1) My warm up has five stages I will start with a light jog on the spot to increase the blood flow around the body for 1 minute, I will start the jog slow then gradually faster on the spot. 2) Secondly, I will stretch my neck muscles by moving my head around slowly for about 15 seconds again to increase the blood flow. 3) Next I will be moving on my legs where I will stretch my thigh muscles and my hamstring for about 20 seconds each leg. This is an especially good warm up for bleep test because a lot of leg action is needed.
4) After I have finished with my legs I will start on my arms next were firstly I will stretch my triceps muscles and then move on to my bicep muscles. This is very usefully for my circuit training as a lot of arm movement is involved. This will last 20 seconds each arm. 5) Finally I will finish my warm with a jog from one end of the Astor turf back to the other end to increase the blood flow all over my body and warm up my legs for a match or bleep test. All of these stretches should last me about 5 to 10 minutes and should take place before an activity.
Principles of Training S.P.O.R.T&F.I.T.T: This is the definition of each word and what they stand for and how I will be applying each of the principles throughout the duration of my 6-week PEP. S-Specificity (clearly defined or indentified) this occurs when we do exercises that to ensure we do them within our training are specific to the sport of the chosen of fitness we are concerned with. I will be only focusing on improving my choose exercise program so specificity; stamina and muscular endurance.
P-Progression (developing gradually towards a more advanced state) this means increasing the amount of exercise you do gradually. I will apply progression towards my entire task in my PEP e.g. in the bleep test its better to start of slow and gradually progress because there is more chance of lasting long if we start slow and obtain a much better result. O-Overload (excessive work, responsibility) Training more then we normally do it can improve our fitness. I will apply overload to all my tasks in my PEP, I am going to improve the areas where I am weak in my sport by taking my body to its limits on those areas.
R-Reversibility (of the effect of a process or condition) what we gain in training eventually be reduced or lost if we stop training or reduced our training time. I will apply reversibility to all my tasks in pep by being consistent; so I will have to attend my entire practical and after school sessions for the duration of the PEP. T-Thresholds (a point of entry or beginning) the point when something begins to take effect’s. I will apply thresholds to all my tasks in my PEP by doing my hardest to beat my score gained every previous week.
The F.I.T.T Principle: F-Frequency (the rate at which something occurs over a particular period of time.)Means how often we train, I will apply frequency to my entire task in my PEP by training twice a week once in my practical lesson and once after school lesson. I-Intensity (being intense in all your work) means how hard you train. I will apply this in my entire task in my PEP by trying my hardest to improve my fitness e.g. I will not be giving up on the bleep test.
T-Time (in time I will change) means how long you train for. I will apply this in all my tasks in my PEP by adding more time in my circuit or doing the same training but in less time. T-Type (a category of people or things having common characteristics.) this means the kind of training we do. I will apply this in all my tasks in my PEP by undertaking deferent types of training e.g. for strength I can do weights but there is other stuff like press up that I can do to improve my strengths for my upper body.
My Methods of Training Circuit Training: My circuit training is all about improving my muscular endurance; in my circuit training I will undergo 10 different types of activity specified to improve my muscular endurance and my stamina. Before we start the circuit training we have to count our heartbeat for 20 seconds and times it by 3 to find out our heart beats per minute (B.P.M) Each station have deferent activity and last 1 minute and after the time is up I will write down how many e.g. press ups I done. At the end of the circuit once again we count our B.P.M for 20 seconds times it by 3 and record it and same again until it’s back to the normal heartbeat and we write down in how many minute our hurt beat recovered (went back to normal before I started the circuit).
Weight training: This involves moving heavy weights to increase the muscle strength. To increase the muscle strength, players usually do short sets of work outs with breaks in between. This will only improve the strength of a muscle and not endurance. Cross Training: Involves using a variety of activities to develop general fitness; for example a footballer could go cycling or running once a week to improve their fitness without straining the muscles they use in their main activity.
Fartlek Training: Means “speed play” in Swedish. This training involves varying the intensity of the exercise (often running); for example a trainee could sprint for 10 seconds, then walk for a minute, and then jog for 3 minutes. Interval training: This means that performers do short exercises with rests in between e.g. a sprinter sprints 50 m and rests for 3 minutes before sprinting again to improve on their speed and agility. This defines that interval training improves speed but not endurance and stamina.