Name: _________________

GCSE P.E.
Personal
Exercise
Programme
(P.E.P. 2013-14)
1
Your Personal Exercise Programme
Before we start exercising or trying to improve our level of fitness we must make sure that we
have assessed our level of fitness to start. If you have not exercised for a while, or suffer from an
illness, you must seek medical advice before you start on a fitness/training programme. A Par!
"uestionnaire is a good way of assessing suitability for an exercise programme.
#. $hy must you complete a Par! before you start training/exercising%
&o help you plan your exercise programme you will have to consider your own I
n complete the table below.
Name
Gender
Age
Weight (kg)
Height (cm)
Activities Currentl
!ndertaken
"re#uenc o$
exercise%training
&escri'e our
current level o$
$itness
2
PA( ) (Personal Activit (eadiness )uestionnaire)
*e$ore ou take +art in an Exercise Programme ou should have a look at the $ollo,ing #uestions-
I$ ou ans,er es to some o$ these #uestions then ou should seek medical advice $rom a doctor
'e$ore a'out ,hat +hsical activit ou can do-
#. 'ave you or a member of your close family had any medical conditions e.g. a
heart condition or respiratory condition%
(. )o you experience chest pains%
*. )o you have any ongoing in+uries%
,. )o you have or have you had high or low blood pressure%
-. )o you have increased or high cholesterol%
.. 'ave you recently had surgery, for example in the last #( months%
/. )o you have diabetes%
0. )o you smoke%
1. )o you have asthma%
#2. 'ave you a cold or flu or a virus in the last , weeks%
##. Is there any other reason why you should not do physical activity%
#(. )o you have difficulty with regular exercise%
#*. )o you have a muscle or +oint disorder%
I$ ou have an medical conditions to consider then ou should make a $e, notes 'elo, a'out
,hat ada+tations ou are going to make to our Personal Exercise Programme-
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Goal or .arget /etting
3
In order to be successful in any exercise/training program, you must be motivated to
achieve your set targets. 4y reasons for attempting this Personal &raining Programme
are5
Brief examples 6you 7
#. &o improve my general health and fitness. &o develop my cardiovascular fitness.
(. &o improve my enter relevant components of fitness and the related sport and
activity
I know that the best way to stay motivated in my 8Personal &raining Programme9 is to set
targets that are5 6:4A;& <oal :etting Principle=
/
0
A
(
.
0 /0A(. targets $or m 1Personal Exercise Programme2 are3

