PEPPEP

Personal InformationPersonal InformationName:Name:Age:Age:Height:Height: Weight:Weight:School:School:Sports played:Sports played:Specialist subject: GCSE PESpecialist subject: GCSE PEIdentified Sports Activity:Identified Sports Activity:Level played at:Level played at:Identified Components of fitness:Identified Components of fitness:Strengths:Strengths:Weaknesses:Weaknesses:

IntroductionIntroduction

““The development of a personal The development of a personal exercise programme is central to the exercise programme is central to the development of an individuals development of an individuals knowledge and understanding knowledge and understanding relating to the relationship between relating to the relationship between exercising and training to improve exercising and training to improve performance.”performance.”

AIMAIM

The aim of this project is to develop The aim of this project is to develop an understanding of exercise, an understanding of exercise, training and health that is related to training and health that is related to a specific sport.a specific sport.

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Objectives:Objectives:Plan and research a Personal Exercise Plan and research a Personal Exercise Programme.Programme.Show a clear understanding of the Show a clear understanding of the principles of training and training principles of training and training methods.methods.Choose appropriate testing and measuring Choose appropriate testing and measuring procedures for general and specific procedures for general and specific sporting activities.sporting activities.Monitor and record the programme, Monitor and record the programme, including any improvement of including any improvement of performance.performance.

Background Information:Background Information:

Write about-Write about-

How you started in the sportHow you started in the sport

How you developed through schoolHow you developed through school

What position you play and what it What position you play and what it involvesinvolves

How long you’ve been doing it forHow long you’ve been doing it for

Any other experiences…Any other experiences…

How to plan a Personal Exercise ProgrammeHow to plan a Personal Exercise Programme::

FrequencyFrequencyHow often you trainHow often you train – Should be a minimum of 3 20 – Should be a minimum of 3 20 minute sessions per week, but this will differ minute sessions per week, but this will differ depending on the sport. depending on the sport. Aerobic training should last longerAerobic training should last longerAlso needs to be rest periods between each session to Also needs to be rest periods between each session to allow body and muscle groups to recover.allow body and muscle groups to recover.

IntensityIntensityHow hard you trainHow hard you train – Should be at an intensity that – Should be at an intensity that will improve certain aspects of fitness.will improve certain aspects of fitness.Each session you Heart Rate must be worked to Each session you Heart Rate must be worked to between 60 and 80% of your maximum heart rate, between 60 and 80% of your maximum heart rate, which is calculated as 220 – age.which is calculated as 220 – age.The intensity should increase over the 6 weeks as The intensity should increase over the 6 weeks as fitness should have improved. Use overload principle.fitness should have improved. Use overload principle.

How to plan a Personal Exercise Programme:How to plan a Personal Exercise Programme:

TimeTimeHow long you train forHow long you train for – Should be for a minimum of 20 mins. – Should be for a minimum of 20 mins.Again this should be on average for anaerobic work. Aerobic Again this should be on average for anaerobic work. Aerobic training should last for longer.training should last for longer.The time you spend exercising should increase over the period The time you spend exercising should increase over the period of 6 weeks to ensure progressionof 6 weeks to ensure progression

TypeTypeTraining to suit the activityTraining to suit the activity – Make sure the training you do is – Make sure the training you do is specific to the sport or component of fitness you wish to improve specific to the sport or component of fitness you wish to improve in, i.e. gymnastics is not going to help with football etc.in, i.e. gymnastics is not going to help with football etc.You would include some specific training (e.g. football), then You would include some specific training (e.g. football), then some general fitness training to improve components such as some general fitness training to improve components such as stamina, speed etc (e.g. work in the gym, swimming, running stamina, speed etc (e.g. work in the gym, swimming, running etc.)etc.)Some variety needed so as to prevent boredom (tedium).Some variety needed so as to prevent boredom (tedium).NB NB Relate each of these FITT principles to your own sport, give Relate each of these FITT principles to your own sport, give examplesexamples

How to plan an Individual Session:How to plan an Individual Session:

4 sections to a session:4 sections to a session:

1)1) Warm-up: What it includes and whyWarm-up: What it includes and why

2)2) Fitness: What type and whyFitness: What type and why

3)3) Skills session: Individual skills – Skills session: Individual skills – what and why, linking into Team what and why, linking into Team skills (game).skills (game).

4)4) Cool down: What it includes and Cool down: What it includes and whywhy

Suitable Training Methods:Suitable Training Methods:CONTINUOUSCONTINUOUS – Explain what it is, why you use – Explain what it is, why you use it, how you use it, what it improves etc.it, how you use it, what it improves etc.CIRCUITCIRCUIT - Explain what it is, why you use it, how - Explain what it is, why you use it, how you use it, what it improves etc.you use it, what it improves etc.Draw out a circuit that you might use for your Draw out a circuit that you might use for your sportsportMake sure stations use different muscle groups Make sure stations use different muscle groups next to one another.next to one another.INTERVALINTERVAL - Explain what it is, why you use it, - Explain what it is, why you use it, how you use it, what it improves etc. how you use it, what it improves etc.

NBNB Plus any others: i.e. fartlek, flexibility, weight Plus any others: i.e. fartlek, flexibility, weight etc.etc.

6 Week Personal Exercise Plan:6 Week Personal Exercise Plan:WEEK ONEWEEK ONE

DayDay SessionSession DetailsDetails CommentsComments

MondayMonday Football Football training 1hrtraining 1hr

5 min warm-up,5 min warm-up,

10 min continuous 10 min continuous training to improve training to improve stamina, skills session stamina, skills session on passing, 20 game, on passing, 20 game, cool downcool down

I found the session I found the session tiring and definitely tiring and definitely need to improve need to improve my stamina over my stamina over the next few weeksthe next few weeks

WednesdayWednesday Gym 1hrGym 1hr 5 min warm-up on 5 min warm-up on bike. 20 mins on bike. 20 mins on treadmill L5. weights treadmill L5. weights on upper body onlyon upper body only

Trying to improve Trying to improve stamina, so found stamina, so found it quite hard. it quite hard. Working on upper Working on upper body as need more body as need more strength in armsstrength in arms

FridayFriday Swimming 1hrSwimming 1hr