Personal Exercise Plan (PEP)

Name: Nadine

Form: G-MHU/MMI

Teacher: Mr Fretwell

Sport: Basketball

Student Profile

Name: Nadine

Age:

Current exercise level

On a weekly basis I currently participate in the following:

Definition: A personal exercise plan is a training plan designed to improve a person’s health, fitness and performance and is suitable to the person’s individual needs.

Monday: Basketball Training at Ameachi Centre

Tuesday: Gym

Wednesday: Basketball/Handball Training

Thursday: Rest

Friday: Rest

Thus, I participate in 5 lessons of P.E on a weekly basis, and walk to and from school also participating in 3 clubs as explained above.

A PAR-Q (Physical Activity Readiness Questionnaire) is an important part of fitness as it is identifies any potential health problems that mean physical exercise would not be recommended. Here is a brief example:

PAR-Q

YES NO

□ □ 1. Has your doctor ever said that you have a heart condition and that you should only do

physical activity recommended by a doctor?

□ □ 2.Do you feel pain in your chest when you do physical activity?

□ □ 3. In the past month, have you had chest pain when you were not doing physical activity?

□ □ 4. Do you lose your balance because of dizziness or do you ever lose consciousness?

□ □ 5. Do you have a bone or joint problem that could be made worse by a change in your

physical activity?

□ □ 6. Is your doctor currently prescribing drugs (for example, water pills) for your blood

pressure or heart condition?

□ □ 7. Do you know of any other reason why you should not do physical activity?

Do you now, or have you had in the past: Yes No

1. History of heart problems, chest pain or stroke □ □

2. Increased blood pressure □ □

3. Any chronic illness or condition □ □

4. Difficulty with physical exercise □ □

5. Advice from physician not to exercise □ □

6. Recent surgery (last 12 months) □ □

7. Pregnancy (now or within last 3 months) □ □

8. History of breathing or lung problems □ □

9. Muscle, joint or back disorder, or □ □

any previous injury still affecting you

10. Diabetes or thyroid condition □ □

11. Cigarette smoking habit □ □

12. Obesity (more than 20% over ideal body weight) □ □

13. Increased blood cholesterol □ □

The two main areas of my personal exercise plan are health related fitness and skill related fitness but also linking in different aspects such as smart targets, principles of training and specificity.

I have completed these fitness tests and this is my current fitness level and specifically links in with the sport I participate in.

Test Score Fitness/Skill componentCooper Test 20 laps Cardiovascular FitnessSergeant Jump 24cm PowerIllinois Agility Run 19.65cm Agility35m Sprint 6.31 seconds Speed

The Cooper Test helps me develop my aerobic endurance and cardiovascular fitness as this required for basketball because I need great stamina to play constantly.

The sergeant jump monitors my elastic leg strength. During basketball games this is vital in catching rebounds and blocking.

The Illinois Agility Run develops my agility; this is needed in a game because changing directions at high speeds gives you more option in receiving the ball and avoiding the opposition.

The 35m sprint tests my sprint acceleration, this needed during a match because when trying to avoid the opposition and the quicker you are the longer it takes the opposition to react.

My

Personal Exercise PlanSMART Targets

S-Specific

M-Measurable

A-Achievable

R-Realistic

T-Time bound

My Targets Over the next six weeks I intend to improve my cardiovascular fitness

and also improving the height I jump at. I will also improving the speed I run at, I currently run the length of the

basketball court (28 metres) at 6.20 seconds.

I have concluded these aims will benefit me during basketball and will put me at a higher advantage within the sport. Improving my cardiovascular fitness will allow me to constantly keep a good speed of running from one end of the court to the other. Increasing my jumping height will definitely help me as a defence player, by getting the rebounds/deflections from different areas on the court. I believe this personal exercise plan will help me.

The F I T T Principle

F requency- How often do you train?I will train every week for six weeks.

I ntensity -How hard will you train?I will be training at full intensity.

T ime- How long will you train? I will be training for an hour for six weeks.

T ype- The kind of training you do.Gym and sport training.

For improvement to be seen, you must train for 20 minutes at full intensity to see achievement in aerobic fitness.

My Personal Exercise PlanMy two main training methods are circuit training and interval training.

My circuit training is made up of 8 stations; at each station I will do specific exercise for a certain amount of time.

Interval training is a fixed pattern of fast and slow exercise. Each repetition of a pattern is called a ‘rep’ and each set will be finished before finishing the overall session. My aim is to develop on the skills and fitness I have previously identified.

My exercise plan will consist of:

Exercise Component being tested

Target Area

Row(5 minutes-warm up)

Muscular endurance Whole Body

Treadmill (10 minutes) Cardiovascular fitness LegsJumping Jacks (3x20) Adductors & AbductorsWalking Lunges (3x20) Muscle Strength QuadricepsRower (10 minutes) Muscle endurance Arms, Legs and BackSit ups (3x20) CoreStand on wobble board and throw and catch basketball in different directions (15 minutes)

Balance Legs

Bike(5 minutes-cool down)

Cardiovascular fitness Legs

Once a week for the next 6 weeks I will be doing intense

training at the gym.

Monday Basketball(club)Tuesday Gym

Wednesday PEP WorkoutThursdayFriday Basketball (school)SaturdaySunday

Fitness exercise

I have selected drills and activities as they relate to the targets I intend to reach.

WARM UP-At the beginning of plan I take part in a warm up this helps my body warm up before continuing with my exercise plan. Taking part in a warm up reduces the risk of muscles or ligaments being torn.

Treadmill- I chose the treadmill as it will increase my cardiovascular fitness. I will strengthen the muscle in my legs as it also provides a strong cardio workout and it will improve my aerobic fitness.

