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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
Week 3 target time / reps / weight
Week 4 target time / reps / weight
Week 5 target time / reps / weight
Week 6 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
Week 2 target time / distance
Week 3 target time / distance
Week 4 target time / distance
Week 5 target time / distance
Week 6 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):
Notes on Performance:
Maximum Heart Rate (220-age): Working Heart Rate (immediately after): % of Max Heart Rate: Recovery time (minutes): Target Time / Distance:
Actual Time / Distance:
CIRCUIT RECORD SHEET
Week 2
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 2
Resting Heart Rate (before warm up):
Notes on Performance:
Maximum Heart Rate (220-age): Working Heart Rate (immediately after): % of Max Heart Rate: Recovery time (minutes): Target Time / Distance:
Actual Time / Distance:
CIRCUIT RECORD SHEET
Week 3
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 3
Resting Heart Rate (before warm up):
Notes on Performance:
Maximum Heart Rate (220-age): Working Heart Rate (immediately after): % of Max Heart Rate: Recovery time (minutes): Target Time / Distance:
Actual Time / Distance:
CIRCUIT RECORD SHEET
Week 4
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 4
Resting Heart Rate (before warm up):
Notes on Performance:
Maximum Heart Rate (220-age): Working Heart Rate (immediately after): % of Max Heart Rate: Recovery time (minutes): Target Time / Distance:
Actual Time / Distance:
CIRCUIT RECORD SHEET
Week 5
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 5
Resting Heart Rate (before warm up):
Notes on Performance:
Maximum Heart Rate (220-age): Working Heart Rate (immediately after): % of Max Heart Rate: Recovery time (minutes): Target Time / Distance:
Actual Time / Distance:
CIRCUIT RECORD SHEET
Week 6
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 6
Resting Heart Rate (before warm up):
Notes on Performance:
Maximum Heart Rate (220-age): Working Heart Rate (immediately after): % of Max Heart Rate: Recovery time (minutes): Target Time / Distance:
Actual Time / Distance:
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