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It is intended to raise the body temperature and prepare a player physiologically and psychologically
to compete in a competitive game. This is what I want because it will really help my cardiovascular
endurance. Reviews Select overall rating (no rating) Your rating is required to reflect your happiness.
If you lose interest in what you are doing you will gradually start to perform less. This may also
mean I stress a slightly different energy system and acquire different attribute changes. It also
ensures that our blood continues to circulate well and does not pool in the skeletal muscles. I am
going to work on my agility so that I find it easier to change direction quickly. Football is a team
sport and, therefore, there are different positions. This is an example of the effect of reversibility.
This will involve sit-ups, press-ups and weight lifting. None of these tasks should be performed if I
sustain an injury as it will only make it worse and prolong its effects. The adrenal glands release
surplus quantities of adrenaline. Hopefully my pep will improve my lifestyle as well as my fitness
levels in general. Also I find that going to the gym with a friend particularly one stronger or more
athletic makes me more competitive and the effect of social facilitation takes affect and causes me to
raise my game even more, I aim to ride this competitiveness to maximise my sessions. By gently
working the major muscle groups, waste products are actively removed. This was the first time I told
myself what and how to do everything. I don’t think that it’s will take that many sessions for me to
notice some changes in my overall fitness levels. The waste products in muscles are thought to cause
tiredness and stiffness, and it is not good for anyone to have a rapid decrease in body temperature,
heart rate and blood pressure. For this I wore strapping again but stopped for fear of repercussions of
my actions and further damage being caused. I coped well and for next week I would like to add an
extra set of reps to each station but can the rest period as it is. I hurt my elbow on the pec dec due to
my forearm being sweaty; this caused my arm to slip on rest pads. They found that by specifically
targetting this portion has added benefits beyond that of an equivalent concentric contraction. After
doing so I will have a short rest period then do a sit up multi level fitness test. I shall try to
incorporate the runs around my gym sessions (Tuesday and Thursday are the two days specified by
the hockey club), I shall give this a few week’s trial and see whether or not my performance in the
gym decreases as I increase my work load and weekly exercise. One kick is a big kick, with knees
bending and kicking out while the body leaps and dives forward. The back person sprints to the front
of the line until the whole outline of the pitch has been covered. I really thought that the abdominal
crunches were just at the right intensity, but maybe a bit too long because I really was struggling to
do a crunch in the last 5 seconds. By grouping sets of specific exercises together, this made more
tired quickly, however the exercises that broke up the grouping did give the leg and arm muscles a
break. After the session I put some I use on my shoulder and rested it for a few days. I must
consider this when undertaking my programme so as to not make the exercises to restricted, thus
suffering by not having an appropriate application for the exercises.
From this one week I cannot ascertain any certain benefits, I shall just have to base my PEP solely
on the research collaborated previously. When the principles are applied improvements in
cardiovascular fitness, strength, endurance and skill are expected. Sit-ups can be hazardous to your
lower back, especially when using the straight-leg variety, which arches the back and may create
overextension and strain. I aim to visualise each lift, understand how to complete the lift; forwards,
backwards, inside out. As the weeks go on the cardiovascular work, for example running gets more
and more intense, making me work harder. Football is a sport that requires strength in all major body
parts with particular emphasis on the shoulder girdle, back, hips, and legs. Good example of the gcse
pep - Kingstone Academy Trust. This will not just increase the strength of the muscles have worked
in these exercises as a weight increase would, but it also will work the endurance of these muscles
which I think is more important for my sport. I will slowly increase on the distance covered when
running. I thought that the bicep curls were a lot better because I was working more on the muscular
endurance than just on the strength of my bicep which is more specific than just the strength.
Therefore in my program I must ensure that I have adequate amount of rest periods for my body to
recover. Due to all this relaxation time I have not stressed my body physically, either cardio or
weights. It's accomplished by a strong froglike kick and pull, then a long glide. I will also
concentrate on my aerobic capacity during my training session with my Hockey team. In a game of
tennis, you usually have a 30 second break after every odd number of games. After the kick,
streamline your body by pointing your toes and extending your arms completely. This can be
avoided by mixing the activities you do. How much should be increased so that the training is still
safe and effective. This has an adverse affect psychologically as the performer may not feel capable
or willing to continue with further reps or sets. The assistant should record the distance to the nearest
hundred metres. This period is the preparation period, so it is like a pre season for football. Instead of
doing long distance running all the time you could go swimming. I will be looking for an increase in
my recovery rate and a possible decrease in my resting heart rate. So when I come back to throwing a
normal water polo ball it will be lighter and easier to throw as the muscles will have improved in
strength. The other way I increased the time spent on an individual activity for example during week
one in continuous training I will jog for 30 mins but by week six I will jog for 70 mins. Water polo is
played in the water so it was not very specific. What I am interested in is the amount of repetitions I
can perform on each station on a set weight- muscular endurance. This improves the efficiency of
muscle contraction. This type of training must put stress and discomfort to the body, this is known as
overload. The sit and reach test tested my bodies flexibility.
