Pep Training Program
Pep Training Program Intro I am a 15-year-old male and I am going to devise a training programme for myself to do over the next 6 weeks. I play a lot of football but also enjoy many other sports including cricket, squash and athletics all of which along with football I participate in regularly. The main reason I want to get fitter is because I feel my performance at the end of a game is not as high as it could be because my body is tired and is not performing at its peak level for a long enough period. This also has a major affect on my performance because I can't carry out skills as quickly or as well towards the end of a game to the level that I know I can. This then gets me frustrated and can have a negative effect on not only me but also the rest of the team. I feel that if I design a training program to improve my fitness my performance will be greatly enhanced and will not only help myself but other people as well. I am quite lucky in the fact that I have no real health problems and have suffered no major injuries in my sporting life. However I can be prone to pulled or strained muscles after strenuous exercise so I will have to make sure that I have an appropriate cool down that will stop this from happening on my training programme. Before designing my programme I need to think of my likes and dislikes towards training. I don't mind running long distances outside
Explain in more detail what aspects of fitness I need and why I need them to be excellent to perform at my best.
Anatomy and Physiology Task 1 The identification and justification of the components of fitness important in your chosen activity. Since football is an invasion game, to play it I need a relatively good standard of all round physical fitness. All different aspects of fitness need to be of a high quality, these include skill related fitness, cardiovascular fitness and muscular fitness. Now I will explain in more detail what aspects of fitness I need and why I need them to be excellent to perform at my best. Skill Related Speed - Speed is vital because as a central midfielder I need to be first to the ball before my opposite number. It is also important for making forward runs as they need to be made quickly to catch the defenders off guard. Furthermore, speed helps when attempting to get past an opponent with the ball because when a skill is executed, acceleration is needed to then get away from the opponent. Co-ordination - Co-ordination is an obvious important factor when playing football because to kick the ball correctly, good co-ordination is needed. If swerve is going to be put on the ball, the foot must make contact with it in a very specific area. If co-ordination is not at its best then this would be very difficult. Reaction Time - Good reaction time is essential because football is very unpredictable and as a player I must be ready and prepared for almost
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
Sprint Training Plan
Circuit Plan Planning Purpose/Aim of the Programme Personal Fitness Profile Explain how fit you think you are, and if you have any injuries or health problems. Outline how much physical activity you get in a typical week. State what targets you expect to achieve by the end of the 5 sessions in terms of aspects of fitness/skills you want to improve. 5 marks My Current Level of Health: I suffer from no prominent illnesses. Although I have had a few previous injuries where I pulled my hamstring and gastronemius, which kept me out of training for 3 months and I had to have physiotherapy for it fortunately they recovered. Although I still do have problems with my ankles, which are very weak from a previous injury that never recovered, and sometimes in training if working particularly hard it can cause a strain on my Physiatic nerve. Fitness Generally I think I am quite a fit person. For Athletics I train every Tuesday and Thursday, overall in the week I do 3 hours of training for athletics. In the winter we do circuit training on Thursdays, which is hard. In the summer we have meets every second Saturday or Sunday, which are for most of the day and sometimes I have them for school during the week. At school I do 3 hours of PE, which involves sports such as: hockey, netball, basketball, badminton, athletics, volleyball, trampolining and rounders. In the beginning of
Exercise Addiction.
Exercise Addiction Exercise is an enjoyable way to relieve stress and increase energy levels, however, when involvement becomes intense, exercise can turn into an addiction that must be performed every day. If an exercise-addicted person cannot exercise, he or she will experience a great deal of guilt and anxiety over the inactivity. Not being able to exercise causes severe depression. Problems at home, work, and with relationships occur. "Psychological and/or physical dependence on a regular regime of exercise characterized by withdrawal symptoms after 24 to 36 hours". - quoted from www.personal.psu.edu There are two types of Exercise Addiction Positive Addiction: (healthy habit) Negative Addiction: (exercise controls one's life) Only a small percentage of people have a negative addiction. Symptoms and signs: - Exercising to the detriment of every other element of their lives - Exercising despite serious physical injuries - Missing work, school, and time with loved ones in order to exercise - Depression, low self-esteem, repressed anger Withdrawal Symptoms Anxiety Irritability Guilt Muscle twitching No matter how much they exercise or achieve in other areas of their lives, they believe they should do more. Because some sports demand a certain body type (such as gymnastics or ice skating) or depend on the weight of the athlete (such as wrestling or
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
Why are some people naturally better at sports than others?
