Six Week Personal Exercise Program

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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.

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· Ensure there is a run-off area after finish line to allow
deceleration.

· Make sure the floor is dry and not slippery.

· Make sure other pupils waiting to do the test stand well away from
the slalom.

Organisation:

1. I will lay flat on the floor, face down behind the start line.

2. Then on the start signal, I'll jump up and run down the course,
going round the cones and back towards the finish line.

3. Another pupil uses a stop watch to time how long I take to finish
the course.

[IMAGE]

Results:

Week 1

Week2

Week 3

Week 4

Week 5

Week 6

Time (sec)

22.50

23.07

22.08

22.03

21.98

21.78

[IMAGE]

Conclusion:My agility appears to have improved as the time it took me
to complete the slalom gradually decreases each week. However in week
2 the time I took to complete the slalom increased as I had a slight
knee injury, but overall my agility increased and I am very satisfied.

Text Box: Hypothesis:My co-ordination will increase, and the more
throws and catches I do, the more my score will increase for the six
times I will do the throw and catch action.

Equipments required:

· Tape measure

· Tape

· Stopwatch

· Tennis ball

Activity Layout:

1. Select a space by a wall.

2. Measure 2m away from the wall.

3. Put a tape at the 2m mark.

Safety:

· Try not to throw the ball against the wall too hard.

· Make sure the tennis ball is not too hard.

Organisation:

1. After the activity layout is set I will get a stopwatch and a
tennis ball ready.

2. Start the stopwatch and start the throwing and catching action.

3. Continue until the alarm on the stopwatch goes off, indicating that
1 minute is up.

4. Record the number of throws and catches and repeat the whole
procedure another 5 times.

[IMAGE]

Results:

Time

1st minute

2nd minute

3rd minute

4th minute

5th minute

6th minute

No. of catches and throws action

64

65

68

70

75

79

[IMAGE]

Explanation of how and what is being recorded: I will be recording the
number of throws and catches I can do in 1 minute and repeat these 5
times. I will be recording this by timing myself with a stop watch and
counting the number of catches and throw I do within each minute.

Conclusion: From my results my hypothesis looks to very accurate as my
co-ordination improved. Overall my co-ordination improved immensely
and I am very pleased with the outcomes of the test.

Evaluation of whole process: My plan was perfect and every thing went
according to plan.

Text Box: Hypothesis: The distances I jump will increase on most
occasions but 1 or 2 jumps might decrease rather than increase.
However my power will probably increase.

Equipments required:

· Tape to mark the start line

· Flat non-slippery surface

· Tape measure

· Chalk

· Score card and pen

Activity Layout:

1. Measure distances of 1, 2, and 3 metres.

2. Mark these distances using the chalk.

3. Lay down 3 or 4 mats.

Safety:

· Do not use a mat that is slippery.

· If a floor is used I'll make sure it is free of dirt, water or
sweet, etc.

· Other pupils should stand well away from the start line.

Organisation:

1. I'll stand behind the start line.

2. Then jump once and stay in the same position if possible.

3. Another pupil the measures the distance between the start line and
the back of heel nearest the start line.

[IMAGE]

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Distance (metres)

2.20

2.10

2.23

2.25

2.26

2.31

Results:

Text Box:

Explanation of how and what is being recorded: I will be recording the
distance I jump each week by using a tape measure to measure the point
I land on each week.

Conclusion: My hypothesis was correct and my overall power appears to
have improved. Apart for my result in week 2 which decreased due to a
slight knee injury, each week the distance I jumped increased and I am
content with the outcome of the test.

Evaluation of whole process: My step by step plan went according to
plan and nothing went wrong.

Text Box:

Hypothesis: My speed will probably increase each week as my time will
decrease each week, as my muscles will become used to the running
motion.

Equipments required:

· Tape measure

· Tape or cones to mark the start and finish lines.

· Stopwatches

· Scorecard and pen.

Activity Layout:

1. Measure a distance of 50 metres in an open area.

2. Use cones or tapes to mark the start and finish lines.

Safety:

· Ensure that I am wearing correct and suitable for the surface I will
be running on.

· Ensure that I am warmed up.

· Ensure there is a run-off area after finish line to allow
deceleration.

Organisation:

1. To make use of time and space I will provide an element of
competition, by running against 2 pupils.

2. We will all line up along the start line. 3 other pupils wait at
the finish line with 1 stopwatch each ready to me and the other 2
runners.

3. The other 2 runners and I will then get into a standing start.

4. On the start signal we run as fast as possible down the 50-metres
course.

5. Pupils timing each runner stop the stopwatch as the runner they are
timing crosses the finish line.

[IMAGE]

Results:

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Time (seconds)

6.52

6.55

6.50

6.45

6.41

6.38

[IMAGE]

Explanation of haw and what is being recorded: I will be recording the
time it takes for me to complete the 50-metres sprint, by getting
another pupil to time me using a stopwatch.

Conclusion: My hypothesis was correct, although in week 2 my speed
decreased due to an injury. However my speed increased overall and I
am very pleased with this.

