Personal Details

Name: 

Age:

D.O.B:

Height:

Weight: 

Injury concerns:

Present fitness levels:

Facilities available: 

Present sporting Activity: At present I take part in various sporting activities. Some for recreational purposes such as my local leisure centre’s volleyball team, and others for competitive purposes such as camogie and Gaelic football.

I also play Gaelic football for my school and also for my parish team. I also play camogie for my school team. I have been playing camogie and football for about nine or ten years now. My main position on a football team is centre halfback; this position requires a lot of cardiovascular fitness, muscular endurance.

Planning the programme.

Purpose of my PEP.

It is my intention through this Personal Exercise Programme to improve my cardiovascular fitness as well as my muscular endurance. As a Gaelic football player I understand just how important these two components are in relation to the game of Gaelic football. They are vital to promote good performance throughout a match. By improving these components I hope to improve my own performance throughout a match. Improving my cardio-vascular fitness will help me to be more involved in the game, it will enable me to keep working at a steady rate throughout the match and better take on the role as an attacking back. As we know players generally tend to become tired whilst playing a match, this tends to result in making more mistakes resulting in more mistakes being made. Gaelic football requires a number of fitness components some of which are concerned specifically with my leg muscles, I hope to maintain the quality of soloing the ball throughout a sixty-minute match.

Gaelic football requires a number of fitness components.

Before selecting which fitness components I wanted to focus on in my PEP it was first necessary to:

  1. Examine all fitness components, which play a part in Gaelic Football.
  2. Examine my own personal fitness levels.

In fulfilling part A it will be possible to highlight which fitness components are arguably more important than others for the footballer.

In fulfilling part B it will be possible to see, which components most require work and to establish a suitable degree of overload for my first session.

Fitness components

Below I will explain the different fitness components, which are required in my sport of Gaelic. In analysing the sports fitness components it is possible to see which components are arguably more important for this sport than others.

Health Related Fitness.

  • Cardiovascular fitness
  • Muscular Endurance
  • Muscular strength
  • Muscular Power
  • Flexibility

Sport related

  • Speed
  • Agility
  • Reaction Time
  • Balance
  • Co-ordination

Although each one of these are important in relation to Gaelic football it will prove more beneficial for me if I focus on the most important aspects of my fitness for my chosen sport. According to ‘Wesson Et Al’

  • Cardiovascular fitness

This is the ability to provide and sustain energy aerobically. It is dependent upon the ability of the cardiovascular system to transport and utilise oxygen during sustained exercise. Increasing cardiovascular fitness means increasing the capability of the heart and the rest of the cardiovascular system in their most important task, to supply oxygen and energy to your body.
Having good cardiovascular fitness has many health benefits. For example, it decreases your risk of cardiovascular diseases, stroke, high blood pressure, diabetes and other diseases. Cardiovascular fitness is best improved by activities, which employ large muscle groups working dynamically. Such activities include walking, jogging, running, swimming, skating, cycling, stair climbing and cross-country skiing.

  • Muscular Endurance

This is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for sixty minutes. As we know a game of Gaelic football lasts about one hour. Muscular endurance is required in order to be able to withstand the pace throughout the whole game. Muscular endurance is also required for soloing, kicking and hand passing. If muscular endurance is under-developed, technique and accuracy will deteriorate.

  • Muscular Strength

This is the maximum force that can be developed in a muscle or group of muscles during a single maximum contraction. Muscular strength is used in a football match to give distance to a kick. A high level of muscular strength can leave the legs feeling stronger and can delay effects of fatigue so that a better performance can be seen. Muscular strength is also needed when tackling opponents or indeed when being tackled.

  •  Muscular Power

Generating the maximum force (strength) in relation to time (speed). Within Gaelic football muscular power is important, as it is needed for such skills as high fielding.

  • Flexibility

This is the range of movement possible at a joint, it is determined by the elasticity of ligaments and tendons. Usually the type of joint determines the degree of movement as joints are used either for stability or mobility. Flexibility is required in the game of Gaelic football in order to the pick the ball of the ground. Flexibility in the ankle joint is also required while soloing.

  • Speed

This is the ability to put body parts into motion quickly or to the maximum rate that a person can move over a specific distance. Speed generally tends to be determined by the physiological make-up of the muscles. In Gaelic football speed is required in order to overcome the opponent and meet the ball before ones marker.

