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Exemplar Personal Exercise Exemplar Personal Exercise PlanPlan
GCSE Physical EducationGCSE Physical Education
PERSONAL EXERCISE PERSONAL EXERCISE PROGRAM PROGRAM
ROBBIE WILLIAMSROBBIE WILLIAMS
FOOTBALLFOOTBALLQueenswood SchoolQueenswood School
Centre Number: Centre Number: 1730817308
Candidate Number: Candidate Number: 007007
Let me entertain you….Let me entertain you….
INTRODUCTIONINTRODUCTIONI AM DOING A SIX I AM DOING A SIX WEEK TRAINING WEEK TRAINING PROGRAMME TO PROGRAMME TO IMPROVE MY FITNESS IMPROVE MY FITNESS FOR FOOTBALL. FOR FOOTBALL.
I WILL TEST MY I WILL TEST MY FITNESS BEFORE AND FITNESS BEFORE AND AFTER THE PLAN AND AFTER THE PLAN AND SEE IF I HAVE SEE IF I HAVE IMPROVED.IMPROVED.
TESTSTESTSSPEED SHUTTLES 20M FOR I MINUTESPEED SHUTTLES 20M FOR I MINUTE
Result: Result: Rating:Rating:
FLEXIBILITY- SIT AND REACH TESTFLEXIBILITY- SIT AND REACH TESTResult: Result:
Rating:Rating:
ENDURANCE PRESS UPS IN A MINUTEENDURANCE PRESS UPS IN A MINUTEResult:Result:
Rating:Rating:
ENDURANCE -BLEEP TEST ENDURANCE -BLEEP TEST Result:Result:
Rating:Rating:Resting HR=Resting HR= Working Working HR =HR = Recovery rate =Recovery rate =
STRENGTH TEST -1 REP MAXIMUMSTRENGTH TEST -1 REP MAXIMUMLeg press=Leg press=Arm curl =Arm curl =Pec deck=Pec deck=Hamstring curl = Hamstring curl =
SUMMARY OF STRENGTHS & SUMMARY OF STRENGTHS & WEAKNESSESWEAKNESSES
As you can see from the above results I have an As you can see from the above results I have an average level of flexibility, my speed and average level of flexibility, my speed and cardiovascular endurance are good and my cardiovascular endurance are good and my strength is excellent. strength is excellent.
I play midfield position in football so it is I play midfield position in football so it is important that I can beat players to the ball and important that I can beat players to the ball and maintain my performance for a 90 minute match. maintain my performance for a 90 minute match. Flexibility is important for me to help prevent Flexibility is important for me to help prevent injury and achieve power in my shorts by being injury and achieve power in my shorts by being able to move my joints through a greater range of able to move my joints through a greater range of movement.movement.
AIMAIMTo improve my speed by using interval To improve my speed by using interval training over short distances. I will measure training over short distances. I will measure this by retesting my 20 m sprint.this by retesting my 20 m sprint.
To improve my cardiovascular endurance by To improve my cardiovascular endurance by using continuous training. I will run for an using continuous training. I will run for an increased length of time each week and use increased length of time each week and use my heart rate to indicate if I am achieving my heart rate to indicate if I am achieving overload and improving. I will retest using overload and improving. I will retest using the bleep test.the bleep test.
In addition I want to improve my hamstring In addition I want to improve my hamstring flexibility by thoroughly cooling down after flexibility by thoroughly cooling down after training and matches and using static and training and matches and using static and PNF stretching. I will measure my PNF stretching. I will measure my improvement by re-testing my score on the improvement by re-testing my score on the sit and reach test.sit and reach test.
I will also do a circuit session to help me stay I will also do a circuit session to help me stay motivated to my plan. This will focus on both motivated to my plan. This will focus on both aerobic and anaerobic exercises so will aerobic and anaerobic exercises so will hopefully help me improve my two key aims hopefully help me improve my two key aims as well.as well.
