Six Week Personal Exercise Program
My weakest sport is Football. My weakest areas are strength, fitness
and speed. The skill related fitness required in Football is Agility,
Power, Co-ordination, Balance, Speed, Cardiovascular fitness and
Muscular endurance.
Agility is needed to dribble past an opponent; Power is needed to
withstand pressure from an opponent and to shoot with strength;
Co-ordination is needed to be able to have the ball under your
control; Balance is needed to be able to stay on your feet even when
tackled; Speed is needed to move fast into spaces and towards the
ball; Cardiovascular fitness is needed to play a whole match without
being too tired during the match and Muscular endurance is needed so
the muscles can last a whole match with getting too tight.
To improve my weaknesses in Football, I will use circuit training
doing the following activities:
· Bench walk
· Bench jump
· Triceps dip
· Press-ups
· Step-ups
· Shuttle run
I will be using the principle of Progression to make sure my
weaknesses improve as much as possible and as quickly as possible.
In conclusion after completing the circuit training I wish to become a
much better football player.
Text Box:
Hypothesis:
The time I take to finish the course at each attempt will probably
vary depending on two factors 1.if I am fully fit and 2.if I am
injury-free.
Equipments required:
· Tape measure
· Tape to mark start/finish line
· Eight cones
· Stopwatch
· Score card and pen
Activity Layout:
1. Get a space 6 metres wide by 14 metres long, indoors or outdoors
(this is the dimension of a badminton court).
2. Mark the start/finish line.
3. Layout cones as shown in the diagram.
Safety:
· Wear suitable footwear for the surface I will be running on, e.g. no
shoes on wooden floor.
· Make sure I am properly warmed up.
6 Week Training Program For my GSCE Coursework I decided to perform a circuit-training programme for the sport of tennis. This durated for six weeks. I am already an experienced tennis player so this is to be taken into consideration with training procedures and results.
The use of the six principles of training by a 100m sprinter would greatly improve the athlete’s performance. This is because the progressive overload, specificity, reversibility, variety, training thresholds and warm up/cool down principles all greatly affect the performance of any athlete. The principles of training can be employed in order to improve all aspects of fitness, from flexibility to strength and aerobic endurance.
Investigate the contemporary body of knowledge that underpins the current recommendations for exercise programming in the pursuit of improved health.
The two main component of fitness used extensively in football is cardiovascular and muscular endurance. Cardiovascular endurance is mainly focused on the respiratory system and it determines how effective your heart is in pump blood and oxygen to the muscles. It also focuses on what level your heart rate is at (bpm) and how much oxygen you physically need when playing sports. Muscular endurance mainly focus on the muscular system and it determines how long you muscles can be physically working for, at both lower and higher intensities, when playing a sport. It is the speed which your muscles take to tire and fatigue. In football, you are having to constantly running around the pitch to either receive passes, create space, run back to your
Warm-up: Do 5 a minute walk or do 5 minutes of the movements of the following exercises without the weight and so light full-body stretches.
Speed and stamina are a couple of key components in the sport of football. I would like to improve my current speed and stamina levels so I can beat the opponents to the ball and skim past defenders and stamina so I can outlast everyone on the pitch so when everyone’s
The purpose of this assignment is to provide an appropriate fitness assessment for a rugby union player. An effective fitness assessment should provide essential information regarding players’ match fitness and reveal what fitness programs need prescribing. In order for a test to be effective it must reflect the specific demands of the sport. Each test was chosen due to its specificity in relation to the demands of rugby union competition. An understanding of the client will be made clear through a PAR-Q which will provide the relative information for both personal and medical.
Next, I work out using weights to improve my chances for success in the upcoming season.
The problems and injuries that come with playing football have been obvious since the beginning, and to this day are still being discovered and researched in hopes of finding solutions so that the sport is not so dangerous. Malcolm Gla...
In order for me to reach my targets I am going to do 2 sessions a week
I knew I needed to get back in school to make any advancements as well as earn more money at retirement, but wasn’t sure what direction I wanted to go in; should I continue in the education field or athletic training. While walking around at the National Athletic Trainers’ Association annual convention in the exhibitors’ expo, I discovered the Indiana Wesleyan booth. The athletic training program seemed interesting and fit into my hectic schedule with it being only one year. Therefore, as soon as I got home, I immediately checked the Georgia Professional Standards Commission website to see if IWU was on the approved programs for a teaching certificate upgrade. Unfortunately, it was not on the approved list, however a proposal could be sent to the commission to review the program. It wasn’t economically feasible for me to spend the money to receive a master’s degree with no return on my investment if the program wasn’t added. For almost a year, I checked the Professional Standards Commission website in hopes the program’s approval. You cannot imagine the excitement I experienced when I checked the website and saw Indiana Wesleyan University’s athletic training degree listed. Everyone I ran into that day knew the program was added. I
My Circuit Training is made up of 5 stations . At each station you do
One of their strongest points noticed in this article is when they identify how they conducted their study. Meaning they clearly stated who was eligible for this study. Harrison and Pyles stated “only student who had played high school football for a minimum of 1 year were eligible to participate.” (pg. 518) Along with that the authors clearly laid out for the readers how each test was conducted in order to compile data. They explained in great detail how they used the TAG method along with each drill for their study. (pg. 520) Another strength was their ability to take previous research and modify it to fit today’s game. According to Harrison and Pyles “Stokes, Luiselli, and Reed (2010) used a 10-step task analysis; in the current study we used a four-step task analysis. This reduction was the result of eliminating components that would occur if the athlete followed the four-step task analysis.” (pg. 520) However, on the contrary there are a few weaknesses despite their work. Previously stated one of the strength’s was they limited this to individuals with at least one year of playing performance. One could argue this being a weakness due to their inability to see how effective these teaching methods would be for all players and not just players with previous experience. Another weakness would be this is an individual study and not done on a team basis. As football is a team sport most drills are done in a small group as it becomes difficult to work on an individual biases. It is fair to say this article does have significant strengths that support their study; however, there are some weaknesses that remain despite their
push myself to become stronger, to become faster, and to improve my health in as many
Shape your body by cutting fat and sculpting muscle. Enhance your performance by increasing strength and cardiovascular endurance. The physical training process has been deconstructed, examined, and reconstructed. Needless complexity has been simplified or removed. The resulting system is balanced, thorough, and efficient. Whether you are a complete novice, skilled intermediate, or seasoned expert: Consider this system to be an issued challenge. Take on this challenge. Use the programs. See the results. Feel the results. Achieve your ultimate potential.