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Power is strength and speed together. A good example of this is sprinting. Coordination is the ability to use your limbs effectively. This would be used in sports like tennis and cricket. Flexibility is the amount of movement at a certain area of your body. This can be seen when doing gymnastics. Agility is the ability to move and change direction on your feet, changing your body position. Squash is a good example of this. Balance is the ability to keep an upright position. This would be used a lot in ballet. Body Composition is the build up of your body e. g. the amount of muscle/fat/bone you have.
Reaction Time is how quickly you respond to a stimulus. A good example of this would be sprinters waiting for the shot to start. Endurance is the ability to keep going for long periods, like a long distance runner doing the 1500m Speed is how quickly you can put your body into action and how quickly you can cover a distance. 100m sprinters need this component. Strength is the maximum weight you can lift or the muscular endurance you can endure. This can be seen in a body builder lifting their maximum weight. The components of fitness I am hoping to improve on are: Strength
Muscular and Cardiovascular endurance Composition To improve on my strength I am going to use resistance training. This will involve lifting 10kg weights every night and increasing the amount of repetitions I do. To improve on my muscular and cardiovascular endurance I am going to use continuous training. This will mean doing long distance running and a sit up bleep test. I will slowly increase on the distance covered when running. The overall effect of this training should improve my body composition, adding to my muscle and reducing the amount of fat. Heart Rate During my P. E.
P I will record my heart rate at several key points during the activity. Resting Heart Rate Working Heart Rate Recovery Rate Resting Heart Rate is the number of beats whilst resting e. g. whilst reading Working Heart Rate is the number of beats after you have performed an exercise e. g. after you have just played in a rugby match Recovery Rate is the time it takes for your heart to return to its resting heart rate. Target Zones 205 Anaerobic training zone (Insufficient o2) 200 170 Aerobic training zone (Sufficient o2) 130 Resting heart rate 70 I will take my resting heart rate before I do any kind of warm up or activity.
I will then do the warm up and main activity and take my heart rate immediately after, every minute for five minutes before doing a warm down. I will be looking for an increase in my recovery rate and a possible decrease in my resting heart rate. Performing the Activity It is essential that, when I am performing my main activity that I execute a sufficient warm up and warm down. A Warm Up: When exercising you need to do a sufficient warm up to warm the muscles. A warm up should not be a strenuous task, it should be something that takes little effort but gets your muscles warm, a slow job is a good example of this.
After you have warmed your muscles you should proceed to stretching them. When stretching it is vital that you don’t force the stretch as this could lead to various injuries. A stretch should be held for roughly ten seconds before proceeding to the next. If a sufficient warm up is not properly done or not done at all then you risk serious injury. A Warm Down: A warm down should be down after any main activity. It is done to remove the lactic acid from your muscles. Again it should not be strenuous, a light jog (or even a slow walk) is sufficient for a warm down.
You should also stretch your muscles (in the same fashion as mentioned above). Failure to do this could result in fatigue and soreness for a few days after. Main Activity: When doing a main activity you need to be aware of what your limits are. Pushing yourself too far can result in serious injury. Although testing your limits is advised breaking them is something that should always be avoided. Stretches Stretches need to be performed before and after any activity. This is done to avoid serious injury during the activity and to decrease fatigue after the activity.
These are the basic stretches used. It is important to stretch each muscle properly without straining or forcing the stretch as this could cause serious injury. A stretch should be held for 10-15 seconds. The main ones I will be using are the “Abdom” “Abductor” “Lower Back” “Calf” “Hamstring” “Chest” as these will be the most used areas during my P. E. P. My Activity: For my activity I am going to firstly make sure I have done a sufficient warm up. 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.
After doing so I will have a short rest period then do a sit up multi level fitness test. This is where you do sit ups to a recorded bleep which speeds up as the levels increase. After doing this I will do a warm down. This will be a slow walk then doing the standard stretches and a slow walk back. When at home every night I will do 15 repetitions of my 10kg weights. For this I will first stretch my arms then proceed to doing the repetitions. Once completed I will stretch my arms again. This exercise should not be performed alone so I will always have someone with me when executing it. I will also be doing 100 sit ups.
Both of these exercises will progress over time. Technique: When performing my main activities I need to make sure I am using the right technique. When doing the long distance running I need to pace myself and remain at that pace for the duration of the run otherwise I will tire quickly. For the sit ups I need to keep my arms crossed across my chest and have a downward pressure on my feet, doing this every time will allow fair results to come through. For the weightlifting I have a poster that tells me the correct ways to lift the weights, this will help me use the proper technique and reduce the risk of injury.
None of these tasks should be performed if I sustain an injury as it will only make it worse and prolong its effects. Equipment: For my main activities I am going to need several pieces of equipment. For the long distance run I don’t particularly need anything but for the sit ups I need a stereo with tape playing capabilities and a tape of the multi level fitness test. I also need a mat to lye on to support my back. For the weight lifting I need my 10kg weights and the poster which tells me the correct technique. Fitness Level Before starting the 6 week training program I tested my fitness levels through a bleep test and a circuit.
This is how we test the components of fitness. Power: Standing long jump Coordination: Bouncing a tennis ball off a wall alternating the catching and throwing hands Agility: Slalom through cones Reaction Time: Dropping a ruler and seeing at what measurement it was caught Endurance: Bleep test Speed: Shuttle run Strength: Throwing a 3kg ball as far as possible from a sitting position using a chest pass. My results are as follows: Power: 180cm Coordination: 18 catches Agility: 8:20 seconds Reaction Time: 15cm Endurance: 7. 5 Speed: 5. 20 seconds Max Reps: 15
Highest Level On Sit Up Bleep Test: 5. 4 When I performed the bleep test I was suffering from a minor flu which has affected my score on the activity so this will undoubtedly improve on the second time around. As for the other results they should improve after my training period, mainly my targeted components. If they do not then my 6 week plan hasn’t been sufficient enough and I will have to look back at the frequency, intensity etc of the activities done. My P. E. P For my 6 week training period I am going to be doing a sit up bleep test every G. C. S.
E lesson as well as a 100 sit ups at home every Monday, Tuesday, Wednesday and Thursday. Every night I will do 15 reps of 10kg weights. I will progressively build up the amount of sit ups and reps I do as well as trying to progress to higher levels on the sit up bleep test. On top of this I will be doing my usual schedule of rugby training. These training sessions are done on Monday, Tuesday and Sunday. If for any reason I feel I am not capable of performing an activity due to risk of injury then I will leave it for that session and see how I am feeling on the next session.