So after this information I am going to create a fitness guide to help her lose weight and get fit quickly. But she has to have the will power and be prepared to do things she doesn't like. She also will have to eat healthily
ALL ABOUT JAYNE Background info: Her age is 16 Her current level of health- Over Weight Her current level of fitness- No exercise for months Why she wants to get fit- because she is FAT What types of sport she likes- Tennis and Badminton So after this information I am going to create a fitness guide to help her lose weight and get fit quickly. But she has to have the will power and be prepared to do things she doesn't like. She also will have to eat healthily and lose the junk food. I will now start a 7 day routine which she will have to stick to. If she doesn't, she won't lose any weight of body fat or gain fitness. Hopefully she will want to improve all aspects of her fitness this will help motivation. Before I start the 7 day routine I will start with the dietary needs for the plan. Eating healthily is essential. Eating fatty foods less often is always a good start. Good nutrition is vital to success in all diets. No matter what your needs, a custom diet is developed for you with a balance of nutrients. Your Personal Diet gives you the "right balance" and the "right calories" based on your specific needs and goals. So eat more fruit and vegetables, try to do exercise after eating to lose the added calories and eat smaller portions. This resembles how you SHOULD EAT * DAY1: Today we will start by we will start with a slow easy aerobic warm up and then by the
PE training plan
Daniel Woodbridge P.E. Coursework Hockey Reigate Grammar School Centre number: 64225 CONTENTS PURPOSE AND AIMS OF MY PROGRAMME 3 AIM 4 PRE-TEST INFORMATION 4 SAFETY ASPECTS 5 ROLE OF WARM UP AND WARM DOWN 5 PERSONAL AND EQUIPMENT SAFETY ISSUES 6 SAFE PLANNING OR ORDER AND TYPES OF ACTIVITIES UNDERTAKEN 6 Purpose and Aims of my Programme Personal profile Name: Daniel Woodbridge Age: 15 Date of birth: 29/11/90 Height: 179cm Weight: 68kg Waist: 33" Chest: 35" My fitness levels at present are fairly low as I was relaxing on my summer holidays. I cycle 3 or more miles at least once a week, I play 2 sessions of hockey a week. I spend on average 4 hours a week on a treadmill running at a steady pace. Aim Justification of why I have chosen this aim To improve my agility The reason I have chosen this aim is so I can be quicker with faster swifter movements. This will help me on the pitch as quick precise movements would help me get around defenders easier or defend better. To improve my explosive strength This will help with the sheer power of my shots or passes having more power behind the ball will result in a better shot or pass. To improve my flexibility The reason I have chosen this aim is so I can stretch more for difficult moves. It will help me allowing me to stretch further without strain to control passes or reach to make tackles.
Personal Exercise Programme - Hockey
Personal Exercise Programme Name: Sarah Thomas Sport: Hockey Week 1 Mon. Gentle warm up, Circuit training: 9 Stations ) Sprints 2) Sit ups 3) Star jumps 4) Press ups 5) Tricep dips 6) Pull ups 7) Alternate Crunches 8) Ski Sit 9) Step-ups Do for 30 seconds at each station. Tues. Gentle warm up, Fartlek training: 30 mins; ) Jog 5mins 2) Fast walk 3mins 3) Jog 4mins 4) Sprint 30secs 5) Run briskly 6mins 6) Jog 2mins 7) Run 3mins 8) Sprint 30secs 9) Jog 5mins 0) Fast walk 1min This will mimic the changes of speed throughout the game. Wed. Gentle warm up, Continuous training: Jog for 30mins at the same pace, DO NOT REST! This will help your muscular endurance. Thurs. REST - it is important to do this so that you do not over train Fri. Gentle warm up, Interval training: 50-metre sprint followed by 30 seconds easy jogging enabling your self to recover. 5 reps = 1 set. With 2mins rest in between do 3 sets. Sat Gentle warm up, Weight training: Work on legs, use lightweights lots of reps; this will build on muscular endurance. Sun REST Week 2 Mon. Dynamic Stretch, Circuit training: Same stations as last week. But this time increase the time spent up to 40secs on each station. Tues. Dynamic Stretch, Farltek Training: 30 mins Same as last week but increase the intensity, work harder and try and run further in the allocated time.
