Fitness Activity Analysis &

Training Session Design Task

Name: Tyson Christie
Introduction

 Activity/Sport of choice
 Basketball
 Involvement and participation
 Training frequency:
 U18 Div1 social - Lab 46 training Wednesday night, Lab 46 game Saturday
evening.
 Sometimes play SA church stars U21 Div4 Monday night
 Time participated:
 Training = 1 hour, game = 2x 20min halves.
Introduction

 Why this activity?

 I want to develop in this activity because I want to become the best basketball
player I can be and fulfill my basketball potential.
 I’ve been playing basketball since I was 6 years old. I currently play small
forward, but I have played every position at some point for an entire season, so I
can basically play wherever.
 At the moment I am finding it a bit difficult while I try to fit into the new team,
as I used to play for Kevin Brooks Academy, and I’ve never played with any of
my current teammates before.
 I have had many injuries while playing basketball, Torn MCL/bone bruising, at
least 8 rolled ankles (1 sprained ankle), hip flexor tear, sprained thumb.
 What I want to improve:
 I want to improve my lower body strength so that I can keep myself healthier and be
less injury prone. I also want to improve my upper body strength so that I can actually
hold my own when I’m on the court and down in the low post.
4 Most Important Fitness Components for Basketball

1. Muscular endurance
 Muscular endurance is a vital fitness component for basketball as without a good level of muscular endurance you will not be able to continue to perform at
your maximum capacity and skill level down the stretch of a game. Muscular endurance is the ability to exert force several times while resisting fatigue.
2. Muscular strength/power
 Greater muscular strength allows an individual to increase power and effect earlier and to a greater extent, while also decreasing the risk of injury. Muscular
strength is the mass force a muscle or a muscle group can use in a short period of time. Muscular power is the ability to contract muscles with speed and force
in one explosive act.
3. Agility (Flexibility)
 Agility and flexibility are closely linked as you require a certain level of flexibility to be able to be agile. In basketball (especially as a ball dominant player)
you need to be able to accelerate, decelerate, and change direction efficiently so that you can beat your opposition to where you want to get or to stop them
from getting to their spot. Agility is the ability to change the direction of the body rapidly and accurately at speed. Flexibility is the ability to move a joint
through its complete range of movement.
4. Balance
 Balance is vital for basketball as it gives good balance to support a solid, upright, and steady foundation to play. A solid foundation will support all aspects of
the game, such as running, defending, shooting, dribbling, passing, and rebounding. Balance is the ability to maintain power and stability while stationary or
moving.
Fitness Testing Results – Where am I at?

1. Muscular endurance
 When I did the testing for muscular endurance, I got 35 sit ups in 1 minute. This would put me in the category of average for men aged 18-25,
so people who are about 3 years older than me at least.

2. Muscular strength/power
 When I did the testing for muscular strength, I got 36 on my right hand and 26 on my left hand for the grip test with an average of 32. That
would put me in the normal range for males aged 14-15 and in the weak range for the age group I would be playing against for 16-17 year old
males. When I did the testing for muscular power, I got 63cm on my vertical jump. This puts me in the very good range.

3. Agility (Flexibility)
 When I did the testing for agility, I got 16.6 seconds on the Illinois agility run. This would put me in the average range for males. When I did the
testing for flexibility, I got 13cm. This would put me in the good rage for males.

4. Balance
 When I did the testing for balance, I got about 4 seconds on the stork stand test. This would put me in the poor range for males, meaning that
this is an area that needs quite a bit of improvement.
Training Methods – My Session Design
(change the examples given accordingly)

 Chosen training method: Aerobic training – Circuit training

 Circuit training is a combination of high-intensity aerobics and resistance training. This training method targets fat
loss, muscle building and heart fitness.
 I have chosen circuit training as my training method because circuits can be designed to incorporate all components of
fitness, or to specialise in just a few. I will specialise in one specific fitness component each session.
 What do professionals say?
 Circuit training provides many benefits, such as increased strength and muscular endurance, and better heart health
and mood. It may also promote weight loss, and it’s very time efficient and versatile, increasing the odds that you’ll
stick with it long-term.
3 Most Important Training Principles