If you are agile, you will find it a lot easier to beat the opposition. I will complete the circuit in no
particular order, but to vary my results, I will start on a different station each week. E.g. Week 1:
Start on Sit-ups, Week 2: Start on Shuttle Runs etc. The only difference being that I will raise my
head and shoulders instead of my legs. This will consist of a steady jog of about 300m then
stretching the main muscle groups, then a steady jog back to the starting point. For future awareness
I must ensure that I do not forget to work a muscle group sufficiently even if machines are not
working. I hope to continue the cardiovascular routine which I’ve had during my PEP to keep going,
and possibly revisit my strength training at another suitable time. I will hope to do this with the
weight machines in the gym, using a weight training program. I found some areas quite easy but I
found the other parts as hard as I had found them before I had gone away. To work out the maximal
heart rate reserve, you subtract the minimum heart rate from the maximum heart rate. With training
hypertrophy occurs in the heart making it stronger and larger. I felt that I could quite comfortably
cope with the weights I experienced; therefore I altered the weight I used but maintained a 10 rep
set. I had to do it in the rain so I had to keep myself warm between each station so instead of
walking I jogged between each station. Also to help with other aspects of my fitness like muscular
endurance I go to the Gym for 3 hours, which is split into 3, one-hour sessions. First you need to
make sure you are wearing appropriate clothing and footwear. After 5 minutes they swap around so
the player that was throwing the ball first is now a defender. It became tedious and time consuming,
also trying to work at calories wasn’t feasible. In my case, it is stamina that I need to improve on,
which is an aerobic activity would have to be perform five times a week. If I was stronger, it would
help me tackle, hold onto the ball and even sprint to a higher standard. I really enjoyed it, my
motivation levels were very high and I kept pushing my self. During the interval (recovery) the heart
and lungs are still stimulated as they try to pay back the debt by supplying oxygen to help break
down the lactates. After, they must do 1 length of high knees, 1 length of bum flicks, 2 lengths of
side-steps, 1 length of high skips, 1 third of lunges, 1 third of squats, then the last third jogging it
out. If you lose interest in what you are doing you will gradually start to perform less. Even though I
could put this down to my tiredness already before the session I think it was more than that. During
the run is produced and a state of is reached. P.E.P The sport that I am going to do my P.E.P
(personal exercise programme. Therefore these muscle areas should be built up in order to cope with
this strain. I had the problem only when throwing to medicine ball, and only on my right arm. The
pectorals and Latissimus dorsi work together to move the arm at the shoulder joint. Types of Training
Used I am going to use various types of training to help me attain my training targets. After work I
went to the gym, but was so physically drained and achy I physically could hardly lift the weights, I
came home and had 12 hours sleep.