Evaluation of whole process: The whole process went according to plan
and there were no problems.

Text Box:

Hypothesis: On my first attempt at the strength test I will do
approximately 25 press-ups, and then the number of press-ups will
decrease as I have 30 seconds intervals.

Equipments required:

· Large mats

· Stopwatch

· Score card and pen

Activity Layout:

1. Find a space and lay the mat on the floor.

Safety:

· Make sure the mat is not slippery.

· Make sure the mat is big enough.

· Make sure there is a large enough space for the mat.

Organisation:

1. Lay flat on the mat and on the start signal I will start doing
press-ups.

2. I will do as many press-ups I can in 30 seconds; another pupil will
be timing me.

3. I will have a 30 second interval and record the result during the
interval.

4. After 30 seconds interval I will start doing press-ups again for
another 30 seconds then have a 30 second interval.

5. Repeat this until I have 6 results.

[IMAGE]

Time

1st 30 seconds

2nd 30 seconds

3rd 30 seconds

4th 30 seconds

5th 30 seconds

6th 30 seconds

No. of press-ups

30

27

26

24

23

22

Results:

[IMAGE]

Explanation of how and what is being recorded: I will be recording the
number of press-ups I can do in 30 seconds, and then have 30 seconds
interval, repeating this another five times. I will count the number
of press-ups I do during each 30 seconds and write the number on my
score card.

Conclusion: From my results I can conclude that my hypothesis which
was that the number of press-ups I will do will decrease on each
occasion was right and this was probably due to the build up of lactic
acid in my muscles which resulted in oxygen-dept. However I think my
strength still increased as the decrease in the number of press-ups I
did wasn't very great.

Text Box: Hypothesis: I can improve my cardiovascular fitness by
trying a much as possible to achieve a higher level in the bleep test
each week, than in the previous week.

Equipments required:

· Cones to mark the start and finish lines.

· Flat non-slippery surface.

· Tape measure.

· Multi-stage shuttle-run test audio tape (also known as the bleep
test).

· Cassette player with speakers.

· Score card and pen.

Activity Layout:

1. I will measure a distance of 20 metres.

2. Then use the cones to mark the start and finish lines.

3. Plug the cassette player into a power supply.

4. Ask the teacher to start the cassette player when the other pupils
and I are ready.

Safety:

· I will make sure the floor is clean and not slippery.

· Wear suitable footwear for the type of surface I will be running on
and fasten my shoe laces tightly.

· Tape down any cables.

· Test should be monitored closely by a P.E. Teacher.

· Make sure I am properly warmed up.

· Have 10 minutes rest and cool down period before doing any other
test.

Organisation:

1. Prepare the tape to start at the beginning of the test.

2. Other pupils and I will stand with feet behind the start line.

3. A teacher then starts the cassette player.

4. I must place my foot on or over the line at the end of each
shuttle.

5. I will carry on running for as long as possible until I can no
longer keep up with the speed of the test.

[IMAGE]

Results:

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Level

10.0

11.1

12.1

13.5

13.8

14.2

[IMAGE]

Explanation of how and what is being recorded: I will be recording the
level and shuttle number completed at the point I drop out of the
test, on my score card.

Conclusion: From my results I can conclude that my cardiovascular
fitness has improved vastly between week 1 and week 6, and I am very
happy with this result.

Text Box:

Training Session No: 1 Type: Circuit Training

Date: 15/1/04 Aim: To improve my

cardiovascular fitness, to

improve my muscular strength,

to improve my speed and to

improve my power.

Session Outline:

· 3 Circuits of 6 Stations.

· 20 Seconds work per Station.

· 30 Seconds recovery between Stations.

· 60 Seconds walking recovery between circuits.

Results:

Station

Performances

1st Circuit

2nd Circuit

3rd Circuit

Bench Walk

8

8

8

Shuttle Run

9

8

7

Step-ups

38

35

33

Press-ups

25

23

20

Triceps Dips

36

31

27

Bench Jumps

35

33

30

[IMAGE]

Evaluation of Session: I was very satisfied with this session as this
is the first week and my results are quite impressive. I found the
first circuit easy and untiring, however I found the second circuit
more difficult and quite tiring and the final circuit was difficult
due to my lack of cardiovascular fitness.

Consideration for next Session: Breathe in as much as possible during
recovery times and have a high carbohydrate lunch.

Text Box:

Training Session No: 2 Type: Circuit Training

Date: 22/1/04 Aim: To improve my

cardiovascular fitness, to

improve my muscular strength,

to improve my speed and to

improve my power.

Session Outline:

· 3 Circuits of 6 Stations.

· 20 Seconds work per Station.

· 30 Seconds recovery between Stations.

· 60 Seconds walking recovery between circuits.

Results:

Station

Performances

1st Circuit

2nd Circuit

3rd Circuit

Bench Walk

9

9

9

Shuttle Run

10

9

8

Step-ups

38

37

35

Press-ups

31

27

25

Triceps Dips

38

33

28

Bench Jumps

45

39

36

[IMAGE]

Evaluation of Session: This week I am very pleased with my
performance. My performance at each station this week seems to better
than last week's performance at each station. In the activities such
as bench jumps, triceps dips and shuttle run my performance was quite
exceptional and I am very happy about this as my aim looks to be
getting fulfilled.

