GCSE PEP
Baseline data:
Name: Zara Azmat
Age: 16
Height: 5ft
Weight: 45kg
Resting Heart Rate:
Target Zone: 60%-80% (122-163)
PARQ completion: Yes
Health issues: None
Sport: Swimming
I am hoping to improve 3 main components of fitness in order to enhance my performance in my chosen sport:
Muscular endurance- by improving this component of fitness, it will allow my legs to work for longer periods of time whilst swimming due to the fact that the endurance capability of my legs had increased over my PEP. This is vital for swimming as the legs control the whole performance including speed, and swimming revolves the leg muscles to work for long periods of time.
Cardiovascular fitness- by improving this component of fitness, I am increasing the time for how long my body can work for. This is also vital as if my cardio fitness is low, I will not be able to swim for a longer period of time and get tired easily. Also cardio increases the efficient delivery of oxygen to the working muscles.
Power- By improving this component of fitness, I can swim faster and save time and increase the efficiency of my performance. For example: if I swim very slowly, it will use more energy as I am swimming for longer whilst if I swim faster, I will have to use less energy even allowing me to swim for a further distance.
Stations:
Bench-steps – this uses the hamstrings and Quadriceps and leg strength is important in swimming as they are repeatedly worked for long periods of time therefore increasing the muscular endurance in my hamstrings and quadriceps. It will allow my muscles to work for longer.
Push-ups- this uses pectorals, biceps, triceps and overall upper body strength. This will improve the muscular endurance and strength in my arms and upper body. Push-ups are perfect as it works two core components needed for swimming at the same time. Push-ups can be adapted to a much harder circuit which an be used to gain progressive overload in the upcoming weeks.
Plank- this uses
Name: Zara Azmat
Age: 16
Height: 5ft
Weight: 45kg
Resting Heart Rate:
Target Zone: 60%-80% (122-163)
PARQ completion: Yes
Health issues: None
Sport: Swimming
I am hoping to improve 3 main components of fitness in order to enhance my performance in my chosen sport:
Muscular endurance- by improving this component of fitness, it will allow my legs to work for longer periods of time whilst swimming due to the fact that the endurance capability of my legs had increased over my PEP. This is vital for swimming as the legs control the whole performance including speed, and swimming revolves the leg muscles to work for long periods of time.
Cardiovascular fitness- by improving this component of fitness, I am increasing the time for how long my body can work for. This is also vital as if my cardio fitness is low, I will not be able to swim for a longer period of time and get tired easily. Also cardio increases the efficient delivery of oxygen to the working muscles.
Power- By improving this component of fitness, I can swim faster and save time and increase the efficiency of my performance. For example: if I swim very slowly, it will use more energy as I am swimming for longer whilst if I swim faster, I will have to use less energy even allowing me to swim for a further distance.
Stations:
Bench-steps – this uses the hamstrings and Quadriceps and leg strength is important in swimming as they are repeatedly worked for long periods of time therefore increasing the muscular endurance in my hamstrings and quadriceps. It will allow my muscles to work for longer.
Push-ups- this uses pectorals, biceps, triceps and overall upper body strength. This will improve the muscular endurance and strength in my arms and upper body. Push-ups are perfect as it works two core components needed for swimming at the same time. Push-ups can be adapted to a much harder circuit which an be used to gain progressive overload in the upcoming weeks.
Plank- this uses