A warm up should focus on stretching most part of the body for the sport we are undertaking e.g. if you’re doing football you should be stretching your muscles from waist down because you will be using those muscle in the game mostly.
My Warm Up
1) My warm up has five stages I will start with a light jog on the spot to increase the blood flow around the body for 1 minute, I will start the jog slow then gradually faster on the spot.
2) Secondly, I will stretch my neck muscles by moving my head around slowly for about 15 seconds again to increase the blood flow.
3) Next I will be moving on my legs where I will stretch my thigh muscles and my hamstring for about 20 seconds each leg. This is an especially good warm up for bleep test because a lot of leg action is needed.
4) After I have finished with my legs I will start on my arms next were firstly I will stretch my triceps muscles and then move on to my bicep muscles. This is very usefully for my circuit training as a lot of arm movement is involved. This will last 20 seconds each arm.
5) Finally I will finish my warm with a jog from one end of the Astor turf back to the other end to increase the blood flow all over my body and warm up my legs for a match or bleep test.
All of these stretches should last me about 5 to 10 minutes and should take place before an activity.
Principles of Training
S.P.O.R.T&F.I.T.T:
This is the definition of each word and what they stand for and how I will be applying each of the principles throughout the duration of my 6-week PEP.
S-Specificity (clearly defined or indentified) this occurs when we do exercises that to ensure we do them within our training are specific to the sport of the chosen of fitness we are concerned with. I will be only focusing on improving my choose exercise program so specificity; stamina and muscular endurance.
P-Progression (developing gradually towards a more advanced state) this means increasing the amount of exercise you do gradually. I will apply progression towards my entire task in my PEP e.g. in the bleep test its better to start of slow and gradually progress because there is more chance of lasting long if we start slow and obtain a much better result.
O-Overload (excessive work, responsibility) Training more then we normally do it can improve our fitness. I will apply overload to all my tasks in my PEP, I am going to improve the areas where I am weak in my sport by taking my body to its limits on those areas.
R-Reversibility (of the effect of a process or condition) what we gain in training eventually be reduced or lost if we stop training or reduced our training time. I will apply reversibility to all my tasks in pep by being consistent; so I will have to attend my entire practical and after school sessions for the duration of the PEP.
T-Thresholds (a point of entry or beginning) the point when something begins to take effect’s. I will apply thresholds to all my tasks in my PEP by doing my hardest to beat my score gained every previous week.
The F.I.T.T Principle:
F-Frequency (the rate at which something occurs over a particular period of time.)Means how often we train, I will apply frequency to my entire task in my PEP by training twice a week once in my practical lesson and once after school lesson.
I-Intensity (being intense in all your work) means how hard you train. I will apply this in my entire task in my PEP by trying my hardest to improve my fitness e.g. I will not be giving up on the bleep test.
T-Time (in time I will change) means how long you train for. I will apply this in all my tasks in my PEP by adding more time in my circuit or doing the same training but in less time.
T-Type (a category of people or things having common characteristics.) this means the kind of training we do. I will apply this in all my tasks in my PEP by undertaking deferent types of training e.g. for strength I can do weights but there is other stuff like press up that I can do to improve my strengths for my upper body.
My Methods of Training
Circuit Training:
My circuit training is all about improving my muscular endurance; in my circuit training I will undergo 10 different types of activity specified to improve my muscular endurance and my stamina. Before we start the circuit training we have to count our heartbeat for 20 seconds and times it by 3 to find out our heart beats per minute (B.P.M) Each station have deferent activity and last 1 minute and after the time is up I will write down how many e.g. press ups I done. At the end of the circuit once again we count our B.P.M for 20 seconds times it by 3 and record it and same again until it’s back to the normal heartbeat and we write down in how many minute our hurt beat recovered (went back to normal before I started the circuit).
Weight training:
This involves moving heavy weights to increase the muscle strength. To increase the muscle strength, players usually do short sets of work outs with breaks in between. This will only improve the strength of a muscle and not endurance.
Cross Training:
Involves using a variety of activities to develop general fitness; for example a footballer could go cycling or running once a week to improve their fitness without straining the muscles they use in their main activity.
Fartlek Training:
Means “speed play” in Swedish. This training involves varying the intensity of the exercise (often running); for example a trainee could sprint for 10 seconds, then walk for a minute, and then jog for 3 minutes.
