St Thomas À Becket Catholic School

St Thomas à Becket Catholic School

G.C.S.E Physical Education

Personal Exercise Programme

(PEP)

Name:

Set:

Section 1

My Chosen game/activity is: ______

What aspects of health and skill related fitness requirements are needed for that position or sport?

What aspects of health and skill related fitness do you feel the need to improve?

Fitness Profile

Age: Weight (kilograms) Height (metres)
Date of Birth: Body Mass Index :
(Weight (kg) / (Height x Height) (m)
Resting Heart Rate (Beats Per Minute):
Maximum Heart Rate (Beats Per Minute):
Personal best Bleep Test score (Level awarded):
Personal best Cooper Run score (distance in metres):
Recovery Rate (Minutes to fully recover back to RHR):

Do you have any medical conditions and/or injuries?

Yes / No

Yes/No (If yes describe them briefly)

Complete the Activity Log below including all the physical activities you currently take part in during the week.

You must include the time (hours / minutes) you spend on the activity & the level of intensity (how hard you have to work).

Day / Morning / Afternoon / Evening
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Section 2

Training Methods

Method / Description / Benefits for your chosen sport / Rank order of priority for your training needs
Interval
Continuous
Fartlek
Circuit
Weight
Cross

Please indicate what methods of training you will be using

Type of Training / The reason for your choice

Which methods of training are you going to use to monitor your progress over 6 weeks and why?

Principles of Training

In order to make your training programme effective, you will need to apply the principles of training over the 6 week period as you become fitter.

S.P.O.R.R.I.

Principle of Training / Description
Specificity
Progressive Overload
Rest & Recovery
Individual Differences / Needs

Explain the components of the FITT principle and describe how they overlap with Progressive Overload.

Frequency
Intensity
Time
Type

Explain the term ‘Reversibility.’

Goal Setting is an important part of any Training Programme, briefly describe why this is so?

Goals can be split into Short & Long Term. Describe the difference between the two and for your chosen activity list the short and long term goals needed for success.

Differences:
Short Term Goals / Long Term Goals

Goals need to be SMART describe why this is important.

SMART / Description
S – specific
M – measurable
A – achievable
R – realistic
T – time-bound

Monitoring

It is important to monitor your training programme making brief notes after each session and recording your Heart Rate (HR) before, during and after exercise, along with noting changes in your recovery rate.

Why is it important to monitor HR before, during and after exercise?

Before
During
After

What does Recovery Rate mean?

What does Recovery Rate indicate?

Complete the table below in as much detail as possible. Show all your working out where appropriate.

Resting Heart Rate
Maximum Heart Rate
Aerobic Threshold
Anaerobic Threshold

What is meant by your Target Zone and how can you monitor that during the training session?

My personal training thresholds and target zones

Aerobic target zone = between 60% and 80% of MH

= ……………..bpm > ……………bpm

Anaerobic target zone = between 80% and 90% of MHR

= ……………… bpm > …………………bpm

Complete the graph below, adding the following:

· Title

· Resting Heart Rate

· Aerobic threshold

· Anaerobic threshold

· Target zone

· Recovery period

· Label both axis

Section 3

Your Training Programme

Using your previous Activity Log that you completed in Section 1, add in the activities and intensity of your new training programme. Please highlight these in RED.

Day / Morning / Afternoon / Evening
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Warm Up

Why is it essential to warm up before exercising?

What warm up activities are you going to do? (Use diagrams/pictures to support this)

Activity / Description/diagram

What exercises are you going to include in the circuit & how will they benefit your chosen activity?

Exercise / Why? / How will it improve performance?
Sit ups / To strengthen abdominals / Strong abdominals will improve my performance....
Press Ups
Static Squat
Step Ups
Shuttle Runs
Skipping
Triceps Dip
Lunges / Squats
Leg Raises
Burpees

Plan of your Circuit

Draw a plan of all the stations you will use in your circuit. You must include the start & finish along with the areas where you will record your HR during the circuit. You must also state how long you will be doing each station.

Section 4

Complete the tables after each session, describing how you felt, whether the intensity was correct & what changes you might make, if any, for the following session. You also need to keep a record of how many reps you managed to achieve on each station and use that as a target for next week.

Week 1