4-Week Training Program

My name is Shazib Zaman, I’m 15 yrs old, my height is 6’0″, and my weight is 10st 3lbs. I have been asked to design a training program for my PE coursework. I will take into consideration training principles, my current level of fitness etc. I would describe myself as a fairly healthy person, and fairly fit too. I perform considerably well at all sports and my endurance level in particular is of a good standard.

I have only one injury problem. This prevents me from using my back muscles such as the trapezius to their full potential. In a typical week I tend to get around 10 hours of physical activity at least. This involves me playing sports such as basketball and football, both of which require a great deal of stamina. Over the course of this program I aim to improve my fitness levels, and certain distances or times of different events that will help me with my chosen sport, which is basketball. I am hoping to improve the skill level of my game which will enable me to become a better player.

There are certain hazards in the school gym where I will be carrying out my fitness program. However none that are unavoidable with a little planning. Since there is a large amount of people using a relatively small amount of space, other people’s safety is a major factor. All of us are doing exercises which will help us with basketball which means the exercises are similar. this means that the same station will be used by different people. To avoid the problem of too many people being on the same station at the same time I will attempt to co-operate with my colleagues in order carry out all the exercises within the 1 hour time limit that I have once a week.

Since there a lot of exercises which require the same muscle groups to be used, I will have a certain order which will help me balance out the amount of time I use each muscle without resting it. So I will not do Press-Ups straight after I have done Tricep-Dips because the two use Biceps and triceps. This will prevent me from achieving my true potential when recording my results. I will also have a minimum of 2 minutes resting period between two exercises two allow my body to recover to as normal a level as possible. I will begin the program by warming up. I will do this by doing stretches such as the quad stretch and hamstring stretch. This is so that my muscles are ready to be used to their full potential and also to prevent injury which may occur. When I have done an exercise I will take deep breaths so that my muscles get the oxygen that they require this will help my body to recover to its normal status.

Sergeant jump and skipping are two of the exercises that I have chosen. They will help me to improve the height that I jump which is obviously important in basketball and improve my stamina/endurance level which is important in most ball sports. I will see if I improve the amount I jump by making a mark on wall whilst at full stretch. I will then make another mark, on the wall, by jumping as high as I can. I will record the difference between the two marks. I will preform I will be working on my training program, under supervision of my teacher, once a week on Wednesday. However as I have already explained I also intended to train at home every Saturday.

Intensity This incorporates the principle of overload, in the four weeks that I will be doing my training program I will try to work harder than before. I will pre determine what I believe will be a reasonable target for a certain target and try to reach achieve it. If I fail to do so I will set a lower target for the next week. If I succeed I will set myself a higher target. Energy Systems During the program I know I will be using both anaerobic and aerobic energy systems. I hope that I by the end of this program will have more efficiently working energy systems.

Here are the equations for the two energy systems: – Anaerobic Respiration (without oxygen) E.g. needed when counter attacking. Anaerobic respiration glucose + carbon dioxide = lactic acid (+ energy released) Lactic Acid takes effect when the person running has done an event where they have not had enough time or have decided that they can improve their performance with anaerobic respiration e.g. sprinting to breathe in oxygen. The lactic acid has a burning effect on the muscles and all out effort must stop or the person will collapse.

The way to get rid of the L.A is to gulp in oxygen, this is called the repaying the oxygen debt. Aerobic Respiration (with oxygen) E.g. needed for running around for a long time when attacking and defending. Aerobic Respiration glucose + oxygen = carbon dioxide + water (+ energy transferred) Principles of Training There are four principles of training S = Specificity- This means that I have to train specifically to my chosen sport i.e. basketball. So I will be looking to work on the muscles that will affect my performance in my chosen sport. These will mainly be the biceps and triceps however I also need to improve my stamina.

P = Progression- Over the program I will be looking to improve my recorded distances and times. I will at the end of the program, record them all again, to note any improvements. O = Overload- To overload myself I will do various activities e.g. as it is summer time I will have the chance to take up more sports and physical activities e.g. tennis, cricket and bike riding. R = Reversibility- unless there is an injury problem, I should in theory never get unfit because I am always playing sports all year around.

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