P.E.P My circuit will helping to improve a beginners fitness in football, the position that I am playing is a defender this P.E.P is for this postion.
My task is to plan and perform a personal exercise programme for a certain time for which I have chosen to be is three times a week for six weeks. My circuit will helping to improve a beginners fitness in football, the position that I am playing is a defender this P.E.P is for this postion. I hope it will improve overall performance in football. Raise standard from a n average player to a good player. To develop new skills and techniques. The circuit I have designed to complete has many advantages. It only requires little space as there is not any equipment being used except for a pull up bar. Which is approximately my height of space. My circuit will begin with a warm up and the circuit will follow with a warm down. This is very important in my circuit and any other activity or sport. This reason being it prepares us physically and mentally. The circuit I have designed concentrates on certain parts and muscles of the body in which a defender in football depends on.
These are as follows:
I will concentrate on 3 different health related fitness's out of 5. The first one is Cardiovascular fitness this is the bodies ability to continue exercising the whole body for long periods of time. To do this you need a strong heart, healthy lungs, and clear blood vessels to supply the body with oxygen. I have thought of a test for your cardiovascular fitness. This test is designed to measure your cardiovascular endurance. Using about a 12 inch step. Step on and off for 3 minutes. Step up with one foot and then the other. Step down with one foot followed by the other foot. Try to maintain a steady rate. I found it easier to maintain I said "up, up, down, down". Go at a steady and consistent pace. At the end of 3 minutes, remain standing while you immediately check your heart rate. Strength is the amount of force you can output with your muscles. A way you can measure this is by seeing the maximum weight you can lift. Muscular endurance is the ability to use the muscles for long periods of times without getting tired. If you have good muscular endurance you will be a lot better you will be able to do longer runs than people who have a poor muscular endurance. You might naturally have better muscular endurance because they have a high percentage of slow twitch muscle fibers which have a better endurance than then fast twitch muscle fiber. You can test your muscular endurance by seeing how far you can run in 15 minutes the further you can run the better you muscular endurance. Flexibility is the ability to use your joints fully. You are flexible when you have good flexibility have fewer sore and injured muscles. For example, people with poor flexibility in the muscles of the back of the leg are more likely to injure a leg muscle. You can test flexibility by doing a sit and reach test. You do by getting a bench and sitting down, placing you feet on the bench and fully extending your legs. Then reaching to the ruler which overhangs the bench by 15cm this is because you would not get a reading if you could not go past your toes. The further you can reach the more flexible you are.
Body Fatness is the percentage of body weight that is fat compared to other body tissue, such as bone and muscle. People who have a high percentage of fat are more likely to be ill and have a higher death rate than lean people. You can test how much of your body is fat by using a instrument called a caliper. To be good at sports you will need to be good in all of these health-related parts of fitness.
Why it is important to have a warm up and warm down:
Warm up
A warm up is a period of gentle exercises preparing the body for a physical activity to follow. A warm up is important because it prepares your cardio vascular system for exercise, increases heart rate/ body temperature and it warms up your muscles. A warm up also loosens joints, prevents injuries [E.g. prevent you pulling a muscle because If u don't warm up your muscles and you start a phsical activity you can pull a muscle very easly . A warm is done in 3 steps, these steps are a follow:
. Pulse raiser- it prepares your cardio vascular system for exercise, increases heart rate/ body temperature and it warms up your muscles.
2. Stretching, which loosens joints, prevents injuries [pulling a muscle]
3. Skills, which gets you physiologically prepared
Warm down
A warm down is a period of light exercise at the end of a training session to insure a successful recovery will take place. A warm down is important because it allows the body to recover and it prevents your muscles from aching that hard. It also shortens recovery time and. ...
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. Pulse raiser- it prepares your cardio vascular system for exercise, increases heart rate/ body temperature and it warms up your muscles.
2. Stretching, which loosens joints, prevents injuries [pulling a muscle]
3. Skills, which gets you physiologically prepared
Warm down
A warm down is a period of light exercise at the end of a training session to insure a successful recovery will take place. A warm down is important because it allows the body to recover and it prevents your muscles from aching that hard. It also shortens recovery time and. It also removes carbon dioxide and lactic acid from your muscles.
