personal exercise programme (pep) · web viewcomponents of fitness objectives and smart targets...

GCSE PE Personal Exercise Programme

(PEP)

Name:

Chosen Activity/ Sport:

Training Methods: Circuit and Continuous

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 • PAR Q • Fitness testing results • My PEP – sport, strengths, areas for improvement • Components of fitness• Objectives and SMART Targets• Phases of a training session – warm up and cool down• Principles of training• The F.I.T.T principle• Circuit training targets• Continuous training targets• Circuit and continuous training record sheets (week 1-6)• Final evaluation and results• Graphs

PARQ Health Questionnaire

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 engaging in physical activity. Name: __________________________________________ Postcode: ____________________ Has your doctor ever said that you have had a heart problem?

Do you suffer from any bone or joint problems?

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

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) _________________________ Date: ___________________

Fitness Testing ResultsPre PEP

Date:Post PEP

DateScore Rating Score Rating

Yes No Any other problems Yes No A heart condition

medication for…Are you currently taking

Yes No You were resting Yes No You were doing any activity In the past month have you had any chest pain when…

Yes No

Yes No

Yes No

Are you feeling unwell at present due to cold, etc

Yes No lose your balance because of dizziness or lose consciousness Do you ever…

How long ago? Yes No EDD Yes No Have you recently had a baby? Are you pregnant?

Yes o N Other problems Yes Epilepsy No

Yes No Asthma Yes Diabetes No

Have you ever been diagnosed with…

Yes No

FITNESS

TESTS

12 minute Cooper Run

Harvard Step Test

Illinois Agility Test

Hand Grip Test Sit and reach test

30 second press up test

30 second sit up test

Standing Broad Jump

Sergeant Jump Test

Ruler Drop Test 30 Metre Sprint

Standing Stork Test

Ball Throw Test

My Personal Exercise Programme

My strengths in this activity are:

My chosen activity is;

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

My areas for development in this activity are:

COMPONENTS OF FITNESSYou will be completing two different methods of training. For each method of training you will be focusing on one/two components of fitness.

1. Identify the most important component of fitness for your sport.2. Explain why the COF is important to be successful in your sport, providing

sporting examples.3. Explain the relevance of the fitness test which measures the components of

fitness.

Component: Cardiovascular Endurance

Explanation___________________________________________________________

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Component: ___________________________

Explanation___________________________________________________________

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Component: ___________________________

Explanation___________________________________________________________

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OBJECTIVES In order to be successful in any exercise/training programme, you need to be motivated to not only work hard but succeed to achieve your set targets.

My main reasons for attempting this Personal Exercise Programme are:

I know that the best way to stay motivated in my ‘Personal Exercise Programme’ is to set targets that are:

Specific

Measurable

Agreed

Realistic

Time-Bound

My objectives for my ‘Personal Exercise Programme’ (in relation to my sport) are:

1.

____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________

2.

____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________

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SMART TARGETS

DescriptionHow my programme meets

this target

S

M

A

R

T

Phases of a Training Session • Warm up • Main Activity • Cool Down

Warm upExplain the three reasons why we warm up:

1.

2.

3.

What 3 things should be included in the warm up 1.

2.

3.

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

Phases of a Training Session• Warm up • Main Activity • Cool Down

Cool DownExplain three reasons why we cool down:

1.

2.

3.

What 3 things should be included in the cool down 1. 2.

3.

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

Principles of Training You must show understand=ding 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 explain the FITT principle and how it will affect your training.

Explanation of the Principle How it will apply to my PEP

Frequency

Intensity (Include target heart rate zone)

Time

Type

Circuit Training TargetsTarget components of fitness: On the diagram below write the names of the stations that you will be using in your PEP in the correct order. I will be completing three sets of my circuit every week.

6.3.

Maximum Heart Rate:

Target Training Zone:

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

Week Target Work Time (seconds)

Target Rest Time (seconds)

1.

2.

3.

4.

5.

6.

Continuous Training Targets

Cooper run test result (pre-PEP):

Maximum Heart Rate:

Target Training Zone:

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

4.5.

Week Target Work Time (minutes)

Target Distance (Metres)

1.

2.

3.

4.

5.

6.

Normative Data for the 12 Minute Cooper Run:

Age Excellent Above Average Average Below Average PoorMale 15-16 >2800m 2500-2800m 2300-2499m 2200-2299m <2200m

Female 15-16 >2100 m 2000–2100m 1700-199m 1600-1699m <1600m

CIRCUIT RECORD SHEET WEEK 1

Work time (secs): Rest time (secs):

Resting HR (bpm):

Maximum Heart Rate (bpm): Target Training Zone (bpm/%):

Warm up heart rate:

Set 1 Set 2 Set 3Working heart rate1.

2.

3. 4. 5. 6.

1 min 2 min 3 min 4 min 5 min

Recovery Rate (bpm)

Notes on performance:

Session RPE:

CONTINUOUS TRAINING RECORD SHEET WEEK 1 Resting Heart Rate (before warm up): bpm

Notes on Performance:

Maximum Heart Rate (220-age): bpmWorking Heart Rate: (immediately after): bpm

Training Zone:

bpm

% of MHR

Recovery time (minutes): Target Time / Distance:

Actual Time / Distance:



Resting HR (bpm):


Warm up heart rate:


4.

3. 4. 5. 6.


Recovery Rate (bpm)


Session RPE:




Training Zone:

bpm

% of MHR





Resting HR (bpm):


Warm up heart rate:


6.

3. 4. 5.

6.


Recovery Rate (bpm)


Session RPE:




Training Zone:

bpm

% of MHR

Recovery time (minutes):

Target Time / Distance:




Resting HR (bpm):


Warm up heart rate:


8.

3. 4. 5. 6.


Recovery Rate

(bpm)


Session RPE:




Training Zone:

bpm

% of MHR






Resting HR (bpm):


Warm up heart rate:


10.

3. 4. 5. 6.


Recovery Rate (bpm)


Session RPE:




Training Zone:

bpm

% of MHR






Resting HR (bpm):


Warm up heart rate:


12.

3. 4. 5. 6.


Recovery Rate (bpm)


Session RPE:




Training Zone:

bpm

% of MHR



Final Evaluation and Results In your evaluation include the following points:

Give a comparison of your scores for pre and post PEP fitness tests.

Have there been any 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.

Explain how successfully you applied the Principles of Training.

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

Were your choices of activity suitable for you to achieve your objectives?

What were the strengths of your PEP?

Explain how your PEP has improved your performance in your sport.

Are there any changes to your heart rate at rest and when exercising?

Are there changes to your recovery rate?

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