P.E. session plan for fartlek training

Warm up – I must start by warming up, for this I will proceed with the following instructions.

=> Start with a short jog up to one end of the gym. Turning pivot as you reach the end into a slightly faster pace until the half way point. Jog back to the starting position. Complete this twice through.

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=> Stretch calf muscles, hamstrings, quads and groin. Do each stretches for 8 seconds each. This will prevent muscles strain and serious injury.

=> Jog to one of the gym jump and pivot, sprint back to the start

=> Stretch biceps, triceps and rotate neck and shoulders.

=> Side step to the left go to one end of the gym, pivot and side step to the right on the way back

Training Exercise

=> Lay out cones like the following diagram…

Start

Red lines mean to walk

Orange lined means to jog

Green lines mean to Sprint

=> Complete the circuit twice

=> Jog gently on the spot for a 30secs and change to on the spot sprint for 15 secs walk to the start of the circuit

=> Complete the circuit again twice through

Cool Down

=> Slowly jog to one end of the gym, pivot and walk to the middle then slowly jog back to the start

=> Stop and stretch calf muscles, hamstrings, quads and groin. However, this time hold the stretches for 12 secs each as the muscles will now be more flexible

=> Again jog to one end of the gym and walk back to the start

=> Stretch off biceps, triceps and rotate neck and shoulders and shake of all muscles.

Evaluation

Heart rate resting – 64

Heart rate after exercise – 146

Overall the session was successful. The exercises were not too strenuous, though where hard enough for me to progress to that fitness level. I found that the warm up was maybe too tedious, therefore to improve the quality of the training sessions I suggest that I should work on the variation of activity.

I enjoyed the session and felt that it was specifically designed to work on speed through fartlek training.

As my heart rate has shown the exercise caused my heart rate to increase quite dramatically showing that it therefore was effective.

Session 2

Warm up – I must start by warming up, for this I will proceed with the following instructions.

=> Jog on the spot for 30 secs; jump up with two feet and then sprint on the spot for 10 secs. Next jog on the spot again for 40 secs, jump up with two feet and sprint on the spot for 15 secs

=> Stop and stretch calf muscles, hamstrings, quads and groin. Do each stretches for 8 seconds each. This will prevent muscles strain and serious injury.

=> Next using netball, through it up in the air, jump and catch it. With the ball sprint to the end of the gym and back again.

=> After, roll the ball across the floor, fairly fast, wait for a 2 seconds and chase after it before it reaches the end of the gym. Do this on the way back as well

=> Stretch off biceps, triceps and rotate neck and shoulders

=> To shake off complete a 3/4 pace run around the gym.

Training Exercise

=> Set out 3 cones in the gym like the picture

=> High knee jog to the first red point, pivot and leg flicks back to the start.

=> Jog to the orange cone, pivot and jog back

=> Sprint to the green cone pivot and sprint back

Complete the circuit 3 times through

=> Jog around the gym slowly to recover and then complete the circuit again

=> Next jog to one end of the gym. Return by sprinting 5 paces forward and jog 2 backwards. I should do this until I reach the end of the gym.

Complete this twice through.

Cool Down

=> Jog to one end of the gym, walk to the middle and slowly jog to the start.

=> Finish with high knee walk around the gym.

=> Stop and stretch calf muscles, hamstrings, quads, groin, biceps, and triceps and rotate shoulders and neck. Do each stretches for 12 seconds each.

Evaluation

Heart rate resting – 66

Heart rate after exercise – 136

I found that the warm up, in this second session was more interesting than the session before, this means that the session was working in accordance to SPORT.

However, I found that the session did not last as long and therefore may not have been progressive enough from the first session. This is reflected in the heart rate measurements.

Also due to the session not being progressive from the first, I found that my recovery rate after wards was less, showing that the exercise was less strenuous.

Consequently to improve this session I would add more depth and activities to ensure the exercise I am completing is progressively becoming harder.

Session 3

Warm up – I must start by warming up, for this I will proceed with the following instructions.

=> Using the four sides of the gym a pace changes, I will complete one lap of the gym.

