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Personal exercise plan.

Extracts from this document...

Introduction

During the summer Holidays I will plan and carry out a personal exercise plan (PEP)that is suited to my needs and my dedicated sport in which I participate in, which is Basket Ball. This plan will include information on the principles of training, personal information and a personal exercise plan that is to be carried out during the summer holidays. This exercise plan is primarily to improve my Muscular strength, Muscular endurance and secondly to improve my cardiovascular fitness. I want to work on these three aspects as I am poor at passing over long distances therefore need to improve my muscular strength. I am poor at keeping accurate passes up to a high standard at the end of a game therefore need to work on my muscular endurance and I want to improve my cardiovascular fitness so I can play for longer with out suffering from fatigue. Before the summer holidays at school I took the bleep test and scored 9.3 and also, before the plan began I recorded my resting heart rate it scored at 63bpm. When I am participating in the plan my cardiac output should raise into my target zone (overleaf). Training programme Principles of training/ planning I will record all of the training sessions, even if they are only skill related considering that I am looking to improve my control and accuracy passing over a distance down the court. I am intending to fit in my four other varied PEP sessions around my non-PEP activities. ...read more.

Middle

Fartlek Run Times WEEK 1 2 3 4 5 6 Times Training Programme Friday Morning Circuit Training In this session I was intending to have a mixed session in which I would improve my general fitness, as this was one of my aims. I am going to set up a simple circuit in which I could try and get round as many times as possible, spending two minutes on each base. The circuit is as follows. I will take my pulse rate and the count of the reps of the activity immediately after each base in a 2minute changeover time, to monitor my progress Here is a table of the activities I am going to do throughout my session... Base Description why Sit-ups I will do as many consecutive sit-ups as possible in two minutes To improve my abdominal muscles and trim myself off whilst developing all other muscles Control Left hand dribbling and lay ups To improve a weakness of my game Flexibility � Hold splits position for 1mm � Hold sit and reach position for a mm In an attempt to see if any of my other activities are improving my flexibility. Shuttle run Run as many short shuttles in two minutes as possible To put the hopefully improved leg strength into action as well as cardio vascular Pres-ups To do as many press ups consecutively as possible To put my upper body strength to the test, and monitor its progress. ...read more.

Conclusion

Weighted squats 75%-85% 6kg 4 20 Circuit Exercise intensity amount sets reps comment Sit-ups 70%-80% 2 min 1 4 control 70%-80% 2 min 1 4 Flexibility 70%-80% 2 min 1 4 Shuttle run 70%-80% 2 min 1 4 Pres-ups 70%-80% 2 min 1 4 Chest/sidestep passing 70%-80% 2 min 1 4 Week 6 Upper body Exercise intensity amount sets reps comment Bicep curls 75%-85% 5kg 5 15 Reverse curls 75%-85% 5kg 5 15 Rowing 75%-85% 1750M 5 Press behind neck 75%-85% 5kg 5 15 Bench press 75%-85% 5kg 5 15 Pull ups 75%-85% 5 Lower body Exercise intensity amount sets reps comment Leg curls 75%-85% 10kg 5 10 Leg extensions 75%-85% 10kg 5 10 Weighted squats 75%-85% 6kg 5 20 Circuit Exercise intensity amount sets reps comment Sit-ups 75%-85% 2 min 2 3 control 75%-85% 2 min 2 3 Flexibility 75%-85% 2 min 2 3 Shuttle run 75%-85% 2 min 2 3 Pres-ups 75%-85% 2 min 2 3 Chest/sidestep passing 75%-85% 2 min 2 3 Conclusion After completing my 6week personal exercise plan I have notice that my recovery rate has decreased this is due to the overloading the specific muscles so that they can progress further. I have also noticed that I am working well within my target zone. My cardiovascular fitness has increased as my resting heart rate is now 63bpm and I scored a 10.5 in the bleep test. I am happy to see that my fitness has improved over the 6 week plan as it proves that it is a successful plan. ...read more.

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