Why are some people naturally better at sports than others? - An Introduction to VO2 Max Every cell consumes oxygen for respiration, to make energy. Muscle cells that are used in exercise need energy to contract. So it makes sense that they will use more oxygen during exercise. Therefore to be good at sport, getting as much oxygen as possible to those cells is vital. This is called the maximum oxygen consumption and is characteristically very high in great athletes. The measurement for maximum oxygen consumption is VO2 max, or the volume of oxygen consumed by the body each minute during exercise. Because oxygen consumption and energy expenditure are related, measuring one means you are also measuring the other. Basically, the bigger a person's VO2max the better they are at sport! VO2 max can be determined by considering 3 factors: . Cardiac output (or the volume of blood pumped by the heart in one minute) This is calculated from the heart rate (or the number of beats per minute) and the stroke volume (how much blood is pumped at each beat). 2. The oxygen carrying capacity of the blood (or the number of haemoglobin in the red blood cells) 3. The amount of muscle and its ability to use the oxygen supplied. In other words, to have a high VO2 max (and be better at sport), you need to have a big and efficient pump to deliver oxygen right blood to the muscles, and
Adaptations of training Sean Hutchings- Striker
Sachin Sabharwal Player 1 Components of Fitness: Sean Hutchings- Striker > Speed > Power > Agility > Strength > Reaction time > Co-ordination > Stamina For player 1 these training methods should be used to improve the components of fitness is Circuit Training, Weight Training, Fartlek Training, Interval Training, aerobic and anaerobic training. Using these training methods there will be an increase in certain adaptations which are: . Increase in resting levels of glycogen (Interval Training) as you recover quicker. . Increase in quantity and activity of enzymes that control the glucose breakdown. (Anaerobic), increases in anaerobic enzyme function and fibre size occur in the fast -twitch muscle fibres. . Increase in the capability of the player for generating high levels of blood lactate. (Anaerobic) . CP store will increase (Strength) . (Aerobic) Increase in total muscle blood flow during maximal exercise because the redistribution of blood to muscle from non active areas that can temporarily compromise their blood flows in response to an all-out effort. . (Aerobic) Capillary density will increase. . (Aerobic) Myoglobin content will increase. . Increase in the mitochondrial content throughout the trained muscle fibres. Player 2 Components of Fitness: Sachin Sabharwal- Goalkeeper > Power > Reaction Time > Agility > Co-ordination > Flexibility
Am to undergo a Personal Exercise Programme, that will last six weeks, to help me in my chosen sport. I am choosing football and the fitness area I am looking at is stamina
Introduction My name is William Sweet I am 15 years old and I have a fairly active lifestyle. I play football at least 3 times a week and have four, hour and ten minute lesson of sport a week. I have a reasonably well balanced diet. I play football for a local team called Ashridge, who were promoted into division one of the league last year. I play on the right of midfield. I also play cricket for school. Playing on the wing means a lot of running up and down the wings is involved so fitness is important As part of my GCSE Sport studies work I am to undergo a Personal Exercise Programme, that will last six weeks, to help me in my chosen sport. I am choosing football and the fitness area I am looking at is stamina. I have chosen stamina because it will mean that I can run for longer up and down the football pitch without getting tired. What is a Personal Fitness Programme? All people benefit from personal fitness, whatever somatotype they are, Endomorphic, Mesomorphic and Ectomorphic . Exercise can improve people's strength, stamina, speed and suppleness the 4 S's and many more. Using a programme that is based around your fitness is much better as it has your own targets and what you can achieve. This is called the SPOR, S = Specificity, Each person needs a different training based on their abilities. P = Progression, the increase in amount of training
The Golfers Training Programme.
Golf The golf game itself has dated back to around 1340, where the first signs of the game started with a man hitting a club at a ball. But it was not until around the 1350's until golf became a game where people hit the ball across towards a goal. When the game was found, many countries banned anyone from playing the sport, until King James IV bought some clubs of his own. From then on, many places confirmed the right for people to play golf on the land. The first golf ball would probably have been turned boxwood, until around 1620 when the feathery ball was introduced. Role Models There are hundreds of golfers today that are competing to be world number one. But the current number one is Tiger Woods, an American golfer who has been world number one for many years. Born on December 30, 1975, Woods grew up in Cypress, California. Forename: Eldrick (Tiger) Surname: Woods DOB: 30-Dec-1975 Height: 6'2 Weight: 185 Family: Earl and Kultida Woods Eldrick (Tiger) Woods, now 27 years of age, has had an amazing career since becoming a professional golfer in the late summer of 1996. He has won 52 tournaments, 39 of those on the PGA TOUR, including the 1997, 2001, and 2002 Masters Tournaments, 1999 and 2000 PGA Championships, 2000 and 2002 U.S. Open Championship, and 2000 British Open Championship. With his second Masters victory in 2001, Tiger became the first ever to
