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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.

Why you need to exercise

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Every time, before you start doing any sports you will need to warm up, lasting 5-10 minutes, to get your muscles ready, otherwise bad things can happen (pull a muscle, ligament damage)

Week 1

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 – I found it ...

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