Personal Exercise Program
Steven Limandibrata, 10AM
P.E. Coursework- Personal Exercise Program
Introduction
This is a six-week exercise program targeted to improve the skills, fitness and health of a basketball player. The aim of the program is to improve a post basketball player in both terms of cardiovascular fitness and starting muscle. In the game of basketball, you need a demand of cardiovascular fitness, furthermore if you are playing a postposition, a substantial amount of upper body strength and lower body strength. In short, I want to tone my body. Toning is the combination of weight training, aerobic exercise and a healthy diet to decrease body fat and generate muscle. Aerobic exercise burns fat during exercise. Weight training can increase our metabolic rate. One pound of body muscle burns approximately 30-50 calories per day in contrast to one pound of fat, which burns maximum 3 calories per day. The aim of the program is not only to improve the fitness, but also to prevent injury and improve the health of the player.
Motivation for exercise
Many people do not exercise owing too, lack of time, being lazy or they see no point in taking part in an activity that will not be beneficial. Those who play sports or take part in a physically demanding activity have found their own reasons to exercise. Each individual has different reasons for exercising usually either a personal, physical, psychological or social reason. The people who do not find exercise appealing might want to consider the following;
> Exercise can help relieve stress or tension
> Taking part in sports encourages social mixing- an opportunity to meet people that share the same interest as yourself
> Physical activity can help make the individual look good (external) feel good (internal)
> It allows physical change
> Taking part in sport can stimulate natural competition
> Naturally taking part in a sport
> Can improve body shape
> Many people exercise for enjoyment- it gives them pleasure to excel in a particular area which, they have worked hard to achieve
> Co-operation- taking part in team sports teaches co-operation building friendships; people working together to achieve a common goal
> Playing particular sports gain you memberships to sports clubs or teams- another chance to meet new people
> A physical demanding activity can stimulate your brain and body- clearing your mind
> Gives opportunities for aesthetic appreciation-the more you play a sport the more you appreciate better performance
I personally do sports for the following reasons;
* Friendship and social mixing- playing sports allow me to take part in teams. I get to know people better furthermore, meeting new people through memberships. Also in spending large amounts of time with the same people inevitably build friendships
* To relieve stress and tension- with school and problems in a regular teenage life playing sports gets my mind off trouble. Especially cardiovascular activities (long periods of time when I am alone) helps me to solve problems.
* Health- playing sports demand a certain level of fitness. Smoking, drugs and alcohol have a large effect on your body, cancer and other long-term illnesses. Because I am a serious athlete and want to have a long life, I choose not to use these methods of enjoyment in such high amounts and at such a young age. Eating fast foods with high saturated fat and oil content increases the risk of heart related illnesses and is bad for your digestive system- I do not eat fast food.
* Physical challenge- pushing myself to reach goals has a rewarding aspect to my life. Setting goals you want to achieve also teaches me self-discipline, commitment and determination. These aspects are important to life in terms of work, school, friendships etc. My greatest reward is to know I worked hard and achieved my target I have set for myself.
* Competition- Challenging sports such as basketball requires having an opponent; beating an opponent is rewarding in itself. Basketball teaches players to be good winners and losers. Furthermore, in losing you know how to improve you game- ...
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* Physical challenge- pushing myself to reach goals has a rewarding aspect to my life. Setting goals you want to achieve also teaches me self-discipline, commitment and determination. These aspects are important to life in terms of work, school, friendships etc. My greatest reward is to know I worked hard and achieved my target I have set for myself.
* Competition- Challenging sports such as basketball requires having an opponent; beating an opponent is rewarding in itself. Basketball teaches players to be good winners and losers. Furthermore, in losing you know how to improve you game- self-criticism is important if you want to improve. I play basketball because I love the challenge. Playing someone better than I stimulate me to work harder therefore, next time a play the person I has a better chance of winning. Competition in sports leads to competition in all areas of life; an important quality
* Aesthetic appreciation- The more sports you do, the more you appreciate good performance. It is possible to enjoy watching a sport you do not play. However, if you play the sport, you understand how hard it is therefore have more appreciation for better players.
