Personal Exercise Programme (PEP)fluencycontent2-schoolwebsite.netdna-ssl.com/.../Personal_Exercise_Programme_2013.pdfPlanning of session Warm down planned ... TASK: To plan, undertake

GCSE PE Personal Exercise Program

(PEP)

Name:

Chosen Activity:

1st Method of Training: - Circuit Training

2nd Method of Training: - Continuous Training

Personal Exercise Programme (PEP) GCSE Physical Education

What is the PEP? A PEP is a training programme that is specific to you and your sporting activity. It is prepared using knowledge about your own needs of the sport for which you are training and a thorough understating of the fitness principles. How will it be marked?

You must include the following sections in your PEP

Introduction to include strengths and weaknesses

Fitness test record sheet

Areas that you wish to improve

Your PAR Q

SPORRI principles of training

FITT principles of training

Warm up planned

Planning of session

Warm down planned

Evaluation including results

Fitness Testing

Results

Score + Rating

Pre PEP Post PEP

F I T N E S S

T E S T

Cooper Run

Abdominal Curl Test

Hand Grip Test

Sit and reach

Illinois Agility Test

Alternate Hand Wall Toss

Standing Broad Jump

Ruler Drop Test

30 Metre Sprint

Standing Stork Test

Personal Exercise Plan GCSE Physical Education

TASK: To plan, undertake and evaluate a six week personal exercise programme.

The areas of personal fitness that I want to improve are:

My chosen activity is;

My strengths in this game are:

ParQ Health Questionnaire RD 122

Please read the questions carefully and answer each one honestly, ticking the appropriate box or adding information if necessary. Your responses will of course be kept in the strictest confidence. This form must be completed, returned to a Fitness Advisor and assessed prior to availing of any induction services. Name: __________________________________________ Postcode: ____________________ Contact tel no (mobile preferred) email Has your doctor ever said that you have had a heart problem?

No Yes

In the past month have you had any chest pain when…

You were doing any activity No Yes You were resting No Yes

Are you currently taking medication for…

A heart condition No Yes

Any other problems No Yes

Do you suffer from any bone or joint problems?

No Yes

In the past year have you had any major illness or major surgery?

No Yes

Have you ever been diagnosed with…

Diabetes No Yes Asthma No Yes

Epilepsy No Yes Other problems No Yes

Are you pregnant? Have you recently had a baby?

No Yes EDD No Yes How long ago?

Do you ever…

lose your balance because of dizziness or lose consciousness No Yes

Are you feeling unwell at present due to cold, etc

No Yes

If you have answered YES to one or more questions we may need you to contact your doctor before starting to exercise. If your health changes so that you may then answer YES to any of these questions, tell a member of staff as soon as possible.

I have read, understood and completed this questionnaire. Any questions that I had were answered to my full satisfaction.

Signature: ____________________________________ Date: _________________ Signature of Parent/Guardian (if aged 16 – 17) __________________________________

Phases of a Training Session Warm up

Main Activity

Cool Down Warm up We warm up for three reasons, explain them.

What 3 things should be included in the warm up

List the stretches that you will need to include specific to your sessions.

1.

2.

3.

1.

2.

3.

Phases of a Training Session Warm up

Main Activity

Cool Down Cool Down We cool down for three reasons, explain them.

What 3 things should be included in the cool down

List the stretches that you will need to include specific to your sessions.

1.

2.

3.

1.

2.

3.

Principles of Training

You must show understanding of the training principles. In the following table you need to explain what each principle of training is and how it will be applied to your training programme.

Principle of training

Description of the principle How will this be applied to your PEP

Specificity

Progressive Overload

Reversibility

Rest and recovery

Individual needs

The F.I.T.T Principle

You must also explain the FITT principle and how it will affect your training.

Explanation of the Principle How will you apply it to your training program

Frequency

Intensity Include target heart rate zone

Time

Type

Circuit Training Targets

On the diagram below write the names of the stations that you will be using in your PEP in the correct order.