Consideration for next Session: Keep up the great performance.

Text Box:

Training Session No: 3 Type: Circuit Training

Date: 29/1/04 Aim: To improve my

cardiovascular fitness, to

improve my muscular strength,

to improve my speed and to

improve my power.

Session Outline:

· 3 Circuits of 6 Stations.

· 20 Seconds work per Station.

· 30 Seconds recovery between Stations.

· 60 Seconds walking recovery between circuits.

Results:

Station

Performances

1st Circuit

2nd Circuit

3rd Circuit

Bench Walk

7

7

7

Shuttle Run

8

8

8

Step-ups

30

28

27

Press-ups

29

26

25

Triceps Dips

32

27

25

Bench Jumps

28

26

23

[IMAGE]

Evaluation of Session: This week my performance was obstructed by a
knee in jury, however, despite this factor I was still able to produce
satisfactory results in the shuttle run but in other stations my
performance was unavoidably poor.

Consideration of next Session: To improve my performance at all costs
and try to avoid injury before session.

Text Box:

Training Session No: 4 Type: Circuit Training

Date: 5/2/04 Aim: To improve my

cardiovascular fitness, to

improve my muscular strength,

to improve my speed and to

improve my power.

Session Outline:

· 3 Circuits of 6 Stations.

· 20 Seconds work per Station.

· 30 Seconds recovery between Stations.

· 60 Seconds walking recovery between circuits.

Results:

Station

Performances

1st Circuit

2nd Circuit

3rd Circuit

Bench Walk

10

9

9

Shuttle Run

10

9

9

Step-ups

40

39

36

Press-ups

31

29

28

Triceps Dips

45

42

40

Bench Jumps

46

43

39

[IMAGE]

Evaluation of Session: I am hugely pleased with my performance this
week as every thing appears to be back on track. My performance at
each station was superb and my cardiovascular fitness was very
impressive as I didn't accumulate much lactic acid and therefore my
muscles weren't in oxygen debt.

Consideration for next Session: Continue achieving my aims.

Text Box:

Training Session No: 5 Type: Circuit Training

Date: 12/2/04 Aim: To improve my

cardiovascular fitness, to

improve my muscular strength,

to improve my speed and to

improve my power.

Session Outline:

· 3 Circuits of 6 Stations.

· 20 Seconds work per Station.

· 30 Seconds recovery between Stations.

· 60 Seconds walking recovery between circuits.

Results:

Station

Performances

1st Circuit

2nd Circuit

3rd Circuit

Bench Walk

10

10

10

Shuttle Run

10

10

9

Step-ups

42

40

39

Press-ups

33

30

29

Triceps Dips

46

45

42

Bench Jumps

46

44

43

[IMAGE]

Evaluation of Session: Again I am very pleased with my performance at
each station as I continued to fulfil my aim and all the areas I want
to improve are improving quickly and greatly.

Consideration for next Session: As the next session will be my last I
will like to finish with breath-taking performances at each station.

Text Box:

Training Session No: 6 Type: Circuit Training

Date: 19/2/04 Aim: To improve my

cardiovascular fitness, to

improve my muscular strength,

to improve my speed and to

improve my power.

Session Outline:

· 3 Circuits of 6 Stations.

· 20 Seconds work per Station.

· 30 Seconds recovery between Stations.

· 60 Seconds walking recovery between circuits.

Results:

Station

Performances

1st Circuit

2nd Circuit

3rd Circuit

Bench Walk

10

10

10

Shuttle Run

10

10

9

Step-ups

45

45

43

Press-ups

34

32

30

Triceps Dips

46

46

44

Bench Jumps

48

46

46

[IMAGE]

Evaluation of Session: From this I can conclude that my aims to
improve all my weaknesses have being achieved hence I believe I will
now be a better football player.

Final Conclusion:

During my P.E.P the interesting thing I encountered was that my
performance seemed to improve each week when I was fully fit and
injury free. This was very satisfying and made me more determined to
achieve my objectives. All my areas of weakness improved each and hope
fully have resulted in me becoming a better football player.

The only problem I faced was during the first and second week. In the
first week of the Circuit Training my performance was not too great
and after the test I found it hard to motivate myself for the
remaining weeks. In the second week I encountered a slight knee injury
which made me start to doubt myself and my abilities.[i]

To cope with my lack of motivation I simply thought about all the
benefits of the Circuit Training and saw that for me to fulfil my
potential as a very good football player I had to improve my weakness,
which was only possible through the completion of the Circuit
Training. To cope with the problem of self- doubt again I looked at
all the benefits the completion of Circuit Training would bring and I
removed all possible doubts.

Overall I believe my performance through out the whole Circuit
Training was phenomenal I can honestly say I am well and truly proud
of myself and my achievements and hopefully my achievements will lead
to birth of new talent.


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