Plan
My aim is to improve my Cardiovascular Fitness as well as my Muscular Strength and Endurance.
Health Related Fitness
* Cardiovascular fitness: The ability of the Circulatory and Pulmonary systems (Hearts and Lungs) to supply fuel (oxygen) and to eliminate waste products (e.g. Lactic Acid and Carbon Dioxide) during Physical Activity (Exercise). This is required for basketball as you mainly jump and run whilst playing the sport. In my personal exercise program, I incorporated Interval and Fartlek training.
* Muscular Strength: The ability of a muscle or muscle group to apply a force and overcome a resistance. I developed my muscular strength by weight training 3 times a week.
* Static Strength: This is the maximum force that can be applied by a muscle group to an immovable object. I did not improve my static strength as it is not need in Basketball
* Explosive Strength: Is a measure of the maximum force energy used in one explosive act. I improved my explosive strength in my jump using plyometrics and lower body weight training
* Dynamic Strength: Is the ability of the muscles to move or support the body mass continuously over an extended period of time.
* Muscular endurance: The ability to use the muscles for a long period without tiring. I improved my muscular endurance by starting in the gym with high repetitions and low weights and long distance running. I high muscular endurance is needed since a basketball game lasts a considerable amount of time.
* Flexibility: The ability to use the joints through a full range of movement. I improved my flexibility my stretching regularly in the morning and night. Being more flexible reduces the risk of injury therefore, I was very diligent.
Skill Related Fitness need in Basketball
* Agility: The ability to change the position of the body quickly and to control the movement of the whole body; a combination of speed, balance, power and co-ordination.
* Balance: The ability to keep the centre of mass of the body over the base of support both static and dynamic
* Co-ordination: The ability to use two or more body parts together
* Power: The ability to do strength performances quickly. In basketball, this is mainly jumping and running quickly.
* Speed: The rate an individual is able to perform a movement or cover a distance. Important in basketball during fast breaks or to get back on the defense.
My Training Program
While creating my exercise program I had to consider a few things;
. F.I.T.T Principle
* Frequency: I trained 6 times a week. This might be seen as a considerable amount however, there is a calculated balance between cardiovascular and weight training.
* Intensity: How hard I trained. In the gym, the amount of weight I used was determined by which body part I was straining. Regarding the cardiovascular fitness during basketball practice, the practice was at set pace- between 123 and 164 beats per minute.
* Time: How long I trained. During basketball practice, we do different activities, ranging from continuous running to walking through plays. Therefore, as a team we train for 2 hours however, I train extra for about 15-30 min doing my cool down and post moves. At the gym, my training lasts one hour, 10 minutes stretching 40 minutes main weight lifting and 10 minutes for my cool down.
* Type: What kind of training I did was decided by my sport- basketball. The needed requirements are cardiovascular fitness, muscular endurance and power. Therefore, that is what I concentrated to improve.
2. Principles of Training
o Overload- In order to improve you have to do more than you normally do. The example of this principle is increasing the amount of weights I lift.
o Specificity- Doing an activity that benefits my sport. As my sport is basketball, I train what is demanded: the cardiovascular fitness, muscular strength and endurance.
o Progression- Gradually increasing the amount of exercise you do. As I have a reasonably high fitness level my exercise program did not show a great deal of fitness
o Reversibility- Exercise must be done on a regular basis to prevent the improvement from training to be reversed.
My Training Circuits and programs
Fartlek Training
Running around the basketball court 20 times. Sprinting at each base line and jogging at the sidelines. This training is to improve my constant change in speed during a basketball game; from slow to fast running. To prevent injury to my ankles, after 10 rounds I reversed my direction. This training targets to improve my cardiovascular fitness because when completing the activity I would have run an approximate distance of 1.8 kilometers.
