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Spaghetti and sausages Essay This schedule is my average exercise per week. By following this schedule I can assure myself that I do at least five hours of exercise a week because I always walk to and from school. I can also guarantee that I will do an hour and a half of football training on a Wednesday and play the match on a Sunday even in the close season because I play for a summer team as well. My fitness is no longer jeopardised by injury as it was earlier in the year when I broke my right fibula and tibia during a football match. For my main stage fitness test I did:  A bleep test A bleep test is when you run from distance back to another repeatedly. I finished the bleep test with a score of 11.5  Cooper Run the Cooper run is when you run for twelve minutes around a 100 metre circuit without stopping. My number of laps was 27 which means that I did 2700 metres of running.  Harvard step test this is where you put one foot on a bench followed by another then take one foot off and take the other foot off. My pulse rates were:  Compared to the other people that are in my group I am a very fit person. This is because I do a lot of fitness training out of school and I need to keep myself in good shape because I have a strong passion for football. However, nobodys perfect and I am no exception. I feel that I can improve my balance because I often lose it at vital and unexpected times. What Would I like to Achieve?  The sport that I am going to improve my fitness for is football.  The different components of sport in order to play football are:  1) Speed You need this to outpace the opposition players with or without the ball.  2) Power Jumping to head a ball and the power in your leg muscles to kick the ball as hard as you want.  3) Agility Being able to move freely and turn with the ball when sharp movements are needed. 4) Flexibility When you stretch your leg or arm (goalkeeper) to reach for the ball.  5) Stamina Allowing you to last longer on the pitch without getting tired.  6) Strength The ability to outmuscle your opponent for the ball.  7) Balance Being able to stay on your feet in any situation with control over your body.  8) Co-ordination Needed for judging the flight of a ball and when you are in control of it so that you always know where the ball is. The thing in which I would like to improve is my strength. This is because for a footballer, you need to be strong and this is an area in which I am very weak. I will also work on my balance a little because sometimes I find myself falling over when running with the ball at speed.  How am I going to achieve this?  In order to improve my football skills and in particular my strength and balance, I will create a circuit with about eight stations designed to improve my overall skills in football. Over the six weeks the toughness and length of exercise will increase. My body will adapt to the training and my fitness level will slowly rise because my body will get used to the routine. I can do this by increasing the number of repetitions, adding more stations or even reducing the rest periods. My circuit will be completed 3 times a week and the results would be shown by measuring the heart rate of myself in a results table for each week. My circuit plan can be found on the next page followed by a diagram on the page next to that. Week 1 In the first week my heart rate worried me a little because at the start of the second session it raised and after the first session I expected it to be the same. This however was soon put to the back of my mind as on the third session it was back down to 68BPM and on the third session I found out that I had begun to improve my fitness because my heart rate after the exercise session was lower than the previous two sessions. Week 2 This week was another step closer to getting fitter as my third session of the week proved to be an improvement because my heart rate managed to stay the same as the second session. The after exercise heart rate showed me that I continued from the first week but the second session showed that I was not getting my heart rate back down to 71BPM. Like the first week I continued with the third session and I had been shown that I was not only back to where I should be but I improved yet again. Week 3 In week 3 I ended with an even lower heart rate of 66BPM. The second session showed me that my heart rate was one beat more than I expected but this has seemed to be a trend in my results. After 3 minutes of exercise I found my results worrying as I didnt make any improvement at all and in the first two sessions I got worse and worse but luckily was back at 70BPM by the third session. Week 4 This was a disappointing week for me and I clearly was slacking in my programme. My heart rate before exercise stayed at 66BPM for the duration of the week and my after exercise heart rate was higher and this stayed like this, as at the end of the week my heart rate 3 minutes after exercise was 71BPM whereas the week before it was 70BPM. Week 5 After the first session of week 5 I thought that I must have reached my maximum fitness level because it was still 66BPM but then realised over the next two sessions I could still improve as I had heart rates of 65BPM. My after exercise results also finally improved from 71BPM to 69BPM. This was a pleasing week for me as I used the overload tactic to get my heart rate down. Week 6 Finally my six week training program had come to an end. Pleasingly I made a final improvement and my final heart rate before exercise was 64BPM. Another thing that made me proud was that my heart rate 3 minutes after exercise had also improved and that ended with a final rate of 68BPM. Overall I improved my fitness by 4BPM.