gcse pe coursework pep example

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Gcse pe coursework pep example job resume template word

Gcse pe coursework pep example

For example, to measure a performer's fitness you may use an endurance bleep test. Depending on the length of the training programme, you need to re-test at regular intervals — possibly every four weeks — to check if progress is being made. If not, you may need to redesign or adjust the training programme.

Monitoring progress is easier if you record the data and use it to plot progress over time. For example, you may create a graph showing the bleep test results. Although the PEP is specific to an individual, it may be useful to compare the performer's results to those of other performers to check that appropriate progress is being made.

For example, the bleep test provides national guidance on what is excellent to poor for different ages and sexes. It is important to use comparisons sensitively as the focus should be on personal improvement. A post-PEP test will show the impact of the training programme on the performer. Has it had the effect you wanted? If yes, you will want to explore the next steps with the performer — do you do more of the same, extend the challenge or focus on a new component?

This means I have to alternate between muscle groups. This means I must go from cardiovascular fitness stations to muscular strength stations and so on. I allowed my body to recover after my circuit by walking a lap of the gym with hands above my head also known as brisk walking; this just lets your body regain all the oxygen it needs. Your warm up should include a pulse raiser usually at least a 5 minute jog, this gets your blood flow going and ready to exercise, this also warms your body and muscles up ready for exercise.

Then you should spend time stretching out all your muscles especially the muscles you are going to be using mainly in this activity. Each stretch should be held for 8 seconds. Stretches should be performed for about 8 seconds each and also should be held in the same position and not wobbling around off balance.

Here are a few stretches that will help reduce the risk of muscle strain:. After any strenuous exercise a performer should complete a cool down, this will decrease body temperature back to normal temperature and reduce the amount of adrenaline in your blood stream. I proper, well executed cool down will help your body get rid of all lactic acid and regain all the lost oxygen you used during exercising.

For a cool down I usually do a minute jog and then spend as much time as needed stretching out all the muscles I have just used performing my sport. I perform all of these activities for 30 seconds each and I go round the circuit three times a session. I have put dorsal raises into my circuit because these will help me to improve my flexibility. Bench presses are in my circuit because they will help to improve my muscular strength especially in my arm. Star jumps are there as 1 of my 2 resting stations, Sit ups are in my circuit because they help my muscular endurance and help to build my stomach muscles, I have included press ups in my circuit to help build up my muscular strength in my arms and skipping is used as my second rest station.

Throughout the six weeks I performed the programme I completed all 6 of the circuit sessions with full recorded results. I have made my circuit relevant to me and my sport because in football I play as a defender, I think defenders need good strength, flexibility and stamina as well as excellent football skills. In my circuit I have dorsal raises to improve my flexibility, I need flexibility in football to be able to make more affective tackles and win more headers. Bench press and press-ups are in my circuit to help build my upper body strength because I need to improve my strength for my football.

Strength is an asset in football because as a defender it will help me to make a stronger challenge on the ground and for a header. Sit ups are in my circuit to help improve my stomach muscles and stamina so in a game I can play to my full potential for longer without getting tired. These are often called P. Progression: Is when you start exercising slowly and gradually increase the amount of exercise you complete.

Reversibility: Any adaptation that takes place as a consequence of training will be reversed when a person stops training. Regularity: Repeating exercise sessions in a week to bring about improved fitness. This was included in my circuit because we performed the same circuit every week.

Overload: Following the principle that the body can only be improved through training more and harder than normal. Every week I tried to improve on the amount of reps I did. Specificity: Concentration on specific kinds of activity or exercise to build specific body parts. I specified on my upper body strength, I have 2 stations in my circuit on upper body strength.

Systematic Programming: planning a programme for an individual as a result of the effect of previous training. Individual Needs: These are when a certain performer has certain requirements for training. As a footballer I needed to build my upper body strength and my stamina. Moderation: Balancing training and not over training.

We performed every station for 30 seconds. We performed this every week, I tried to do more every week, we performed every station for the same amount of time and I made it the right type of training I needed. The results for my circuit training, I recorded these after performing them:. Before every circuit session I complete a gentle jog for about 5 minutes as a warm up and then again after I complete another gentle jog for around 5 minutes as a cool down.

After jogging before the session I also stretch to avoid myself getting injured. I get my motivation from knowing that the new football season is coming up soon and I feel that I need to improve on my fitness because this will help to boost my performance level. I feel that I was working to my full potential because after every session I felt quite tired n I felt I was improving as well. For an exercise circuit a warm up should include a pulse raiser, usually a jog, lasting about 5 minutes and then stretch out all the muscles in your body that are going to be working as this will save you from severe injuries.

For a match a warm up should consist of a pulse raiser, normally a jog, should be performed for around 5 minutes which should then be followed by a 5 minute stretching session, where you should stretch mainly the muscles that are going to be worked during your match as well as other muscles.

