Health - Related Exercise / Training Programme

GCSE: Physical Education

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FITNESS TESTS:

FITNESS
TEST PRE PROGRAMME SCORE POST PROGRAMME SCORE
BLEEP TEST 10
ILLINOIS AGILITY 13.56
SIT AND REACH -15cm
30M SPRINT 4.56 secs
SIT UPS 34
STANDING BROAD 2.12
RULER DROP 9cm





MY CIRCUIT

STATION NAME OF EXERCISE MUSCLES BEING WORKED FITNESS COMPONENTS WORKING
1 Sit ups Abs Strength endurance
2 Shuttle runs Cardio Vascular Stamina
3 Bench press Pectorals, deltoids and triceps Strength
4 Leg extensions Quadriceps Strength, Speed
5 Rowing machine Cardio Vascular Stamina
6 Leg curls Hamstrings Strength, Speed
7 Treadmill 1500m Cardio Vascular Stamina
8 Lat pulldowns Lats, biceps Strength


PLANNING
PERSONAL FITNESS PROFILE
THE PURPOSE OR AIM OF YOUR PROGRAMME
ANSWER THE FOLLOWING QUESTIONS 5 MARKS

HOW FIT ARE YOU?
¨ I believe myself to be reasonably fit, both generally and specifically
¨ General: I feel I have a good level of general fitness. My c/vascular endurance is ok (bleep test: 10), as is my speed (30m sprint: 4.56 secs)
¨ Specific: my specific fitness for 1500m running is above average. I am quite fast and I recover quickly afterwards but I never have enough energy left for a sprint finish.
¨ I need to work on my endurance, as it is not as good as it could be.
INJURY & HEALTH PROBLEMS

(a) Injury:
¨ Long term: I got kicked in the knee by a horse. Even though it was a couple of years ago, if I run for to long time it starts to hurt and stiffen up.
(b) Health:
¨ Long term: none
Short term: none

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