Personal Exercise Programme

GCSE PE PEP:

Personal Exercise Programme

Maryam Hassen PEP

PERSONAL PROFILE

NAME: Maryam Hassen AGE: 15 DATE OF BIRTH: 19/11/1997 SCHOOL: Stretford High School HEIGHT: 5ft 7inches WEIGHT: 59kg MEDICAL ISSUES: None SMOKER: No DRUG HISTORY: None DAILY ACTIVITY LEVEL: Moderately Active (2+ hours) DAILY DIET: Healthy, Balanced APPROX DAILY CALORIE INTAKE: 1200 kcals SPORTING SPECIALITIES: Karate, Cricket, Netball, Rounders

Maryam Hassen PEP

CURRENT GENERAL WEEKLY PHYSICAL ACTIVITY

Day

Activity

Duration (mins) Intensity/Type

Monday Core strengthening Sit ups Push ups Walk to school Gym/Fitness Suite Running (treadmill) Core strengthening Walk home

Tuesday Walk to school GCSE PE Lesson Specific sports/Activities EC Activity Cricket Walk home

Wednesday Core strengthening Sit ups Squats Push ups Walk to school Core PE lesson Specific sports/gym Walk home

Thursday Walk to school Core PE lesson Specific sports/gym Walk home Walking

Friday Core strengthening Push ups Walking to school Core Pe Lesson Walking home Swimming

Approx 10 4 6 15 30 20 10 15 15

100

45

15 15 5 5 5 15 40

15 15 40

15 20 10 10 15 40 15 80

Intensity: HIGH

Pace: FAST Intensity: MEDIUM

Pace: FAST Pace: FAST Intensity: MEDIUM

Intensity: MEDIUM

Pace: FAST Intensity: HIGH

Pace: FAST Intensity: MEDIUM

Pace: FAST Pace: FAST Intensity: MEDIUM

Pace: FAST Pace: FAST Intensity: HIGH

Pace: FAST Intensity: MEDIUM

Pace: FAST

Maryam Hassen PEP

Day

Saturday

Sunday

Activity

Duration (mins) Intensity/Type

Intensity: MEDIUM

Core strengthening

20

Intensity: HIGH

Sit ups

10

Squats

5

Crunches

5

General Sport/Activities

45

Intensity: LOW

Cricket, football, etc...

Running

10

Pace: MEDIUM

Karate practice

120

Intensity: HIGH

Walking

15

Pace: FAST

General Sport/Activities

50

Intensity: LOW

Cricket, basketball, etc...

Maryam Hassen PEP

CURRENT DAILY FOOD INTAKE

CURRENT AVERAGE DAILY CALORIE INTAKE: 1200 kcals CURRENT DAILY FOOD DIET: Healthy

EXAMPLE OF AN AVERAGE DAY BREAKFAST: Green tea Muesli LUNCH: Rye Bread x3 biscuits Water DINNER: Cheese and tomato sandwich SNACKS: Fruit: plum/orange/banana/apple Small chocolate bar/ice cream FLUIDS: Water ? approx 3-4 litres

Maryam Hassen PEP

 ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download