Football includes ball skills, stamina and speed. This wouldn't be difficult to set a training programme for.
Sunday, 22 September 2002 Sam McDevitt Performance can be improved by training by setting a training plan and sticking to it, i.e. a footballer could set-up cones and sprint from one to the other simultaneously for a minute then relax and do it again, and so on. This results in a better stamina and improves his overall fitness. Activity: Football Football includes ball skills, stamina and speed. This wouldn't be difficult to set a training programme for. You would start off warming up and then practise ball skills followed by a match and finish off with a warm down. Step 1 Send players for a five-minute jog with the coach at the front performing such tasks as touching the floor with his hand every now and again (1=right hand touch, 2=left hand touch, 3=jump and head). Be careful that players don't run too fast or sprint, as this will tire them for the later activities. Step 2 Gather the players in after the jog and spread them evenly with at least arm width space between each other. Stretch the hamstrings, quads, groin, quads and calves. Begin the routine with some simple, slow joint rotations: * Ankles and Knees: hands on knees; knees bent; rotate knees in a circle in one direction 5 times; repeat in the opposite direction * Hips: stand straight; hands on hips; rotate hips in exaggerated fashion in a circle in one direction 5 times; repeat in the opposite
When you are thinking about making a tennis lesson you should think about keeping young people involved
PE coursework James Tittensor 0lc Tennis Introduction For my coursework I am going to plan a lesson, Say why warming up is so important, what the lines on the court mean and what areas of the body you need to warm up for tennis and write down tips on different types of tennis shots, e.g. forehand, 1 handed backhand and 2 handed back hand, volley, serve, drop shot and all the different grips for each shot Warm up Stretches should be done slowly and should NOT BE PAINFUL. For maximal efficiency: Hold 30 seconds and repeat 5 times, Minimal requirements: Hold 10 seconds and repeat 3 times Serves Big servers like Greg Rusedski can blast the ball at speeds in excess of 140mph. And top women like Venus Williams send it down at anything up to 120mph. To be successful in the modern game players have to have an effective serve. They have to be able to hit the ball hard but also with amazing accuracy. The more points you can take on your serve with service winners and aces, the harder you will be to beat. The techniques you should use when you are serving are, when you throw the ball up it should be vertical and should be able to land in front of you left foot, after your throw you should always keep the throwing arm up until you finish serving this gives you more reach, when you are hitting the ball you should make sure that you only follow through to the tip of the net, if
warm up befor my choosen sport
WARM UP: My chosen sport is netball, I have being playing netball at 8years now at a grass root level, and I have also been part of a team in a local adult league. I train every Thursday in the local sports hall with school. The warm up activities are a crucial part of any exercise regime or sports training. The importance of a structured warm up routine should not be under estimated when it comes to the prevention of sports injury.An effective warm up has a number of very important key elements. These elements, or parts, should all be working together to minimize the likelihood of sports injury from physical activity. Warming up should at least consist of the following: * 5 to 10 minutes jogging - to increase body temperature * 10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness * 10 to 15 minutes general and event specific drills - preparation for the session or competition. e.g. for a runner o Lower leg drills o Leg drills o Technique drills 4 to 8 easy run outs over 30 to 60 meters - focus on correct running technique (Tall, Relaxed, Smooth and Drive) Warming up prior to any physical activity does a number of beneficial things: * Increased speed of contraction and relaxation of warmed muscles * Dynamic exercises reduce muscle stiffness * Greater economy of movement because of lowered viscous resistance within warmed muscles *
B-Tec Sport Risk Factors
D1: Compare and analyse the impact of injury and risk factors on successful sports performance. TASK 1: Using the list of injuries shown (see Figure 1), compare and analyse the impact of injury and risk factors on successful sports performance by filling in the chart below. Figure 1: Head injuries (e.g. concussion, unconsciousness), spinal injuries, simple and compound fractures, joint injuries (e.g. dislocations, tennis and golf elbow, torn cartilage, twisted ankle), soft tissue, cuts, grazes and blisters, dehydration and hypothermia. Risk Factor Sporting Situation Most likely injury to occur Impact of injury on successful sports performance Short term Effects Long term Effects Lack of warm-up Football Pulled muscles e.g. pulled hamstring, pulled quadriceps etc... The short term affect of a lack of warm up is that it you could pull your muscles. The time that you are out of action for will depend on the extent of the injury. The normal period of time that you will be out for with pulled muscles is 2-3 weeks. The long term affects of a lack of warm up is that it could take longer for you to recover from any injuries that you might have. A constant lack of warm up will result in you being out of action for a longer period when you are injured in the future. Lack of cool down Football Cramp The short term affect of a lack of cool down is that it can cause a
I will be designing throughout this coursework a fitness program for a cross country runner.