Red lines mean to walk Start

Orange lined means to jog

Green lines mean to Sprint

=> I must then stretch calf muscles, hamstrings, quads, groin, biceps, triceps and rotate neck and shoulders to prevent any injuries

=> Next I will complete a high knee jog of the gym, a leg flick jog of the gym and a sprint of the gym

Training Exercise

=> For the main training I must set out the equipment in the gym as shown

This is a circuit and each station should be completed as much as possible within 2 mins

The circuit should be completed twice through

Cool Down

=> To cool down I will run a light jog around the gym.

=> Followed by a brisk walk around half of the gym

=> I must then stretch off my calf muscles, hamstrings, quads, groin, biceps, triceps and rotate neck and shoulders for about 12 secs

Evaluation

Heart rate resting – 64

Heart rate after exercise – 144

I preferred doing this type of training session as it involved lots of variation in exercises. I therefore also think that this type of training session allowed me to put greater strain on the training and progress further. This is represented in my heart rate measures.

From using different activities as an overall training session it made training more interesting and challenging.

To improve the session further I would complete it for a longer time. This would therefore fit into overload. By manipulating the ability to adapt to the aspect of training you are trying to improve.

Session 4

Warm up – I must start by warming up, for this I will proceed with the following instructions.

=> Start with a high knee jog to one end of the gym, jump 3 times with feet together, land, pivot and sprint back to the start

=> I must then stretch calf muscles, hamstrings, quads, groin, biceps, triceps and rotate neck and shoulders to reduce the risk of injuries

=> After, roll the ball across the floor, fairly fast, wait for a 2 seconds and chase after it before it reaches the end of the gym. Do this on the way back as well

=> Stretch major muscles again for about 8 secs

=> Finish with a fasted paced jog around the gym

Training Exercise

Red lines mean to walk

Orange lined means to jog

Green lines mean to Sprint

This is a circuit that is to be completed twice through. Each station should be completed as many times as possible within 3 mins

Cool Down

=> Briskly jog around the gym twice.

=> Next I should stretch as I did for the warm up, but holding each stretch for 12 secs instead

=> I should then slowly side step alternate right, left around the gym

Evaluation

Heart rate resting – 65

Heart rate after exercise – 146

This session was very enjoyable and helped me to push myself to the maximum. I was able to combine a multiple of ideas to make the session interesting to complete.

The exercises also were carried out for a longer amount of time than the session before, making it progressive from session 3. Although this was a good thing for pushing myself, I think that instead of 3 mins I should have made it for 2 mins 30 secs each station. By doing this I think that it would have been slightly more comfortable. This is important when exercising as a person can only progress so much.

Session 5

Warm Up – I must start by warming up, for this I will proceed with the following instructions.

=> Start by jogging up and down the gym twice.

=> Stretch all muscles for 8 secs to prevent injury.

=> Criss-cross vine movement up to one end of the gym and sprint back to the start.

=> Stretch muscles again, for 8 secs

=> To complete the warm up I will run to the wall of the gym. However whilst doing so for every 5 paces of sprint forward I will jog 2 backwards until I reach the end.

Training Exercise

Red lines mean to High knees Start

Orange lined means to 3/4 pace jog

Green lines mean to Sprint

Black Dots mean to pivot

=> This is a course which will allow me to train speed etc. it is fartlek training.

=> Start travelling to the first cone pivot fully and move on to the next.

=> Change speed and start jogging, pivot and jog on.

=> Turn at next cone and start to sprint, pivot and sprint on.

=> Jog back to the start

=> Complete the exercise 4 times.

=> Next change the cones to look like this.

Start

=> Here the same pace and colour principles apply.

Complete the circuit once and then complete again in the reverse direction.

Cool Down

=> Go to the other end of the gym by walking 2 backwards for every 5 jogged forwards.

=> Do this until you reach the end of the gym, pivot and lightly jog back to the start

=> Stretch off the calf muscles, hamstrings, quads, groin, biceps, triceps and rotate neck and shoulders for about 12 secs

=> Jog lightly to the middle of the gym and back again

Evaluation

Heart rate resting – 66

Heart rate after exercise – 145

Although the exercise was not tedious, I did not enjoy it as much as the variety of circuits in sessions 3 and 4. However, unlike session 4 I did not feel uncomfortable, though I still felt as though I was pushing myself and improving.

If I was to complete the session again I would vary the cool-down more as it was a bit boring and unimaginative.

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