6 WEEK PLAN6 WEEK PLANMonMon TuesTues WedWed ThursThurs FriFri
Week 1Week 1 1 mile run1 mile run 2x 30s 2x 30s CircuitsCircuits
GameGame 6x 20m 6x 20m
1min Rest 1min Rest SprintsSprints
RestRest
Week 2Week 2 1 mile run1 mile run 2x 30s 2x 30s CircuitsCircuits
GameGame 6x 25m 6x 25m
1min rest1min rest
SprintsSprints
RestRest
Week 3Week 3 2 mile run2 mile run 2x 45s 2x 45s CircuitsCircuits
GameGame 6x 30m6x 30m
1min rest1min rest
SprintsSprints
RestRest
Week 4Week 4 2 mile run2 mile run 2x 45s 2x 45s CircuitsCircuits
GameGame 8x30m 1 min 8x30m 1 min restrest
SprintsSprints
RestRest
Week 5Week 5 3 mile run3 mile run 3x 45s 3x 45s CircuitsCircuits
GameGame 8x30m 8x30m
45s rest45s rest
SprintsSprints
RestRest
Week 6Week 6 3 mile run3 mile run 3x 45s 3x 45s CircuitsCircuits
GameGame 8x30m 35s 8x30m 35s restrest
SprintsSprints
RestRest
Circuit Training InformationCircuit Training InformationWeek 1-2Week 1-2 – 30 seconds per station 30 seconds per station – 2 circuits2 circuitsWeek 3-4Week 3-4– 45 seconds per station45 seconds per station– 2 circuits2 circuitsWeek 5-6Week 5-6– 45 seconds per station45 seconds per station– 3 circuits3 circuits
Exercises:Exercises:1.1. PRESS UPSPRESS UPS2.2. SIT UPSSIT UPS3.3. TRICEP DIPSTRICEP DIPS4.4. SHUTTLE RUNSSHUTTLE RUNS5.5. KEEPIE UPSKEEPIE UPS
Interval Training INFORMATIONInterval Training INFORMATIONSPRINTS: check anaerobic HR SPRINTS: check anaerobic HR achieved 80-90%max HRachieved 80-90%max HR
Interval training on football, Interval training on football, pitchpitch
Week 1-2Week 1-2 20 metre sprint 20 metre sprint
x6 with 1 minute rest intervalx6 with 1 minute rest interval
Week 3-4Week 3-4 30 metre sprint 30 metre sprint x6 with 1 minute rest intervalx6 with 1 minute rest interval
Week 5-6Week 5-6 30 metre sprint 30 metre sprint x6 with 45 sec rest intervalx6 with 45 sec rest interval
Continuous training Continuous training INFORMATIONINFORMATION
I will aim to work I will aim to work within my aerobic within my aerobic training zone, this training zone, this is 60-80% max HRis 60-80% max HR
I will achieve I will achieve progression by progression by increasing the increasing the distance that i run distance that i run every 2 weeks.every 2 weeks.
REST DAYSREST DAYSHAVE A STRETCH HAVE A STRETCH TO GET FLEXIBILITYTO GET FLEXIBILITY
RESULTSRESULTS
RESULTSRESULTS
BEFOREBEFORE AFTERAFTER
PRESS UPS PRESS UPS 43 43 49 49
SPRINTSSPRINTS 14 14 16 16
BLEEP TESTBLEEP TEST 10 10 11 11
SIT AND REACHSIT AND REACH -2 -2 3 3
MY HEART RATEMY HEART RATE
-101030507090
110130150170190210230250
Week1
Week3
Week4
Week6
Recovery Rate
Working HR
Resting HR
EVALUATIONEVALUATIONAS YOU CAN SEE FROM MY RESULTS ALL AS YOU CAN SEE FROM MY RESULTS ALL MY TESTS IMPROVED FROM MY PLAN. I MY TESTS IMPROVED FROM MY PLAN. I THINK THAT MY FOOTBALL WILL IMPROVE THINK THAT MY FOOTBALL WILL IMPROVE FROM MY BETTER FITNESS LEVEL. FROM MY BETTER FITNESS LEVEL.
I ENJOYED DOING MY PLAN.I ENJOYED DOING MY PLAN.
I will keep my speed training up as I feel I will keep my speed training up as I feel that this has had the greatest effect on my that this has had the greatest effect on my performance.performance.