Example: I am going to test my Cardiovascular Endurance and. Speed at the start
of my programme. At the end of the six weeks, I will then retest, to measure any ...
LORD GREY GCSE PHYSICAL EDUCATION
MY PERSONAL EXERCISE PLAN
Name:________________________ ATHLETICS GCSE PEP May 2006
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Contents Page
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Task 1 – Aims of Your PEP HELP sheet Choose the 2 MAIN fitness components for your sport. (For Athletics, these should one Health-Related Component and one Skill-Related Component) Clearly state what your personal aims are for your training programme.
Example: I am going to improve my Cardiovascular Endurance and Speed (for a running event) over my six week training programme. I will use a variety of different training methods for training.
Clearly state how you will measure your improvement?
Example: I am going to test my Cardiovascular Endurance and Speed at the start of my programme. At the end of the six weeks, I will then retest, to measure any improvements.
How will you ensure that your training aims are met?
Example: I am going to train 3 times a week over a period of 6 weeks, with the objective of improving the two chosen components of fitness to improve performance and technique.
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Aims of My Personal Exercise Programme Fitness Component 1: Definition
Link to sport
Fitness Component 2: Definition
Link to sport
Clearly state what your personal aims are for your training programme.
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Clearly state how you will measure your improvement?
Clearly state how you are going to measure intensity.
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Task 2 - The Link Between Fitness and Training For Your Sport HELP sheet For your 2 chosen fitness components, you need to choose the most appropriate training method. EXAMPLE Fitness Component
Training Method
CV Endurance
Continuous Training & Interval Training - Exercise to Music - Cardiovascular training in the gym - Pre-season training for your sport - Circuit training Resistance training – weight training Exercise to music Circuit training
Muscular Endurance
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The Link Between Fitness and Training For My Sport Fitness Component
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Training Method
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Task 3 – My Fitness Test Results HELP sheet You will need to carry out a test for each of your chosen fitness components and record your results. Don’t forget that you will also have to record your test results at the end of your 6 week training programme. The table below gives one example for the main components. You may need find out other tests and complete the table.
Test & Related Component Multi Stage Fitness Test (CV Endurance) Vertical Jump Test (Power)
Hand Grip Dynamometer Abdominal Curl Test Standing Broad Jump (Strength)
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Description
Expected Performance
A maximal test in which a performer can identify how much oxygen is being used for respiration in every breath.
Girls=L10+ Boys=L12+
This test is designed to measure the force generated by the muscles in your legs by jumping to a certain height and then to immediately repeat the action, getting the same height or higher. Strength can be measured in 3 different ways: Static (Hand Grip Dynamometer), Dynamic (Ab Curl Test) and Explosive (Standing Broad Jump)
Girls=2.5m+ Boys=3.0m+
Girls=25kg+ Boys=45kg+
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My Fitness Test Results Fitness Component
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Test Name
Preprogramme
Postprogramme
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Task 4 – The Principles of Training HELP sheet You will need to define each of the principles of fitness and give relevant examples from your PEP, showing that you have followed these principles.
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The Principles of Fitness Definition
Link to your PEP
F
I
T
T
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Task 5 – The Principles of Training HELP sheet You will need to define each of the principles of training and give relevant examples from your PEP, showing that you have followed these principles.
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The Principles of Training Definition
Link to your PEP
S
P
O
R
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Task 6 - Six Week Personal Exercise Plan (Overview) You must have 3 training sessions a week for 6 weeks in your training programme. These must be the same as the training methods that you identified in Task 3. You must have a minimum of 2 different types of training. You must also include a general weekly evaluation. Include the A3 planning sheet here in this section of the PEP.
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Evaluation of 6 Week Personal Exercise Programme (PEP) 1. Identify the important skills/techniques that are required in the event you or your training partner performed in. _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ 2. Analyse and identify in detail the strengths of you or your training partner. _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ 3. Analyse and identify in detail the weaknesses of you or your training partner. _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ GCSE PEP May 2006
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_______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ 4. Identify the main training principles and methods you/training partner used to improve performance and technique and explain why or how they were successful in completing the aims of your Personal Exercise Plan. _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ 5. Identify some of the factors which affected performance for you/training partner in both positive and negative ways. _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ 6. Assess how much progress has been made. If not, explain why and show why reversibility has taken place. _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ GCSE PEP May 2006
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_______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ 7. Outline the results of the six-week training programme and record your/your training partner’s views. If you are self-analysing, please discuss this with your PE teacher first. _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ 8. Please write down any other comments or views that you would like to explain. You could include how you enjoyed training for your event and highlight any positive and negative aspects of the training programme. _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _______________________________________________________ _____________________________________________________
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Top Tips To Extend Your Work 1. Annotate information on your sport – highlighting relevant points that link to your Personal Exercise plan & sport 2. Analysis of data – graphs and tables 3. Pre test and post test data write up 4. Warm up – example/reasons for – detailed 5. Effects of training on systems: i. Circulatory ii. Respiratory iii. Muscular iv. Skeletal v. Psychological vi. Sociological
NB: You can use this format if you wish. It will not make any difference to your grade if you do! Make sure that you delete any irrelevant information. E.g. the footer, netball comments any tips and advice given (like this) GCSE PEP May 2006
