Personal Exercise Programme (PEP)



center-81851500GCSE PE Personal Exercise Programme (PEP) Name: Chosen Activity/ Sport: Training Methods: Circuit and Continuous 18008604508500 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 fitnessObjectives and SMART TargetsPhases of a training session – warm up and cool downPrinciples of trainingThe F.I.T.T principleCircuit training targetsContinuous training targetsCircuit and continuous training record sheets (week 1-6)Final evaluation and resultsGraphsPARQ 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? 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 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 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 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) _________________________ Date: ___________________Fitness Testing Results FITNESSTESTSPre PEP Date:Post PEP DateScoreRatingScoreRating 12 minute Cooper RunHarvard 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 6402705631815My areas for development in this activity are:00My areas for development in this activity are: My Personal Exercise Programme TASK: To plan, undertake and evaluate a six week personal exercise programme. My chosen activity is; My strengths in this activity are: TASK: To plan, undertake and evaluate a six week personal exercise programme. My chosen activity is; My strengths 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. Identify the most important component of fitness for your sport.Explain why the COF is important to be successful in your sport, providing sporting examples.Explain the relevance of the fitness test which measures the components of ponent: Cardiovascular EnduranceExplanation_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________Component: ___________________________Explanation_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________Component: ___________________________Explanation_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________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:SpecificMeasurableAgreedRealisticTime-BoundMy objectives for my ‘Personal Exercise Programme’ (in relation to my sport) are:1. ___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________2. __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________SMART TARGETSDescriptionHow my programme meets this targetSMARTPhases 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 SessionWarm 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.34359851143000169291011430002997835538480476251536706.006.515048569853.003.46262931022351459231140334center1892303637915171454.004.1854835165105.005.Maximum Heart Rate: Target Training Zone: Fill in the table to show how you are planning to progress over the 6 weeks. WeekTarget 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. WeekTarget Work Time (minutes)Target Distance (Metres)1.2.3.4.5.6. Normative Data for the 12 Minute Cooper Run:AgeExcellentAbove AverageAverageBelow AveragePoorMale15-16>2800m2500-2800m2300-2499m2200-2299m<2200mFemale15-16>2100 m2000–2100m1700-199m1600-1699m<1600mCIRCUIT RECORD SHEET WEEK 1Work 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 rate 3. 4. 5. 6. 1 min2 min3 min4 min5 minRecovery 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 MHRRecovery time (minutes): Target Time / Distance: Actual Time / Distance: CIRCUIT RECORD SHEET WEEK 2Work 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 rate 3. 4. 5. 6. 1 min2 min3 min4 min5 minRecovery Rate (bpm)Notes on performance:Session RPE:CONTINUOUS TRAINING RECORD SHEET WEEK 2 Resting Heart Rate (before warm up): bpm Notes on Performance: Maximum Heart Rate (220-age): bpmWorking Heart Rate: (immediately after): bpmTraining Zone: bpm % of MHRRecovery time (minutes): Target Time / Distance: Actual Time / Distance: CIRCUIT RECORD SHEET WEEK 3Work 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 rate 3. 4. 5. 6. 1 min2 min3 min4 min5 minRecovery Rate (bpm)Notes on performance:Session RPE:CONTINUOUS TRAINING RECORD SHEET WEEK 3 Resting Heart Rate (before warm up): bpm Notes on Performance: Maximum Heart Rate (220-age): bpmWorking Heart Rate: (immediately after): bpmTraining Zone: bpm % of MHRRecovery time (minutes): Target Time / Distance: Actual Time / Distance: CIRCUIT RECORD SHEET WEEK 4Work 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 rate 3. 4. 5. 6. 1 min2 min3 min4 min5 minRecovery Rate (bpm)Notes on performance:Session RPE:CONTINUOUS TRAINING RECORD SHEET WEEK 4 Resting Heart Rate (before warm up): bpm Notes on Performance: Maximum Heart Rate (220-age): bpmWorking Heart Rate: (immediately after): bpmTraining Zone: bpm % of MHRRecovery time (minutes): Target Time / Distance: Actual Time / Distance: CIRCUIT RECORD SHEET WEEK 5Work 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 rate 3. 4. 5. 6. 1 min2 min3 min4 min5 minRecovery Rate (bpm)Notes on performance:Session RPE:CONTINUOUS TRAINING RECORD SHEET WEEK 5 Resting Heart Rate (before warm up): bpm Notes on Performance: Maximum Heart Rate (220-age): bpmWorking Heart Rate: (immediately after): bpmTraining Zone: bpm % of MHRRecovery time (minutes): Target Time / Distance: Actual Time / Distance: CIRCUIT RECORD SHEET WEEK 6Work 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 rate 3. 4. 5. 6. 1 min2 min3 min4 min5 minRecovery Rate (bpm)Notes on performance:Session RPE:CONTINUOUS TRAINING RECORD SHEET WEEK 6 Resting Heart Rate (before warm up): bpm Notes on Performance: Maximum Heart Rate (220-age): bpmWorking Heart Rate: (immediately after): bpmTraining Zone: bpm % of MHRRecovery time (minutes): Target Time / Distance: Actual Time / Distance: Final Evaluation and Results left3176129Have 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. 00Have 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. left5868991Explain how successfully you applied the Principles of Training. 00Explain how successfully you applied the Principles of Training. In your evaluation include the following points: left264795Give a comparison of your scores for pre and post PEP fitness tests. 00Give a comparison of your scores for pre and post PEP fitness tests. -914405791835What were the strengths of your PEP?00What were the strengths of your PEP?-806452908110Are there changes to your recovery rate?00Are there changes to your recovery rate?-6775511875Are there any changes to your heart rate at rest and when exercising?00Are there any changes to your heart rate at rest and when exercising?-908385339237Explain how your PEP has improved your performance in your sport.00Explain how your PEP has improved your performance in your sport.-802002881820Were your choices of activity suitable for you to achieve your objectives?00Were your choices of activity suitable for you to achieve your objectives?-90904223Are there any changes you could make to improve your PEP, what didn’t work well? 00Are there any changes you could make to improve your PEP, what didn’t work well? ................
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