Diet
I try to have a healthy diet. Even before I started my exercise program, I was eating healthy. Let me outline some of my eating habits. I have fruits and vegetables everyday. I eat the 'green' colored as they have the most amounts of Magnesium and other essential vitamins and minerals. I eat a range of fruits: banana (for Potassium), Melon, Berries (detox) Mango, Papaya (fiber). I eat a small amount of nuts per day as a substitute for junk food furthermore a good source of salt- around 1-3 ounces per day. Eating a big breakfast, this aspect allows my body to be aware for the rest of the day. A normal breakfast consists of either turkey (lean meat) ham, oats, whole wheat bread, eggs (protein) or a vegetable omelet. As a source of calcium, a drink 2-3 glasses of milk. I take one tablet of dietary supplements- vitamins and minerals. I also do not eat fast food (Mc Donald's, Pizza Hut etc.) Also as my aim is to gain muscle mass I have to eat not only a lot of protein, but a lot of carbohydrates. I incorporated more protein into my diet including both red meat- lamb, beef, pork- and white meat- chicken, turkey, fish- as well as a high amount of carbohydrates- potatoes, pasta, bread, rice.
Interval Training
Another training exercise I incorporated was interval training. I started at one base line in the triple threat position. I sprint down the court to the other baseline. Reaching the other baseline I walk back to my original position before sprinting up the court one again. I repeated this 20 times. This training is to improve my cardiovascular fitness. Furthermore, sprinting also builds up my lower body strength.
Push-Ups
2x20
Plyometrics
Box Jumps
Week 1and 2- 3x10
Week 3and 4- 3x15
Week 4and6- 3x20
Box March
Week 1and 2- 3x10
Week 3and 4- 3x15
Week 4and6- 3x20
Line lateral Jumps
Week 1and 2- 3x10
Week 3and 4- 3x15
Week 4and6- 3x20
(Both Legs)
Core Circuit
Sit Ups
Week 1and 2- 3x10
Week 3and 4- 3x15
Week 4and6- 3x20
Crunches
Week 1and 2- 3x10
Week 3and 4- 3x15
Week 4and6- 3x20
Crunches
Week 1and 2- 3x10
Week 3and 4- 3x15
Week 4and6- 3x20
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Basketball
3:15-5:30
Gym
2:45-
3-45
Basketball
3:15-5:30
Gym
2:45-
3-45
Basketball
3:15-5:30
Gym
Rest
Day
Fartlek
4:00-
4:30
Interval
4:00-
4:30
Rest
Day
Weekly Schedule
I preformed my Core Circuit and Push-Ups in the morning at night and at every visit to the Gym.
At every Exercise Session
Warm Up
-Jogging (pulse raiser)
-Mobilizing
-Stretching
* The body starts to transport more oxygen to the muscles
* Raises the Heart Rate
* Raises Muscle Temperature
* Increases breathing rate
* Increases blood flow
* Increases flexibility around the joints
* Helps prevent injury
Main Activity
My specific training. Applying the principals of training; Specificity, Overload and Progression.
Cool Down
-Mobilizing
-Stretching
* Helps the body return to its normal state
* Helps the muscles return to their normal temperature
* Helps reduce the risk if injury
* Helps replenish the oxygen by increasing the blood flow to all the muscles
* Helps with the removal of lactic acid
* Helps stop stiffness and pain after exercise
At the Gym
Day1
Chest
Reps
and 2 week
2 and 3 week
4 and 6 week
Bench Press
3x10
5kg
20kg
25kg
Incline Press
3x10
5kg
0kg
5kg
Peck Deck Fly
3x10
Plate 4
Plate 5
Plate 6
Pushups
3x20
-
-
-
Triceps
Press down
3x10
Plate 2
Plate 3
Plate 4
Extension
3x20
Plate 2
Plate 3
Plate 4
Kickbacks
3x10
2.5 pounds
5 pounds
7.5 Pounds
Back
Reps
and 2 week
2 and 3 week
4 and 6 week
Cable Rows
3x15
Plate 3
Plate 4
Plate 5
Bent over rows
3x15
2.5 pounds
5 pounds
5 pounds
DB rows
3x15
2.5 pounds
5 pounds
5 pounds
Leg extension
3x15
Plate 5
Plate 6
Plate 7
Leg Curls
3x15
Plate 5
Plate 6
Plate 7
Leg Press
3x15
00 pounds
20 pounds
50 pounds
Calf Raises
3x15
5kg
7.5kg
0kg
Day 3
Day 5
Biceps
Reps
and 2 week
2 and 3 week
4 and 6 week
Barbell Curls
3x10
5 kg
6kg
7.5 kg
Alternate DB Curls
3x10
5 pounds
20 pounds
25 pounds
Concentration Curls
3x10
5 pounds
20 pounds
20 pounds
Side Laterals
3x10
2.5 pounds
5 pounds
5 pounds
Upright Rows
3x10
2.5 pounds
5 pounds
5 pounds
Front Raises
3x10
2.5 pounds
5 pounds
5 pounds
The gym schedule consists of 10 minutes of stretching before and after the actual training. The whole gym process is about one hour long. I perform my core circuit at every visit. I rest 30 seconds between sets and 2 minutes between activities.
