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Personal exercise programme

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Introduction

By Page 1 ..................... Title Page 2 ..................... Contents Page 3 ..................... Personal Details Page 4 ..................... AIM of the PEP Page 5 ..................... Stretches Page 6 ..................... Activities in week 1 Page 7 ..................... Activities in week 2 Page 8 ..................... Activities in week 3 Page 9 ..................... Activities in week 4 Page 10 ................... Activities in week 5 Page 11 ................... Activities in week 6 Page 12 ................... Circuit Training Page 13 ................... Circuit Training Page 14 ................... Overall Evaluation Personal Details Name - Age - 15 Gender - male Height - 1.77 m Weight - 70 kg Any injuries or problems - None Activity undertaken - Basketball Maximum heart rate: 205 beats per min. Medical status: Good AIM of this personal exercise programme (PEP) My AIM in this personal exercise programme is to improve my speed, strength, flexibility and aerobic endurance. Speed, to move quickly into position, to attack and defence. Strength, to get a good leg power because it's needed for jump shots, rebounding and jump-ball situations. Flexibility, to reduce the risk of injury and to allow movement to the ball on many situations. Aerobic Endurance, to have a good level of cardio-vascular fitness because it's needed for the continuous nature of the game. ...read more.

Middle

Week 3 Activity 1: Warm up - I ran twice around the gym to warm up Activity - cooper test Warm down -walk slowly around the gym, twice Evaluation - I found it quite hard because I started sprinting and near the end I almost start walking, I got 34 laps. Activity 2: Warm up - neck stretch, side neck stretch, back of neck stretch, deltoid stretch, side stretch, waist rotation Activity - shot put Warm down - neck stretch, side neck stretch, back of neck stretch, deltoid stretch, side stretch, waist rotation Evaluation - I found it hard because I couldn't hold the shot properly, I got 5.50 meters. Activity 3: Warm up - deltoid stretch, side stretch, waist rotation, hamstring stretch, gastrocnemius stretch and quadriceps stretch Activity - basketball Warm down - deltoid stretch, side stretch, waist rotation, hamstring stretch, gastrocnemius stretch and quadriceps stretch Evaluation - I found it quite easy, I don't have a good aim but I can do lei-up quite well. Week 4 Activity 1: Warm up - I ran twice around the gym to warm up Activity - beep test Warm down -walk slowly around the gym, twice Evaluation - this time I did quite better than last time, I got 13.5. ...read more.

Conclusion

this time but I improved, I got 6 meters.lap than the the last time.tet, this time i Activity 3: Warm up - deltoid stretch, side stretch, waist rotation, hamstring stretch, gastrocnemius stretch and quadriceps stretch Activity - basketball Warm down - deltoid stretch, side stretch, waist rotation, hamstring stretch, gastrocnemius stretch and quadriceps stretch Evaluation - I found it even easier than last time, I can aim a bit better now. My circuit Training: 1. First, I did of press-ups and I gave myself 5 minutes. 2. I did sit-ups and I gave myself another 5 minutes 3. I did step-ups, I did it for 5 minutes 4. I did skipping for 5 minutes 5. I did squats thrusts and I gave myself 5 minutes 6. I did astride jump for another 5 minutes 7. I did Shuttle run for 5 minutes 8. I did leg raises for 5 minutes I think my PEP benefited me because I started to complete the activities easier. I think my speed and endurance increased after these six weeks, I can now do activities a lot easier without get tired so fast. During these six weeks I improved everything I expected to improve, I improved the speed, strength, flexibility and aerobic endurance. ?? ?? ?? ?? 1 ...read more.

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