  • Agility

This is the ability to move and change direction and position of the body quickly and effectively while under control. Agility is required in Gaelic football as it is very important to be able to change directions quickly in order to receive the ball, to follow an opponent, or a deflected ball.

  • Reaction Time

This is the time taken to initiate a response to a given stimulus. In Gaelic football reaction time is very important, as we need to be alert to an ever-changing environment.

  • Balance

This is the ability to maintain equilibrium. This can be while the body is static or dynamic. Balance is also quite important during a Gaelic football match, particularly in kicking and tackling.

  • Co-ordination

This is the ability to execute a sequence of movements correctly and with precision. Co-ordination is required in a game of Gaelic football for kicking. Co-ordination is also need when taking scoring, catching and hand-passing.

Fitness Testing.

Before choosing my components it was important to investigate my present fitness levels, by carrying out a number of different fitness tests.

In the following section I will look at the tests available to me to assess my fitness levels. The section will conclude with a table highlighting my personal scores and the Northern Ireland averages will be provided and a brief analysis of my scores.

Fitness Tests.

Cardiovascular Tests- 20m Shuttle runs (Bleep test)

‘According to Wood (1997-2002)

Cardiovascular endurance, or aerobic fitness, is the ability to exercise continuously for extended periods without tiring, and is an important component of many sporting activities. A person's aerobic fitness level is dependent upon the amount of oxygen, which can be transported by the body to the working muscles, and the efficiency of the muscles to use that oxygen. The best test for aerobic fitness is the maximal oxygen uptake (VO2max) test.  As this test can be expensive and time consuming, many other simpler tests have been designed to predict a VO2max score. The many tests for aerobic fitness can be divided into either maximal or sub-maximal tests. Stressing the body by exercising to exhaustion, as in the maximal tests, is sometimes not appropriate, therefore the sub-maximal tests which are less demanding (and also usually less accurate) can be used. 

  • Description: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is often called the 'beep' or 'bleep' test. The time between recorded beeps decrease each minute (level). There are several versions of the test, but one commonly used version has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each minute.

Flexibility test – Sit and reach test

  • This is a test, which is administered to test for levels of flexibility; it is an easy test to use.
  •  Description / procedure: This test involves sitting on the floor with legs out straight-ahead. Feet (shoes off) are placed flat against the box. The tester holds both knees flat against the floor. The athlete leans forward slowly as far as possible and holds the greatest stretch for two seconds. Make sure there are no jerking movements, and that the fingertips remain level and the legs flat. 

Muscular Power- The standing Jump Test

  • Description / procedure- The athlete begins by standing at the end of a ruled mat. The athlete must stand with both feet firmly on the ground and jump as far as they can by bending their knees. The score should be recorded, repeat and record the highest score.

Muscular endurance- sit Ups

  • Description / procedure: This test involves sitting on the floor with legs bent toward the chest with feet firmly on the ground. The athlete leans forward toward the knees with her hands on each temple on her head. For a sit-up to count the athlete must bring their elbows up to their knees. As many sit-ups in the two minutes are attempted.

Strength Test.- Hand Grip

Strength can be measured by the use of a dynamometer; these are used to measure the force, which is being applied by various muscles. The test that we will use is the easiest strength test to administer, which is the handgrip, which measures the strength of the grip, which is generated by the muscles in the forearm.

Description / procedure: the person being tested holds the dynamometer in one hand in line with the forearm and hanging by the thigh. Maximum grip strength is then determined without swinging the arm.

Speed Tests – 10 x 5m shuttle

  • Description / procedure: Time to run a set distance is recorded. Usual distances measured are 10, 20, 40 and/or 50 metres or yards. If the time to run each split distance is measured on the same run (best recorded with timing gates), acceleration and peak velocity can also be measured. Give the athletes an adequate warm-up and practice first, and some encouragement to continue running hard past the finish line.

Below is a table showing my present fitness levels against the Northern Ireland average.

Current N. Ireland average for

A 16 year old.

                                              My Results

 20m Shuttle run                              58                                                    90

Flexibility                                          27                                                22.0

Standing Jump                                190                                             195cm

Muscular endurance                          50                                                65

Hand Grip                                   31                                             42kg

10 x 5m shuttle                              19.30                                             19.1secs

 Analysis of fitness testing

When comparing my results of the shuttle run to those of the Northern Ireland average I was able to clearly see that I had performed badly. My result was quite low. In Gaelic football cardio-vascular endurance is required as it is used to provide and sustain energy aerobically. I feel that this may be one of the main components which I need to work on, throughout my six-week training programme as it is very important in relation to Gaelic Football.