 Specificity
 Your training should closely match the activity that you wish to improve.
 The more specific the training, the more benefit it will have towards reaching your goals. The less specific, the more time it may take towards
reaching those goals.
 Frequency
 The American College of Sports Medicine recommends resistance training two to three times a week. A minimum of 48 hours' rest between
circuit training is required for adequate recovery. You should perform one set of eight to 12 repetitions two times a week if you're just
beginning. Increase to three days a week or to two sets, or both.
 Training frequencies greater than 3 times per week have been found to have no further advantage, suggesting that rest intervals between
workouts of 48 – 72 hours are required to allow for optimal hypertrophy which correlates with the duration of elevated rates of protein
synthesis.
 Progressive overload
 Training using the progressive overload method typically involves choosing a goal, working out at a comfortable but challenging level, and
then slowly increasing the intensity of the workouts over time. This may involve decreasing rest periods or adding more weight, repetitions
(reps), or sets.
 The primary benefit of progressive overload training is that you will experience an increased level of muscle mass and strength.
 Day 1 (19/5) –
First check in
 Warmed up by shooting around in the driveway (after every shot
running to the end of the driveway and back) for about 40 minutes.
Then played 1v1 against my brother for about 20 minutes.
Workout:  That night after the workout I felt great,
• Warm up – jumping jacks 1 min but the next morning I really started to
feel it in my legs.
• One-legged squats – 8 each side  I was feeling very motivated to start this
• Bodyweight squats: 15 reps workout program as I hadn’t really done
• Walking lunges: 16 reps (8 each leg) anything physical for most of the week.
• Split squats: 16 reps (8 each leg)  I chose to focus on legs for day 1 and do
• Diamond push ups: 8 reps these exercises 3 times. I took it easy for
• Dips (between bar stools): 8 reps
the first day. I chose to focus on using the
training principles of frequency and
• Band pull aparts: 8 reps
progressive overload. I tried to do as
• Push-ups: 15 reps many reps as possible while also trying to
• Plank: 30 seconds use as much weight as I could for a solid
Today I did 1 circuit amount of reps.
 Day 4 (22/5) – Check in
Workout:
I only did one circuit today as I’m still quite sore
• Warm up – jumping jacks 1 min
from my basketball game the day before.
I still felt quite sore after the workout. I did a bit
• One-legged squats – 10 each side more cool down stuff and stretching after the
• Bodyweight squats: 20 reps workout than I did after the last workout.
I still felt very motivated to do this workout even The dip in the heart rate
• Walking lunges: 20 reps (10 each leg)
though I was sore because I want to try and get monitor is because I started
• Split squats: 20 reps (10 each leg) into the no excuses type of mentality. the workout and forgot to
find an alternative for some
• Diamond push ups: 10 reps I chose to focus on the whole today so that I of the exercises that were on
• Dips (between bar stools): 10 reps could give my legs a bit less to deal with, and the workout.
because I have sprint training the next day.
• Band pull aparts: 10 reps
I chose to focus on the frequency of each exercise
• Push-ups: 20 reps while also using the progressive overload training
• Plank: 1 minute method to try do as many reps as I could while
using as much weight as I could. I tried to do
more reps than I did the previous time I did the
workout.
 Day 6 (24/5) – Check in

• I was feeling great today, I felt very

Today at high performance I did motivated to get back and do another
plyometrics training. training session.
• Warm up – 1km treadmill, level 10 • I did quite a bit of stretching and recovery
stuff the day beforehand so that I didn’t
• Skipping feel as sore today.
• Squats • I chose to focus on plyometric training
• Spiderman lunges today so that I could start to regain the
• Crab walk with resistance band muscle and the explosiveness that was lost
• Box jumps from my knee injury. There are lots of
• Sit and explode jump scenarios in basketball when it requires
• Split squat jump explosive actions and things like that.
• Bosu switch leg throw and catch
I did 3 circuits today
 Day 11 (29/5)– Check in

Today I did sprint training, • I felt really motivated to get back into
focused on explosive power: my training to start the week.
• Started with a warmup. • I was a bit sore after basketball on the
weekend, but I made sure that I did
• Did some explosive stuff lots of stretching the day before so
with the mini hurdles. that I wasn’t as sore for the sprint
• Crab walk with band. training today.
• Running with resistance • I chose to work on explosive stuff
band while being pulled again today so that I keep and
back. emphasis on regaining the muscle that
Did 3 circuits. was lost in my time off during my
• Finished with - 20m, 40m, knee injury. This is very specific to
60m, 80m, 100m sprint. basketball as it requires short sprints
• Jogged 400m for warm repeatedly, in between stoppages and
down. timeouts.
 Day 14 (1/6) – Final check in
• I still felt very motivated, like all the other days, to do
Today I did lower body strength
this workout sessions today and work myself hard for
training and endurance training at high
my last training session for this assessment.
performance. • I didn’t feel very sore today when I went to do the
• Warmup 1km on treadmill, level 12
workout today as I had a rest day the day before and
did lots of recovery stuff like stretching, using
• Pogo jumps
massage gun, and rolling out my muscles using a
• Box jump to depth jump to
foam roller.
explosive jump • I decided to go all out for the training session today
• Leg raises
and do as much as I possibly could. These exercises
• Bosu switch leg throw and catch
are mostly specific to basketball as there are many
• Step ups
instances when you are required to do an explosive
• Calf raises
jump or to keep your balance while being pushed
• 30s wall sit
around.
Did 3 circuits today.
Conclusion

 What I would have liked to achieve throughout this two week period is to increase my lower body strength and regain the muscle that was lost
in my legs while I wasn’t using my leg during my injury. I also wanted to improve my overall strength so that I don’t get knocked around on
the court. What I actually achieved throughout this time period is that I feel like I’m back to where I left off and better. I feel more confident
driving into lots of bodies under the basket, and I’m not getting knocked around every time. I’m not worried that I’m going to get hurt every
time that I get bumped around because I know that I have trained hard to get back into shape and more by using these training methods.
 The sessions that I did throughout this training period mainly focused on my muscular strength, and muscular endurance. While my recovery
days mainly focused on improving my flexibility (agility) and balance. To improve my muscular strength, I focused on doing body weight
exercises to activate my muscles while using a resistance band for exercises I could. To improve my muscular endurance I focused on using
short bursts/sprints to raise my heart rate and over a longer period of time, will increase my maximum heart rate. To work on my agility I used
the same type of method as muscular endurance however I added quick short movements, however I mainly focused on the recovery side of
things like stretching my muscle.
 How I think I have improved in other areas is that my mental game has improved a lot over this time period. I feel more confident in not just
the physical side and getting hurt but not being afraid to fail at what I’m doing, because I know that I can and will put in the work to do
whatever I train to do on the court. I feel heaps more motivated to do some sort of physical activity even in the days following the end of this
training session and I feel in a great space mentally as well.
 What I would recommend for next time is to actually have everything planned out before starting day 1 of the training. I recommend this
because I kind of just found a workout that seemed pretty good for the first day and went ahead and did it without doing much more research
into the training methods and other recommendations for circuit training.
 Reference List

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