gcse pe coursework 6 week training programme

Writing an action plan - OCR How to complete an action plan

Athletes use an action plan to ensure their training develops the specific skills and fitness they require for their sport. This is designed to suit their individual needs.

Part of Physical Education Performance analysis

How to complete an action plan

A detailed and accurate action plan should contain:

Clear identification of the specific skill/component of fitness being improved with full justification based on an analysis of performance (see Evaluating and analysing fitness and Evaluating and analysing skills ).
The principles of training and how they will be applied (see Principles of training ).
SMART goal setting and how this will be applied (see Goal setting ).
A range of detailed drills and practices with coaching points.
A discussion of the element chosen to improve, to demonstrate understanding.

Action plans may also include warm up and cool down, safety considerations, guidance and feedback techniques and methods of monitoring progress.

Drills and practices need to be specific for the skill or fitness they are improving. They should also be progressive, getting gradually more difficult as the performer gets better. Most practices have a basic level, an intermediate level and an advanced level. For example, a passing practice could have, at a basic level, two static players passing to each other over 10 m; at an intermediate level, the players move in a 20 m × 20 m area while passing; at an advanced level, a defender is introduced to put pressure on the passer. Performers only move to the next level when they are proficient at the previous level.

Reviewing 6 week training plan

Subject: Physical education

Age range: 14-16

Resource type: Worksheet/Activity

Last updated

1 November 2018

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Hints and tip sheet for filling in 6 week training programme evaluation. Works ideally for GCSE students to help them analyse their strengths and weaknesses.

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The Training Programme

A training programme must meet the needs of the performer and relate to the game or activity that the individual is training for. It should be carefully planned to be carried out over a prolonged period of time. This planning should aim to achieve climax at competition time and take into account the close season of any activity.

There are four issues to be considered when planning a training programme.

Remember SPIRe:

S = Suitability
P = Preparation
I = In season
Re = Recuperation

1. Suitability for training – individuals must ensure that they are capable of following a sustained training programme. They must be free from injury and illness, have access to training facilities and have a genuine desire to improve their performance.

2. Preparation – off-season or out-of-season training should concentrate on maintaining a basic fitness level, aim to attain the correct body weight for the chosen sporting activity and include the acquisition of any essential skills.

Pre-season training should include the progressive development of the energy systems, through both aerobic and anaerobic work, the development of strength and the practice of team-play situations.

3. In-season – competition training should aim to maintain fitness and skill levels, fluctuating in intensity so that the performer can peak at different times (relating to major events) throughout the season. Training should rise to a peak and then be followed by a number of rest days just before major competitions.

4. Recuperation – post-season training should not be overlooked. At the end of the competitive season it is essential that the performer continues with a light training programme to allow the body to recover from the stresses and strains of the season. It is at this time that more serious injuries should be dealt with prior to the start of off-season work.

You should be able to describe a training programme for a sport that you know well.

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PE Coursework - 4-Week Training Program

PE Coursework

4-Week Training Program

My name is Gavin Bourne, I’m 15 yrs old, my height is 5’6”, and my weight is 8st 6lbs. I have been asked to design a 4-week training program for my PE coursework and to describe and explain all components of the whole program, energy systems, training principles and diets etc.

I would describe myself as a fairly healthy person, and fairly fit too. 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 will be tennis.

There will be certain factors that will affect my training regime these are: -

Why- Specificity
How- what equipment etc. is used
How long
How often- frequency F.I.T
How hard- overload

The facilities I will and can use are, the school gym, any Newport council gym, my own home, my tennis club, parks and running tracks.

This is the main factor that will affect my training program, because I have to go to school, and I have to complete homework etc. But when I know I will have free time I will try to get to do some training.

I will try to train specifically for my sport. But because I have chosen tennis this will mean that I have to train all of my body. I will obviously use my arm and legs, but I use also in different shots etc, different parts of my body.

I will often be working muscles every day from a morning paper round to an afternoon tennis match. But I will obviously not be able to do that every day, so I will try do some form of exercise every other day.

This incorporates the principle of training overload, in these for weeks I will try to do more work and harder work than before, even if it is going up a hill in 14 th gear instead of 8 th .

But in coaching if the coach asks me to run 3 laps of the court I’ll do five etc, just to push myself that bit harder.

Time & Type

If I go out for a jog I will try to run for longer than usual, and try to vary the paths in which I run on to eliminate the principle that is tedium.

Energy Systems

This is a preview of the whole essay

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)

Needed when running across court, to retrieve a ball in a tennis match.

Energy

Lactic Acid

Lactic Acid takes effect when the person running has done an event where they have not had enough time 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 oxygen debt.

Aerobic Respiration (with oxygen)

E.g. needed for long endured tennis rally’s

Glucose Carbon dioxide

& Water

Oxygen Energy

Different Phases of my year

Graph to show my fitness level from

September 2001 – August 2002

Explanation of the previous graph

In September the main tennis season had just finished, but the football season had just started. I therefore needed to keep my fitness levels high. Around January February time I injured my back and hamstring. I was then out of action for around 4 weeks, I then had to do some seriously hard training to get back to my normal fitness level. Around March/April time I started playing tennis more frequently and my fitness improved even more.

