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Introduction

P.E.P. Name: Gareth David Waton Age: 17 Height: 5'10" Weight: 12.5 stone Activity: Basketball Level of participation: College team, Area Team, Thirsk Vikings Local Club Profile: I consider myself to be a very fit and very active participant in a variety of sports and recreational activities. I currently do roughly between 19-26 hours of training a week and anywhere between 3-10 hours of competition in season. This is broken down into the following: General Training * 2 hours training Monday PM, Wednesday PM & Sunday PM Swimming) (medium intensity- Aerobic only) * 1 hour training Thursday PM, Saturday PM (Swimming) (medium intensity- Aerobic only) * 4 Hours Training Monday PM (Basketball) (medium intensity- Aerobic only) * 1 Hour training Monday AM, Tuesday AM, Wednesday AM, Thursday AM, (high intensity- Aerobic only) Friday AM (Basketball) (medium intensity- Aerobic only) * 1 Hour training Monday PM, Tuesday PM, Wednesday PM, Thursday PM (Basketball) * 2 Hours Training Thursday PM (Basketball) (medium intensity- Aerobic only) * 1 Hour Training PM (Football) (high- Aerobic + Anaerobic) * 1 Hour Training Tuesday AM, Thursday AM (Running) (low intensity- Aerobic only) Competition * 2 hour game - Monday PM (most common venue)(If applicable) (Basketball) (high intensity- Aerobic only) * 2 hour game - Any day Tuesday-Sunday (Away venue)(If applicable) (Basketball) (high intensity- Aerobic + Anaerobic) * 6 hour Gala - Usually Saturdays or Sundays, possibly Wednesdays (Swimming) (high intensity- Aerobic only) Having competed nationally in Athletics (discus + 400m - Nottingham 2002), Swimming (Malta 2000), I feel that I have a very strong sporting base. During 2001 I took up the sport of basketball and it has been my favourite sport ever since, I have competed at area, county and at a national league level in a local club. Purpose/aims During this Personal Exercise Program introduction I will identify my aims for the whole piece of coursework and identify why. ...read more.

Middle

Looking at myself I live in a fairly stressful, busy environment. I constantly have deadlines to meet and targets to achieve. Not only personal by environmental targets pre-set for me. Overall, I feel that there are no real problems relating to my current state of health. Age: Age can have an adverse effect on the performing homo-sapien. The older the performer the less there max HR. Generally people hit their peaks around 18-20. Seeing as I am 17 I am currently at just about my peak performance level health wise. Gender: Un-deniably males have proven to be physically larger, stronger and more able to perform in physical activities than females. They have more muscle, larger hearts and generally more determination. As I am a male, I would be expected to have a better state of CV fitness and strength than my female adversary. Somatotype: Somatotyping is very important when it comes to performance, for example a mesomorph would not be a very good swimmer as they have too much muscle bulk and are too short. For my activity the ideal somatotype is half way between the perfect mesomorph and the perfect Ectomorph. The link of muscle and height is essential. Cool Down: What are the benefits of a cool down? An appropriate cool down will: * aid in the dissipation of waste products - including lactic acid * Develop flexibility * Improve performance next time. * Aids Venous Return * reduce the potential for DOMS Delayed Onset Muscle Soreness (DOMS) Muscle soreness that occurs some 24 to 48 hours after intense exercise usually involves eccentric contractions. This causes increases in intracellular pressure that irritates the nerve endings, producing swelling and local pain. The soreness can be an indication of potential muscle adaptation to follow, but if it persists or is debilitating then it could indicate over training and large muscular tissue damage. * reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities * reduce the level of adrenaline in the blood (www.brainmac.co.uk) ...read more.

Conclusion

Allowing myself to incorporate variety into my training theory would allow me to break the plateaus that I seem to be now hitting. If however it was a completely new player to basketball I feel that my circuit would be useful for them to achieve a performance enhancement similar to that I have seen. I believe the longevity of my circuit suffers as there is a maximum limit that anyone could ever achieve on the stations within my circuit. This could be changed with a few minor adjustments. If it was for me for example I would look at my role on the court more closely. As I captain our team a lot, can I possibly implement factors that will improve my ability to do this? What factors would help me benefit from this and would it be only physical? Tactical aims could be implemented to my training regime. Moving through stations in a set pattern of play would improve my reliability in a game situation for tactical play. Leadership and communication skills would help me to get my points across and maybe even boost team morale. Becoming an all round basketball player is not only physical but also mental. I would have to explore the diversity of psychological input to the game. One example of this is the Psychological refractory period. Although I exercised this a little bit during the fake part of my lay-up. Is there any way I can implement this further to give increased trickery and diversity in my game situation. I think however the most important changes would be different aims at the start. General aims for my health related fitness and skill related fitness would prove to be the major factor for driving the modifications in future circuits. I believe however that my circuit overall has been an enjoyable and interesting learning experience that has not only improved my game play (as shown in the games listed at evaluation of session 5 + 10) but also my other sports, showing greater muscular endurance has had a positive learning transfer effect ...read more.

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