4
5
6
4
Com+onents o$ /kill%Health (elated "itness
Improvements can only be made by putting their bodies under a certain amount of
stress to improve performance.
<ive a brief description of each of the >omponents of ?itness in the table below.
"itness Com+onent &escri+tion
Health (elated Exercise-
Cardio78ascular
Endurance
0uscular Endurance
0uscular /trength
"lexi'ilit
*od Com+osition
/kill (elated "itness
/+eed
Po,er
Agilit
*alance
Co7ordination
(eaction .ime
5
&he * components of fitness that are most important to my sport/activity and why I am
including them are5
Com+onent 43 0uscular Endurance
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Com+onent 53 0uscular strength
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Com+onent 63 Cardiovascular "itness
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"itness .esting
$hen looking to improve your level of sports fitness it is important to5
4- Bse proven $itness tests to indicate your fitness level.
5- >ompare the results to the demands of your sport.
6- )evelop a training programme that strengthens your weaknesses while maintaining strengths.
It is also important to perform the same tests at regular times and use the results as feedback to finetune your training. Co
matter what your sport, or sporting level, fitness tests should be a ma+or part of your fitness programmeD
"itness Com+onent "itness .est Wh .est Chosen9
*e$ore
(esult
A$ter (esult
7
"itness testing results-
TEST Elite Excellent Good Average Poor Very
Poor
My Score
Pre PEP
My Score
Post PEP
Sit and
reach
>+27 17-27 6-16 0-5 -8 -1 -19 -9
Sergeant
Jump
>70 69-54 53-44 43-30 29-11 <11
Press up >61 60-54 45-54 35-44 20-34 <20
Hand Grip >66 66-56 55-51 50-45 44-39 <39
uler !rop <7.5cm 7.5-15.9 15.9-20.4 20.4-28 >28
Standing
Stor"
>60 60-51 50-41 40-30 30-15 <15
#$ min
cooper run
>3001
m
2700-
3000m
2500-
2699m
2300-
2499
2300-
2000m
<2000m
%leep test
&Male'
12.8+ 12.7 11.2 8.9 7.1 6.6
%leep test
&(emale'
11+ 10.9 9.1 6.7 5.1 4.7
8
Exercise /election
:electing the correct exercises for each component is important. If you know what you want 6targets= and know how to get it 6exercises in training
programme=, then improve will be made. It is therefore important to select training exercises that relate well to your activity and the components of fitness
you aim to improve.
Com+onent o$
"itness
Possi'le Exercises Exercise /election /election :usti$ication
4uscular @ndurance
4uscular :trength
>ardiovascular
?itness
9
Circuit .raining /tations
.A/;3 )esign your own circuit to address the components you have chosen to improve.
10
Station 2
Station 8
Station 1
Station 3
Station 4
Station 5
Station
Station !
/tation Exercise (&escri+tion) Ex+lanation o$ Exercise Choice
#
(
*
,
-
.
/
0
11
Princi+les o$ .raining
All training programmes aim to improve performance. A well designed training program should be based on < training principles.
Princi+le o$
.raining
&escri+tion Ho, 0 Programme 0eets .his Princi+le
/+eci$icit
Progressive
=verload
(est and
(ecover
(eversi'ilit
12
Individual
Needs and
Difference
Adaptation
.he "-I-.-.- Princi+le o$ .raining
&he ?.I.&.&. principle should be applied to all training programmes. $rite in below what each letter stands for and explain what it
means.
" >>>>>>>>>>>-- Ho, >>>>>>>>>>>>-- ou train
I >>>>>>>>>>>-- Ho, >>>>>>>>>>>>-- ou train
. >>>>>>>>>>>-- Ho, >>>>>>>>>>>>-- ou train
. >>>>>>>>>>>-- What >>>>>>>>>>>>-- o$ training
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In the table below, describe how your Personal &raining Programme meets the ?.I.&.&. Principle of &raining
"-I-.-.- Princi+le &escri+tion
?re"uency
Intensity
&ime
&ype
14
.raining /essions
Before taking part in any physical exercise everyone should AAAAAAAAAAAAAAAAAAAAAAA. By
increasing the AAAAAAAAAAAAAAAAAA of the body and increasing blood flow to the
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the muscles not only increases the range of AAAAAAAAAAAAAA, it also means the athlete is
less likely to get a muscle AAAAAAAAAAAAAAAAA. As well as the body being physically
prepared, a good warmup also helps the mind to become more AAAAAAAAAAAAAAAA.
Warm7!+s
$arming up is very important. After increasing the blood flow to the muscles you must stretch the
muscles.
$rite a description of the stretches that you use. Eou can draw the stretches you performed. &ry to include )ynamic
stretches in your warmups. Came the muscle 6muscle group= that you are stretching
4-
:teady pulse raiser 6+og= for (*
minutes.
'amstring, gastrocnemius,
"uadriceps, deltoid, tricep, latissimus
dorsi muscles stretch

)ynamic warm up 7 F shuttle sprints.
5-
:teady pulse raiser 6+og= for (*
minutes.
'amstring, gastrocnemius,
"uadriceps, deltoid, tricep, latissimus
dorsi muscles stretch

)ynamic warm up 7 F shuttle
sprints.
6-
:teady pulse raiser 6+og= for (*
minutes.
'amstring, gastrocnemius,
"uadriceps, deltoid, tricep, latissimus
dorsi muscles stretch

)ynamic warm up 7 F shuttle sprints.
<-
:teady pulse raiser 6+og= for (*
minutes.
'amstring, gastrocnemius,
"uadriceps, deltoid, tricep, latissimus
dorsi muscles stretch

)ynamic warm up 7 F shuttle sprints.
?-
:teady pulse raiser 6+og= for (*
minutes.
'amstring, gastrocnemius,
"uadriceps, deltoid, tricep, latissimus
dorsi muscles stretch

)ynamic warm up 7 F shuttle
sprints.
@-
:teady pulse raiser 6+og= for (*
minutes.
'amstring, gastrocnemius,
"uadriceps, deltoid, tricep, latissimus
dorsi muscles stretch

