PHE Criterion A: - Rajveer 9G

My client is a 14-year-old sports enthusiast who loves playing basketball and makes time for
fitness. He strikes a balance between his academic work and his physical well-being. He is 5’5
in height and 58 kg in weight. As an exceptional academic student, he desires to delve deeper
into sports and fitness and become an all-rounder.

Basketball is a sport that enhances endurance, flexibility, and motor coordination.

Additionally, it promotes power, quickness, and agility. These abilities have been demonstrated
to help support healthy body weight and promote increased physical activity, improving
cardiorespiratory fitness and self-esteem.

My client has impressive strength and power and has been coming to the gym for the past six
months, but he lacks abilities like agility and stamina. He, therefore, hopes to become a better
version of himself at basketball by strengthening his areas of weakness. He spends 7 days of
the week practicing for 2 hours, trying to improve his basketball skills as he aspires to be a
better version of himself.

A person who can be a better basketball player is Awareness, a strong mind, a desire to get
better, determination, passion, and being mentally tough.

To increase my client's chances of better health, he should change his diet if it lacks certain
nutrients, sleep longer (8–10 hours), exercise, and partake in regular activities that may take up
different amounts of time. As you clean your body every day from the inside out, have checkups,
and speak with a professional about your health to determine whether they can help you or not,
maintaining perfect hygiene may also enhance your health.

When I interviewed my client, he claimed that he had enough exercise and a healthy diet, albeit
this had its own advantages. He experiences chronic sleep deprivation. A lack of sleep or
inadequate amount of sleep for a human body is referred to as chronic sleep deprivation. My
client's frantic morning routine and general lack of energy throughout the day are because of
getting 5 to 6 hours of sleep each night.

He needs to obtain sleep, get up early and jog in the morning, abstain from caffeine, and stay
away from distractions before bed to prevent his chronic lack of sleep
Basketball being my client's sport is a team sport in which two teams of five players each,
compete on a rectangular court with the primary goal of shooting a basketball in the defender's
hoop a backboard at each end of the court) while preventing the opposing team from shooting
through their hoop. A field goal is worth two points unless it is made from behind the three-point
line, which is worth three. Following a foul, timed play is halted, and the player fouled or
designated to shoot a technical foul is awarded one, two, or three one-point free throws.
Everyone benefits from sleep in terms of memory retention and consolidation. Sleep helps
athletes develop memories and contributes to future performance as they exercise or acquire
new abilities.

The essential basketball skills are shooting, dribbling, guarding,

rebounding, and passing. In addition to these abilities that are unique to basketball, agility,
speed, arm strength and endurance are all essential qualities to have.

Agility- Agility assists the body in maintaining good alignment and posture while moving.
Furthermore, agility workouts teach our bodies how to maintain proper body positioning. While
moving fast, vulnerable regions such as the lower back, shoulders, and ankles are protected
with good agility training. The ability to swiftly strength accelerate, decelerate, and change
direction while retaining strong body control is known as agility. Basketball involves many
direction adjustments rather than being played in a straight path. Acceleration is therefore a
crucial component of agility. Agility is the capacity of our body to move quickly and nimbly,
change course, and adjust its position while it is actively moving. This is easier said than done
for some sportsmen. However, agility training can aid in the development of the abilities that
lead to improved athletic performance. Basketball players especially need agility and speed as
basketball is a fast-paced sport.

Speed- The ability to move the body as quickly as possible in one direction is referred to as
speed. Basketball players need speed and agility training to enhance their footwork and
cardio-respiratory stamina. Basketball players benefit from speed and agility training as well.
Basketball players must practice their speed and agility to develop their footwork and
cardio-respiratory endurance. Basketball players should also focus on improving their speed
and agility. Athletes that can outrun their opponents get an advantage. A speedier athlete, for
example, may be able to reach a ball faster than an opponent or even outrun a pursuer. As a
result, competitors in most sports place a high value on speed. Speed is a measure of how
rapidly something moves or is done, or how fast something moves. An automobile travelling at
45 miles per hour is an example of speed. Someone cleaning a room in 10 minutes is an
example of quickness. A jaguar's speed is an example of speed.

Endurance- Endurance training can help you gain stamina, and your body will eventually be
able to handle lengthier workout routines as a result of this form of training. Weight loss,
enhanced strength, improved health, and an overall change in lifestyle are all long-term
advantages. Basketball players who want to retain their stamina during a complete game and
the entire season must engage in endurance training. Basketball demands an intense heart
rate. The most physically fit players can maintain the tremendous demand for stamina over an
entire game without tiring out. Basketball endurance is what separates losers from winners.
During a game, a player experiences severe cardiovascular and respiratory stress.

Strength- Its multidirectional motions, intensive actions like running, jumping, and changing
directions, as well as technical abilities like catching, dribbling, shooting, and passing, are what
define it. High levels of physical power are necessary for these particular traits. The benefit of
greater and quicker body control comes from having more strength. Another factor is that
collecting the ball when facing the hoop requires the use of fewer muscular groups. As a result,
the shot is simpler to execute since fewer muscles are required to react correctly for the ball to
strike its target. When it comes to your success as a basketball player, your legs are crucial.
Two essential ingredients for this accomplishment are quickness and explosiveness. Exercises
that improve your ability to move on the basketball court include calf raises, wall sits, lunges,
jump roping, and squat jumps.

Components - Test type Instructions Clients Comparision

performance

Agility Shuttle run Test Starting from the 30 seconds Average

home court
startline, touch
the free-throw
and come back,
three-pointer
and come back,
half court and
come back,
away court
three-pointer line
and come back.

Strength Pull-up test Hang on a bar 98 seconds Good

with your upper
body on top of
 the bar, your
arms should be
in a linear
position with
your head facing
upward.

Endurance Treadmill Test Start running the 240 seconds Below Average
treadmill at
speed 9 and an
incline of 1.5,
NON-STOP.

Speed Maximum Sprint Run your fastest 21seconds Average

Test in 100 meters,
the time is last
taken.

Flexibility Sit and Reach Sit in an upright 29 seconds Very good

Test position with
your legs open
and straight,
bend your back
but not your legs
and try to reach
for your
toenails..

Muscular Push-Ups, In a proper Push-ups= Very Good

Endurance Sit-Ups position do Sit-ups=24
sit-ups and Push
Ups. Each test
will be for 1 min.
Ts.

Conclusion
After interviewing my client and assessing him on the tests taken, he did an overall average in
his initial performance and could have done better. I assessed him on the main basketball skills
like agility, strength, endurance, speed, flexibility, and muscular endurance. People who achieve
such levels of fitness lessen their chances of acquiring health problems including heart disease,
low back pain, and obesity, as well as increase their body's capacity to operate. Testing is a
critical component of the screening process because it provides an accurate image of fitness,
an indication of acceptable beginning intensities, a baseline for goal setting, and support with
group fitness recommendations. You must be able to identify and pick the right health and
fitness assessments for your older adult client as the teacher. This is why, regardless of age,
everyone should be concerned about their health.
So that's why I will keep providing him with drills focusing on his weakened fitness components.
I will also assess him by assigning weekly tests for him and me to see his improvement in
performance and self-satisfaction. He struggled with endurance and speed which he will
improve on. He excelled in strength-related fitness tests and also excelled and did above
average in flexibility-related fitness. His improvement will drastically be seen under a month and
will improve on his weaknesses. My client will also focus on dribbling skills, and hand-leg
coordination as these two are very essential for basketball. Practicing his weaknesses and
utilizing his strengths to be better will make him the best version of himself.