PEP - netball Essay Example for Free

PEP netball Essay Bike ride: aim to do an hours bike 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 activity is at 14:30; but dont forget lunch!  Afternoon  Go 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 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 3 hours. Evening  Nothing: go and play with your friends or just rest!  Wednesday  Morning Afternoon  Paper 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.  Big Bike ride: get a few friends together, a packed lunch and bikes to go on an 8 hour bike ride (Inc lunch)! Try not to have to many rests but also dont over exert yourself though! Evening  Weights: Firstly do 150 bicep curls, 15 sets of 10 reps as this will help with me stick and glove save. Next do 20 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 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 arms and the arm muscles. Week 4: Fourth week  Thursday  Morning  Paper 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.  Afternoon  Go 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. Evening  Nothing: go and play with your friends or just rest!  Friday  Morning  Paper 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 14:30; but dont forget lunch! Afternoon  Go 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 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. Evening  Weights: 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. Saturday  Morning  Nothing to do! Stay in bed or get up and do whatever. Afternoon  Go 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.  Evening  Nothing: go and play with your friends or just rest! Sunday  Morning  Big 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 though!  Afternoon  Big 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 though! Evening  Weights: 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.