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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. ...read more.


* Frequency- it will be completed twice a week for six weeks. * Intensity of exercise- I will pace my self to see how much I can do at a steady speed, although not too slow, a moderate tempo. * Time- to start off with, I will perform each exercise within one minute, and from there I will increase the time by twenty seconds. * Type- the type of training will be a circuit. To begin each week, I will do a thorough warm up which will consist if the following, a two lap jog around a marked area or the school premises, and stretching. It will be important to stretch these muscles as they are the main muscles that I will be using during the circuit. The following muscles that I will stretch are: * quadriceps * hamstrings * gastocnemius (calf) * biceps * triceps * groin * intercostals I will do a thorough warm down which will be a way of relaxing after each circuit completed. ...read more.


When the foot has touched the floor ready to take the next stride, the muscles reverse leaving the hamstrings being the agonist and the quadriceps being the antagonist. The same is occurring when jogging around a marked area, the hamstrings and quadriceps is contracting and relaxing when in the air and the opposite happens when the foot is on the floor. What occurs in depth jumps is when you are crouching to get the height to jump, your quadriceps are really tight and contracting a lot, and obviously the hamstrings are really relaxing. When you have jumped on to the platform, the muscles go in reverse and the hamstrings are contracting and the quadriceps is relaxed. Finally when doing sit ups, it is the abdominal and lower back muscles (latissimus dorsi) that are working. When you sit up it is the abdominals which are contracting and the latissimus dorsi are relaxed. On the way down, the abdominals are relaxed and the latissimus dorsi is contracting. By Joey ...read more.

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