My circuit
My circuit will consist of eight stations working different parts of the body. Each station will be carried out for 50 seconds and then will be followed by a 40 second rest period which will decrease by 5 seconds each week , I will be able to do this because I will be getting fitter each week. I will carry out this circuit once a week for six weeks. My circuit will mainly concentrate on the arm and leg muscles because they are mainly needed for a defender in football. They also need good upper body mainly, pectorals because of their power they need to be stronger than the striker.i will begin with a warm up. There will be 3 stages to my warm up this reason being when your working on a circuit a lot muscles are being used to prevent injury I will have to do warm up thoroughly.
. The First stage is to get my heart beat going.I will do gentle jogging for about 5min. This will increase my body temperature and get the heart supplying oxygen quickly to all the body parts being used mainly my muscles.
2. The Second stage is stretching your muscles after have been warmed up by the gentle jog. I will hold each stretch for no shorter than 8 seconds. I will do various different stretches as if you look below I will explain all of them in order:
Trapezius: Firstly, I will stand in an upright position and turn my head in a 90 degrees angle facing up at the sky. I will then Stand in an upright position and turn my head in a 90 degrees angle facing down at the floor. I will do the same again by Stand in an upright position and turning my head in a 90 degrees angle facing left. Finally, I will Stand in an upright position and turn my head in a 90 degree angle facing right. I will be in these positions for 8 seconds each
Deltoids:Firstly, I will Put my left arm across my chest and hold it with my right arm from underneath. I will Put my right arm across chest and hold it with my left arm from underneath. Down here you have to pull your arm right across your chest and then stop hen you can start to feel the stretch. I will be in these positions for 8 seconds each
Tricep/bicep:I will Put my left arm over my right shoulder from behind my neck and push down on my left elbow with my right arm.I will Put my right arm over my left shoulder from behind my neck and push down on my right elbow with my left arm.
Latimis dorsi: I will Stand straight and bend towards my left without moving my feet and use my arms for support. I will Stand straight and bend towards my right without moving my feet and use my arms for support.
Pelvis: I will Put both my hands on my pelvis and rotate my pelvis clockwise.I will Put both my hands on my pelvis and rotate my pelvis anticlockwise.
Groin: I will Crouch down with my legs open, hold my hands and put my elbows inside my legs touching my knees. Then still holding hands push my hands I will push my elbows out.
Quadricep: I will stand up straight and lift my left leg back and hold It from the ankle with my left arm. I will stand up straight and lift my right leg back and hold It from the ankle with my right arm.
Hamstring: I will stand with my legs far apart and bend towards my left. I will stand with my legs far apart and bend towards my right.
Gastrocnemius: I will put my left leg in front of me with my left foot at a 45?and bend my right leg and try sitting down. I will put my right leg in front of me with my right foot at a 45 and bend my left leg and try sitting down.
Circuit stations:
My circuit will have 8 different stations. I have designed this circuit so that each station will be working on different muscles. The circuit is designed like this so it does not over work just one muscle. These are the stations in order:
. Star jumps: This station works on the legs. The muscles being worked are the hamstring, quadriceps and gastrocnemius which is important for a defender in football because he has to keep moving and defending without his legs getting tiered because he game is 90 minutes and he has to last the whole of a the 90 minute period playing at his best.
2. Press-ups: This station works on the arms. This includes the bicep, triceps and the pectorals being worked, which is important for a defender because he needs strong arms to help increase speed and to maintain a good balanced position while playing in the game.
3. Sit-ups: This station works on the abdominal which is important for a defender in football because he needs to be able to move side to side as quick as possible so he can doge players while trying to clear the ball.
4. Squats: This station works on the legs, which include all the muscles on the leg that are hamstring, quadriceps and gastrocnemius. This is important for a defender in football because he has stay standing on his feet and keep moving to defend his goal for 90 minutes non stop so he needs strong legs to help him.
5. Pull-ups: This station works on the arms, which include the bicep and trip being worked. This is important for a defender because he needs strong arms to help increase speed and to maintain a good balanced position while playing in the game.
