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Health-related Exercise/Training Program

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Introduction

GCSE P.E Coursework Health-related Exercise/Training Program Charlie Barden Aged 15 years Resting heart rate: 68bpm Planning Aim of programme: I am doing my personal exercise programme to hopefully increase the level of my muscular endurance and cardio-vascular fitness. I would also intentionally improve my overall agility which is suitable for the position I play in football. I expect to improve my upper body strength from all of the sessions, allowing me to increase my efficiency in playing football by becoming stronger. My current level of health: I do not suffer from persistent illnesses like asthma, and I rarely sercombe any injuries, at this moment in time I don't maintain any that will affect me when doing my training. This means I will be able to recieve an accurate set of results. My current level of fitness: I excersise for a fairly substainal amount of time in a routened week, so my general fitness level is fairly high. General fitness concerns the day-to-day working of the body, otherley known as health related fitness as it basically keeps you healthy. Increases the chances of preventing accidents, heart disease, stress, muscle injury and other health problems. I am generally fit to cope with numerous demands of everyday life, including the following: * I am a paper boy. Delievering just under 200 papers a week for roughly an hour. This includes pulling a heavy paper trolley and walking for approximately 1 mile. * In each fortnight I do 2 hours of GCSE pratcial P.E lessons and 4 hours of core P.E lessons. * Badmington for a club which is once a week for 1 hour and 30 minutes * Football training takes place twice a week for over an hour * A 5-a-side football match once a week, lasting for --- * An ordinary '11 a side' football match which lasts roughly 80 minutes - once a week * Once a week I have diving practice for 30 minutes * From time-to-time I referee an '11-a-side' football match, even though I am not yet a fully qualified referee - I have passed the F.As 'academic' test. ...read more.

Middle

Which is a main reason why circuit training is the type of session I've chosen, as I have to perform six different exercises that range from muscular endurance to shear strength; allowing me to basically improve my all round fitness and is most defiantly appropriate. Use of principles of training: I will be basing my 'PEP' on the FITT principal; frequency, intention, time and type. This allows me to gradually overload each area of my training in each session, to improve my muscular endurance and cardiovascular fitness. My fitness-training regime will last for 5 sessions; the first for 15 minutes long and the last for 21 minutes. In these sessions I will need to increase the intensity and the length of training as each sessions go on. This is significant as without working harder for a longer period of time I will not making any reasonable progress. It is physiologically essential that I begin my first session at the right intensity so I am able to do my best in the remaining sessions to achieve accurate results, as otherwise I may want to give up and not put as much effort in, as I would feel that the programme is to demanding. Physically aswell, muscles could be torn or strained or even far more serious injuries. From my fitness test result I know I will be able to cope with at least 30 seconds to start off with at each station. To see if this pushes me at the 6 stations I will have a trial run to see whether my programme is to hard to consistently perform. If I feel the workout is too easy after 3 rotations then I can extend the time at each station, so that it is more difficult but still manageable. I will use overload by increasing the amount of time I spend on each exercise every other session, this will allow me to physically adapt each time, ensuring I don't cause any soft tissue injuries whilst raising the intensity and receiving better results. ...read more.

Conclusion

Evaluation of the monitoring of the programme: I felt that there was only one necessary change to make during performing my programme, and that was to elongate the resting period between each station. This was because I found that my results where slightly higher and it didn't seem as difficult or intense during the next station - after I had a longer break of only 5 additional seconds. I have noticed that my resting heart rate is now averaging 65bpm which is a decrease of 3bpm before the training programme; highlighting a defiant increase in my overall fitness. I had fully expected to feel in a better physical state after my training programme but I thought, towards the latter stages of each session, that I would tire a maybe reach fatigue; but instead, my results show that I had kept a steady performance through-out the entire sessions. Final evaluation/appraisal of the programme: After completing my 6 week personal exercise programme I have notice to my surprise that my recovery rate has decreased, this is due to me exercising regularly at an intense level that is bearable. I have also noticed that I am working well within my target zone. My cardiovascular fitness has increased in what I fell the most, as my resting heart rate is now averaging 65bpm. I now feel physically fitter and stronger, so I can now challenge the tall centre-forwards and win the ball of them; I have found it somewhat easier to shield the ball from going out for a goal kick, as my upper body strength has considerably improved. I now feel more confident in my ability which has added an extra expectation to my game. I now feel I can travel from 'the back of the field' to further 'up the park' and then travel quickly back to my position; as I feel my cardio-vascular fitness has improved to my delight, and benefits me in just about every sport. I am happy to see that my fitness has improved over the 6 week programme as it proves that it is a successful plan. ...read more.

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