Jumping Jacks-This strengthens multiple muscle groups in my body and improve my heart.

Walking Lunges- It targets my hamstrings, quadriceps and abdominal muscles.

Press ups-It targets different muscle groups and improves muscle strength. It also improves stamina and endurance which is important in basketball.

Rowing Machine- Provides a full body workout. Muscles worked include: hamstrings, erector spine, gastrochnemius and soleus, quadriceps, wrist extensors and flexors and many more. It also provides a cardiovascular workout as it raises your heart rate. The machine also strengthens my quadriceps which is needed in a defence role in basketball.

Sit ups– This strengthens my hip flexors and abdominal muscles.

COOL DOWN- At the end of every time I complete my exercise plan I will cool down this will allow me body to relax and recover from the exercise taken place.

SkillsI have also included a specific skill which will help me improve in a vast way. This skill involves standing on a wobble board, throwing and receiving a basketball. This tests my balance as well as my reaction time. This will help me within basketball because I will need excellent reaction time when I am rebounding, participating in jump ball and catching loose balls and deflections.

EquipmentI will need the following equipment to complete my plan.

Gym Equipment Basketball Stop watch

ResultsI will record and evaluate my progress which I will be making during my personal exercise plan.

Catch the basketball while on the wobble board.

I have split my table in to the target and the achievement. The left hand side of each week has the target and the right hand side is my achievement. E.g. Week 1, 200m for the left hand side is my target where 215m is the achievement.

Activity Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Treadmill (10 minutes)

200m

215m

300m

290m

350m

360m

400m

400m

500m

480m 550m

500m

Jumping Jacks (3x20)

3x20 3x20 3x20 3x20 3x30 3x35

Walking Lunges (3x20)

3x20 3x20 3x20 3x20 3x20 3x20

Rower (10 minutes)

200m

200m 250m

260m 300m

310m

400m

415m

450m

450m 500m

500m

Sit ups (3x20) 3x20 3x20 3x20 3x20 3x20 3x20

Balance Board. (Number of complete catches)

25 25/25 30 30/30 40 39/40

50 50/50

60 57/60 65 63/65

Continuous training

5 minute run from end of the court to the other

7 minute run from end of the court to the other

10 minute run from end of the court to the other

12 minute run from end of the court to the other

15 minute run from end of the court to the other

17 minute run from end of the court to the other

MY EVALUTION

Treadmill

Activity Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Treadmill (10 minutes)

200m

215m

300m

290m

350m

360m

400m

400m

500m

480m 550m

500m

During my plan the first activity I completed was running on the treadmill. I chose the treadmill due to the fact that it increases cardiovascular fitness because within basketball it involves continuous running. My first target was to do 200m in 10 minutes which I completed. But as the distances increased slightly I had to push myself further to try and get closer to my target. Having my cardiovascular fitness improve by running will improve my speed within

basketball because this helps within turnovers which are a crucial part of the game.

Jumping Jacks

Activity Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Jumping Jacks (3x20)

3x20 3x20 3x20 3x20 3x30 3x35

My second activity was jumping jacks; I specifically kept at the same amount each week apart from week 5 and 6. This is to see if there was a vital improvement, to see if I could complete a higher rep.

Walking Lunges

Activity Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Walking Lunges (3x20)

3x20 3x20 3x20 3x20 3x30 3x35

The third activity that I approached was lunges. I chose lunges because it increases muscular strength in your legs, this will help me run faster in a game. Similar to jumping jacks I kept my target constant until week 5 and week 6 this is to see if there was a vital improvement, to see if I could complete a higher rep. This was a successful achievement.

Rower

Activity Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Rower (10 minutes)

200m

200m 250m

260m 300m

310m 400m

415m

450m

450m 500m

500m

My fourth activity was the rowing machine. I chose this activity because it helps improve my cardiovascular fitness and muscular endurance. It helps strength my arms and leg muscles which is vital in a game so it helps my continuation of running. My target was 200m at the beginning which I achieved effectively. By increasing my target it allowed me show my improvement as the weeks progressed. By week 6, I had achieved the goal I set out.

Sit-Ups

Activity Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Sit ups (3x20)

3x20 3x20 3x20 3x20 3x25 3x30

My fifth activity was sit-ups this helps strengthen my core. I kept my target constant until week 5 and week 6 this is to see if there was a vital improvement, to see if I could complete a higher rep. This was a successful achievement.

Balance Board

Activity Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Balance Board. (Number of complete catches)

25 25/25 30 30/30 40 39/40 50 50/50

60 57/60 65 63/65

Choosing the balance board was my own skill which incorporated into my plan. This will improve catching and receiving skills, as well as my reaction time and coordination. My first target was 25 catches which I completed successfully, all done in a minute. As the weeks increase so I did the number of minutes. At certain points such as week 6, I didn’t receive the achievement I wanted this was due to tiredness, this could have decreased my performance.

Continuous Training

Activity Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Continuous training

5 minute run from end of the court to the other

7 minute run from end of the court to the other

10 minute run from end of the court to the other

12 minute run from end of the court to the other

15 minute run from end of the court to the other

17 minute run from end of the court to the other

Continuous training was my final activity of my personal exercise programme. It gives me whole body workout and helps improve my cardiovascular fitness even further, this will also help improve my cooper test results. It allows my body to train at a constant level so it will maintain it in a game scenario. I divided the minutes into full set of running and the other part a steady but

consistent jog. The target increased my various amounts to see if I could push my self a little bit further and improvement was shown.

Conclusion In conclusion, I can now say the results that are shown have helped me improve my performance within basketball. I am able to keep a constant level of speed within a game; this is due to my improvement of cardiovascular fitness. My SMART target was achieve a better running speed of one end of the court to the other which I did, my new and improved running speed is 5.53 seconds.