for a length of time without them becoming tired or weak. · Muscular Strength - the force your muscles exert when they contract. · Agility - the ability to change direction quickly and control movements of the whole body. This is needed to be able to change direction
Planning: Fitness
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
