PEP - netball Essay Example for Free

PEP netball EssayBike tug aim to do an hours cps ride around Froyle, Bentley, Binsted etc (suggestions only) and pace yourself to reach the hour. Dont worry about getting up to early because its a Saturday and your next operation is at 1430 alone dont forget lunchgood afternoonGo to the park to play football or basketball at the park. This way you can enjoy yourself whilst doing an aerobic activity with some anaerobic act uponing (sprints etc) could also go and find the boat and go rowing down the river and work on your upper body persuasiveness so undercuts go out be easier to save. Row down to Binsted or further. Could also go make pass. Aim to be work for at least 3 hours. change surfaceNothing go and play with your friends or just restWednesdayMorning afternoonPaper round as this is my labor I kind of stick out to do this. The cycling stand bys to build up the leg muscles and improves the aerobic system. Could do cartridge clip trials when on the way there an d covert and try to improve my time each day.Big Bike ride get a hardly a(prenominal) friends together, a packed lunch and bikes to go on an 8 hour bike ride (Inc lunch) Try not to have to many rests unless also dont over exert yourself thoughEveningWeights Firstly do cl bicep curls, 15 sets of 10 reps as this will help with me stick and glove save. Next do 20 musculus quadriceps femoris thrusts (I think thats what theyre called) as this will help with my animadvert in hockey and let me clear the ball further and faster. after(prenominal)wards do 50 (5 sets of 10 reps) sit-ups with the 22 lb dumbbells as this will help keep the correct head, knee, tip-toe position throughout the whole match. Lastly do 30 (3 sets of 10 reps) press-ups as this will help with muscles around the work ups and the arm muscles.Week 4 Fourth weekThursdayMorningPaper round as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.AfternoonGo to the sports centre and prototypal do a certain sport like badminton, racket ball or swimming etc as this will work on the aerobic system. After doing this go to the gym and do whichever circuit you have been given by the trainer. Should hopefully work on aerobic/cardiovascular system, muscular strength, muscular resolution and flexibility.EveningNothing go and play with your friends or just restFridayMorningPaper round as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.Bike ride aim to do 2 hours bike ride around Froyle, Bentley, Binsted etc (suggestions only) and pace yourself to reach the 2 hours. Dont worry about getting up to early because its a Saturday and your next activity is at 1430 but dont forget lunchAfternoonGo to t he park to play football or basketball at the park. This way you can enjoy yourself whilst doing an aerobic activity with some anaerobic working (sprints etc) could also go and find the boat and go rowing down the river and work on your upper body strength so undercuts will be easier to save. Row down to Binsted or further. Could also go cycling. Aim to be working for at least 4 hours.EveningWeights Firstly do 150 bicep curls, 15 sets of 10 reps as this will help with me stick and glove save. Next do 30 quad thrusts (I think thats what theyre called) as this will help with my kick in hockey and let me clear the ball further and faster. Afterwards do 70 (7 sets of 10 reps) sit-ups with the 22 lb dumbbells as this will help keep the correct head, knee, tip-toe position throughout the whole match. Lastly do 40 (4 sets of 10 reps) press-ups as this will help with muscles around the arms and the arm muscles.SaturdayMorningNothing to do Stay in bed or get up and do whatever. AfternoonGo to the sports centre and first do a certain sport like badminton, racket ball or swimming etc as this will work on the aerobic system. After doing this go to the gym and do whichever circuit you have been given by the trainer. Should hopefully work on aerobic/cardiovascular system, muscular strength, muscular endurance and flexibility.EveningNothing go and play with your friends or just restSundayMorningBig Bike ride get a few friends together, a packed lunch and bikes to go on a 9 hour bike ride (Inc lunch) Try not to have to many rests but also dont over exert yourself thoughAfternoonBig Bike ride get a few friends together, a packed lunch and bikes to go on a 9 hour bike ride (Inc lunch) Try not to have to many rests but also dont over exert yourself thoughEveningWeights Firstly do 150 bicep curls, 15 sets of 10 reps as this will help with me stick and glove save. Next do 30 quad thrusts (I think thats what theyre called) as this will help with my kick in hockey and let me clear the ball further and faster. Afterwards do 70 (7 sets of 10 reps) sit-ups with the 22 lb dumbbells as this will help keep the correct head, knee, tip-toe position throughout the whole match. Lastly do 40 (4 sets of 10 reps) press-ups as this will help with muscles around the arms and the arm muscles.