After stretching you should perform some skill rehearsal, in this period you should be getting a feel for the game both physically and mentally. At the beginning, before every test, we took our resting heart rate so at the end of the test we could work out how long it took us to recover and what our recovery rate was.

After every test we would take our heart rate straight away this was to see how hard we had worked and also so we could work out how long it took us to recover and what our recovery rate was. Every week we performed a different test except for in the last week when we repeated the multi-stage fitness test to see if our fitness had improved.

Before every session we recorded our resting heart rates, these are mine from every week:. These are the heart rates taking after the test and how long it took me to recover. My heart rate, taken before the test, was 60 beats per minute. My heart rate which was taken straight after the test was beats per minute.

In the test I got to level The table below shows that after the multi-stage fitness test it took me 6 minutes to get back to my resting heart rate. Heart rate taken at 1 minute intervals post exercise in bpm. My heart rate before the test was 64 beats per minute. My heart rate that was taken after the test was beats per minute.

I completed 15 minutes of the test. The table shows that in the continuous fartlek training test it took me 5 minutes to get back to my resting heart rate. My heart rate before the test was again 64 beats per minute. My heart rate taken after the test was beats per minute. I completed 28 laps in 12 minutes.

The table shows that in the 12 minute cooper run test it took me 6 minutes to return to my resting heart rate. My heart rate taken before the test was 64 beats per minute. I completed 15 minutes of the indoor fartlek circuit. The table shows that it took me 6 minutes to recover to my resting heart rate after the test.

My heart rate taken before the run was 62 beats per minute. My heart rate taken after the 3km run was beats per minute. I completed the 3 kilometre run in 14 minutes and 8 seconds. The table below shows that I took 7 minutes to return to my resting heart rate after the 3km run. My resting heart rate taken before the test was 62 beats per minute. In the multi-stage fitness test I reached level The table below shows that it took me 7 minutes to recover after the test.

From my results I can see that I have made an improvement over the six weeks which I am happy with. This improvement in fitness will help me perform better when playing football. I can only see that I have got fitter from the multi-stage fitness test because that is the only test I repeated. If I was to repeat all the other tests I did as well it would prove to me if I have got fitter over the six weeks or not.

The first test we did was the multi-stage fitness test, in this I got to level When we repeated this test 6 weeks later I reached level If I repeated all of the tests it would give me a more definite result of if I am fitter now or not. In my circuit I included, two stations that worked on upper body strength, two rest stations, one station that worked flexibility and one station on stamina. My exercises were pacifically chosen to help develop my fitness and upper body strength, because if I improve them then my football will develop due to that.

After the first circuit session I did not make any changes to my circuit because I felt that my circuit was working the muscle groups I needed it to. Although if I was doing this programme again I would take out one of my rest station and out stamina station instead. F was not affected by the amount of rest stations I had. I did not expect to work aerobically because I know from my theory lessons that when exercising a performer needs oxygen for his muscles to keep working and for blood to keep on flowing round the body.

Recording all my results was the hardest part because when I forgot my booklet I had to record them on paper which made it difficult and also when going straight from one station to another sometimes you forget about recording your results. If I did work one set of muscles consecutively I may have caused myself an injury or maybe cramp.

This would have been to the muscles getting overworked and not being able to cope. I kept myself interested because I knew that in the end I was the person being benefited from these tests and circuits so I knew I was doing it for me. In my six week personal exercise programme I definitely included the right activities to improve the certain areas I wanted to. After the first circuit session I felt slight aches in my arms but not too bad otherwise I would have changed the order of my circuit.

At the start of the six week training programme I performed the multi-stage fitness test and got level At the end of the six week training programme I performed this test again to see if I had got fitter over the course of the programme. When I completed the test again I got level This shows that I have improved two levels.

This shows that I have got a little fitter. But to certify this next time I would repeat more than one test just so I can see if I improve in every test we done. I was motivated because I know that after all this programme was only going to benefit one person, me and the fact that I was doing it for myself made me train harder and better.

I was doing this to help improve my football talent and I feel I have done that after playing a couple of games lately. Also with other performers doing these tests that makes me more motivated because they give the test competition which is motivating. If I was to perform this personal exercise programme again I would probably take one of my rest stations out of my circuit and then put in another stamina station because that was my only negative point was that I had too many resting stations in my circuit.

But apart from that I was happy with all my circuits and my tests. Front page 1. Planning 3. Performing 9. Monitoring Evaluation of Planning Evaluation of Performing Evaluation of Monitoring

A PEP is only effective if it helps a performer to improve.

