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Each week we will carry out repetition of these set exercises. I didn’t do these stations because they
would create more injury for my already injured ankle. I need to be agile to follow my goal attack
and make strong interceptions of the ball. Dec 2016 in Physical Education (GCSE) are required to
produce a Personal Exercise Plan The following is an example of a 4 week training cycle. It tends to
be the quicker your heart rate returns too normal the fitter you are. We are excited to share our
learning, experiences, assessment tasks and life in A1 with you. This type of training is suitable for
anyone looking to improve their fitness. The type of aggression I often display within a rugby match
is channelled aggression; where my actions are within the rules of the game and I aim to complete
the task successfully, but at the same time inflict harm or physical pain to the opposing player in the
tackle. Finally I can set the goal to be the supporting player for anyone who is in a try scoring
situation, even if that means passing the ball to someone else and tracking them to the try line, this
would mean that I would be there to score the tri in case they got tackled but would not be trying to
claim the glory of a try for myself and would instead be putting the achievement of the team beyond
the status of my own ego. Sana is particularly pleased with her new shooting skills developed
because she is surprised how a few body adjustments can make her shoot so accurately she feels she
can shoot now with less though it just come naturally now. It is the different rates at which a person
is able to perform a movement or cover a distance in a short period of time. However it enabled me
to improve a great deal in this last week. However, when I perform a grubber kick I do not achieve
my optimum level of arousal and instead my level of arousal is too low. This will help with the
prevention of injury whilst taking part in physical activity. I will rest for 1 minute in between circuits
but the rest period will shorten as my fitness improves. When executing the pass he rolls his left hand
from the bottom of the ball and rotates it to the top of the ball through the action of supination. Nov
2011 Edexcel ? GCSE Physical Education Dubai British School 2011-2012 Writing a Personal
Exercise ProgrammeBefore we start exercising or. I took it on a Sunday because I am resting for the
whole day. Co-ordination occurs as a result of interaction between the body’s motor and nervous
system. The reasoning behind my spin passes not travelling in the correct way is due to my hand
positioning as I do not keep my right hand far enough forward on the ball and often have it resting
above or below the centre line of the ball instead of on the centre line of the ball which is where it
should be. Cycling uses mostly lower body strength meaning helping me to run for longer because
lower body muscles are used mostly in tennis games. My intensity of increasing the activities that I
have chosen proves successful because of how my results have turned out like. This is why tactics
and strategies often play a large role in determining the games outcome. Nov 2011 Edexcel ? GCSE
Physical Education Dubai British School 2011-2012 Writing a Personal Exercise ProgrammeBefore
we start exercising or. People use continuous training because it improves all-round fitness. For
example, when resting in between repetitions, have a passing drill or shooting frill set up instead,
however, this is only after the person has completed a full 6-10 weeks of the program. I continued
with my usual running commitments but I also added some simple ball throwing and catching
exercises against a wall to my schedule. Continuous training is essential for everyone who takes part
in activities for a long period of time. Dec 2016 in Physical Education (GCSE) are required to
produce a Personal Exercise Plan The following is an example of a 4 week training cycle. The body
takes time to adapt to the increased demands on it.
In my training it will also involve bike riding which I think I will only do stretches and do a bit of
riding before I start for real. Another reason for my frontal tackles being either unsuccessful or
performed with the incorrect technique is that when a player is running at me, about to take contact,
they sometimes try to use some form of deception in an attempt to beat me in the tackle. When
executing the tackle he shrugs his shoulders on contact and simultaneously drives his shoulders
upwards into the lower ribs, at the same time he wraps his arms around the ball carrier’s thighs and
hold tight. This time the circuit training will include passes, 10 chest passes, 10 overhead passes and
10 bounce passes. These weaknesses are speed endurance and coordination. Maybe replacing a rest
period with a training circuit. During the execution stage of his kick Wilkinson points the toes of his
kicking foot down and releases the ball, he then ensures to make contact with the centre of the ball
with the laces of his boot. Also the legs and the arm have to work very hard for this exercise. There
are also national teams where the most talented players from the country come together to play in
competitions such as the world cup against other nations. I plan to spend at least half an hour on
each session working at a moderate to high intensity. This would also be suitable for me in order to
improve my speed and general fitness. I will also make sure when hitting or striking the tennis ball
with my tennis racket that I follow through in the right motion so I don’t hurt or injure myself by
hitting the ball in an incorrect way. So I feel that it was effective and the fitness test was very
successful. Within this stage it is suggested that the brain can only process the initiation of one action
or response when presented with two closely following stimuli. Nov 2011 Edexcel ? GCSE Physical
Education Dubai British School 2011-2012 Writing a Personal Exercise ProgrammeBefore we start
exercising or. I also need to be very agile to be able to move around the court, get away from my
opposition and also mark them effectively when the other team is in possession of the ball. This is
the ability to exercise the entire body for long periods of time. Sana’s speed also helps her move
around the court well making it difficult for the rivalling team. Sana’s. This is also why people go to
train in environments like Kenya with excellent conditions for high altitude training. The evaluation
assesses two aspects: the probability of success (the difficultly of the task) and the incentive value of
the success. By this I mean if you have a long-term injury it can affect your play as when you have
recovered finally you may not be as strong and have to start back at basics to regain the strength in
that area. Cardiovascular endurance is improving the ability of your heart and lungs to supply
adequate oxygen to working muscles during prolonged activity. The fact that the game involves
acceleration and deceleration, changes in direction, angled runs and running backwards means that
there is an increased energy cost of the exercise. Both of these pictures show the transfer of weight
onto the bent leg in order to feel the stretch on the calf muscle. When doing plyometric training it
puts great stress on joints so it is vital for beginners to warm up first. To produce the required results
I will increase the amount of press-ups and sit-ups I do in my circuit training. Here is how I can test
these elements to provide a base data to assess whether my programme is successful or not. The aim
of plyometric training is to improve muscle power by training the muscles to contract strongly. This
time with 40 seconds at each station and 30 second recovery intervals. I took it on a Sunday because
I am resting for the whole day.
