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Personal Exercise Program

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Introduction

PE GCSE Coursework: Personal Exercise Program Introduction It is my intention to plan, undertake and evaluate a six week personal exercise programme to improve my Agility, Muscular Strength, Muscular Endurance and Flexibility. These elements that I will improve will be specifically directed to improve my overall performance in my chosen sport; Basketball. Identification of Fitness Components * Agility and Balance: Agility is the key component that I will need to work upon, it is one of the key components that a high level basketball player needs to have due to the constant direction changing in order to keep possession of the ball which in many cases is resultant in points scored. * Flexibility: Flexibility is not a key factor yet still vital nonetheless in many situations i.e. rebounding and one on one plays, due to this I will need to improve my flexibility slightly as I feel it is not up to standards. * Co-Ordination: Co-ordination is extremely important as you need very good hand eye co-ordination as in basketball the objective is to get the ball into the basket in order to maximise points for your team, co-ordination is also important when rebounding, passing, dribbling, basically every aspect of basketball. ...read more.

Middle

Training In my six week training program I will be focusing on Agility, Muscular Strength, Muscular Endurance and flexibility, because these are the areas which I feel that I have to improve on to become a better basketball player. I will train by using FITT and SPORT, with these two methods I feel that I should obtain some good overall results. F.I.T.T: Frequency- Frequency is the number of times I will repeat a certain exercise, I will be focusing on increasing the number of repetitions on a daily basis, and this will ensure I will be making improvements as the level of difficulty for that specific weight will be decreasing as I progress. Intensity- Intensity is the level of difficulty I set my exercise program and how hard I will work each time, in order to improve I will need to increase the exercise intensity over the exercise program schedule. I will use intensity in my PEP by increasing the weights that I am using in my training session each week, this will make it more difficult each time and as a result I have increased the intensity. Time- time is the length/duration of which the exercise will last. ...read more.

Conclusion

Period Rest Period Rest Period My Weeks Schedule Prior to my Six Week Exercise Program Saturday Sunday Monday Tuesday Wednesday Thursday Friday 7:00am to 2:00pm Rest Period Rest Period Basketball Self Training (30mins) Basketball Self Training (30mins) Basketball Self Training (30mins) Rest Period Rest Period 2:00pm to 3:00pm Football Coaching Session Recreational Basketball Volleyball Squad Training Fitness Training Rest Period Work-out in Gym (Increase of Muscular Strength) Rest Period 3:00pm to 4:00pm Football Squad Training Basketball Squad Training Rest Period Rest Period Rest Period Work-out in Gym (Increase of Muscular Endurance) Squash session 4:00pm to 5:00pm Rest Period Rest Period Rest Period Rest Period Basketball Self Training (1h 30mins) Rest Period Squash session 5:00pm to 6:00pm Rest Period Rest Period Rest Period Rest Period Rest Period Rest Period Rest Period 6:00pm to 7:00pm Basketball Men's Club Work-out in Gym (Increase of Muscular Strength) Basketball Self Training (1h 30mins) Work-out in Gym (Increase of Muscular Endurance) Yoga Lesson Rest Period Basketball Self Training (1h 30mins) 7:00pm to 8:00pm Basketball Men's Club Rest Period Rest Period Rest Period Rest Period Rest Period Rest Period 9:00pm to 7:00am Rest Period Rest Period Rest Period Rest Period Rest Period Rest Period Rest Period My Weeks Schedule After Including my Six Week Exercise Program ...read more.

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