)ynamic warm up 7 F shuttle sprints.
15
16
.raining /essions 7 Cool &o,n
&he cool down is +ust as important as the warmup when it comes to designing a safe and effective
exercise programme. It helps the body to recover after vigorous exercise.
:tart with a few minutes of gentle exercise such as light cycling or +ogging. &his will help the
blood to keep circulating around the body. &his allows oxygen to reach the exercised
muscles and lactic acid to clear away from them.
?inish with some stretching. &his helps to loosen the exercised muscles and prevent
stiffness and soreness.
Wh do ,e have to cool do,n a$ter a training session9
Hel+ re+a the oxgen de't <et rid of unused energy
Prevent blood pooling &o build muscle
&o increase lung capacity .o sto+ sti$$ness next da
Hel+ remove lactic acid Hel+ return 'od sstems to normal
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/ession Evaluation
@valuating what has been completed
is essential for progression and
improvement. After each session write
a short entry about what you have +ust
completed. Eou may comment of
session positives and/or negatives,
areas for improvement or your own
personal feelings about the session.
:ession #
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:ession (
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:ession *
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4
:low +og 6(* minutes=
'amstring, gastrocnemius,
"uadriceps, deltoid, tricep,
latissimus dorsi muscles stretch

?inish with a second :low +og 6(*
minutes=
5
:low +og 6(* minutes=
'amstring, gastrocnemius,
"uadriceps, deltoid, tricep,
latissimus dorsi muscles stretch

?inish with a second :low +og 6(*
minutes=
6
:low +og 6(* minutes=
'amstring, gastrocnemius,
"uadriceps, deltoid, tricep,
latissimus dorsi muscles stretch

?inish with a second :low +og 6(*
minutes=
<
:low +og 6(* minutes=
'amstring, gastrocnemius,
"uadriceps, deltoid, tricep,
latissimus dorsi muscles stretch

?inish with a second :low +og 6(*
minutes=
?
:low +og 6(* minutes=
'amstring, gastrocnemius,
"uadriceps, deltoid, tricep,
latissimus dorsi muscles stretch

?inish with a second :low +og 6(*
minutes=
@
:low +og 6(* minutes=
'amstring, gastrocnemius,
"uadriceps, deltoid, tricep,
latissimus dorsi muscles stretch

?inish with a second :low +og 6(*
minutes=
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:ession ,
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:ession -
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:ession .
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Working Heart (ate
&o make sure your training is effective and produces a training and fitness response, you must train within the correct heart rate
training Gone. .202H of maximum heart rate 6maximum heart rate ((2age= , calculate your heart rate training Gone 6beats per
minute=. 4y heart rate training Gone AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA6heart rate taken by a . second count x #2=
(esting Heart
(ate
4
st
Working Heart
(ate
5
nd
Working Heart
(ate
6
rd
Working Heart
(ate
(ecover Heart
(ate
/ession 4
/ession 5
/ession 6
/ession <
/ession ?
/ession @
Analyse how your heart rate responded to the P@P, make reference your heart rate and its relationship with intensity, progressive
overload and fitness adaptation.
'eart ;ate Analysis.
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I have plotted my week # and week . heart rates to show how my heart rate has changed over the . week training programme.
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Resting HR Working HR - 1 Working HR - 2 Working HR - 3 Recovery HR
(3mins
PEP Evaluation
After researching, writing up, and finally undertaking your Personal &raining Program, it is now
important to evaluate as many aspects of it as possible. &his will further your learning and highlight
areas of strength, weakness, as well as things that worked and didn9t work. Answer the following
"uestions as honestly as possible.
Were ou ha++ and%or sur+rised ,ith our +re and +ost $itness test results9 I$ so
ex+lain ,h9
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Given another chance to do this againA ,ould ou select the exact same $itness tests $or
our s+ort9 Ex+lain ,h or ,h not9
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&o ou think that our evaluation o$ the most im+ortant 1com+onents o$ $itness2 $or our
s+ort ,as correct9 Ex+lain-
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Considering the design o$ our circuitA ,hat things do ou think ,ere good and ,hat
things ,ould ou change next time9
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&o ou think that our use o$ the 1+rinci+les o$ training2 hel+ed our training
+rogramme9 Ex+lain ,h or ,h not-
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Evaluation
&id ou attain the targets that ou set $or oursel$ at the 'eginning o$ the 1Personal Exercise
Programme9 Identi$ the reasons ,h ou did or did not-
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Bist ? things that ou think could have 'een im+roved in our 1Personal .raining
Program2 and 'rie$l ex+lain3
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Bist ? things that ou think ,orked ,ell in our 1Personal Exercise Program2 and 'rie$l
ex+lain ,h3
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