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Popular dissertation introduction proofreading site for masters I specified on my upper body strength, I have 2 stations in my circuit on upper body strength. Word count: When you write your plan you must show evidence of the principles of training:. Heart rate taken at 1 minute intervals post exercise in bpm. Increased range should not be forced. For all of your tests you must ensure: that you follow the exact protocol of the test that you record the exact score you achieve that you compare that score to performance tables Once you have compared your results you will be in a position to begin to analyse your own strengths and weaknesses.
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Medication: Anti inflammatory during knee and shoulder injuries. I hope these injuries will not affect my PEP, but as a precaution I will consider them when constructing my plan. If for example my knee causes any concern I can reduce some of the running exercises and include some swimming and more bike work in the gym. All these exercises will reduce the weight through the joint.

Both swimming and cycling are good exercises to keep working on stamina but not damage the joints. Playing experience. I was in the school and district football team. And I play for a local Sunday team up front. The reason behind this decision was that I was a little sluggish around the pitch and seemed to lack the ability to keep playing without periods where I had to stop and get my breath back.

I also felt severe fatigue in the latter stages of the game. The coach took a video of one of my games, which indeed showed how my game deteriorated in the last ten minutes. I will use this test to monitor my progress. My VO2max is In order that readings are accurate, reliable and valid, I will record the tests at exactly the same time, place and with the same measuring equipment.

I am aware of all the different factors, which could make readings inaccurate, such as:- Previous exercise, legs tired etc Food intake [full stomach] Floor surface The person conducting the test [he could act as a motivator] The beep test is a nationally recognised test and should give a clear measure of my VO2 and whether there are any improvements as a result of my P E P, it will also provide me with scores I can use to judge myself against other people my age in the country.

I will test pre, mid and post programme. At the moment my diet consists of three main meals a day with intermittent snacking. I also intend adjusting my diet so I will eat less fat and reduce the snacks. I hope to reduce my calorie intake each day by I will also consider the adaptations that will take place to my body, for example my heart, lungs, muscles and so on. Monday, Wednesday and Friday, this will also give me a day to rest and recover.

I researched at what intensity I should work at and found that when you work so hard that your muscles cannot get a sufficient supply of oxygen the muscles will produce lactic acid. This is called progressive overload. They have extensive cardio-vascular and weights rooms that I have access to. When I joined the club I went through an induction programme, which assessed my level of fitness and also covered safety issues.

I will vary my training programme to avoid boredom, for example in my gym session I will use a variety of machines to keep my heart rate at the required level. Within the court session I will mix physical conditioning with skills. Variance is especially important in maintaining motivation; even top-level performers need to maintain their motivation with a well-planned and varied programme.

I will be aware that when training is interrupted, whether it is injury, illness, holiday or any other time when training is suspended, that muscle will suffer atrophy. This is when muscles begin to revert back to their pre exercise state. This is very evident after a serious injury, when a plaster cast is applied. Muscle girth within the plaster is seriously diminished. Hence the need for Physiotherapy.

Professional soccer players also suffer reversibility during their off season and need pre season training to reverse their losses. A warm up should make the body ready for exercise. It can prevent injury and muscle soreness. I begin my warm up at low intensity with gross motor activity exercises as my body will not yet be at a state of readiness for sharp movements and will be more prone to injuring a muscle at this stage.

I will begin by running at low intensity. Either in the gym, on the treadmill or from wall to wall on the squash court this warms the muscles and make the heart and respiratory system begin to work at an increased pace and therefore increases o2 to muscle fibres.

I stretch the major muscle groups such as the deltoids, pectorals, latissimus dorsi, glutials, quads and gastronemius. In the test I got to level The table below shows that after the multi-stage fitness test it took me 6 minutes to get back to my resting heart rate. Heart rate taken at 1 minute intervals post exercise in bpm. My heart rate before the test was 64 beats per minute. My heart rate that was taken after the test was beats per minute.

I completed 15 minutes of the test. The table shows that in the continuous fartlek training test it took me 5 minutes to get back to my resting heart rate. My heart rate before the test was again 64 beats per minute. My heart rate taken after the test was beats per minute.

I completed 28 laps in 12 minutes. The table shows that in the 12 minute cooper run test it took me 6 minutes to return to my resting heart rate. My heart rate taken before the test was 64 beats per minute. I completed 15 minutes of the indoor fartlek circuit. The table shows that it took me 6 minutes to recover to my resting heart rate after the test.

My heart rate taken before the run was 62 beats per minute. My heart rate taken after the 3km run was beats per minute. I completed the 3 kilometre run in 14 minutes and 8 seconds. The table below shows that I took 7 minutes to return to my resting heart rate after the 3km run. My resting heart rate taken before the test was 62 beats per minute. In the multi-stage fitness test I reached level The table below shows that it took me 7 minutes to recover after the test.

