Physical Education Training Program

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Week .5 overview:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Swim –6-7am

Prac – 11G, 75 min
Prac – 12A, 75min
Beep test

Skipping – 5min
Skipping – 5min
Skipping – 5min
Skipping – 5min
Skipping – 5min

Completed
Completed
Completed

Training session No. ONE
Date: 1.8.12 (Wednesday)

Time: 6-7am (1 hour)

Venue: Aquarena Aquatic Centre
Weight: 64kg
Session Goal:

To increase fitness and LME

Warm-Up Description

Continuous swimming 400m – choice – 40%
Continuous swimming 200m – freestyle
Continuous swimming 200m – breaststroke

Training Method(s)

CONTINUOUS

Warm-Down Description

Adult Signature:

Continuous swimming 1500m – choice – 75%
Continuous swimming 700m – freestyle
Continuous swimming 200m – breaststroke
Continuous swimming 400m – freestyle
Continuous swimming 200m – breaststroke

Swim 100m – freestyle – 40%
100m – run, swim, polo, dive – 40%

Recovery Reflections:

Physiological
Psychological

Weight: 64kg
Fatigue: 7/10
Heart Rate: not measured
Muscle Soreness:
Build-up of lactate acid and hydrogen ions was significant around 35 minutes into the session, but long-term fatigue was not greatly felt. Overall Session Satisfaction: 4.5/10
Fitness level is slightly lower than I predicted, but not significantly so, on reflection I think I could have worked harder than I did, and will most likely add some drills in next session.
Training session No. One.5
Date: 3.8.12 (Fri)Time: 8–9am (1 hr)

Venue: School – DSC – Tennis courts

Weight: 64kg

Session Goal:
Get some general physical activity through a game of Lacrosse and acquire a few new skills.
Warm-Up Description

Pass ball to and fro between partner and self - 45%
10 successful catches/throws, at 10m, 20, and 30m – 45%

Training Method(s)
Adult Signature:
Game of Lacrosse: 30 - 40 minutes – 60%

Recovery Reflections:

Physiological

Psychological

Fatigue: 4/10 Heart Rate: not measured. Muscle Soreness: not at all, leftover soreness from previous training session, no added pain from this one. Overall Session Satisfaction: 5 /10 My catching skills weren’t quite adequate, although I was fairly decent at throwing, throughout the game; I mostly stayed in a defense position, and as such was not running a whole lot.

Training session No. TWO
Date: 3.8.12 (Friday)
Time: 9 – 10.15 (75 minutes)

Venue: School – DSC – oval and weights room.
Weight: 64kg

Session Goal:

Improve my endurance (aerobic capacity) using continuous training, combination of continuous running and a small core workout in order to strengthen this important area which will thus help to improve the transfer of power between the lower and upper body (and vice versa) and to decrease the risk of injury.

Warm-Up Description

Brisk 10 minute walk - 55%
Dynamic Stretches (10-20 seconds each):
Leg swings (back and forth), Leg swings (side to side)
Arm swings, Pike stretch

Training Method(s)

CONTINUOUS/CIRCUIT

Warm-Down Description

Adult Signature:

Continuous 40 minute jog 75% mhr
Core workout:
Crunches 2 sets, 30 reps
10 push ups
Oblique twists 2 sets, 20 reps
10 sit ups
Oblique arm lifts 50 reps
60 seconds marching on spot
Static stretch routine (hold for 20 seconds):
Arm stretch across chest
Triceps’ stretch
Single leg hamstring stretch
Standing quadriceps
Lying calf stretch

What I actually did:

9.30 – 10.05 Continuous 35 minute jog
10.05 – 10.10
5 minutes skipping
10.10 – 10.05
Stretching and filling out of form (this one).
Not a full 75 minutes.

Recovery Reflections:...
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