Strength, to get a good leg power because it’s needed for jump shots, rebounding and jump-ball
situations. Sub maximal exercise is performed immediately after the exercise to prevent muscle
soreness (DOMS), stiffness and facilitating recovery. I used two rest days in the week so my body
could recover and so training could be effective. If you do not progress in your training you will only
get to a certain level of fitness and will not be able to improve to the next level. You need to
overload every time your body reaches the point where your fitness level is not increasing any more
or you will not succeed in becoming fitter. The leg extension will work my quadriceps, the leg curl
will work my hamstrings, the chest press will work my pectorals and Latissimus dorsi and. Activities
performed in this section should be reflective of the movements performed in the sport. I hope that
this continues throughout my training programme. The only part I found difficult was the diet as I
struggled with the cutting out of snacks but with a lot of work I managed to do it. By doing the
testing before I start my training programme, I can then use the results to show there has or has not
been improvement in my components of fitness, as I shall test them again after 4 week and after 9
weeks. Those involved in training, young people must have an understanding of body growth and
development and must ensure that training methods do not put undue stress on the growing skeletal
system. It allows a gradual decrease in temperature, heart rate and blood pressure, back to resting
levels. It warms the muscles and relaxes them, which reduces the risk of injury. My PEP shall aim to
improve my maximal exertions; I shall test this through the one rep max and a grip dynamometer
tests. I will measure my heart rate 3 minutes after I have finished the activity. If a player has good
strength it increases his chances of winning 50-50 challenges, which could be crucial to the teams
progress in the game. This line is the axis upon which your whole body should pivot, and it should
extend horizontally in the direction you are swimming. That means you need to make it work harder
than usual. 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. The abdominal
crunches I will change from 1min 30secs to 1min 15secs. I’m going to change this exercise to at
bench presses for 30 seconds with a 12 kg weight bar. Once I have finished a station, I will record
my results and have a 1-minute break. All changes should be gradual in nature and take place over a
period of time. Your hand should enter the water with your little finger first. To achieve the optimal
performance, you would need to increase the training loads and frequency training above optimum
levels. I hurt my elbow on the pec dec due to my forearm being sweaty; this caused my arm to slip
on rest pads. This liberates copious amounts of energy; this process is aided by the enzyme creatine
kinase. As I have said I feel an improvements in my leg power as I can keep my upper body out of
the water for longer, which has improved my passing and shooting. Always breath out when lifting a
weight and breath in when lowering it. There is a variety, from swimming, stretching to various
circuits.
When you inhale, the diaphragm presses downward squeezing the blood out of the internal organs
and their associated blood vessels. Thank everyone for coming and then your session has ended. I
would try harder, to stick to it as some days if I was tired through time difference or heat exhausted I
would decide to just have the day off, I shouldn’t have done this, I must strive harder to stick to it
daily. I will need speed because there will be times in the match I will need to sprint. For example, I
will do 20 sit ups, and 10 press ups. The first being Knowledge of Performance (KP), this tells you
how well or badly you performed. 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. I will be using this when recording results of my
weekly tests I can then look at the results and work out what needs improving. This program is
mainly going to contain aerobic training with some focus on anaerobic training, to help improve
sprint starts and finishes in the water, and my overall speed. A study by Stone et al was undertaken
investigating benefits of free weights against resistance machines, the free weights group was
deemed to show significantly better improvements then the other, this was attributed to many
factors. Bounce jumps (how many jumps from one side to the other side on different legs each time
in a min. This was only slight to start with but as I continued the ache became a strain. This is also
when a player’s form deteriorates and this leads to the cardiac output and the stroke volume to
decrease. When I finally got myself motivated I did enjoy it doing this. I will do this with both my
arms. This is working slightly different muscles around the shoulder joint. This will be because in my
stretching of my cool-down I don’t have any stretches to stretch my rectus abdominus. Problems
arose from my first week in the programme in which I was scheduled to go camping. This means that
when I set up my circuit, I need specific stations that will concentrate on flexibility, aerobic capacity,
power and muscular endurance. The individual times made each exercise quite hard. It is also a sport
where most injuries are caused by too-tight and inflexible muscles, so stretching and flexibility
routines are extremely important, not only to help avoid those injuries, but also to improve agility and
speed. This takes: flexibility, cardio-vascular fitness, and muscular endurance. By the end of the
program my speed should have improved. This is a problem in itself: exercising in a tent isn’t easy.
You can match on the graph the period of injury as the only time that I had no improvement; if I had
no injury I hypothesise that the overall improvements would have been at least 25Kg. Secondly the
speed of the player shooting and passing is very important because quick passing can upset any
defensive side and a quick shot will be able to beat the goalkeeper. This makes stretching muscles
and tendons easier and more effective. After work I went to the gym, but was so physically drained
and achy I physically could hardly lift the weights, I came home and had 12 hours sleep. This will
prove next week’s session to be a real challenge for me. The extra strength has given me greater self-
confidence, when in the tackle situation I feel more apt at breaking the game line and being solid in
defence, stopping an attacker getting through. I will keep my programme specific, only doing what I
need to do.
