PEP I am going to base my PEP (Personal Exercise Programme) around enhancing my fitness in basketball and boxing.

 There are a number of training methods I could use such as,

1. Fartlek training
2. Circuit training
3. Continuous training
4. Interval training

For the purpose of this PEP I will only be working on the fitness elements of basketball and not the skill elements, therefore I believe the best method of training to meet the above needs is circuit training.

My PEP focus will therefore be in the following areas

Cardio vascular fitness – the ability to exercise the entire body for long periods of time, this is dependent on the heart, blood and blood vessels. In order to achieve this I will use the method of Continuous training – which is aerobic exercise at a moderate to high level with no rests lasting for a sustained period of time.

Muscular Endurance – the ability to use voluntary muscles over long periods of time without getting tired and Muscular strength – the amount of force a muscle can exert against a resistance in one attempt. In order to achieve this I will be using circuit training, which is a series of exercises in order and for a certain time limit.

In order to ascertain my current and starting level of fitness I will undertake the coopers 12 minute run and the bleep test. I will also take my resting heart rate and measure my recovery rate. The aim of the PEP will be to retest these t weeks 3 and 6 and hopefully show that the training has led to improved level of fitness.

Throughout the 6 week programme I will be applying the following principles SPORT to my training.

Testing

Before PEP

Resting Heart Rate – 90

Coopers 12 min Run – 2000

Recovery Rate -16mins

Bleep Test –5

Recovery Rate – 15mins

After 3 weeks

 Resting Heart Rate – 83

Coopers 12 min Run – 2200

Recovery Rate –12mins

Bleep Test – 8

Recovery Rate –11mins

After 6 weeks

Resting Heart Rate – 74

Coopers 12 min Run – 2800

Recovery Rate - 8

Bleep Test – 12

Recovery Rate –7

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FITT

There is a combination of four targets (frequency, intensity, time and type) that need to be achieved to meet the minimum level of fitness.  Training is adapted by changing any one or more of the FITT combinations.

Frequency

The number of times exercise is undertaken per week.  Three or more times a week is the recommended number of times extra exercise should be repeated, to reach the minimum level of fitness.  The higher the aspirations, then the higher the frequency.  

NB. The body also needs time to recover from training or it could result in injury.

Intensity

        This is the level of difficulty of the exercise.  Working in a target zone of 60% – 80 % of the maximum level will usually increase the level

Working out the Target Zone/Training Zone for Cardio Vascular training

220 – Age = Maximum Heart

When training for strength the intensity is calculated in the same way.  A person trains within the target zone, by finding the maximum weight they can lift and working to 60 – 80% of that weight.  As the amount of weight lifted increases with training this adds to the intensity.

Time

        Keeping your pulse rate at 60% - 80% of its maximum for 20 minutes is the target.  Warming up is not included in the 20 minutes, the time begins when the pulse rate is at 60%.

Type

        This refers to the kind of exercise. It can be a matter of personal preference to suit the individual, if general fitness is the aim.  If training for a specific event, then less of a choice can be made, as the training should reflect the activity.

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Pre PEP Week

Week 1

Week 2

Week 3

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Week 4

Week 5

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Week 6