Bleep Test Essay Example for Free

go Test EssayPower is strength and speed together. A good example of this is sprinting. Coordination is the ability to development up your limbs effectively. This would be engagementd in sports like tennis and cricket. Flexibility is the amount of movement at a certain bea of your personate. This hindquarters be seen when doing gymnastics. Agility is the ability to move and change direction on your feet, changing your organic structure position. Squash is a good example of this. Balance is the ability to oblige an dependable position. This would be used a lot in ballet. Body Composition is the build up of your t overhaulk e. g. the amount of musclebuilder/fat/bone you get under ones skin.Reaction Time is how quickly you respond to a stimulus. A good example of this would be sprinters waiting for the shot to start. fortitude is the ability to keep going for coarse periods, like a long distance runner doing the 1500m belt along is how quickly you can put your body into action and how quickly you can c every(prenominal)where a distance. 100m sprinters need this component. Strength is the maximum weight you can lift or the muscular endurance you can endure. This can be seen in a body builder lifting their maximum weight. The components of fitness I am hoping to improve on are Strength tendinous and Cardiovascular endurance Composition To improve on my strength I am going to use resistance genteelness. This will involve lifting 10kg weights every night and increasing the amount of repetitions I do. To improve on my muscular and cardiovascular endurance I am going to use continuous training. This will cogitate doing long distance running and a sit up sound test. I will soft increase on the distance covered when running. The overall effect of this training should improve my body composition, adding to my muscle and reducing the amount of fat. Heart footstep During my P. E.P I will record my heart appreciate at several key points during the activity. Resting Heart Rate Working Heart Rate Recovery Rate Resting Heart Rate is the number of beat generation whilst resting e. g. whilst reading Working Heart Rate is the number of beats after you have performed an economic consumption e. g. after you have just played in a rugger planech Recovery Rate is the time it takes for your heart to return to its resting heart identify. Target Zones 205 Anaerobic training zone (Insufficient o2) 200 170 Aerobic training zone (Sufficient o2) 130 Resting heart rate 70 I will take my resting heart rate onwards I do any charitable of flyingly up or activity.I will and so do the warm up and of import activity and take my heart rate immediately after, every minute for five minutes before doing a warm raze. I will be looking for an increase in my recovery rate and a possible decrease in my resting heart rate. Performing the natural process It is essential that, when I am performing my main activity that I execute a sufficient warm up and warm down. A Warm Up When exercising you need to do a sufficient warm up to warm the muscles. A warm up should not be a strenuous task, it should be something that takes undersize effort but gets your muscles warm, a slow job is a good example of this. after(prenominal) you have warmed your muscles you should proceed to stinting them. When reach outing it is vital that you dont force the stretch as this could lead to mixed injuries. A stretch should be held for roughly ten seconds before proceeding to the next. If a sufficient warm up is not properly through or not done at all consequently you risk serious injury. A Warm Down A warm down should be down after any main activity. It is done to remove the lactic acid from your muscles. Again it should not be strenuous, a light jog (or even a slow walk) is sufficient for a warm down.You should withal stretch your muscles (in the same fashion as mentioned above). Failure to do this could result in fatigue and tenderness for a f ew days after. Main Activity When doing a main activity you need to be aware of what your limits are. Pushing yourself too furthermost can result in serious injury. Although testing your limits is hash out breaking them is something that should always be averted. Stretches Stretches need to be performed before and after any activity. This is done to avoid serious injury during the activity and to decrease fatigue after the activity.These are the basic stretches used. It is important to stretch each muscle properly without straining or forcing the stretch as this could cause serious injury. A stretch should be held for 10-15 seconds. The main ones I will be using are the Abdom Abductor displace Back Calf Hamstring Chest as these will be the most used areas during my P. E. P. My Activity For my activity I am going to firstly make sure I have done a sufficient warm up. This will consist of a steady jog of about 300m then stretching the main muscle groups, then a steady jog back to the starting point.After doing so I will have a short rest period then do a sit up multi level fitness test. This is where you do sit ups to a recorded bleep which speeds up as the levels increase. After doing this I will do a warm down. This will be a slow walk then doing the standard stretches and a slow walk back. When at family every night I will do 15 repetitions of my 10kg weights. For this I will first stretch my arms then proceed to doing the repetitions. Once completed I will stretch my arms again. This exercise should not be performed alone so I will always have someone with me when executing it. I will also be doing 100 sit ups.Both of these exercises will progress over time. Technique When performing my main activities I need to make sure I am using the right technique. When doing the long distance running I need to ill-use myself and remain at that pace for the duration of the run otherwise I will tire quickly. For the sit ups I need to keep my arms crossed across my chest and have a downward pressure on my feet, doing this every time will allow fair results to come through. For the weightlifting I have a poster that tells me the correct ways to lift the weights, this will help me use the proper technique and reduce the risk of injury.None of these tasks should be performed if I sustain an injury as it will only make it worse and prolong its effects. Equipment For my main activities I am going to need several pieces of equipment. For the long distance run I dont particularly need anything but for the sit ups I need a stereo with register playing capabilities and a tape of the multi level fitness test. I also need a mat to lye on to support my back. For the weight lifting I need my 10kg weights and the poster which tells me the correct technique. Fitness Level sooner starting the 6 workweek training program I tested my fitness levels through a bleep test and a circuit.This is how we test the components of fitness. Power Standing long jump C oordination Bouncing a tennis ball off a wall alternating the catching and throwing hands Agility slalom through cones Reaction Time Dropping a ruler and seeing at what measurement it was caught Endurance Bleep test Speed Shuttle run Strength Throwing a 3kg ball as far as possible from a sitting position using a chest pass. My results are as follows Power 180cm Coordination 18 catches Agility 820 seconds Reaction Time 15cm Endurance 7. 5 Speed 5. 20 seconds Max Reps 15Highest Level On Sit Up Bleep Test 5. 4 When I performed the bleep test I was suffering from a minor flu which has affected my scotch on the activity so this will undoubtedly improve on the second time around. As for the other results they should improve after my training period, mainly my targeted components. If they do not then my 6 week plan hasnt been sufficient enough and I will have to look back at the frequency, durability etc of the activities done. My P. E. P For my 6 week training period I am going to be do ing a sit up bleep test every G. C. S.E lesson as well as a 100 sit ups at home every Monday, Tuesday, Wednesday and Thursday. Every night I will do 15 reps of 10kg weights. I will progressively build up the amount of sit ups and reps I do as well as trying to progress to higher levels on the sit up bleep test. On top of this I will be doing my usual schedule of rugby training. These training sittings are done on Monday, Tuesday and Sunday. If for any reason I feel I am not able of performing an activity due to risk of injury then I will leave it for that session and see how I am feeling on the next session.