6. Squat thrusts: This station works on the abdominal which is important for a defender in football because he needs to be able to move side ways to make sure the opponent does not get close enough to get the ball from him.
7. Shuttle runs: This station works on arms and legs. The muscles being worked are the bicep, triceps, hamstring, quadriceps and gastrocnemius. Which are the most important for a defender in football. This is because the football depends on them a lot so they must be strong enough to help the player last a whole 90 minute game while he is running, kicking the ball and is always on his feet.
My circuit will end with a warm down, which is really important because I have to remove all the lactic acid and carbon dioxide from my body. It also will lower down the heartbeat and reduce the blood tempreture. My warm down witch I have chosen will be a walk for 5 minutes. This will give me enough time to recover.
Week 1, Session 1
This is my first week on attempting the circuit. I am going to try to do my best in the circuit, as many of the exercises that I can and get used to the circuit. I first carried out my warm up session then the circuit training followed. For this weeks training session each station will be held for 50 seconds, which will be followed by a 45 seconds rest.
Station
Training time
Rest time
Results
Star jumps
50 seconds
45
54
Press-ups
50 seconds
45
20
Sit-ups
50 seconds
45
32
Squats
50 seconds
45
31
Pull-ups
50 seconds
45
2
Squat Thrusts
50 seconds
45
43
Shuttle Runs
50 seconds
45
7
After the circuit I carried out my warming down station
Session review
I found my warm up session was very beneficial because it made me prepared and warmed my body up. My performance in the circuits was ok but I didn't do as good as I thought i would. This is because I found it quite hard and I put it down to it being my first session. The hardest station I think in this circuit were the pull-ups station. I found the rest times useful because they gave me the chance to get more oxygen in my body (paying the oxygen debt back). I did achieve my targets for this session because I tried my best and done as much of each exercise as I can.
Week 2, session 2
This is my second week on attempting the circuit. I am going to still get used to the circuit, do as many of the exercises that I can, beat last week results. I first carried out my warm up session then the circuit training followed. For this weeks training session each station will be held for 50 seconds, which will be followed by a 40 seconds rest.
Station
Training time
Rest time
Results
Star jumps
50 seconds
40
51
Press-ups
50 seconds
40
22
Sit-ups
50 seconds
40
35
Squats
50 seconds
40
27
Pull-ups
50 seconds
40
4
Squat Thrusts
50 seconds
40
46
Shuttle Runs
50 seconds
40
6
After the circuit I carried out my cooling down session.
Session review
Again I found my warm up very useful because it gets the blood pumping around my body and also my pulse and body temperature increases. My performance in the circuits was still average but still better then last weeks session. The hardest station again I think in this circuit were still the pull-ups. I did achieve my targets for this session because I tried my best, done as much of each exercise as I can increased a few results and I now think I am getting a bit used to the circuit. The rest time had decreased in this session but it was so small i did not notice it much.
Week 3, session 3
Date - 15th August 03
This is my third week on attempting the circuit. The targets for this week are to beat last week results. I first carried out my warm up session then the circuit training followed. For this weeks training session each station will be held for 50 seconds, which will be followed by a 35 seconds rest.
Station
Training time
Rest time
Results
Star jumps
50 seconds
35
56
Press-ups
50 seconds
35
25
Sit-ups
50 seconds
35
40
Squats
50 seconds
35
30
Pull-ups
50 seconds
35
8
Squat Thrusts
50 seconds
35
47
Shuttle Runs
50 seconds
35
9
After the circuit I carried out my cooling down session.
Session review
I found my warm up very useful because it gets me mentally and physically prepared. My performance in the circuits was good because I dint find it as hard as the last two sessions. The hardest stations I think in this circuit were still the pull-ups and press-ups station. I did achieve my targets for this session because increased all my results and I now think I am now used to the circuit but as the rest time is increasing I am getting tired quickly.
Week 4, session 4
This is my fourth week on attempting the circuit. Again I am going to try and beat last weeks results. I first carried out my warm up session then the circuit training followed. For this weeks training session each station will be held for 50 seconds, which will be followed by a 30 seconds rest.
