I can see that I want to improve my cardiovascular fitness. Therefore I will do a Personal Exercise Program over 6 weeks to hopefully improve this, before I do another set of tests.

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Jade Hartwell        10HT         PE Coursework

Personal Details

Age:        15

Weight: /

Height: 1.63m

Resting Heart Rate: 66bpm

Max. Heart Rate: 211bpm

Target Heart Rate: 60% - 126.6bpm

                           80% - 168.8bpm

Other contributing factors affecting health: None

Current activity level:

Activity: Rounders

Hours per week: 2

Intensity: 3

Activity: Football

Hours per week: 1

Intensity: 3

Activity: Walking

Hours per week: 2

Intensity: 1

I consider myself to be level 7.

Health Related Fitness

Cardiovascular Fitness (Aerobic Fitness)

This is the ability to exercise the entire body for long periods of time.

Muscular Strength

This is the amount of force a muscle can exert against a resistance.

Flexibility

This is the range of movement possible at a joint.

Muscular Endurance

This is the ability to use voluntary muscles, many times without getting tired.

Body Composition

This is the percentage of body weight which is fat, muscle and bone.

For Rounders, it would be important to have cardiovascular fitness as Rounders games often last for quite a long period of time. Also Flexibility would be important for trying to catch the ball, as it is unlikely to be hit straight at you. The player may need to move or stretch to reach it.

Skill Related Fitness

Speed

This is the differential rate at which an individual is able to perform a movement or cover a distance in a period of time.

Reaction Time

This is the time between the presentation of a stimulus and the onset of a movement.

Agility

This is the ability to change the position of the body quickly and to control the movement of the whole body.

Balance

This is the ability to retain the centre of mass (gravity) of the body above the base of support with reference to static — stationary — or dynamic — changing — conditions of movement, shape and orientation.

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Coordination

This is the ability to use two or more body parts together.

Power

This is the ability to do strength performances quickly. Power = Strength x Speed.

My first set of results

From the above table, I can see that I want to improve my cardiovascular fitness. Therefore I will do a Personal Exercise Program over 6 weeks to hopefully improve this, before I do another set of tests. The training program I will do is as follows:

Week One:

PE LESSON: Lap of the track, then 60 seconds rest. Repeat ...

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