The Pump and Burn
During weight, training different things happen to your body. As we spend most of our life doing cardiovascular, related sports when we start weight training we start to feel new feelings. I believe it is important to know what is occurring within you. Two examples of this are the pump and burn.
The Pump
The muscular pump is caused by trapped plasma within the muscle. Immediately following a weight training exercise, the muscles might feel tight or full for 15 to 30 minutes. During muscular contractions the contractile elements exert a force inward upon itself; the muscular diameter increases as it shortens. During intense muscular contraction the inward force can back up blood flow temporarily in that particular muscle group. The inability to achieve a pump is one symptom of. Fluid volume in the muscle and possibly blood volume decrease when stores are low. Intense cycling or swimming can also bring about a pump.
The Burn
The burning sensation during certain weight training exercises or high repetition training is caused by an accumulation of acid in the fatiguing muscle. Anaerobic glycolysis utilizes carbohydrates and produces water and acid, or free hydrogen ions. This acid does not clear sufficiently if blood flow is blocked. The surrounding muscle temporarily occludes the vasculature within the muscle when it is contracted intensely for a relatively prolonged duration. The excessive acid acts upon nerve receptors producing the localized burning sensation. Excessive acid accumulation also impedes muscular contraction. Acid interacts with calcium rendering it unavailable for muscular contraction. If repeated regularly, the muscle will begin to adapt to this stress to become more efficient
Overtraining
Acute
* muscle worked to exhaustion
* traumatic orthopedic injury
* body exhausted after bout
* depleted sympathetic response elevated
* levels increase
Chronic
* muscle becomes weaker over time
* orthopedic overuse injury
* body becomes weaker over time
* depleted over time
* Parasympathetic response
* Increased levels
Cortisol- is a produced by the that is involved in the response to; it increases, levels, may cause infertility in, and suppresses the. In, cortisol is referred to as hydrocortisone, and is used to treat and.
Parasympathetic- Is the portion of the nervous system which stimulates the pancreas to produce digestive enzymes and stimulates many of the smooth muscles in the body including those of the stomach and intestine. It also tends to slow the heart rate.
- is the storage form of carbohydrate in the muscles and the blood, composed of chains of glucose molecules.
Results
To test my cardiovascular fitness I preformed the Harvard step test. You can see the change in results before and after the program. My recovery has dramatically improved as a result of my PEP.
Resting
Pulse Rate
Pulse Rate
Pulse Rate
Pulse Rate
Pulse Rate
Pulse Rate
After 1min
After 2 min
After 3 min
After 4 min
After 5 min
7
25
22
20
8
7
7
23
20
7
7
7
I took my measurements before and after my training program
Before
After
Chest
34 inches
37 inches
Waist
31.5 inches
30 inches
Arms
0 inches
2 inches
Forearms
9 inches
0.3 inches
Calves
3.5 inches
5 inches
As you can see, I have improved my cardiovascular fitness. Furthermore my muscle mass has increased. I am extremely proud of my PEP as it actually shown results that I worked hard to achieve. I improved my targets and I enjoyed it very much furthermore, it helped me as well.