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For the same intensity, time should be gradually increased as cardio respiratory and muscular
endurance increases. A simple test for speed is the 30 metre sprint and all this involves is sprinting as
hard as you can for this distance and recording the time at the end and the advantage of this is that
the equipment is readily available. My strengths in football are passing in the main 3 types of ways
e.g. Long, short, and through. In my view, this is sufficient time, as if it were less I would not have
enough time, and if it were more, I would get tired before the end. This is also when a player’s form
deteriorates and this leads to the cardiac output and the stroke volume to decrease. Looking back to
see what I wanted to improve I think I have very much improved, and despite my injury I think I did
very well to improve as much as I did. The test is a run around a 200 metre track over a 12 minute
period. It supplies 70% of the energy required by the body, but also keeps the body warm and
protects vital organs. When a training session ends a large supply of blood is retained in the muscles.
Session 3; Tackling Practice, Ben would have to attempt to tackle me while I was holding a tackle
bag. To stretch the hamstring, do follow these instructions. During the gentle exercise of the cool
down the body releases hormones that counter the effects of adrenaline and allow rest and sleep
after exercise. Write a review Update existing review Submit review Cancel It's good to leave some
feedback. Over time, I will make the sessions harder for Martin. This could be used in gymnastics to
hold a position on the bar. The evidence to support this was that my results were better than the prior
weeks results, even with 30 seconds less rest after each circuit. Also it had a space so we could
record our recovery rate and out heart rate, both resting and just after exercise. You extend your arms
then until they are straight lifting the whole weight of your body. The advantage of this is that the
testing procedure is simple and little equipment is needed. Mt final conclusion is that after this week
program Ben has gained a lot of fitness and skill in his game, on various parts and all round play, if
he was to continue this for longer it would help him immensely and keep him in top shape and vastly
improve his game play and rugby ability. You need to tuck a leg in towards the body and hold for 10-
15 seconds to find it effective and repeat if necessary. You need to a eat a varied diet to keep
healthy and different sports require different amounts of each type of food and this can affect your
performance if you eat the wrong things or the wrong amounts. The activities that were chosen were
good and gave both genders a good chance, as none of them were gender based. For example I need
to make sure that I am wearing all of the correct clothing and footwear, all my jewellery is off and
that my hair is tied back. If I am improving each week, then I will know that I am pacing myself
well. This is essential in any type of sport or activity. It tends to be the quicker your heart rate returns
too normal the fitter you are. Your recovery rate is the rate at which your heat beat returns to normal.
After exercise, your heart rate returns to your resting rate a lot quicker. Balance is required in all
sports including football.
After this short jog you must finish with a short spell of stretching. Write a review Update existing
review Submit review Cancel It's good to leave some feedback. We also only spent short amount of
time on each of the different activities so as soon as you were became bored of the activity it was
already time to change to the next one. This achieves one of my targets as I my muscle endurance
improved. My body was slowly getting used to the training circuits. The explosive movement
depends on the efficiency of muscle; how fast, far and for how long they will contrast and stretch.
Also recording all the results on one sheet week after week as motivating because it was interesting
to see if we had improved or not and I if so by how much. This makes stretching muscles and
tendons easier and more effective. Strength and suppleness is the key to good court play in netball
and therefore that is the reason why I chose to try and improve it. It is most likely to be one of the
best flexible forms of training and it can be used to improve any kind of component of fitness. It’s
very useful in competition races because you are able to make a surprise attack or respond to one by
the opponent. You need to hold this stretch for 10-15 seconds and repeat if necessary. I will be able
to measure it by counting out the number of times I score out of total shots. But if exercise is
undertaken on a regular basis, the body can adapt to these stresses that exercises does to the body.
When a beep is heard, the athlete must run to the opposite line before the next beep. I think this is
very bad as it wears out that certain area of the body quickly and can cause injury. They often have a
long neck, a short waist and longer legs. My results for both first and second circuit were better than
my results in week 1. I played two week for a team in Edmonton without much success as I only
spent two weeks and only played two matches there. The hands would have to be in different
positions. Each week we will carry out repetition of these set exercises. Write a review Update
existing review Submit review Cancel It's good to leave some feedback. The test is a run around a
200 metre track over a 12 minute period. These components must be worked on and either improved
or certainly maintained in order to keep the performer at the top of their abilities. Both of these
pictures show the transfer of weight onto the bent leg in order to feel the stretch on the calf muscle.
A good test for this is the Sit and Reach Test where only a Sit and Reach box is required, and this
gives an indication of the flexibility of the hamstrings and the lower back. I scored very low in the
first session and this was mainly down to the fact that it was the first time I was competing in the
circuit. If the overload of the body systems is increased appropriately, then the improvement caused
by training easily be seen, especially in the early stages of the training programme. I will experiment
with recovery time in terms of whether it will improve my endurance, if not, then I will shorten the
recovery time which will increase the intensity. Then I checked that all the equipment I would be
using was safe and then I could continue will my training.
