Muscular strength

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Week 1 – During week 1 I completed my PEP twice. I managed to complete all exercises and I made sure I was working within my training zones to check that my programme was the right intensity and that I achieved overload. Week 2 – By the end of the second week I began to see some improvement in my tennis. During my individual session, I noticed that my racket head control was better and I made more backhand volleys than usual – this was due to an improvement in the muscular strength of my wrists and forearms.

Week 3 – The third week saw the principles of progression and overload put into action! I increased the weights, times and reps of the exercises in my circuit – this increased the frequency, intensity and time of my programme. Week 4 – During my tennis sessions in week 4 I noted that my core stability had improved. I hit fewer shots off balance and I was able to make more balls when my opponents forced me to play a defensive shot. Week 5 – At the end of the fifth week I noticed that my anaerobic threshold and recovery rate had improved.

During point play, I found that I was more prepared for the next point before the end of the twenty second interval. I also saw improve in the intensity of my movement and I was able to sustain a more effective contribution to the game for a longer period of time. Week 6 – The last week of my programme saw marked progression from when I began my PEP. My muscular strength in the muscle groups in my legs was noticeably better and I found that I could not only work at a higher intensity but I could get more balls back in court.

The intensity, frequency and times in my PEP sessions also showed progression and overload. GCSE PE – PEP Final Evaluation My Personal Exercise Programme has been very successful. My fitness levels have progressed and the specific aspects of fitness I choose to work on have also improved. This shows that my programme created the right amount of overload and progression and that I was working within my training zones. This has resulted in an improvement in my tennis.

My core stability is much better and I feel that it is helping me maintain a more solid foundation and transfer energy from the centre of my body out to my limbs more effectively. This means that I am able to hit more powerful strokes and remain balanced during defensive play. An improvement in the muscular endurance in my leg muscles means that I am able to work at a higher intensity during points. My footwork and movement around the court has improved as a result and I am able to sustain a more effective contribution to the game.

The increased muscular strength in my wrists and forearms has resulted in increased racket head control and speed. This means that I am able to generate more spin and I have seen a direct improvement in the technique of my backhand volley. Finally, I have also improved my anaerobic fitness levels. As a result, I have been able to recover more quickly between points and during longer rallies I have been able to maintain a higher level of intensity. This means that I am now making fewer unforced errors, improving the efficiency of my game.

In conclusion, I believe that my PEP has been a great success and I have achieved my goal! I think that it has shown me how choosing the correct training methods can make a difference to your sport and it has shown me what I need to do to improve in the future. If I were to repeat the process again I would like to include more variation in my programme. However, I have thoroughly enjoyed completing my Personal Exercise Program and I am very pleased with the result!

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy Stations 2-5 are to test and, again, eventually improve all of my tennis shots. In station 2 I will …

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We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy Overall I enjoyed completing the training sessions and I am very pleased with the way that my fitness has …

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy The main reasons behind why I want to achieve these goals are that I want to improve in my …

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy What is the aim of my fitness program? The aim of my fitness program is to improve my performance …

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