GCSE PE Personal Exercise Program (PEP)

Transcription

1 GCSE PE Personal Exercise Program (PEP) Name: Chosen Activity: 1 st Method of Training: - Circuit Training 2 nd Method of Training: - Continuous Training

2 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

3 Fitness Testing Pre PEP Results Score + Rating Post PEP Cooper Run F I T N E S S T E S T 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

4 Personal Exercise Plan GCSE Physical Education TASK: To plan, undertake and evaluate a six week personal exercise programme. My chosen activity is; My strengths in this game are: The areas of personal fitness that I want to improve are:

5 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) 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)

6 Warm up Main Activity Cool Down Phases of a Training Session 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.

7 Warm up Main Activity Cool Down Phases of a Training Session 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.

8 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 Specificity Description of the principle How will this be applied to your PEP Progressive Overload Reversibility Rest and recovery Individual needs

9 The F.I.T.T Principle You must also explain the FITT principle and how it will affect your training. Frequency Explanation of the Principle How will you apply it to your training program Intensity Include target heart rate zone Time Type

10 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. Step Ups Bicep Curls Sit Ups Skipping Squats Leg Raises Twisted Sit Ups Press Ups Shuttle Sprints Triceps Dips 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 Step Ups 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 Bicep Curls Sit Ups Skipping Leg Raises Triceps Dips Shuttle Sprints Press Ups Twisted Sit Ups Squats

11 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

12 CIRCUIT RECORD SHEET Week 1 Circuit 1 Circuit 2 Station / Base Target Completed Target 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:

13 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:

14 CIRCUIT RECORD SHEET Week 2 Circuit 1 Circuit 2 Station / Base Target Completed Target 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:

15 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:

16 CIRCUIT RECORD SHEET Week 3 Circuit 1 Circuit 2 Station / Base Target Completed Target 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:

17 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:

18 CIRCUIT RECORD SHEET Week 4 Circuit 1 Circuit 2 Station / Base Target Completed Target 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:

19 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:

20 CIRCUIT RECORD SHEET Week 5 Circuit 1 Circuit 2 Station / Base Target Completed Target 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:

21 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:

22 CIRCUIT RECORD SHEET Week 6 Circuit 1 Circuit 2 Station / Base Target Completed Target 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:

23 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:

24 In your evaluation include the following points: Final Evaluation and Results 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.

25 Final Evaluation and Results continued

26 Final Evaluation and Results continued