The aim: of this fitness programme is to build up general strength and stamina

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Sports Studies coursework: Fitness Programme                    By Joey

The aim: of this fitness programme is to build up general strength and stamina. I am hoping to use roughly sixty per cent of my maximum heart rate. It will be completed over a six week period whereby I will complete.

The purpose of this is to build up my general body strength and stamina; I am trying to improve those components for my Basketball. Hopefully some of the exercises I will use; will contribute to an increase in my fitness and also a higher jump so that it can help me in my offence but mainly in defence. I do not mind if it is a small amount of improvement just as long as there is a one. In the circuit I will be doing: press ups, sit ups, squats, chin ups, shuttle runs (20 metres), depth jumps, clap press ups and a jog around a marked area.

The reasons I have chosen these exercises are to show what components I am trying to use that will benefit my performance in Basketball. The arm exercises: press ups, clap press ups and chin ups are to build up my arm strength so that both my passes and shots are stronger and I can shoot from a different range instead of the same. The running exercises: shuttle runs and jog around a marked area are obviously for the improvement in my aerobic respiration and fitness, because in Basketball, you are more or less doing shuttle runs at a fairly rapid pace. Therefore doing the shuttle runs will put me in that frame of mind running up and down a court on offence and defence. The squats and depth jumps are being used to improve my leg strength so that I am able to jump that fraction higher, because in basket ball, there is quite a lot of jumping to be done: for the jump off, collecting a defensive rebound, intercepting high passes, taking a jump shot and finally collecting an offensive rebound.

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The last time I had taken part in the bleep test, I got up to level 8. I have a fairly good level of fitness as I am regularly exercising and take part in three hours of karate a week, but hopefully with this fitness programme, I can improve on that.

I will use the F.I.T.T. principles to get the best results out of myself that I can without too much damage to my body.

  • Frequency- it will be completed twice a week for six weeks.
  • Intensity of exercise- I will pace my self to see ...

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