There is also a weekly diary and a training booklet template to work alongside this. Bens
understanding of the game has improved gradually, he can make most decisions independently and
quickly. Week 6. Session 1; Ben will train with the local team, doing many similar exercise's he had
done with me. Her ability to reach down low and high to intercept the ball during a game is very
useful. My results show that my improvement rate varied from ach different activity, for example I
improved rather rapidly and dramatically on the dorsal rises, whereas on the sit-ups it was a slow
start and then a sudden peak at the end of the programme. I do however; have one complaint about
this activity. For power I will shoot from range and see how accurate the shot is so this links in with
accuracy. Speed is useful on the court and in game play, however strength and suppleness is just as
or even more important as you need to be able to move freely, and with good intentions and strength,
to make sure you can carry out your movements. It is also required in the arms for repeated passing
of the ball. After the bleep test or my circuit training I would measure my heart rate again to find out
my bpm after exercise. It works the muscular, respiratory and cardiovascular systems. This will
benefit my all round performances in a competitive game of football. In many sports and games, the
concept of balance relates to our ability to keep our center of mass over our base of support. For
example, if you are about to participate in a game of football, then jogging the width of the pitch a
few times is a good ideal start to a warm up. The fitter you are the lower your resting heart rate
becomes. I also need to make quick passes and dodges, especially at the centre pass. As we were
doing it inside in a sports hall the weather didn’t need to be taken into account. This time however, I
was more motivated and was determined to do better, not to mention more fit than I was due to the
circuit training. I was however somewhat disappointed with some of my results which were lower
than that of the previous week, and by the end, I was very tired. It was positioned perfectly in the
circuit just after the press ups and sit ups, and towards the end of the circuit. Warm up exercises were
done before all of the sessions to make sure no muscles were pulled. I started off in the first week,
badly, getting very tired and pulled muscles. So I feel that it was effective and the fitness test was
very successful. I was able to complete with circuit with ease as I was used to the circuit and my
body was able to compete with the vigorous training. Improving her stamina will help towards
improving her speed. Having good flexibility also helps to prevent injury. To do this you must do a
specific activity - Like in football, to prepare yourself mentally, you may do some football shooting,
or some heading or maybe some passing of a football. We had the choice of which two we would
like to improve, we had the choice to do both strength and suppleness or stamina and speed.
Therefore more oxygen is picked up out of each breath and more carbon dioxide is removed. This
will mainly help to improve my stamina and running - short and long distances. Also, I will need to
move quickly and swiftly between stations so as not to lose any momentum or time. To increase the
muscle strength, players usually do short sets of work outs with breaks in between.
You must stretch out because after any form of exercise, be it heavy or light, the muscles do tend to
get stiff and tighten a lot easier if this is not done. These components are important in football
because if you don’t have endurance you can’t last the whole 90 minutes of a match and you will
tire out quickly. I play goal defence or goalkeeper meaning that I need to be agile and strong in both
my play and my decisions. Then I’ll take down the results after 20 shots and try again afterwards to
see how much I’ve improved. Fartlek, which was first developed in the 1930's, originates from
Swedish for 'Speed Play'. I felt that it did what it was supposed to do and that’s all that really
mattered. To improve accuracy I will shoot and see how many times out of 20 I will hit the target
(goal) and keep repeating this to try and see if I can improve on my previous score. I also planned to
apply the principle of overload by planning to use the F.I.T.T principle and I also planned to push my
self to my limit. For goal defence I need to be able to move easily around the court. These may be 5
to 10 seconds duration and recur every 2 to 3 minutes. This is similar to continuous training but
containing short, sharp bouts of efforts of a much higher intensity. An extreme Mesomorph would be
very well suited to become a goalkeeper in football. I could even cope with just 1 minute rest
between each circuit. As you become fitter and as you have done more of your circuit, you may want
to increase the time spent on each station. For the first 2 weeks we will carry out repetitions for 25
seconds, then for the following two weeks we will carry out the repetitions for an extra 10 seconds
meaning that the total time for repetitions is 35 seconds on each activity. As I have said before, week
4 was much harder for me as I had no partner to work against. This means the player becomes more
flexible and running efficiency improves. A warm up at this intensity has the effect of allowing an
increase in the range of movement of the joints and improving aerobic performance. Speed is useful
on the court and in game play, however strength and suppleness is just as or even more important as
you need to be able to move freely, and with good intentions and strength, to make sure you can
carry out your movements. All this contributes to pre venting serious injury whilst the physical
activity is taking place. This means there is more room for the lungs to expand meaning they can take
ion more air with every breath. Write a review Update existing review Submit review Cancel It's
good to leave some feedback. It can affect your performance in many ways ranging from slightly to
a lot depending on the nature of the chosen sport. An example is the hinge joint at the knee (which is
designed for stability). The time it takes to return depends on how fit you are. The activities that
were chosen were good and gave both genders a good chance, as none of them were gender based.
