Before I started to even design my personal exercise programme, I had to find out my general level of fitness.
Before I started to even design my personal exercise programme, I had to find out my general level of fitness. This is so as I can determine my individual strengths and weaknesses in order to know what I need to be focusing on in the PEP. The fitness tests chosen must be relevant to my sport. Overall fitness in every area is needed for tennis and therefore a variety of fitness tests need to be chosen as I can establish a base from which to determine training loads. The tests can also be used to evaluate whether or not my training programme was successful. The components of fitness are either health related, also known as physical fitness (health benefits maybe gained through improvements in these components), or skill related. Health related factors are physiologically based and determine the ability to meet the physical demands of an activity. Heath related factors include: * Strength * Speed * Cardio-respiratory endurance/aerobic capacity * Muscular endurance * Flexibility * Body composition Skill related factors, also known as motor fitness, are based on the neuromuscular system and determine how successful a particular skill can be performed. Skill related factors include: * Agility * Balance * Co-ordination * Reaction time * Power In tennis, all of the health and skill related components are required to determine a successful outcome. Therefore I need to
Personal exercise programme - Like all martial artists I feel that I am health-conscious, and amongst the most highly motivated, long-term devotees of overall health and physical fitness.
Personal Exercise Programme Planning Section 1 Outline of current performance & FIT levels Like all martial artists I feel that I am health-conscious, and amongst the most highly motivated, long-term devotees of overall health and physical fitness. As such, it's in my best interest to understand martial artists in terms of motivations and skills needed to develop and maintain. Developing this Personal Exercise Programme, can best help me achieve goals in a more efficient manner than otherwise possible. Martial arts include a variety of skills and different styles which will need to be taken into consideration when designing my Personal Exercise Programme(P.E.P.). Becoming successful in Martial arts involves time, dedication and adherence to a systematic approach to training. Throughout my programme I will be trying to work on my skills, strength, flexibility and speed and quickness training for development of a tournament strategy. The typical stages of martial arts training progresses from physical, technical and tactical to psychological preparedness. The physical ability includes strength, balance and flexibility which is necessary to learn and develop for technical skills, such as how to kick or punch. My current performance level in Tae Kwon Do has taken me to brown belt level where the physical requirements is persistently rising. By doing my programme on a
The Pure Theory of Law
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
Personal exercise program
Personal exercise program Mr Bates Name: Aaron Chester Age: 17 Gender: Male Weight: 62 kg Height: 181 cm Health problems/injuries: None Activities undertaken: Sunday league football Exercise Activity tested Result Group/ national rating To improve/maintain Weight 61kg Height 81cm Jump Spring 37cm Fair Improve Chin ups Biceps 2 Poor Improve Sit and reach Flexibility 9cm Average Maintain Bleep test Vo2 max 0.4 - 48 Average Improve Agility Agility 8.58 sec Average Maintain Balance (static) Balance 9sec Average Ignore Sit ups Abdominal 29 Good Maintain Press ups Triceps 4 Fair Improve Dynamic hand grip strength Left Hand strength 50 Average Ignore Right Hand strength 55 Average Ignore Dynamic leg strength Quads 09 Good Maintain Dynamic back strength Gluteus 89 Good Maintain Hand and eye co-ordination Co-ordination 29 Good Maintain Foot and eye co-ordination Co-ordination 62 Excellent Maintain 30 meter sprint Speed 3.8 Excellent Maintain Fat test Body fat 9% Good Maintain Reaction time Reaction 30cm Average Maintain Queens collage step test Vo2 max 24 Good Improve From the above 18 tests I carried out, I gained the following sets of ratings: * 2 excellent * 6 good * 7 average * 2 fair * 1 poor The
Justification of Fitness Components for Rounders.
