Personal Exercise Program (PEP)                 

PERSONAL EXERCISE PROGRAM

The reason I am carrying out a training program is to identify the work that needs to be done in order to achieve the goals that have been set. Training plans can be made for both short-term and long-term objectives for the forthcoming season. However for the rest of this program I am going to focus on a short-term annual training program. The sport the have chosen to relate my training programme to is Basketball. Basket ball requires quiet a lot of skill to play both physical and mental; such skills like speed, endurance, balance, agility and co-ordination.

“Basketball is a ball sport in which, under organized rules, two teams of five players each try to score points by throwing a ball through a hoop.”

“It is primarily an indoor sport, played in a relatively small playing area, called the court. The speed and grace of the game, combined with the close proximity of the spectators to the action, make basketball an exciting spectator sport.”

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Purpose/Aim:

Personal Profile:-

My name is Hiten Rami and I am 16 years of age. In June 2006 I will turn 17. Due to my age my height is 5ft10” and this is above average for a male of my age. My body has almost completely developed. My fitness level is about below average or average for my age as I am able to play sports and carry out daily tasks with ease; my body is able to cope with the demand of both sports activities and day to day tasks. Recently I have joined up to a gym called “Spring Health” which is based in Heathrow and here I aim to maintain my current fitness level and also to improve it. I go to the gym every Monday, Wednesday and Friday and focus on all areas of my body. I used to play football, basketball and badminton regularly however since I have started 6th form I haven’t had time to play these sports regularly, however I do play 5-a-side football every Friday evening with my friends. I don’t suffer from any major illnesses however I have had asthma since I was young. Sometimes when I do activities that demand a lot from my body I do run short of breath however this doesn’t effect me that greatly because I always carry my inhaler with me.

Health:- This is the state where you are mentally physically and socially sound and also the body being free of any disorders or diseases. To be mentally healthy your mind is psychologically free from any stress of pressures and the body is content with itself. To be physically healthy means the body is looking good and that all the major organs and body systems within the body are in working order. Being socially healthy (sound) means that you have the needs that life requires. You are getting along in friend circles and life is good.

Fitness:-

‘The capacity to carry out everyday activities (work and play) without excessive fatigue, and with enough energy in reserves for emergencies’

-World Health Organisation Website

There are many types of fitness and they all vary in different ways and have different meanings. Fitness is accomplished through exercise either by movement or activity. Fitness can be classified as general fitness. In this type of fitness you have to maintain a certain level of fitness so that you can carry out day to day classes for example: walking up the stairs, carrying the shopping e.t.c.

However fitness can also be specific fitness. Different sports require different levels of fitness. For example running and jogging are performed at a low standard to maintain a reasonable fitness. However in basketball, professionals who play this sports on a high level should commit and maintain to a high level of fitness in order to get results and succeed in the long run. The fact that I don’t play basketball, the sport that I have chosen requires an extremely high level of fitness in order to succeed. Therefore this means that I need to go beyond my general fitness state that I am in now and concentrate on specific fitness.

Fitness is broken down into two categorised parts; them being physical and motor fitness. Both differ from each other and focus on the physical abilities of the body and the mentality of the mind.

Physical fitness is the capability of the individual to meet the varied physical and physiological demands made by the sporting activity without receiving the person to a physically fatigued state

The basic fitness components, which make up the physical fitness, are:

  • Strength
  • Speed
  • Endurance
  • Flexibility
  • Body Composition

Motor fitness is the ability of a person to perform successfully at a particular game or activity.

The basic fitness components, which make up the motor fitness, are:

  • Balance
  • Reaction Time
  • Co-ordination
  • Agility
  • Power

Health Related Components:-

Cardiovascular Endurance:- This is the ability to increase the maximal cardiac output by increasing the hearts stroke volume  and reducing the heart rate at rest during sub maximal exercise.

To test CV endurance you can do the test called the “Cooper Run”. This test consists of the athlete running around as many times as possible around a marked area for 12 minutes. The more times you run around the higher the level for e.g. in 12 minutes you run around the marked area 4 times then you are on level 4. The higher your level the better your CV Endurance is.

CV Endurance is very important in Basketball due to the long duration of the game. Athletes need to endure long periods of time when playing and its important that good CV Endurance is present in a Basketball player. The higher the CV Endurance is the longer the athlete will be able to play for and this results in high performance levels and this will benefit the player.

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Flexibility:- This is the movement around the joint.

To test flexibility you can do the “Sit and Reach” test using the special provided box. For this test you have to ensure that your legs are kept straight at all time and that the knees don’t bend at all, this will give a invalid reading on the measure. You sit down and touch your feet against the box and then stretch as far as you can with your hands and touch the measure. The position must be hold and the reading must be read from the end of your fingertips. The ...

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