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Personal exercise plan

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Personal exercise plan Planning I am going to organise my plan and then perform a personal exercise program, the overall aims of my personal training programme are to: 1. Improve specific and current fitness levels required for my sporting activity basketball e.g. Cardio vascular endurance 2. To improve fitness levels so I can concentrate more on my techniques and skills without having to worry about whether I can endure a full practice session. 3. To improve the level of the standard of my performance and become more successful with my chosen sport Basketball. I will organise a set number of sessions over a period of time these will be spread out sufficiently so that I have enough recovery time between each training session. This will be about three times a week with a days rest period in between. The individual differences of an athlete mean that the benefits of training are optimised when programmes are set to meet the needs and abilities of an individual. An aspect, which may help me to succeed, may not help another this always has to be taken into account when devising my fitness programme. Fitness Requirements Muscular Strength This is required in basketball and is an aspect of my fitness which I feel could be improved, this will help me as it will mean that the extra strength will help me to win the ball in the air and in tackles helping me to be more successful within basketball. To gain better muscular strength I will be carrying out. Weight training sessions Weight training sessions; In order to develop this aspect of my fitness. In order to improve my muscle strength, I will not only be using the weight machines at the local gym but also free weights. To gain muscle strength I will use medium to heavy weights (70-80 per cent IMR) and will perform a low number of repetitions. ...read more.


For most sports people approximately 1.5g protein/kg of body weight per day should be sufficient. Sources of protein include meat, fish, poultry, beans and dairy products. Vitamins These are only needed within small amounts in the body, however they perform a very important role in energy production and metabolism. A source of vitamins is fresh fruit, vegetables and wholegrain cereals. Although some athletes think that taking large amounts of supplementation is beneficial there can sometimes be health problems. Minerals These are also needed in relatively small amounts but are vital for tissue functioning. Many of the minerals that are dissolved are ions; these have very important function of maintaining permeability of the cell, and also aid the transmission of nerve impulses and enable effective muscle contraction. Water This is a nutrient whose importance is sometimes neglected, it is vital for the sportsman as it controls the bodies temperature and carries nutrients to and removes waste from the bodies cells. Water loss through sweating is accelerated when doing exercise in hot conditions and it's very important to maintain a level of water to keep a state of hydration. Dehydration of as little as 2% of body weight will have a great effect on performance. Even small losses of water can impair performance and adversely affect work capacity in a number of ways. Circuit Training Circuit training improves not only fitness requirements such as leg and arm strength but also specific sports skills, which are included within the training. Circuit training can easily be adapted to specific sports the exercises included will not only improve your fitness levels but at the same time improve your skills. After looking at the specific fitness requirements I need to improve, and the ways, in which I can do it, I can now start to plan my sessions. Circuit training involves performing a number of exercises in succession, such as press-ups, abdominal curls (sit-ups) ...read more.


The moment you land, immediately crouch and launch back up again. Do this 15 times, and when you can, increase to 20, 30, etc. Toe Raises Stand regularly, then raise up onto the tips of your toes. Lower back down. Don't just rock up and down, do it slowly (not too slowly) but steadily. Repeat 30-50 times. Toe-Raise with Weights If you have any sort of weights, holding/wearing them while doing these toe raises will help. Use small weights (a mere 5 or 10 pounds is fine) and work your way up. Stomach Crunches We believe that sit-ups are bad for your back. Stomach crunches, where while lying on your back, using your ab muscles and keeping your back straight, you rise up just enough to lift your shoulders off the ground, are better. Do them often - perhaps for 10 minutes in the morning and 10 minutes at night. Are the stretches sport related? The stretches I carry out in the warm up are there to help me improve my flexibility. The stretches will be of a higher intensity in the cool down. IN the warm to each training session I will only do static stretching and not active stretching as if I over stretch before the training session it could cause injuries, the main purpose of stretching in the warm up is to help warm up the muscles and make the muscle tissue more elastic so that I don't injure myself. Cool Down Once the training session is carried out a similar process to that of the warm up in order to prevent unnecessary discomfort such as sore muscles in following day of the training session. I will need to continue some kind of light exercise after each training session, so the heart rate remains elevated. The purpose of the cool down is to keep metabolic activity high, and capillaries dilated, so that oxygen can be flushed through the muscle tissue, removing and oxidising any lactic acid that remains. ...read more.

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