Introduction Candidate's Name: Aisha Hussain Candidate's Centre Name: Slough Grammar School Candidate's Centre Number: 51427 The Chosen Activity on Which the Portfolio Will Focus: Rounders Declaration - this personal performance portfolio represents my own original work. Any information which I have obtained form other sources is acknowledged. Signed ............................. Table of Contents Anatomy and Physiology Justification of Fitness Components for Rounders Physical fitness is the ability to cope effectively with the stresses of everyday life and still have energy left over for emergencies. Fitness can contribute to a healthy lifestyle, but health and fitness are not the same thing. The level of fitness you require depends on your lifestyle. A relatively sedentary life only requires brisk walks to maintain your fitness level. However, if you play sport regularly, you have to train many times a week to maintain a high fitness level. Fitness consists of many components which fall into two categories: health-related fitness or motor/skill-related fitness. Health-related fitness is essential for everyone to maintain a healthy lifestyle. Motor/skill-related fitness is more important to the sports performer. Health-related fitness: - * Aerobic capacity (cardiovascular endurance) - the ability of an athlete to take in and use oxygen, allowing participation in
PEP My main sport is hockey and as the hockey season has now ended, I want to have something to keep me fit throughout the summer and to improve
Contents Contents Page 1->4 Introduction to Me Page 5 Participant Questionnaire Page 6->7 Personal Information Page 6 Test Results Page 6 Medical Page 7 Training Programme Page 8->12 Week 1: First week Page 8 Week 2: Egypt week Page 9 Week 3: Return from Egypt week Page 9 Week 4: Fourth week Page 10 Week 5: Fifth week Page 11 Week 6: Last Week Page 12 Training Program Overview Page 13->28 Week 1: First Week Page 13->16 Thursday Page 13 Morning Page 13 Afternoon Page 13 Evening Page 13 Friday Page 13->14 Morning Page 13 Afternoon Page 13 Evening Page 14 Saturday Page 14 Morning Page 14 Afternoon Page 14 Evening Page 14 Sunday Page 14 Morning Page 14 Afternoon Page 14 Evening Page 14 Monday Page 15 Morning Page 15 Afternoon Page 15 Evening Page 15 Tuesday Page 15 Morning Page 15 Afternoon Page 15 Evening Page 15 Wednesday Page 16 Morning Page 16 Afternoon Page 16 Evening Page 16 Week 2: Egypt Week Page 16 Thursday-Saturday Page 16 Week 3: Return from Egypt week Page 16->17 Saturday Page 16->17 Morning Page 16 Afternoon Page 17 Evening Page 17 Sunday Page 17 Morning Page 17 Afternoon Page 17 Evening Page 17 Monday Page 17 Morning Page 17 Afternoon Page 17 Evening Page 17 Tuesday Page 17 Morning Page 17 Afternoon Page 17 Evening Page 17 Wednesday Page 17->18 Morning Page 17 Afternoon Page 17 Evening Page
Gym PEP
Contents Contents Page 1->4 Introduction to Me Page 5 Participant Questionnaire Page 6->7 Personal Information Page 6 Test Results Page 6 Medical Page 7 Training Programme Page 8->12 Week 1: First week Page 8 Week 2: Egypt week Page 9 Week 3: Return from Egypt week Page 9 Week 4: Fourth week Page 10 Week 5: Fifth week Page 11 Week 6: Last Week Page 12 Training Program Overview Page 13->28 Week 1: First Week Page 13->16 Thursday Page 13 Morning Page 13 Afternoon Page 13 Evening Page 13 Friday Page 13->14 Morning Page 13 Afternoon Page 13 Evening Page 14 Saturday Page 14 Morning Page 14 Afternoon Page 14 Evening Page 14 Sunday Page 14 Morning Page 14 Afternoon Page 14 Evening Page 14 Monday Page 15 Morning Page 15 Afternoon Page 15 Evening Page 15 Tuesday Page 15 Morning Page 15 Afternoon Page 15 Evening Page 15 Wednesday Page 16 Morning Page 16 Afternoon Page 16 Evening Page 16 Week 2: Egypt Week Page 16 Thursday-Saturday Page 16 Week 3: Return from Egypt week Page 16->17 Saturday Page 16->17 Morning Page 16 Afternoon Page 17 Evening Page 17 Sunday Page 17 Morning Page 17 Afternoon Page 17 Evening Page 17 Monday Page 17 Morning Page 17 Afternoon Page 17 Evening Page 17 Tuesday Page 17 Morning Page 17 Afternoon Page 17 Evening Page 17 Wednesday Page 17->18 Morning Page 17 Afternoon Page 17 Evening Page
Fitness Programme
