PEP Personal Information Name Age Height Weight School

PEP

Personal Information Name: Age: Height: Weight: School: Sports played: Specialist subject: GCSE PE Identified Sports Activity: Level played at: Identified Components of fitness: Strengths: Weaknesses:

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

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

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

Background Information: Write about. How you started in the sport How you developed through school What position you play and what it involves How long you’ve been doing it for Any other experiences…

How to plan a Personal Exercise Programme: Frequency How often you train – Should be a minimum of 3 20 minute sessions per week, but this will differ depending on the sport. Aerobic training should last longer Also needs to be rest periods between each session to allow body and muscle groups to recover. Intensity How hard you train – Should be at an intensity that will improve certain aspects of fitness. Each session you Heart Rate must be worked to between 60 and 80% of your maximum heart rate, which is calculated as 220 – age. The intensity should increase over the 6 weeks as fitness should have improved. Use overload principle.

How to plan a Personal Exercise Programme: Time How long you train for – Should be for a minimum of 20 mins. Again this should be on average for anaerobic work. Aerobic training should last for longer. The time you spend exercising should increase over the period of 6 weeks to ensure progression Type Training to suit the activity – Make sure the training you do is specific to the sport or component of fitness you wish to improve in, i. e. gymnastics is not going to help with football etc. You would include some specific training (e. g. football), then some general fitness training to improve components such as stamina, speed etc (e. g. work in the gym, swimming, running etc. ) Some variety needed so as to prevent boredom (tedium). NB Relate each of these FITT principles to your own sport, give examples

How to plan an Individual Session: 4 sections to a session: 1) Warm-up: What it includes and why 2) Fitness: What type and why 3) Skills session: Individual skills – what and why, linking into Team skills (game). 4) Cool down: What it includes and why

Suitable Training Methods: CONTINUOUS – Explain what it is, why you use it, how you use it, what it improves etc. CIRCUIT - Explain what it is, why you use it, how you use it, what it improves etc. Draw out a circuit that you might use for your sport Make sure stations use different muscle groups next to one another. INTERVAL - Explain what it is, why you use it, how you use it, what it improves etc. NB Plus any others: i. e. fartlek, flexibility, weight etc.

6 Week Personal Exercise Plan: WEEK ONE Day Session Details Comments Monday Football training 1 hr 5 min warm-up, 10 min continuous training to improve stamina, skills session on passing, 20 game, cool down I found the session tiring and definitely need to improve my stamina over the next few weeks Wednesday Gym 1 hr 5 min warm-up on bike. 20 mins on treadmill L 5. weights on upper body only Trying to improve stamina, so found it quite hard. Working on upper body as need more strength in arms Friday Swimming 1 hr