Around June/July time I started to play matches, I have predicted my fitness levels until august 2002.

Principles Of Training

There are five principles of training; they are shortened for ease of remembrance to S.P.O.R.T

S = Specificity- This means that I have to train specifically to my chosen sport. So I will be looking to record times for different track events, such as the 100, 200,400,800 and 1500m.

Also because tennis needs good agility then I will do field events such as triple jump and long jump, and for strength I will do shot put.

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 I’m a regular bike rider I could ride up hills in a more difficult gear.

R = Reversibility- unless there is an injury problem, I should in theory never get unfit because I am always playing sports all year around.

T = Tedium- I never get bored of playing football or tennis because you can never play the same game. Even in training sessions I never get bored because my coaches/manager always mix up training sessions to make them more enjoyable.

Diet & Nutrition

A simple definition of a balanced diet could be, that it is the correct intake of all of the appropriate amounts of nutrients that provide the body with energy.

Key Components

Carbohydrates (55%)
Proteins (15%)

For the last week of this program I aim to plan myself a diet sheet for the week, and only eat what I have put on that sheet, I will try to incorporate in that sheet what I perceive as foods that would be good in a balanced diet.

Here is the diet: -

Monday – Ready Brek – Breakfast

Brown bread chicken sandwiches

Peach Lunch

Jelly Babies

Chicken curry and rice

Muller yoghurt tea

Coco pops – supper

Tuesday-

Rice krispies breakfast.

Coffee

Ham rolls, banana, wine gums – lunch

Burger and chips

Choco squares

All Bran – breakfast

Brown bread chicken sandwiches, apple, walkers crisps- lunch.

Salad (eggs, carrots, cucumber, lettuce, tomatoes, beetroot, 100 island dressing/salad dressing, coleslaw)

Sugar puffs, Cup of tea- supper

Thursday – Toast and jam, coffee- breakfast

French bread rolls with turkey, nectarine, miniature cookies- lunch

Jacket potato with beans – tea

Weetabix – supper

Friday –

Shredded wheat – breakfast

Pork chops and roast potatoes with oxo gravy – dinner

Prawn mayonnaise sandwiches- tea

Buttered Croissants - supper

Saturday –

Bacon, eggs, beans, chips, tomatoes, toast, sausages and fried bread – breakfast

Burger x 2- lunch

Rice, water – tea

Ready Brek – supper

Sunday –

No breakfast

Lamb chops, roast potatoes, potatoes, carrots, chicken, peas, broccoli, cabbage, Swede – lunch

Tuna sandwiches, custard with Madeira cake- tea

Cornflakes - supper

Here is how I have trained over the past four weeks

Instead of writing it out for every day, I’ll just say now that I do a paper round 6 days of the week, at 6 o’clock. I always do the round in 16 th gear to make it harder for myself.

I also play football in school five days a week too. I play altogether for about 1hr and 10mins a day.

Tuesday - Football training for 2hrs

Wednesday – Went for a run to the glebelands, to time myself for the 100 200 and 400m.

200m = 34 s

400m = 1min14s

Later in the month I will go to the glebelands again to time myself to see if I have improved.

Today I also did badminton in school.

Thursday – Played Andrew Huckle In a 3 set tennis match. I lost 2-6, 4-6.

I also played badminton in school.

Friday – had rest, because I'm going on a bike ride tomorrow.

Saturday – 25mile bike ride. Tennis training, also played a 90 min game of football, full size pitch 8-a-side.

Sunday – Played 5sets in a tennis match.

Monday – 500m run and javelin.

Tuesday – Football training

Wednesday – went to glebelands just for a jog ended up doing a 25 x 400m jog (10000m), thursday – games lesson, played doubles and singles match in tennis., friday – rest day, saturday – tennis training went for a 28mile bike ride..

Sunday – rode home 5 miles.

Monday – Went to the gym for 1hr 45mins

Bench Press . . . Running machine 15mins, cycling machine/aero bike 15mins, cross trainer’s 10mins, steppers 10mins, rowers’ 10mins, leg press and leg ab/ad ductor.

Also did the high jump.

Tuesday – football training

Wednesday – rested

Thursday – 2mile jog 13mins, 70min game of football

Friday – Tennis 3 set match

Saturday – 1hr tennis training session

Sunday – 3 set match in tennis

Monday – rested

Wednesday – Triple jump and discus, 4set tennis match and ride that was 5miles

Thursday – Football match. Also today and Friday I have to do 2 paper rounds.

Friday – Sports day Triple jump 2 nd , High jump 1 st in ‘B’, Discus 2 nd , long jump.

Saturday – tennis training 1hr and gardening

Sunday – Bike ride to blaenavon and back.

Monday – Baseball, recorded times for 100,200 and 400m again

100m = 13 .8s

200m = 32 s

400m = 1min13s

Here also is a typical training session of a tennis lesson.

And the weekly routine I go through.

Document Details

Word Count 1592
Page Count 9
Subject Physical Education (Sport & Coaching)

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