Personal information: Name- Kshi Ramdin Age- 15 Date of birth: 05/05/1989 Height- 6ft 3 inches Weight- 13.9 stone Existing fitness level: My fitness is of quite a good level at the moment because I am involved in numerous sporting activities and training sessions which consist of lots of fitness work so I can comfortably deal with the demands of everyday life. Present training demands: I am currently doing rugby training for around an hour after school every Monday. I then have a games session every Wednesday and I also do kickboxing training every Wednesday night. During the week I also have a few PE lessons in which I play basketball or hockey. On Tuesday nights I have football training. On Saturday morning/afternoon I have a rugby match for the school and then have a weight training session at the gym afterwards. On a Sunday morning I have a football match for my Sunday-league football club. * I play rugby for the under 16 As team every Saturday. * I play football every Sunday in the Epsom and Ewell league for Walton Heath and we are currently looking to gain promotion to the top league for next season. Sports I play: * Football * Rugby * Kickboxing * Basketball * Hockey I have had various injuries in the past mainly being back injuries which in the last few years has meant I have had to miss a few games in order to recover properly but I haven't had any
Netball study - P.E coursework
For my course work I will be coaching netball. About Netball Netball is a fast skilful team game based on running, jumping, throwing and catching. Teams may consist of up to 12 players but only seven players may be on the court at one time, the extra players will be used if one of the players on court are injured or to tired. The aim of the game is to get the ball in the opposing goal ting as many times as possible throughout a match. The court is split by two lines that divide the court into thirds. At both ends of the court there is a shooting semicircle and a 10ft goal post with no back board. Each player has a playing position determined by the areas of the court where they may move. The playing positions are; Goal shooter (GS), Goal Attack (GA), Wing Attack (WA), Centre (C), Wing defence (WD), Goal Defence (GD), Goal Keeper (GK) Position responsibilities GS Her main job is to score goals and to work in and around the circle with the GA. She must be able to react quickly to things such as rebounds of the ring and quick passes into the circle. GA She is also allowed to shoot and must work closely with the GS to feed balls into the shooting area. WA Her job is to create as many shooting opportunities as possible. She has to have solid passing with a range of passes into the shooting area. C To take the Centre Pass and support the defence and attack. She must
Action Plan - I am going to create a plan in order to improve my weaknesses within the game of netball.
Section B Action Plan I am going to create a plan in order to improve my weaknesses within the game of netball. The plan must be specific to me therefore, by analysing my performance I can identify my weaknesses. This will help me to set targets which I want to reach whilst carrying out my plan. I am 16 years old and it is very important that the plan is designed for the correct age category. Younger people may not be fully developed and could therefore injure their bones, joints, muscles, ligaments and tendons. I am a very active person as I enjoy taking part in many different physical activities. I have a high level of general fitness as this relates to the fitness required by a normal person to cope with the daily demands made of them. Being in good health is a complete state of physical, mental and social well being. I t helps to prevent you against accidents, heart disease, stress, muscle injury and other health problems. I am generally fit to cope with the following demands of everyday life: * Over a 2 week cycle, I do 2 hours of A Level practical PE lessons * I take part in the Enrichment activities during a Wednesday afternoon usually playing netball against other colleges. * Once a week I have a netball match in a women's league, lasting 1 hour. * On Tuesday's I do 135 minutes of dancing. This includes 45 minutes of tap, 45 minutes of Pointe ballet and then 45
