Personal Exercise Programme (PEP) · Web viewMy main reasons for attempting this Personal Exercise Programme are: To improve my performance in football in order for me to be selected

Personal Exercise Programme (PEP)

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?

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

N

o

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

Pre PEP

Date:

Post PEP

Date:

F

I

T

N

E

S

S

T

E

S

T

S

Score

Rating

Score

Rating

Resting Heart Rate

Multi-Stage Fitness Test

Illinois Agility Test

17.5 seconds

Excellent

Hand Grip Test

Sit and reach

1 minute Sit Up Test

Alternate Hand Wall

Toss Test

Standing Broad Jump

Ruler Drop Test

30 Metre Sprint

Standing Stork Test

My Personal Exercise Programme

My areas for development in this activity are:

Cardiovascular fitness – I struggle to last a whole game and find that I get out of breathe quickly.

TASK:

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

My chosen activity is; football and I currently play for Long Lane Football Club in Greenwich and the school football team. I train twice a week…. My position is…..

My strengths in this activity are:

Discuss football performance – excellent possession/passing/dribbling

Speed/agility - able to dodge opponents to get through to goal

COMPONENTS OF FITNESS

You 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:

Cardiovascular endurance is the ability of the heart and blood vessels to supply the body with oxygen and sustain exercise over long periods of time. It is important in football because I need to be able to last for up to 90 minutes in a game…..

The fitness test that measures cardiovascular endurance is the 12 minute cooper run and the multi-stage bleep test. This test is relevant to the component of fitness because….

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:

To improve my performance in football in order for me to be selected for the Long Lane 1st team. I would also like to be able to develop my fitness as I find that I get tired too quickly and I struggle to get back and defend.

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. To improve my cardiovascular fitness so that I can play for a long period of time without getting tired. I would like to improve my 12 minute cooper run score from 2150 to 2400 metres in the six week period.

2. ____________________________________________________________________

_______________________________________________________________________________________________________________________________________________________________________________________________________________

SMART TARGETS

DescriptionHow my programme meets this target

S

Specific – These are targets which are specific to the needs of the performer in order to improve areas of development.

My PEP is specific to my needs as it focuses on three components of fitness which I would like to improve. I am committed to improving my football performance and I believe developing these components of fitness will assist me with my goal.

M

A

R

T

Phases of a Training Session

· Warm up

· Main Activity

· Cool Down

Warm up

Explain the three reasons why we warm up:

1.

2.

3.

What 3 things should be included in the warm up

Pulse raiser – e.g…..

2. Dynamic stretching -

1.

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 Down

Explain 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

Every person will need a different training programme suited to them and the sport they want to do. I will have to train parts of the body that are specific to my position and at a suitable intensity.

My PEP includes a 6 week exercise programme where I will be training the health and skill related components of fitness specific to my sport.

I will be using a variety of training methods such as circuit and continuous to meet all demands of my position as a right winger. I will be adapting my programme every week to further develop my COF and keep challenging my body at different, match realistic demands.

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

This relates to how often you train or exercise. In order to get maximum gains from taking part in exercise you should exercise at least 3 times a week.

I will be completing my circuit and continuous training every week for 6 weeks. I will complete both methods of training during my PE lessons.

Intensity

(Include target heart rate zone)

Time

Type

Circuit Training TargetsTarget components of fitness: Muscular endurance and agility

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.

2. Zig Zag Cones

1. Burpees

6.

3.

4.

5.

Maximum Heart Rate: 220-15 = 205 bpm

Target Training Zone: 80% of 205 = 164 bpm

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.

15

10

2.

20

10

3.

25

15

4.

30

15

5.

35

20

6.

40

20

Continuous Training Targets

Cooper run test result (pre-PEP): 2500m

Maximum Heart Rate: 220-15 = 205 bpm

Target Training Zone: 60 – 80% of MHR = 123-164 bpm

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

Week

Target Work Time (minutes)

Target Distance (Metres)

1.

12

2400m

2.

12

2500m

3.

12

4.

12

5.

12

6.

12

Normative Data for the 12 Minute Cooper Run:

Age

Excellent

Above Average

Average

Below Average

Poor

Male

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):15 SECONDSRest time (secs): 10 SECONDS

Resting HR (bpm):58 bpm

Maximum Heart Rate (bpm):205 bpm Target Training Zone (bpm/%): 123bpm

Set 1 Reps

Set 2 Reps

Set 3 Reps

1. Burpees

6

7

7

2. Zig zag cones

8

9

8

3.

4.

5.

6.

1 min

2 min

3 min

4 min

5 min

Recovery Rate (bpm)

118 bpm

107 bpm

90 bpm

66 bpm

60 bpm

Notes on performance:

Session RPE: 14/20

I found the session hard as I am not used to having to complete three sets to a high standard. I need to improve my burpee technique as I need to be more explosive when I am pushing off the ground. …..

CONTINUOUS TRAINING RECORD SHEET WEEK 1

Resting Heart Rate (before warm up):

60 bpm

Notes on Performance:

I enjoyed the run today around Greenwich Park. The ground was hard and the weather was good which enabled me to have good grip.

The route was easy to follow and I could keep track of my distance as I passed the markers.

I struggled to hear the timings and next time I will wear my own watch to keep track of the time. This will enable me to keep track of my target distance and aim to achieve it.

My RPE was 16/20 as I found the run quite hard. I was out of breathe at the end as I worked hard, however I did not reach my target by 50m.

Maximum Heart Rate (220-age):

205 bpm

Working Heart Rate: (immediately after):

140 bpm

Training Zone:

140 bpm

68 % of MHR

Recovery time (minutes):

4 minutes

Target Time / Distance:

12 minutes/2300m

Actual Time / Distance:

12 minutes/2250m


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

Resting HR (bpm):

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

Set 1 Reps

Set 2 Reps

Set 3 Reps

1.

2.

3.

4.

5.

6.

1 min

2 min

3 min

4 min

5 min

Recovery Rate (bpm)


Session RPE:



bpm



bpm


bpm

Training Zone:

bpm

% of MHR






Resting HR (bpm):


Set 1 Reps

Set 2 Reps

Set 3 Reps

1.

2.

3.

4.

5.

6.

1 min

2 min

3 min

4 min

5 min

Recovery Rate (bpm)


Session RPE:



bpm



bpm


bpm

Training Zone:

bpm

% of MHR






Resting HR (bpm):


Set 1 Reps

Set 2 Reps

Set 3 Reps

1.

2.

3.

4.

5.

6.

1 min

2 min

3 min

4 min

5 min

Recovery Rate (bpm)


Session RPE:



bpm



bpm


bpm

Training Zone:

bpm

% of MHR






Resting HR (bpm):


Set 1 Reps

Set 2 Reps

Set 3 Reps

1.

2.

3.

4.

5.

6.

1 min

2 min

3 min

4 min

5 min

Recovery Rate (bpm)


Session RPE:



bpm



bpm


bpm

Training Zone:

bpm

% of MHR






Resting HR (bpm):


Set 1 Reps

Set 2 Reps

Set 3 Reps

1.

2.

3.

4.

5.

6.

1 min

2 min

3 min

4 min

5 min

Recovery Rate (bpm)


Session RPE:



bpm



bpm


bpm

Training Zone:

bpm

% of MHR




Final Evaluation and Results

In your evaluation include the following points:

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.

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

What were the strengths of your PEP?

Are there changes to your recovery rate?

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

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

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

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

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Personal Exercise Programme (PEP) · Web viewMy main reasons for attempting this Personal Exercise Programme are: To improve my performance in football in order for me to be selected