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Personal Exercise Programme.

Extracts from this document...

Introduction

Personal Exercise Programme In my personal exercise plan, I will be hoping to improve my anaerobic endurance over the course of 6 weeks. This is because I feel that my anaerobic endurance is of a poor level when playing basketball. Basketball is an anaerobic sport as you are working without oxygen, always using maximum output and are playing at high intensity levels. I am aiming to improve my anaerobic endurance as I am part of the year 11 basketball team and I feel that it is time to act upon my lack of anaerobic endurance during the game, which, due to my lack of endurance, I cannot fulfil the role of my position during the game. Anaerobic endurance means that you are working at maximum output, at high intensity, and you are working for short periods of time without oxygen. This definition links with basketball as it has the same key properties, these being high intensity and maximum output. I aim to improve my anaerobic endurance by using this 6 week training programme wisely. Firstly, I will make sure that each training activity I perform is specific to my sport. To do this, I will make sure that I am working on a basketball court at all times. This will help as I will be working on a court that I play on regularly. This is because my body will be able to cope in the area that I am working in because my body would not be put under pressure as I hope to improve my anaerobic endurance. Working on a basketball court is specific as I will be able to perform the sport on the court without overloading my body too much so that I am not subbed for another player due to the lack of my anaerobic endurance. The main training methods I will be using are Fartlek, Interval and Circuit training. ...read more.

Middle

I stopped after every minute and spent 15 seconds taking my pulse. I then multiplied this by 4 and this would give me m heart rate. I then continued with the game, and repeated this after every minute. Doing this gave me a set of 10 results. Here are my results. Minutes Heart Rate 1 176 2 180 3 182 4 184 5 182 6 186 7 178 8 183 9 185 10 188 These are my results for my benchmark test. I will now put these into my target zone graph to identify if I am working in my anaerobic threshold. From this, you can see that all of my results are in the anaerobic threshold zone. None of my results have dropped down into the aerobic threshold, however, if they had done, this would have shown that I wasn't performing well, as my heart rate would have been lower as I wasn't moving about in that minute. I will repeat this bench mark test at the middle of the 6 week course, and at the end, to see if I have made any progression. If I haven't made any progression, I should look at why there has been no progression, and how I could overload my body to reduce my heart rate when working anaerobically. Methods of Training Here, I will look at my chosen three training method in more detail, showing diagrams of how I will use each method. Firstly, I will start with Fartlek. For this, I will be working on a basketball court, performing different types of sprints, i.e. side steps and backwards. I will then progress this over 6 weeks by removing breaks, such as a small walking period, and in place of this, I will add running with a basketball, and then eventually running with a basketball and going for the lay-up. In this, I will be using 3/4 pace sprints, will be dashing, jogging, walking for a very short period just to allow a little amount of oxygen into my body, and I will also use full on fast paced sprints. ...read more.

Conclusion

rate after 1st attempt: 176bpm Heart rate after 2nd attempt: 175bpm Heart rate after 3rd attempt: 173bpm Heart rate after 4th attempt: 174bpm Tuesday: Rested Wednesday: Interval training week 5, overloaded so that activity was performed 4 times Activity was performed later after noon Heart rate after 1st attempt: 172bpm Heart rate after 2nd attempt: 170bpm Heart rate after 3rd attempt: 174bpm Heart rate after 4th attempt: 173bpm Thursday: Rested Friday: Circuit training, 2 minutes 20 seconds per station, overloaded so that circuit repeated 4 times This activity was performed in the late morning Heart rate after 1st attempt: 170bpm Heart rate after 2nd attempt: 172bpm Heart rate after 3rd attempt: 171bpm Heart rate after 4th attempt: 170bpm Rested for the weekend Week 6 Monday: Fartlek training week 6, overloaded so that activity was performed 5 times Performed activity in the late afternoon Heart rate after 1st attempt: 170bpm Heart rate after 2nd attempt: 169bpm Heart rate after 3rd attempt: 167bpm Heart rate after 4th attempt: 172bpm Heart rate after 5th attempt: 170bpm Tuesday: Rested Wednesday: Interval training week 6, overloaded so that activity was repeated 5 times Activity performed early morning Heart rate after 1st attempt: 169bpm Heart rate after 2nd attempt: 167bpm Heart rate after 3rd attempt: 168bpm Heart rate after 4th attempt: 170bpm Heart rate after 5th attempt: 172bpm Thursday: Rested Friday: Circuit training, 2 minutes 40 seconds per station, overloaded so that activity was performed 5 times Activity performed late afternoon Heart rate after 1st attempt: 169bpm Heart rate after 2nd attempt: 170bpm Heart rate after 3rd attempt: 172bpm Heart rate after 4th attempt: 171bpm Heart rate after 5th attempt: 168bpm Saturday: Rested Sunday: Final benchmark test 3 vs. 3 half court basketball match Played for 10 minutes, took pulse after each minute of play Played early afternoon 1 minute: 173 2 minutes: 175 3 minutes: 172 4 minutes: 174 5 minutes: 175 6 minutes: 175 7 minutes: 174 8 minutes: 172 9 minutes: 176 10 minutes: 172 Lee Martin ...read more.

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