There are numerous amounts of stress management methods which can be employed, these methods
all fall under two categories; cognitive strategies and somatic strategies. Which obliviously improves
the efficiency of the way that the heart and lungs supply oxygen to the muscles. These weaknesses
are speed endurance and coordination. In fact my training rate goes from 7-8 hours to about 4 hours
per week. During the execution phase Flood releases the ball so that it falls upright, he then makes
contact just before the ball lands, with his knee kept slightly ahead of the ball, he makes contact with
the upper half of the ball. Tedium comes into mind, making sure different activities are chosen, not
just one type of continuous training but several. Towards the end of this training I found that my
body was able decrease recovery time as my heart muscle became more efficient. It is obvious that
increased practise will improve my decision making as I will have been in similar situations before
and will be able to pick out the correct response for certain stimuli, thus making my reaction time
faster. 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. This time with 40 seconds at each station and 30
second recovery intervals. Warming down prevents soreness and muscle fatigue by keeping the blood
circulating and providing oxygen for the muscles after the activity to reduce the amount of lactic
acid that can occur. All this contributes to pre venting serious injury whilst the physical activity is
taking place. I play goal defence or goalkeeper meaning that I need to be agile and strong in both my
play and my decisions. Dollard suggested that frustration will always lead to aggressive behaviour
and aggression will always be caused by frustration. Normally during a week I will play on average
about 6 or 7 hours of various sports. Finally I can set the goal to be the supporting player for anyone
who is in a try scoring situation, even if that means passing the ball to someone else and tracking
them to the try line, this would mean that I would be there to score the tri in case they got tackled
but would not be trying to claim the glory of a try for myself and would instead be putting the
achievement of the team beyond the status of my own ego. They both work the same muscle,
abdominals, and I could become fatigued which would not give me an accurate result when
performing them. To produce the required results I will increase the amount of press-ups and sit-ups
I do in my circuit training. You do this by passing, moving and tackling in all areas of the fifty by
one hundred yard pitch. By this I mean if you have a long-term injury it can affect your play as
when you have recovered finally you may not be as strong and have to start back at basics to regain
the strength in that area. The 6 week practice program has maintained her fitness and improved her
skills well. I will get used to the activities and build up my cardiovascular endurance. For example,
warming up your biceps and triceps by reaching for your toes and also warming up your hamstrings
by doing squat thrusts to warm up your muscles. During the performance choosing the right activities
and several of them helped me perform better than I would if I just chose ones not for cardiovascular
endurance. 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. A flexibility training session should last about 20
minutes, in this time there are a number of different types of stretching that can take place. When
doing plyometric training it puts great stress on joints so it is vital for beginners to warm up first. All
of these components are important to the success of a performer. However I made a significant
increase in skipping and also improved my step ups and stomach crunches. 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.
Reach towards the mid section of your back, using the opposite hand to increase the stretch and
support for the elbow. You need to stretch this muscle to prevent in jury during physical injury. Sana
needs to be able to adjust her feet quickly in order to adopt a particular body position prior to
making a quick turn or pass. This is a weakness of mine because when performing a left-handed spin
pass it often does not hit my intended target or is performed with the incorrect technique. If you
have previously damaged this muscle you may want to repeat this stretch 2 or 3 times to make sure
that it is well and truly stretched. This means that my level of performance will also be low. It helped
me get used to running long distances and lasting longer in a tennis game. I play in the school
representative side for my year group. This stops injury from occurring and helps to improve physical
fitness gradually and over time. I need to be agile to follow my goal attack and make strong
interceptions of the ball. My sport,being netball,is easy to identify strengths and weaknesses on the.
