• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Btec Sports. Basketball 6 weeks fitness programme

Extracts from this document...


´╗┐My Six Weeks Programme By Personal information Name: na Age:15 Height:1.68m Weight:61kg BMI:21.6 Maximum Heart Rate: 205bpm Training Zone (60%-85%) 123bpm-174bpm Personal information I?m 15 and I have a very active lifestyle. I play basketball for my school and I play basketball optional outside of school for about 3 hours. On average I play 8 hours of basketball a week. I use to play for a football team I did this for 2 years. I quit as I didn?t really enjoy the sport after a little while. I use to go swimming every week but stopped after a home issue. I also did MMA for year but found it hard to fit around my life so I stopped. I also skateboard and ride bmx I od this regularly to get to places as I don?t like walking. I work at the weekends on Friday and Saturday. On Friday I?m at work for 5 and don?t leave till about 9. then I work from 8 till 8 mostly on the Saturday. This can vary as I work at barbershop that?s quite busy this is the reason we close quite late but sometimes its different if not as many come in for a haircut. On Tuesdays I look after my little brother till about 9 o?clock. When I?m not doing anything the time spent is mostly on either playing on my ps4 or doing school work. I don?t believe my health is great as I constantly don?t eat properly. ...read more.


Aims: Achieve level 8.3 or higher on the bleep test Warm up: stretching muscles in different techniques and a light jog Duration: 50 minutes Results: level 8.3 on bleep test Week One Type of training: Fartlek training Resources required: bleep test audio, cones and measuring wheel, heart rate monitor. What did I do? I performed a bleep test to find out my current cardiovascular endurance fitness level. I then completed a Fartlek training session on the basketball court for the remainder of the time. See Diagram. Overload details: The bleep test requires you to run for as long as you can. This means that I was working above my normal level so this would have a positive impact on my fitness. Intensity details: I was quite tired after the bleep test . I would rate myself at 15 on the RPE scale. This means my heart was beating at 150bpm. Review of week: I wasn't happy that I didn?t get higher level 8.3 but I believe I can improve this and I tried my best. Week Two Date: 30th October Time: 1:20pm Location: Thorns gym Type of training: Fartlek Aims: to complete fartlek session on the basketball court Warm up: I first did my stretches then I warmed up on the court going from walking to jogging Duration: 50 minutes Result: 30 Minutes Fartlek Training completed. Average Heart rate ? 155bpm Resources required: cones, hrm, basketball court, session plan, stop watch, ipod. Week Two Overload details: My progressive overload was I walked for a shorter period of time and use that time in my jogging. ...read more.


I'm happy I managed to complete the programme as I it wasn?t that entraining and I feel if I did it again id have to make it more exciting. My programme was rather dull. At least I di change the aim weekly as if if I didn?t I don?t believe I would have completed it. This had an effect on my life as I felt better while I eat better in the six week, I was quite exhausted and my leg muscles needed to rest. I found this hard to do as I didn?t really have much of a day off as I go school and mostly do thing after school. I felt a lot healthier I also decided to walk everywhere and jog to places to incorporate my programme into my daily life. I believe the reason was I successful is because I didn?t stop I trained as much as I could. I feel on week four I should of made my aim more challenging. Also my target to exceed two levels on the bleep test was rather easy and I didn?t find it hard to complete my programme. Im happy with the outcome of my programme and feel I will be be able to play for longer and run for longer while playing basketball compared to six weeks ago. I found it easy to run out of breath and need a rest. If I did this again I would make my warm-ups better as they were rather simple and improve distances and time I ran. I wouldn?t do it on a treadmill maybe outside so its more enjoyable as I can train all over the town seeing different things. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. Marked by a teacher

    Describe the fitness requirements of three contrasting sports

    5 star(s)

    * In all three sports a similar level of flexibility is needed as everyone playing these sports needs a large range of motion. * All three sports are very physically demanding. In all three muscular endurance is needed in order for players and boxers to compete strongly until the end.

  2. Skills of a sports leader

    Martin Johnson will also be enthusiastic but he has to take everything seriously and show that what he is doing is crucial to succeed. Confident A person leading a sports session must be confident. If a sports leader is confident the group will understand you and feel that you know what you are doing.

  1. My six week personal training programme for football.

    In my football match on Sunday I found no improvements but it has only been 1 week. Week Two Week 1 will be a circuit-training programme for football. It should be repeated for twice and for a minimum time of 15 minutes each .This is only a minimum and you can go over the time limit.

  2. Personal Exercise Programme

    to help improve my cardiovascular endurance Gym session week 5 > 30 mins gentle jog on the treadmill > Bicep curls 8 sets of 8 reps, 15 seconds rest between set. Level 2 > Leg extensors (quadriceps) 8 sets of 8 reps, 15 seconds rest between set.

  1. Hill walking draft 1 - Aayushmaan

    During an expedition, this would be essential in almost any situation since a loss of balance can result in a fall that can be injurious or even fatal, with respect to the area's altitude from the ground, and how far away one is from the cliff's edge.

  2. Personal Fitness Coursework

    Interval Training Interval training involves any training using alternating periods of very hard exercise followed by rest; the resting periods are essential for recovery. These periods enable us to be able to continue the training for a longer amount of time.

  1. I am producing a training programme to improve my endurance and skill levels for ...

    Insufficient recovery time will lead to the body becoming over trained. This will lead to poor performance and an increased risk of injury. If the recovery period is over-sufficient, then the training effect will be lost. Indeed, it is important that everyone realises that training / playing only provides a

  2. Fitness Programme

    it is vital that outfield players have good levels of aerobic fitness to keep getting round a football pitch whether they are sprinting short distances, jogging or walking. As a striker coordination is important as I have to try and make good contact with the ball as often as possible

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work