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I have designed a circuit training programme to test my level of fitness. A circuit training programme is a method of training, which consists of 8 - 15 stations. Each of these stations will have different exercises all held for a certain amount of time.

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Introduction

The Purpose of My Programme I have designed a circuit training programme to test my level of fitness. A circuit training programme is a method of training, which consists of 8 - 15 stations. Each of these stations will have different exercises all held for a certain amount of time. Circuit training programmes can also be designed to go with a particular sport, in my case it is going to be Basketball. The reason for me choosing Basketball is because I enjoy playing Basketball in our P.E. lessons, and also it allows you to apply and learn many skills whilst playing. The skills that we need whilst playing Basketball are jumping, catching and throwing the ball, these skills will be included in my circuit training programme to ensure that they are improved over the six week period. The10 stations are specific to Basketball and are there to improve different types of fitness skills which are needed when playing Basketball. These are listed below: * Agility - The ability to change direction quickly and to be able to control the movements of the whole body. This is needed in Basketball as you need to change direction quickly, whilst dribbling the ball. * Balance - So you don't fall over * Muscular Endurance - To keep the muscles contracting for the full length of the match without them becoming tired or weak, so they can apply a lot of force to something. For example pushing, lifting, or throwing the ball very quickly. ...read more.

Middle

This will exercise the legs and the muscles in the legs. Station 2 The exercise on this station is Sit Ups, which is done to improve muscular endurance in the abdominal muscles. Station 3 On station 3 I will be doing Press Ups, which will improve the muscles in my arms. Once the muscles in my arms are improved I will be able to throw the ball at a long distance whilst playing Basketball. I will be able to throw the ball at a long distance whilst playing Basketball. Station 4 Jumping Jacks is the next exercise on station 4. It will help me to improve the strength of my Quadriceps and Hamstrings in my leg. Station 5 The next exercise is Side Bends, which involves bending your body to one side and then the same on the other side. Station 6 At station 6 I am going to do Bench Dips. This exercise will involve placing your hands on the bench and then moving upwards and downwards using my arms. This will develop the biceps and the triceps in the arms, which will allow me to throw the basketball further. Station 7 High Knee Lifts will be at Station 7 and will improve the leg muscles. Station 8 The eighth station will have Trunk Hyperextensions for beginners. Station 9 This station will involve shooting a ball into a hoop and will begin on a line. Station 10 The final station in my circuit will be a Free Squats exercise. ...read more.

Conclusion

Over the six weeks my aim was to improve certain skills which were needed to play Basketball. These were Agility, Balance, Muscular Endurance, Coordination, and Speed. Once the circuit training programme was over I think that all of exercises I did, helped me to achieve my aim. This is as I am able to change direction quickly whilst I play Basketball and also I have more muscular endurance, which means that I can throw the ball much quicker. In conclusion I think that all the sessions went well and that my level of fitness did improve over the six weeks. However when looking back at my results table of all the session I found that in session seven and eight the first set of results were quite good, but when I repeated the circuit without a rest I noticed that the amount of exercise done went down. A reason for this to have happened could have been that when I did the circuit the first time I was full of energy, however when it was repeated I was tried and found it hard to do the exercises, although I tried my best. I think this could have been improved if there was a little break after the first time that I did the circuit. Although my results were not that good whilst I was doing sessions seven and eight, but as a whole they have been quite good. A reason for me saying this is because my level of fitness has improved and not only that it has improved specifically towards my chosen sport; Basketball. ...read more.

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