The next test that I carried out was the flexibility test. I feel that my results obtained for this was satisfactory as it was above that of the Northern Ireland average by 5cm. Flexibility is also important in Gaelic football, as the athlete has to bend to pick up the ball. I don’t think that flexibility would classify as one of the important components, which I need to focus on.

The next test that I carried out was the standing jump test, which is used to test muscular power. I feel that my score in this was acceptable as it was close to the average of 195cm, it is required in Gaelic football as it generates the maximum force and I feel that the result I received is satisfactory.

The next test was the test for muscular endurance, I found this one quite tough as I became quite tired during it. I scored 50 overall and the Northern Ireland average is 65. Muscular endurance is an important components in relation to Gaelic football as a high level of muscular endurance is required to withstand the pace of a sixty minute Gaelic match. I feel that if I focused on this component in, my training programme it would improve my performance in a Gaelic match.

The hand Grip test was the next that I carried out, my score in this wasn’t very pleasing as I only scored 31kg and the Northern Ireland average is 42kg. The hand grip test is used to record muscular strength, which is also important in relation to Gaelic football.

The final test, which I carried out was the 10 x 5m shuttle run which is used to test for speed. Speed is required in Gaelic football but an athlete will perform best if they complement their speed with the other fitness components. I feel that the score I received for this test was satisfactory and that there are other components, which require more focus.

After analysing my results I feel that the two components, which I should focus on are:

  • Cardio-vascular fitness
  • Muscular Endurance

Below can be seen the two fitness components which I have chosen to focus on.

Cardiovascular fitness

I will need to focus on this aspect in order to keep up fitness levels and to improve them. In doing this it will enable me to be able to keep up with my opponent to prevent her from getting away. As a centre-half back player I know how important it is to be efficient in order to keep the ball from coming into defence and producing a dangerous situation of a score for the opposition. An attacking half back always needs to be concentrating on the ball in order to ‘attack’ the ball and carry it back up to their scoring area.

Muscular Endurance.

I will need to focus on this aspect, as Gaelic football requires a high level of muscular endurance during a game, it requires you to be constantly on your toes and ready to go. I feel that this is one of the most important aspects which I need to improve as muscular endurance is required throughout the whole game as a full effort needs to be placed from start to finish. It is also required when the athlete is soloing and hand passing.

Safety Considerations

In terms of good practice and for safety considerations every training session should commence with a thorough warm up and equally important should conclude with a cool down. The following section will address the components of a warm up and a cool down and examine the importance of including these into any training regime.

The importance of Warm-Up

The purpose of a warm up is to get your body moving, begin raising your body temperature, it will stretch muscles, move your joints and get energy pathways working so that the proper fuel is getting to your muscles.

    A proper warm up will prepare your body for the workout and will make the work feel easier than it would if you started out cold. A thorough warm up can reduce the risk of injury. It can assist the body to achieve a state of readiness for vigorous activity and enhances the performance of movement required for exercise.

Warm ups can provide physiological benefits for the performance which has also lead to an enhanced performance. Some of which can be seen below. According to ‘Wesson Et Al’

  • Warm ups can prepare the body muscles for the exercise activity they will be participating in.
  • Warm ups release adrenaline to the heart, therefore increasing heart rates, this means a greater level of oxygen will be transported to the working muscles by an increased delivery speed.
  • Increased muscle temperatures increase muscle metabolism and therefore ensures a readily available source of energy
  • A warm up will lead to increased body temperature, this will help to decrease the chance of muscle injury as there will be increased extensibility and elasticity of muscle fibres therefore leading to increased speed and force of contractions.
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There are two types of warm up which are typically used- General and specific. The purpose of a general warm up are according to ‘Wesson Et Al’:

  • Increase body and muscle temperatures and blood flowing to working muscles.
  • Facilitate the production of energy for exercise.
  • Increase oxygen delivery to muscles.
  • Improve the travel speed of nerve impulses
  • Improve the efficiency and the speed of muscle contractions.
  • Gradually increases the load on the heart, which helps prevent abnormal cardiac rhythm.

This type of warm up includes callisthenics, stretching and running; stretches should be smooth, slow movements held ...

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