Write a review Update existing review Submit review Cancel It's good to leave some feedback. This
will show the difference in my scores over the six sessions. I think this is due to the fact my body has
got used to the higher level of training and was prepared for this next test. The ability to produce co-
ordination movement is necessary for the successful performance of sporting skills.
This resource hasn't been reviewed yet To ensure quality for our reviews, only customers who have
purchased this resource can review it Report this resource to let us know if it violates our terms and
conditions. I have taken every aspect of safety into account all of the safety flaws that could be
around me. Although the precise nature of the responses in each case will be different, the
mechanisms involve two closely related processes. Reviews Select overall rating (no rating) Your
rating is required to reflect your happiness. Overall I have achieved what I wanted to get out of this
whole experience and I have noticed a change in my game play. For the first 2 weeks we will carry
out repetitions for 25 seconds, then for the following two weeks we will carry out the repetitions for
an extra 10 seconds meaning that the total time for repetitions is 35 seconds on each activity. This
means there is more room for the lungs to expand meaning they can take ion more air with every
breath. Session 2; Ben will join in with an internal game Session 3; Ben will play in a game against
another team, he will be put to the test in many areas of what we had worked on in the previous 6
weeks. These are all thing in which we need to overload on. Session 2; Ben will be the defender, me
and an extra person will have to try and get past him, and Ben will have to try to tackle the player
with the ball. Aerobic activity within this period would include steady running, fartlek training,
weights and circuits. On the first graph, the results for press-ups, sit-ups and ball passes are shown.
Training can be in many different forms and applied in many ways. I am now able to see a huge
improvement in my fitness; this conclusion is supported by my post- training fitness testing. This
should be timed and compared to national standards. Lean into the wall until you feel tension in the
calf muscle of the extended leg. I am a competitive hockey, netball and tennis player and so keeping
fit for those activities is hard but needs to be done. I will need to keep the level of physical exercise
more or less the same as well as my diet and any other things that will affect my results greatly in
order to obtain more accurate results. By addressing this weakness and improving it, Martin will
enjoy playing football and also boost his confidence at the same time. Gcse pe coursework 6 week
training programme - YouTube. This means, by being more fit, the heart should beat less after an
exercise as the blood will flow more easily around the body when there’s less fat. Make sure there is
no jerky movements and that the fingertips remain level and the legs flat. These may be 5 to 10
seconds duration and recur every 2 to 3 minutes. Then for another 15 minutes, pass 60 metres apart.
We will be analysing each others performance and recording weaknesses. Untrained athletes may
only be able to work for a few minutes when they are starting a new event. I play goal defence or
goalkeeper meaning that I need to be agile and strong in both my play and my decisions. PE - 6
Week Training Programme - GCSE Physical Education (Sport. It allows a gradual decrease in
temperature, heart rate and blood pressure, back to resting levels. In total my heart beet decreased by
7 beats per minute.
To make this stretch effective you need to hold it for 15-20 seconds and if any previous injury has
been specifically to the calf muscle you may want to repeat these steps more than once. A warm up
at this intensity has the effect of allowing an increase in the range of movement of the joints and
improving aerobic performance. This allows flexion and extension at the lower leg at the uniaxial
plane. Reaction time is also important when intercepting opponents passes. This means the player
becomes more flexible and running efficiency improves. I tried very hard to score a good result, and
this was reflected in my scores. Her ability to intercept the ball and then to pass quickly to a team
member is excellent. I don’t think I would need to adapt the fitness programme but I may gain more
from it if I did the programme after I had recovered fully from my injury. As this was the first time I
was taking part in the circuit, I did not know what to expect or how to pace myself, so I went out
using all my strength and power on the first few activities. You need tactics and to be able to move
agilely and with strength. Fitness is being in good physical condition; being in shape or in condition.
The evidence to support this was that my results were better than the prior weeks results, even with
30 seconds less rest after each circuit. During the run is produced and a state of is reached. This
means I will be using at least 80% - 90% of my maximum heart rate. Gcse pe coursework 6 week
training programme - YouTube. The training sessions also need to be often enough to maintain any
improvements achieved in each session. The cool down should not be considered as unimportant as it
is just as important as the warm up. The test is a run around a 200 metre track over a 12 minute
period. This means you should never have two activities that work the same muscle in a row, spacing
out leg, arm and abdominal exercises. All this helps to prepare the muscles, tendons and joints for
more strenuous activity. It is important to hold this stretch for 15-20 seconds in order to make it
effective. For example, lifting weights will increase muscular strength but will have little effect on
the aerobic capacity of the individual. It also helps in the recovery of the muscles and heart rate and
other tissue through the removal of waste products. And then on the other it had a space for us to
record how we thought the session went. In totals my heart rate decreased by 13 beats per minute.
Again working my upper body it will help me to throw in the ball when extending my arms. Write a
review Update existing review Submit review Cancel It's good to leave some feedback. Training can
be in many different forms and applied in many ways. To improve accuracy I will shoot and see how
many times out of 20 I will hit the target (goal) and keep repeating this to try and see if I can
improve on my previous score. You need to be able to shoot well to be able to score goals to help
your team win the match.