PERSONAL EXERCISE PROGRAM (PEP) BY Example 4
Personal Details Name: xxxxxxx Gender: Male Date of birth: xxxxxx Height: 5 feet 6 inches Weight: 9. 5 stones Current Performance Strength: 40 triceps dips in 60 seconds Illinois Agility test: 20.84 seconds Endurance test: 13:01 minutes run on 2km cross country Speed: 15.04 seconds in 100m sprint Co-ordination: Throwing and catching a ball for 1 minute I scored 60 Power: Discus 23m
Reasons for using a my PEP I have chosen to partake in a PEP to improve my fitness in basketball, I find that I find that most cardiovascular activities (such as sprinting, suicides and circuit training) that we do in sport lessons seem to tire me out and my muscles become tired from continuously bouncing and shooting the ball. I think I need to improve my Co-ordination with the basketball as I sometimes find it difficult to score. I have narrowed down the main three things I need to improve on are cardiovascular fitness, muscular endurance and Co-ordination. I will improve these by circuit training. This will benefit me by making me work within my optimum heart rate and then this is will help me obtain better cardiovascular fitness Principles of training FITT: Frequency How often you train to improve fitness. E.g. you go gym 3 times a week Intensity How hard you choose to train to improve your fitness Time How long you train for each session Type what type of training is suited to your sport e.g. fartlek training for football Individual needs your personal exercise program should always suite the way you to exercise e.g. I am unfit basketball so I will do suicides to improve my fitness. Specificity if you wish to obtain a certain aim you could put specific exercises in your personal exercise program to help you achieve this aim Overload this is when you train in a worthwhile range of intensity so that is 60 80 percent of your maximum heart rate. Regularity this is like frequency to put it simply the more training you do the more worthwhile it becomes Moderation - if you work too much without rest you will not be exercising in moderation and then you can cause your self serious injury so you must always balance work and rest. Progression once you have planned your PEP you then must progress with it so that you can advance in the amount of training you can handle and this will contribute to you improving your fitness Reversibility this is the opposite to progression over time you decrease the amount of work and exercises you do that will decrease your fitness
(PEP) Person Week 1 Chest press wt:30kg set:3 rep:5 Leg press wt:30kg set:4 rep:25 Lat pull downs wt:27kg set:3 rep:5 Stomach crunch wt:11kg set:2 rep:5 Thursday Endurance suicides 1 min break and 2 --------------------------------------------------------- --------------------------------------------------------- --------------------------------------------------------- Week 2 Chest press wt:30kg set:3 rep:5 Leg press wt:30kg set:4 rep:30 Lat pull downs wt:27kg set:3 rep:5 Stomach crunch wt:11kg set:2 rep:5 Thursday Endurance suicides 1 min break and 2.5 --------------------------------------------------------- --------------------------------------------------------- ---------------------------------------------------------
Week 3 Chest press wt:30kg set:3 rep:7 Leg press wt:30kg set:4 rep:35 Lat pull downs wt:27kg set:3 rep:7 Stomach crunch wt:11kg set:2 rep:7 Thursday Endurance suicides 1 min break and 3 20 min of breast stroke exercises 1 hour of basketball dribbling and shooting exercises Circuit training: 1 circuit Week 4 Chest press wt:30kg set:3 rep:10 Leg press wt:30kg set:4 rep:45 Lat pull downs wt:27kg set:3 rep:10 Stomach crunch wt:11kg set:2 rep:10 Thursday Endurance suicides 1 min break and 3.5 30 min of breast stroke swim exercises 1 hour of basketball dribbling and shooting exercises Circuit training: 2 circuits
Week 5 Chest press wt:30kg set:3 rep:15 Leg press wt:30kg set:4 rep:50 Lat pull downs wt:27kg set:3 rep:15 Stomach crunch wt:11kg set:2 rep:15 Thursday Endurance suicides 1 min break and 4 Week 6 30 min of breast stroke swim exercises Circuit training: 2 circuits Chest press wt:30kg set:3 rep:15 Leg press wt:30kg set:4 rep:55 Lat pull downs wt:27kg set:3 rep:15 Stomach crunch wt:11kg set:2 rep:15 Wednesday Jog around the park (approx 15 min) Thursday Endurance suicides 1 min break and 4 30 min of breast stroke swim exercises 1 hour of basketball dribbling and shooting exercises Circuit training 3 :circuits
Evaluation After my six weeks of training I feel that I have improved in my cardiovascular fitness by working at about 70% of my maximum heart rate, muscular endurance by continually repeating weights and also my co-ordination. Overall I think that the use of a PEP has helped me achieve my goal at getting better at basketball, I no longer get tired as easily as before I had started my PEP and I find it a lot easier to perform overall and my shooting and passing skills and technique has improved as a result of the training. On the whole I would say that my personal exercise program has been successful in helping me reach my goal.