P.E Cause Work Fitness program Planning Intro I will be designing throughout this coursework a fitness program for a cross country runner. I have chosen this sport as it is one I have spent a lot of time on and have enjoyed throughout a large period of time. I feel I have a reasonably large amount of knowledge on the subject and am interested in learning more about it. I have done this sport since around the age of 8 but took it up training 6 years ago when I joined Milton Keynes athletics club having been asked by a couch there. At the time I was around 20th in Milton Keynes for my age (year 4 and 5) (9years old) and around 30 -40 in bucks the next year I ran in the same races but for years 6 and 7 (me being in year 6) and came top 10. After this I really started 2 take running seriously. The next year as a year 7 I won the Milton Keynes cross country and the bucks cross country. The following year I was third in bucks at u13 age group and represented bucks in the national AAA race in Nottinghamshire on sky sports 2 coming top 100 out 500 of the best runners in the UK I also finished 7th in the Chiltern league rankings. Then as a bottom year under 15 I again in the AAA cross country top 60 (4th in bucks) but also in the schools cross-county (6th in bucks). As top yeah under 15 I got an Achilles heel injury at the start of the season but I still represented bucks in
Fucus week diary.
Dear Diary, Today wasn't as bad as I thought it would be, there are lots of year10's here too, thank god... I would definitely hate it if there was no one I knew here with me. The hardest part was getting up at 6:30 in the morning; I hate mornings. I was hoping that this week would be like a holiday, waking up late, getting to do stuff in the afternoons, no homework... well so much for no homework, I have to write this English diary. Asha and I (my perfect grammar!) took the no. 40 bus to Times Square, we were early getting there, but we had to wait for Kate and ended up being late anyways. First thing after our lecture from Ms Wathall about how being on time is very important, we had an introduction talk from this California fitness guy (I forgot his name already, opps), basically all we were told was to be sensible on the equipment, and to 'be safe you must be smart'. Such a cliché, everything we do now days commences with a lecture about safety. I don't know why they bother; all it does is to give people ideas about ways to get into trouble... Well we were put into four groups; mine is called 'Female Pride'. The name was Dominic's idea, which is why we all find it hilarious. Every time they call it out we crack up laughing. Since Hip Hop was switched to Friday the first thing we had to do was a Cardio blast YEAY! (not). The idea is to get you heart beating fast. If you
Understand the effects of sport in the development of children
Understand the effects of sport in the development of children Social effects Children who regular play sport have showed differences compared with those who don't. There are many social factors but I have highlighted the main ones. These social factors can be used later in life maybe to have respect for work colleagues. Learning respect for others When participating in local sports teams children tend to have respect for their team mates, but also their opponents. Due to the sex difference during school boys tend to be outside whereas girls play indoors. Because of boy playing sport outside they tend to learn goal setting, independent roles, techniques to improve performance and settle dispute. Whereas girls tend to cooperate better and have good patience. Development of coping ability When children play matches or games there are only one winning team but there is also a losing team. When losing the children will have to cope with disappointment and have respect for teamwork and the opposing team. When winning it will teach the children to have respect for the opposing side. Improved cooperation skills A successful team will need to cooperate to do well in a competition, so when children play in a competition in a team sport the performers will need to cooperate with each other, when older they can cooperate with people and consider other peoples feelings and