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. So basically raise my voice to a point where they can here and
understand. Also in the larger porting events, men and women don’t compete against each other
because man and women with obtain very different results. Dec 2012 Gcse pe pep coursework
sludgeport web fc com To write a college essay Writing service for you Gcse pe pep coursework
example sample. 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. So the aim of this training
programme is to improve my cardiovascular endurance so I can keep up the level of tennis I play at,
at the beginning of my game. It tends to be the quicker your heart rate returns too normal the fitter
you are. And then on the other it had a space for us to record how we thought the session went. I
will rest for 1 minute in between circuits but the rest period will shorten as my fitness improves. I am
initially going to make it easier and then over the weeks raise the intensity as hopefully with the
progression over the weeks her endurance would have improved. The head is over the ball, the body
is well balanced, and the ball is kicked with the inside of the foot which is the flattest part of the
foot. First of all running, this is obviously going to improve cardiovascular endurance because the
running I chose to do was continuous and focused on aerobic respiration which helps the respiratory
system to become more efficient. Sana would like to maintain a similar exercise routine on a weekly
basis so she can continue to progress as she is particularly pleased with the results. The advantage of
the instep is that it presents a flat surface to the ball, and can also be used to make the ball swerve
and dip. I could overload by increasing the time, distance and speed. My strongest area of fitness is
strength and suppleness but I have chosen to carry on improving this because in netball it is very
important to be able to make strong moves around the court and strong passes. This would also be
suitable for me in order to improve my speed and general fitness. A flexibility training session should
last about 20 minutes, in this time there are a number of different types of stretching that can take
place. Sana’s general speed and reaction speed enhance her performance as a Goal attacker well.
When the time increased in the latter weeks I found it very difficult to adjust myself and pace my
self so as not to become worse than the week before. This made me think that it was worth it because
it will help me at the end of the day. In many cases it is simply about performing a skill at the right
time or in the right way so that it is effective. This is reversibility because the reverse affects can start
to happen. Then we need to make sure that we progress and develop out training. Both these
methods would help to strengthen the bond between rational behaviour and successful outcome and
equally weaken the bond between aggressive behaviour and successful outcome. Warming down
prevents soreness and muscle fatigue by keeping the blood circulating and providing oxygen for the
muscles after the activity to reduce the amount of lactic acid that can occur. Not only is this painful if
somebody tackles hard when you are trying to kick, but it is terribly inaccurate. Here is how I can
test these elements to provide a base data to assess whether my programme is successful or not. For
example, when resting in between repetitions, have a passing drill or shooting frill set up instead,
however, this is only after the person has completed a full 6-10 weeks of the program. Certain
sporting activities, particular body types can be advantageous to the sport. However due to the six
week training programme I will not yet be good enough at my previous weaknesses in order to call
them my strengths, therefore I will need to carry on working on them but not as often. I will run for
short distances but run at a high intensity for around 150metres with 2-3 minutes rest in between; as
I become better I will not rest for quite as long. I did better in this circuit than I did in any other I
have performed. These results should really determine whther or not my personal exercise program
(P.E.P) worked to my advantage. It is possible to use this training for either aerobic or anaerobic
work and provides a good motivation to work hard because it is carried out in sets. For example, I
learned that gender, age, motivation, and cost all affect performance in their own different ways. So
the aim of this training programme is to improve my cardiovascular endurance so I can keep up the
level of tennis I play at, at the beginning of my game. I didn’t do these stations because they would
create more injury for my already injured ankle. This is what allows so many different types of
people to enjoy the sport. She must also know which is the best pass to use in a particular situation
i.e bounce pass would be useful when surrounded by tall players from the opposition. Also just
before we started this fitness programme I sprained my ankle quite severely and therefore as you will
see later I didn’t’ take part on a couple of the exercises because it was important I didn’t stress my
ankle in any way whilst on the way to recovery. This is because I put all my energy into this circuit
as it was my last to perform. However, when I came to doing my circuit I felt ill so I feel I put all my
energy into one area of my circuit and the rest suffered because of this. A secondary school revision
resource for GCSE PE looking at the principles of sports training and the best methods for
improving fitness. I could overload by increasing the time, distance and speed. As you can see my
recovered rate was very much lower in the fourth week than the first week, showing that I had
improved in my fitness. The punt kick is a defensive weakness of mine because I often rush my kick
and do not kick the ball as far as I potentially can, my is also often off target and does not land
where I intended it to. The three main things you would overload on are frequency, intensity and
duration. (FID). Pull ups are not my strong point as I do not have much upper body strength;
however it is not a requirement for ballroom dancing as the arms are not used much.