You must decide the amount of time or the amount of repetitions you will complete at each station

The amount of rest time you get

Ensure that all activities relate to the components of fitness you are trying to improve

Ensure the same muscles are not used directly after one another (LTA)

How will this change for week 2? Fill in the table to show how you are planning to progress over the 6 weeks.

Station Week 1 target time / reps / weight

Week 2 target time / reps / weight





Step Ups

Bicep Curls

Sit Ups

Skipping

Leg Raises

Triceps’ Dips

Shuttle Sprints

Press Ups

Twisted Sit Ups

Squats

Bicep

Curls

Shuttle

Sprints

Triceps

Dips

Leg

Raises

Skipping Sit

Ups

Step

Ups

Twisted

Sit Ups

Press

Ups

Squats

Shuttle

Sprints

Triceps

Dips

Step

Ups

Twisted

Sit Ups

Press

Ups

Squats

Continuous Training Targets

Fill in the table to show how you are planning to progress over the 6 weeks.

Cooper run test result _____________________________

Week 1 target time / distance






CIRCUIT RECORD SHEET

Week 1

Circuit 1 Circuit 2

Station / Base

Target

Reps / Time Completed Reps / Time

Target

Reps / Time Completed Reps

/ Time

Step Ups

Bicep Curls

Sit Ups

Skipping

Leg Raises

Triceps’ Dips

Shuttle Sprints

Press Ups

Twisted Sit Ups

Squats

Notes on Performance:

CONTINUOUS TRAINING RECORD SHEET Week 1

Resting Heart Rate (before warm up):


Maximum Heart Rate (220-age): Working Heart Rate (immediately after): % of Max Heart Rate: Recovery time (minutes): Target Time / Distance:

Actual Time / Distance:


Week 2

Circuit 1 Circuit 2

Station / Base

Target


Target


/ Time

Step Ups

Bicep Curls

Sit Ups

Skipping

Leg Raises

Triceps’ Dips

Shuttle Sprints

Press Ups

Twisted Sit Ups

Squats








Week 3

Circuit 1 Circuit 2

Station / Base

Target


Target


/ Time

Step Ups

Bicep Curls

Sit Ups

Skipping

Leg Raises

Triceps’ Dips

Shuttle Sprints

Press Ups

Twisted Sit Ups

Squats








Week 4

Circuit 1 Circuit 2

Station / Base

Target


Target


/ Time

Step Ups

Bicep Curls

Sit Ups

Skipping

Leg Raises

Triceps’ Dips

Shuttle Sprints

Press Ups

Twisted Sit Ups

Squats








Week 5

Circuit 1 Circuit 2

Station / Base

Target


Target


/ Time

Step Ups

Bicep Curls

Sit Ups

Skipping

Leg Raises

Triceps’ Dips

Shuttle Sprints

Press Ups

Twisted Sit Ups

Squats








Week 6

Circuit 1 Circuit 2

Station / Base

Target


Target


/ Time

Step Ups

Bicep Curls

Sit Ups

Skipping

Leg Raises

Triceps’ Dips

Shuttle Sprints

Press Ups

Twisted Sit Ups

Squats







Final Evaluation and Results

In your evaluation include the following points:

Comparison of your scores for pre and post PEP fitness tests.

Improvements to your fitness level – have you been able to cope with a greater intensity? Give examples of where you can see this.

Explain how successfully you applied the Principles of Training.

Any changes to your heart rate at rest and when exercising.

Changes to your recovery rate.

Good points about your PEP, what worked well?

Any changes you could make to improve your PEP, what didn’t work well?

Were your choices of activity suitable for your intended outcomes?

How your PEP has improved your performance in your sport.

Final Evaluation and Results continued

Final Evaluation and Results continued

Documents

Personal Exercise Programme (PEP)fluencycontent2-schoolwebsite.netdna-ssl.com/.../Personal_Exercise_Programme_2013.pdfPlanning of session Warm down planned ... TASK: To plan, undertake