Interval training:
This means that performers do short exercises with rests in between e.g. a sprinter sprints 50 m and rests for 3 minutes before sprinting again to improve on their speed and agility. This defines that interval training improves speed but not endurance and stamina.
Continuous Training:
Bleep test is a great example of improving your fitness. The bleep test is a fitness component it aims at improving your fitness with a series of levels; we will be in a sport hall in school and run 10 metres to do the other side of the sport hall before the bleep if you don’t reach the 10 metres before the bleep you out and your teacher will tell you what level you achieved after every week you will improve if you train hard if not you will get worse.
- For my physical heart fitness, (cardio-vascular fitness) I will be using the continues and circuit training method which will improve my endurance and the circuit which also improves my general strength. I can also overload the time or the intensity of each channel in the circuit training, but because am recording my results and to make it a fair test I kept the length of time spent at each station the same.
- However, to test whether or not I improved, I will compete in the bleep test on two occasions. The first is to measure how fit I am, and the second will be to measure how fit I became. This means that the week 0, when I do the bleep test and week 6 is when I do it again. This will show whether the P.E.P program is effective and if I have improved.
I have set a timetable to follow throughout my six week P.E.P. plan. See next page.
P.E.P FOR MY 6-Week’s Plan
Results & Evaluation
Type: Running Long Distances
Results Shown on the Graph:
Type: Muscular Endurance
Results Shown on a Graph’s
To measure how fit I am, the heart rate
(bpm) should decrease depending on
How fit I became. The graph above provides
Evidence that my heart rate fell gradually.
If my heart before exercise decreases then the heart rate after exercise should also decrease. This means, by being more fit, the heart should beat less after an exercise as the blood will flow more easily around the body when there’s less fat.
The recovery rate is the time it took for the heart to return back to its normal beats before the exercise. To measure if I am getting fitter, this is another way to check if I have improved; the rate should decrease. By analyzing the graph, my recovery rate decreased by average of one minute at the end of the 6 weeks.
This graph shows the bleep test level I have achieved. Before the exercise program, I achieved a level 12 and at the end I got a level 16. This is one of the biggest proofs that I have improved after 6 weeks of intense workout.
This graph shows my resting heart rate before the first bleep test and before the last bleep test, in other words my resting heart rate before and after the P. E. P program. As you can see, my heart rate fell from 78 bpm to 64 bpm. This is another sign that I am fitter as my heart beats less to pump the blood around the body.
This graph shows my heart rate after the bleep tests. From the graph you can see that my HR decreased which meant that I was fitter in the 6th week.
Evaluation: To conclude the P. E. P, I have found out that I have improved significantly throughout the six weeks. The way I have found out that I have improved is by recording my results and finding patterns/signs of improvement e.g. I was doing more press ups each week. This achieves one of my targets as I my muscle endurance improved.
My heart rate has shown a significant improvement, as the weeks went on my body adjusted to its new demands and changes and my heart was able to keep up with this so my resting HR was lower at the end of the six weeks than what it was at the start this is also true for my HR after exercise. My recovery rate has also speed up allowing my body to recover quicker and enhance its performance.
From this I can tell that my fitness has significantly improved because it requiring less effort from my heart to get blood around and this also shows that my blood is flowing more freely throughout my body.
During the 6 Weeks of my PEP my stamina and my muscular endurance has gradually increased as will. In my first Bleep test I really found it hard to run so I only got to level 12, at the end of my PEP when I done the bleep test again I found it easier to run, I had really improved a lot gradually from level 12 to level 16. The bleep test was challenging yet enjoyable trying to beat my previous score I think if I had another 6 weeks I would rise up to level 20.
My School lessons were about improving my muscular endurance by doing a circuit. My first circuit was mentally easy for me because I always train my upper body in strength at home or gym. I knew my muscular endurance was good so I was really looking forward to it .My first muscular endurance circuit went fine and every week after I kept improving. I improved most on weights and press ups, set ups and skipping but was disappointed with my squat thrust and if given a chance I would look to improve my squat thrust.
I overloaded by attending every gym classes after school sessions and attending every practical lesson for example in muscular endurance I decreased the rest before each stations to overload and progress in my fitness I also increased my time in over all work out.
If I was give a chance to improve another aspect of improving performance I would do speed and controlling the ball as I’m slow at running and as a defender pace is vitally important and controlling is even more important as defender.
