PEP
Pupil Name _________
Sport____________
Introduction
Name
Gender
Age
Weight
Height
Medical Info
Past Injuries
Frequency of training
Current level of fitness
Excellent
Good
Poor
PHYSICAL ACTIVITY READINESS QUESTIONNAIRE
(PARQ)
Before starting an exercise programme or joining a gym, you will have to complete a PARQ to check and highlight any specific
Individual Needs related to medical or health issues or requirements when planning a PEP. For example are you Asthmatic,
Obese or have any previous injuries or illnesses that may affect your health when carry out an exercise programme.
Complete the following PARQ below by answering Yes or No or write where necessary;
Questionnaire
1.
Has your doctor ever said that you have a heart condition and that you should only do physical
activity recommended by a doctor? _________
2.
Do you feel pain in your chest when you do physical activity? ________
3.
In the past month, have you had chest pain when you were not doing physical activity?
__________
4.
Do you lose your balance because of dizziness or do you ever lose consciousness? ___________
5.
Do you have a bone or joint problem that could be made worse by a change in your physical
activity? _________
6.
Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or
heart condition? __________
7.
Do you know of any other reason why you should not do physical activity?
_________ If YES explain why? __________________________________
Personal Particulars
Name:_________________________________ Age: ________________
Weight:________________________ Height: ______________________
Circle the appropriate Sporting Level for you;
Recreational Play,
Competitive Club Level or
Elite National Level
Sports you are interested in: ____________________________________
Target Setting
In order to be successful in any exercise programme, you need to be motivated to work hard to achieve your
targets. My reasons for attempting the Personal Exercise Programme are:
SETTING GOALS FOR THE PEP
It is important to SET GOALS for what you want to achieve in your Personal Exercise Programme. You will have to evaluate your
PEP and check to see if you have achieved what you have set out to do. It also helps with focus and motivation throughout the
programme.
S = SPECIFIC
M = MEASURABLE
A = ACHIEVABLE
R = REALISTIC
T = TIME-BOUND
Write your SMART TARGETS below keeping your fitness test scores in mind.
SPECIFIC
MEASURABLE
ACHIEVABLE
REALISTIC
TIME-BOUND
Worksheet 3
PLANNING THE PEP
Personal Fitness Testing
1.
What is the purpose of fitness testing before – during and after your PEP?
________________________________________________________________
________________________________________________________________
________________________________________________________________
2. List the fitness tests that you have completed for this PEP, the component of Health or Skill that it
was testing and your result for each.
Test
Component
Result before PEP
Result after PEP
Worksheet 4
PLANNING THE PEP
What Components have you chosen to work on during the 6 week period and why are they important to
your sport?
Component
Explain their importance in your sport
Select the training methods you will use to help improve your performance
APPLYING THE FITT PRINCIPLE
The FITT Principle is an important rule to apply when constructing your PEP and to the methods of training in order to improve
your performance and ensure adaptations are taking place.
F = FREQUENCY e.g How often will you train?
I = INTENSITY e.g What effort level will you need to train at? (High, Moderate or Low)
T = TIME e.g. How long will you train for? (1 hour)
T = TYPE e.g. What Method of Training will you use?
Fill in the Timetable below to show the plan for the next 6 weeks of your PEP. Don’t forget to put in your Rest Days and
Competition Days if you have any.
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Rest
Circuit
(High)
Rest
Interval
(Moderate)
Cycle
(Low)
Rest
Match
(High)
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Eg.
PLANNING THE PEP
Training Principles
It is important to apply the Training Principles when planning and monitoring your PEP to ensure you get the
best possible outcomes in achieving your targets safely and effectively.

For each Training Principle shown below, write how it can be applied to your PEP and provide some
examples to explain how it will occur in your PEP.
Individual Needs/Differences
Definition: Matching the training to the requirements of the individual.
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________
Specificity
Definition: Matching training to the requirements of an activity.
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________
Progressive Overload
Definition: To gradually increase the amount of overload so that fitness gains occur, but without potential for
injury.
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________
Rest and Recovery
Definitions: Rest = The period of time allotted to recovery. Recovery= The time required for the repair of
damage to the body caused by training or competition.
Reversibility
Definition: Any adaptation that takes place as a consequence of training will be reversed when you stop training.
_________________________________________________________________________________
WARM-UP, COOL-DOWN
Warm Up
During each of your sessions, you will be required to carry out a warm-up, before you engage in your training method.
1.
What is the purpose of a warm-up?
___________________________________________________________________________
___________________________________________________________________________
2.
There are three parts to a warm-up. What are they and what do they involve?
Part 1
_____________________________________________________________________
_____________________________________________________________________
Part 2 _____________________________________________________________________
_____________________________________________________________________
Part 3
_____________________________________________________________________
_____________________________________________________________________
Cool Down
1.
What is the purpose of a cool-down?
_____________________________________________________________________
_____________________________________________________________________
2.
What does a cool-down involve?
_____________________________________________________________________
_____________________________________________________________________
Training Method 1 ______________
This is being used to help improve my __________________________
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
How I will apply progressive overload each week for my _____________training session.
Training method 2
This is being used to help improve my _________________
How I will apply progressive overload each week for my ____________________training session.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Training method 3
This is being used to help improve my __________________
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
How I will apply progressive overload each week for my ______________ training session.
Heart Rate Evaluation
This graph shows my recovery for each circuit session after two minutes each week.
120
110
100
90
80
70
60
0
Evaluation
1
2
3
4
5
6
Training Thresholds
Heart Rate Training Zones
To calculate your maximum heart rate, use this formula 220-your age
My maximum heart rate is
60% of my MHR is
-Lower Threshold
80% of my MHR is
-Upper Threshold
Between 60-80% is my Aerobic Training Target Zone
Graph to show My Aerobic Training Target Zone
180
170
160
150
140
130
120
110
100
90
80
Warm Up
Aerobic Activity
Cool Down
Weekly Evaluations
Week 1
Week 3
Week 2
Week 4
Week 5
Week 6
PEP Evaluation
Were you happy and/or surprised with your pre and post fitness test results? If so explain why?
Given another chance to do this again would you select the same fitness tests for your sport? Explain why or
why not?
Do you think that your evaluation of the most important ‘components of fitness’ for your sport was correct?
Explain
Considering the design of your circuit, what things do you think were good and what would you change next
time?
Do you think that your use of the ‘principles of training’ helped your training programme? Explain why or why
not?
Did you attain the targets that you set for yourself at the beginning of the ‘Personal Exercise Programme’?
Identify the reasons why you did or did not.
List 3 things you could have improved in your ‘Personal Exercise Programme’ and briefly explain:
1.
2.
3.
List 3 things you think worked well in your ‘Personal Exercise Programme’ and briefly explain why:
1.
2.
3.