I had more practise in goal, as this is the position that I will be playing. Even though this exercise
was quite tough it was much easier than has been in the past. This forces your fat cells to push
increased amount of fat into the blood. Unfortunately my diet at present is neither healthy nor
balanced everyday I have similar meals consisting of cereal, snacks like. Obviously as I go through
my programme I will be able to get a better idea of my threshold. If you stop or decrease the
training, you go into reverse and lose the effect. A cool down should consist of a gentle jog and
some light stretching, which should improve flexibility due to the muscle being very warm. The
vertical jump was relevant because it tested the power of my leg muscles and powerful legs are
needed in playing water polo. This resource hasn't been reviewed yet To ensure quality for our
reviews, only customers who have downloaded this resource can review it Report this resource to let
us know if it violates our terms and conditions. This will show how much I would have improved
over the six weeks. These are the factors that affect the rate of recovery. When playing in defence,
flexibility is mainly needed in the arms when reaching for the ball. This means the player becomes
more flexible and running efficiency improves. As for the other results they should improve after my
training period, mainly my targeted components. The movement of many directions throughout the
duration of a tennis match uses both the shoulders to produce the direction of where the shot is
intending and the knees. My shooting skills are sound with a high level of accuracy. Muscle and
Fitness, 2003 has some suggestions for meals that have high levels of protein, without having excess
fat or salt levels. I found working with the 2kg medicine ball, very hard but I think I will stick with it
so I really improve the power in my shoulder muscles. I was extremely focused and put all my effort
in every aspect of my PEP. I usually do a set amount of repetitions of 10K weights and when I can I
do press ups and sit ups. I believe there’s a conclusive link between the specific weights training I
undertook and the improvements noticed, proving that I had designed an effective programme.
Problems arose from my first week in the programme in which I was scheduled to go camping. So a
variety of stretching such as the Achilles stretch and the groin stretch. They will involve jogging for a
minute and then sprinting for 10 seconds. This was because I thought about what was easy and what
needed to be adjusted. Overtraining is caused by the imbalance of training and recovery. If change
the intensity is of my sessions to early then I will be overloading myself and this will not to me any
good at all. I really should have interspersed my weekly sit ups with some over type of training such
as running or maybe cycling. This will put some extra strain on my leg muscles to work them harder.
Due to this I will ensure that in my program a different muscle group is worked in each station.
To reduce overtraining, prolonged rest is needed and a reduction in workload for a certain period of
time. It should involve some kind of light continuous exercise where the heart rate remains constant.
Also I was just about to start some carbo-loading because I had to go to Belgium with the GB junior
team on the 1 st January for a weeks long training camp. The fact can be quickly captured and
metabolised at a high a rate by the muscles. Place the chicken on the grill and cook for about 7
minutes on each side, or until no longer pink in the centre. This exercise should not be performed
alone so I will always have someone with me when executing it. I am also adding recovery rate (rec
rate) to my tables to show how quickly I recover. The assistant records the time from the start of the
test until the athlete can no longer keep in time with the beeps or when the sit ups aren’t performed
correctly. I think rather then changes in the weight I should change the time. I need to spend a bit of
time before the whole work out setting up each station in order to keep to the timings I have set. The
test only measures the leg and lower back flexibility but does show a substantial increase of 7cm.
Any numbers of players can participate in the drill, however teams must be equal (if odd number of
players, one person could help the coach to see if everyone is playing fairly, this can be swapped
around). Each fitness component shall be tested individually. This improves the efficiency of muscle
contraction. So when I came back I was unable to finish my final week of my PEP. For this I wore
strapping again but stopped for fear of repercussions of my actions and further damage being
caused. I would change the times that I did some sessions because some of them were too near to a
game and I did not perform as well as I should have done. The stretch and flexibility phase ease
muscles and joints into positions appropriate to the activity. I took my resting heart rate first, did the
activity then took it every minute for five minutes afterwards. To work out the maximum heart rate
for myself, I would need to subtract 16 (my age) from 220. This increase in temperature leads to
beneficial changes in body tissue. This is basically the energy produced by the respiratory system,
which is used by our muscles, the more ATP produced by aerobic respiration the longer our muscles
can work at a higher level for longer, this being important in a game of football. The training needs
to systematic so that the individual can improve fitness. It does appear that there are more positive
comments about using free weights but a solid foundation from which to base your programme
needs to be established before maximum benefits can be achieved via a free weights training
programme. Strength, to get a good leg power because it’s needed for jump shots, rebounding and
jump-ball situations. Aerobic training sessions tend to last for 20 minutes or longer where as strength
training sessions are generally shorter and less sustained. This occurred part way through the
concentric movement, my arm was under a lot of strain at this point and the sudden release caused a
sharp pain to radiate through my forearm. After the big kick, streamline your entire body as much as
possible. Also is a student checklist, so they can use this to see what they have completed as they go
through. This will improve my stamina particularly muscular endurance of leg muscles this exercise is
a direct link to football as in football you are constantly needed to sprint.