Personal Exercise Programme

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When I was 3 I did gym until I was 7. When I was 8 I played rugby for New Earswick all blacks for 1 year. When I was 5 I started doing swimming which I did until I was 14. I also did rugby for school where I did contact and we were winners in the Marston Moor Cup, I also did tag where we won many competitions and won the chance to represent York in the Youth Games where we came runners up. I played cricket for school for 2 years and got scouted for York, which I played for them a year. I also played netball for school for 2 years in the A team winning many tournaments. When I was 10 I did horse riding for 2 years.

And when I was 5 I started playing football for Haxby F. C but then at the age of 11 I moved 2 play for Wiggington girls, then at the age of 14 I got scouted for North Yorkshire Centre Of Excellence, and that’s where I currently play. When I was 11 I started playing hockey for school. And by the age of 12-13 I was playing for York and Selby district and North Yorkshire u 14’s. Then from the age of 14 I played for City Of York Hockey Club, and I also played for North Yorkshire, for the 2nd year running, and I play tennis for the school team and have done for the past 3 years.

I do about 2 hours or PE a week and at least 1 hour of sports studies, In the winter I play hockey for school, 1hour 30minuets training once a week and at least one match a week. In the summer I play tennis and rounders for the school.

A2 – A Hockey Match – diagram A3 – Hockey Techniques – discussion of experience and perceived strengths/weaknesses Goal keeping -good at moving round the area -good at diving and coming out when needed -good at commanding my area -good at telling the defence what I need them to do -need to keep my head up more when a goal goes in -need to keep the team motivated more -need 2 get the team to push up more Defending -good at using my strength -good at tackling -need to work on fitness Attacking -good at passing and receiving the ball -got a powerful shot -good at tackling -need to work on my fitness -need to pressure the keeper more.

A4 – Hockey – Fitness Analysis Area of Specific/General Fitness Goal keeping Reason required Agility Need to be able to get on to the floor quickly and back up again speed Need to be quick at getting to the ball especially when in the keeper kit strength Need to be able to get the attacker off the ball without giving a foul away stamina

Need to be able to stay active all the game if playing against a good team Area of Specific/General Fitness Goalkeeping Continued Reason required Flexibility Need to be able to reach for the ball in difficult places Hand eye co-ordination Need to be able to look at the ball without looking at your foot because you lose concentration of the ball Area of Specific/General Fitness Defending/attacking Reason required strength Need to be able to tackle a strong attacker/defender and be able to get to the ball first/round a defender stamina.

Need to be able to stay with a player when they have speed/ get past the player sprinting Need to be able to sprint back from the centre and chase after a quick player/ sprint away from a defender speed Ned to be able to chase after a player and be first to the ball endurance Need to be able to keep going for all the game A5-My Fitness Profile An excellent starting point is to take stock of your current general and specific fitness levels, and highlight any personal considerations.

Physical Characteristics Age-15 DOB- 23 /02 /93 Height- 5ft 3 Weight- 8 stone 4 Heart Rate Resting Heart rate-81 Max. heart rate- 220- age=205 My Target Zone for aerobic training (60% to 85% max HR)- bpm HRF – General fitness tests Cardio Vascular Endurance test- Multi stage test Coopers run Muscular Endurance- Strength- Speed- Suppleness (Flexibility)- Sit + reach Size (Body Composition)- estimated somatotype- Skill related tests – Specific fitness tests Agility- Balance- Coordination- Explosive Strength (Power)- Fast Reactions- Good Timing- A7 – Hockey Rules… What have you learnt about yourself? http://news. bbc. co. uk/sport1/hi/other_sports/hockey/4186758. stm Step 1 Your hands should be about 30cm apart. The left hand at the top of the stick and the right a bit below.

Keep your feet apart and knees bent. Step 2 Make sure your back foot is roughly in line with the ball. Keep your stick in contact with the ball as you begin to shift your weight from back to front foot. Step 3 and 4 Follow through keeping your stick in contact with the ball for as long as possible, increasing the speed of your stick head as you near your front foot. To gain more power and pace, make sure you are nice and low and side on to the target and follow through strongly with your stick – it should finish pointing towards the direction of the pass.

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy The sport that I am going to do my P.E.P (personal exercise programme) is football. I have been playing …

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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 I have chosen badminton for my personal exercise programme. I will enhance my performance by improving power (both arms …

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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 As Trekking is a prolonged distance sport, a highly trained aerobic energy system will be required. There are three …

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