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Personal Exercise Programme

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PLANNING 1. Aim of your programme My aim of this programme is to improve upon the specific fitness components that I have chosen chiefly on account of permitting myself to participate more effectively and efficiently in a given sport and so increase the skill level of that particular component. I have analysed my fitness profile and decided to improve on my 'Agility' and 'Stamina'. The two fitness components I have preferred relate profoundly to the specific sport I am going to focus on which is Basketball. A very high-level of agility is required when you are involved in this sport. It would be utilized mainly in dodging the opponents, getting past them with ease etc. Stamina is compulsory in almost every physical activity; therefore, I have identified the significance of this key component and so wish to progress on it. In the context of basketball, this element would allow me to contribute fully throughout the whole game for e.g. prevent the possibilities of fatigue intensely. Subsequently, both of these components, if successfully progressed would be a great advantage for me. By acquiring an elevated level of agility and muscular endurance, I can advance my game and compete in a much higher level. For Agility, I undertook the 'Illinois Run Test' and I managed to achieve 18 seconds. This was above average when comparing it to all my other colleague's results. In fact, I got the fifth best score. The highest in my set was 13.34 seconds. In the Stamina section, the bleep test determined our level. I scored 10. This was also above average when compared to the class. The highest score achieved was 11.1. Yet I chose both of these specific components though not my weakest but as it will increase my ability to take part in Basketball profoundly. At present, I am not suffering from any serious injuries or diseases that ought to be considerate; this should not affect my personal programme, thus the prospect of reversibility is minor. ...read more.


I was fully prepared with the utmost motivation. I was fully prepared with the utmost motivation. I was fully prepared with the utmost motivation. I was fully prepared with the utmost motivation. I was fully prepared with the utmost motivation. Concluding Statement for week My motivation was of utmost level especially as the training was quite enjoyable. I felt glad about undertaking this programme. *Day 1, 3 and 5 I am going to the ladder training and day 2, 4 and 6 I am going to do continuous training. This is the same for every week. GCSE PEP Individual Session Plan Name: Roshan Rai Component of fitness: Agility Diagram Written Description (to include all equipment needed): Run through the ladder placing one foot in the middle of each square. Run through the ladder touching both feet in each square. Do each 60 times with rests of 30 seconds every 5 times. I will also try to increase the pace at which I complete one full move each week. Other comments / Safety aspect Choose firm and flat ground and look out for any sharp bits and pieces. Component of fitness: Stamina Diagram Written Description (to include all equipment needed): Run for 30 minutes than gradually build up to longer lengths of time. I will also increase my pace steadily. Other comments / Safety aspects Choose firm and flat ground and look out for any sharp bits and pieces. Personal Exercise Plan Monitoring Sheet Week No. 2 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Heart Rate before exercise 61 N/A N/A N/A 62 61 Heart Rate after exercise 80 N/A N/A N/A 86 128 Recovery Time 30 seconds N/A N/A N/A 30 seconds 3 min Notes I was fully motivated and accustomed to the training. It continuously rained through the day with lighting. It continuously rained through the day with lighting. ...read more.


I had improved significantly. Likewise, for my stamina, I got 11.7 in the 'Bleep Test' after the programme, a remarkable improvement as before the programme, I just had 10. The other improvement I was thrilled by was my balance because I had planned to develop balance in my programme since this was the lowest I scored in and also it is quite essential in basketball. However, I thought three fitness components would be too much so I excluded it. Nevertheless, after the programme my balance showed an extraordinary improvement, from 5.22 seconds to 20 seconds. The programme has offered considerable benefits to me. I have become much fitter and a valuable player in basketball. I have also academically learnt how to compile a training programme, which I may teach others. The programme was fairly easy to manage, as there weren't any technical equipment required or to be set up. The measurements of my heartbeat did not really prove to be that difficult accept for the last few days. Everything went according to plan, so it was really easy. At first, I was really motivated as I am a very determined person and look forward in taking challenges. I enjoyed the first few weeks but afterwards the monotonous activities just seemed to be very tedious. However, this did not completely lower my incentive, as I was very keen to progress. The curiosity of how much I would actually improve by and the possible physical benefits I would gain from the programme kept me going for the last couple of weeks. In future, there is not much I would change with the programme I have set myself. The only major issue is tedium. Possible solutions are to carry out activities in different places with the aid of music, in each training set yourself a reasonable target and try to achieve it. This would also be quite an incentive method. ?? ?? ?? ?? Roshan Rai Page 1 of 25 Roshan Rai Page 25 of 25 ...read more.

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