Station
Training time
Rest time
Results
Star jumps
50 seconds
30
56
Press-ups
50 seconds
30
39
Sit-ups
50 seconds
30
43
Squats
50 seconds
30
35
Pull-ups
50 seconds
30
3
Squat Thrusts
50 seconds
30
42
Shuttle Runs
50 seconds
30
7
After the circuit I carried out my cooling down session.
Session review
I found my stretching very valuable because it loosened my joints and therefore I felt more flexible. My performance in the first lot of circuits was good because I dint find it as hard but the last stations I found harder because my body didn't have enough time to recover and I pushed myself to hard to start with. The hardest station I think in this circuit was now the shuttle runs station because as my rest time decreased this was the only station where all the oxygen was getting used the quickest in my body, which made me tired. I did increase a few results.
Week 5, session 5
This is my second week on attempting the circuit. To beat all of last weeks results.
I first carried out my warm up session then the circuit training followed. For this weeks training session each station will be held for 50 seconds, which will be followed by a 25 seconds rest.
Station
Training time
Rest time
Results
Star jumps
50 seconds
25
58
Press-ups
50 seconds
25
40
Sit-ups
50 seconds
25
42
Squats
50 seconds
25
37
Pull-ups
50 seconds
25
9
Squat Thrusts
50 seconds
25
45
Shuttle Runs
50 seconds
25
0
After the circuit I carried out my cooling down session.
Session review
I found this session quite hard because the rest time has decreased even more even though I am now used to the circuit. My performance in the circuits was good but I found it really hard and tried to cope and do my best. I was now slowly finding most of the stations hard now because the rest time has decreased by more which didn't give me enough time to get more oxygen. After each station I was breathing heavily which showed I need oxygen. But my body is definalty a lot more used to it so I achived my target.
Week 6, session 6
This is my sixth week on attempting the circuit. I want to beat last week results and set a record from all the sessions.
I first carried out my warm up session then the circuit training followed.
For this weeks training session each station will be held for 50 seconds, which will be followed by a 20 seconds rest.
Station
Training time
Rest time
Results
Star jumps
50 seconds
20
58
Press-ups
50 seconds
20
40
Sit-ups
50 seconds
20
42
Squats
50 seconds
20
39
Pull-ups
50 seconds
20
21
Squat Thrusts
50 seconds
20
46
Shuttle Runs
50 seconds
20
0
After the circuit I carried out my cooling down session.
Session review
I found this session ok I didn't notice the lack of resting time as much as the week before but it still is a very sort time.
I think my performance in this weeks session was ok because I did find it hard and struggled a bit but I did beat or equaled all my other records.. I achieved all the targets for this weeks session because also increased a my results.
Evaultion
Overall I think my personalised circuit I had designed for a defender in football was good. The activities were placed in a certain order within the programme so lactic acid can be removed from muscles not being worked and also so the circuit does not become unexciting because he same muscles are being worked on. The order I had chosen to start of working the legs, then arms and then the abdominals. In this circuit I used the application of the principles of training by this I mean I progressed through out the training sessions, I overloaded the training by this I mean I made the circuit harder which was done by decreasing the rest time so my muscles work harder. The exercises were also specific to a defenders needs, the circuit was laid out in a specific order to stop tediousness and also the training was carried out every week to stop reversibility. The exercises I had chosen I think were the correct choice for a defender in football because these exercise mainly concentrate on the muscles a defender needs (which I had found out so to make it relatvent) and will help a defender in his performance. The personal exercise plan was managed by me I designed it, I timed myself and I also recorded my results. I think it would have been better if I could of done it with a friend. During the programme I did not make any modifications to the programme during the implementation period I stuck to what I had designed first and that is what I completed. After looking at the results it shows I have made progress, which is respectable, and by carrying this on it will show further development to my health and figure. If I had to design and complete a personalised circuit In the future I would improve it by looking at this circuit plan and then adding more stations so the circuit lasts longer and the muscles are worked more and also to include stations that work more then two muscles at a time.