From my results I can see that I have made an improvement over the six weeks which I am happy with. This improvement in fitness will help me perform better when playing football. I can only see that I have got fitter from the multi-stage fitness test because that is the only test I repeated. If I was to repeat all the other tests I did as well it would prove to me if I have got fitter over the six weeks or not.

The first test we did was the multi-stage fitness test, in this I got to level When we repeated this test 6 weeks later I reached level If I repeated all of the tests it would give me a more definite result of if I am fitter now or not. In my circuit I included, two stations that worked on upper body strength, two rest stations, one station that worked flexibility and one station on stamina.

My exercises were pacifically chosen to help develop my fitness and upper body strength, because if I improve them then my football will develop due to that. After the first circuit session I did not make any changes to my circuit because I felt that my circuit was working the muscle groups I needed it to. Although if I was doing this programme again I would take out one of my rest station and out stamina station instead.

F was not affected by the amount of rest stations I had. I did not expect to work aerobically because I know from my theory lessons that when exercising a performer needs oxygen for his muscles to keep working and for blood to keep on flowing round the body. Recording all my results was the hardest part because when I forgot my booklet I had to record them on paper which made it difficult and also when going straight from one station to another sometimes you forget about recording your results.

If I did work one set of muscles consecutively I may have caused myself an injury or maybe cramp. This would have been to the muscles getting overworked and not being able to cope. I kept myself interested because I knew that in the end I was the person being benefited from these tests and circuits so I knew I was doing it for me. In my six week personal exercise programme I definitely included the right activities to improve the certain areas I wanted to. After the first circuit session I felt slight aches in my arms but not too bad otherwise I would have changed the order of my circuit.

At the start of the six week training programme I performed the multi-stage fitness test and got level At the end of the six week training programme I performed this test again to see if I had got fitter over the course of the programme. When I completed the test again I got level This shows that I have improved two levels. This shows that I have got a little fitter. But to certify this next time I would repeat more than one test just so I can see if I improve in every test we done.

I was motivated because I know that after all this programme was only going to benefit one person, me and the fact that I was doing it for myself made me train harder and better. I was doing this to help improve my football talent and I feel I have done that after playing a couple of games lately.

Also with other performers doing these tests that makes me more motivated because they give the test competition which is motivating. If I was to perform this personal exercise programme again I would probably take one of my rest stations out of my circuit and then put in another stamina station because that was my only negative point was that I had too many resting stations in my circuit.

But apart from that I was happy with all my circuits and my tests. Front page 1. Planning 3. Performing 9. Monitoring Evaluation of Planning Evaluation of Performing Evaluation of Monitoring Final Evaluation I again went to the stations which rested the muscles I had worked on in the previous station and I could definitely feel. Your resting heart rate falls. This is because you are able to supply the same amount of blood with fewer heartbeats. The fitter you are the lower your resting heart rate becomes.

After exercise, your heart rate returns to your resting rate a lot quicker. To stretch quadriceps, stand on one leg, bend the other behind and hold into the body while standing tall and keeping the knees together, hold for 5 seconds, repeat on both legs.

To stretch arms, bring one arm across the top of your body straight and with the other arm. I tested myself so as not to have a advantage from wearing lighter trainers etc. When I was retesting I was being supervised and watched when I was retesting to make sure I was given the correct rresults. In terms of my general fitness I have seen a good progress;. Increasing the frequency, how often I train. That means you need to make it work harder than usual.

Over time, it adapts to meet the increased demand by getting fitter. You can overload your body in three ways: By increasing the frequency of the exercise. In other words how often you do the exercise. This could help this player to take control of the situation by hitting 4's and sixes. Read the whole essay offline on your computer, tablet or smartphone.

Download the PDF today. Get Full Access Now or Learn more. Don't have an account yet? Create one now! Already have an account? Log in now! JavaScript seem to be disabled in your browser. You must have JavaScript enabled in your browser to utilize the functionality of this website. Join over 1. Page 1. Save View my saved documents Submit similar document. Share this Facebook. GCSE P. E - PEP.

Free essay example:. Not the one? Search for your essay title My six week personal training programme for football. Word count: Badminton is the sport I have chosen to train for and use my personal Personal Exercise Programme Word count: Netball study - P. E coursework Word count: E coursework - circuit training Word count: See our best essays. Personal Excercise Programme PEP training session fairly similar to the previous week as I was now getting into routine so started with the shuttle runs and did the skipping again third.

E coursework - circuit training Your resting heart rate falls. E coursework To stretch quadriceps, stand on one leg, bend the other behind and hold into the body while standing tall and keeping the knees together, hold for 5 seconds, repeat on both legs.

Personal Exercise Programme I tested myself so as not to have a advantage from wearing lighter trainers etc. See more essays. Over , pieces of student written work Annotated by experienced teachers Ideas and feedback to improve your own work. Save 1. Read more The above preview is unformatted text.

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