PERSONAL EXERCISE
PLAN
WHY?
• DIFFERENCE BETWEEN A GRADE
• EXAMINER WILL PERSONALLY CHECK
• MUST BE WELL PRESENTED
• You should plan, perform, monitor and
evaluate your own exercise / training
programme in order to demonstrate and
apply knowledge and understanding of the
basic fitness training principles.
• You should carry out a number of fitness
test before and after your programme to
determine your level of fitness and any
improvements.
PLAN
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All candidates will perform:
􀂃 Cooper test - (aerobic test)
􀂃 25 metre test - (speed test)
􀂃 Sit up test - (strength and endurance test)
􀂃 Chins test - (strength and endurance test)
􀂃 Sit and reach test (flexibility test)
􀂃 5 metre shuttle test (speed and agility test)
􀂃 Bouncing tennis ball test (co-ordination
test)
PLAN
In carrying out this programme you
should consider the following
􀂃 Testing of prior fitness
􀂃 Awareness of safety
aspects
􀂃 Understanding of the
type of
exercises/training being
carried out and for
what purpose
• 􀂃 Health - related
components of fitness
• 􀂃 Warm Up
• 􀂃 Aerobic conditioning
• 􀂃 Anaerobic
conditioning
• 􀂃S.P.O.R.T
• 􀂃 Intensity/training
zones
• 􀂃 Heart rate
• 􀂃 Warm down
• 􀂃 Recovery rate
PLAN
PLANNING YOUR PEP
• NAME:
• AGE:
• AIM OF PROGRAMME:
• Current ability / fitness
PLAN
• INJURIES AND HEALTH PROBLEMS:
• MUSCLE WEAKNESS
• FAMILY HISTORY
PLAN
ACTIVITIES USED TO IMPPROVE
FITNESS:
• INTERVAL
• CONTINUOUS
• FARTLEK
• ALTITUDE
• WEIGHTS
• CIRCUITS
• SAQ
PLAN
PRINCIPLES OF TRAINING USED
IN PROGRAMME:
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S
P
O
R
T
PLAN
MONITORING OF YOUR PEP
• RECORD DATES & TIMES
• REVIEW DEVLOPMENTS &
IMPROVEMENTS
• ASSESS IMPROVEMENTS
PLAN
PLAN
TABLE WITH SCORES
NAME : __________________
TEST
FORM: ___________
SEPTEMBER
SCORES
MAY
SCORE
S
JANUARY
SCORES
Targe
t
s
Standing Board Jump
(cm)
Sit Ups in 30 Sec
10 x 5m Sprint (sec)
Flexibility Score (cm)
Progressive Shuttle Run
(level)
Target
s
BRIEF NOTES AFTER EACH
SESSION
PLAN
• WHAT WENT WELL
• WHAT COULD BE FURTHER
IMPROVED
• ARE YOU BEING CHALLENGED?
EVALUATION
EVALUATE
• BRIEF NOTES AFTER
EACH SESSION
• RECORDING
RECOVERY
• SUMMARY OF
RESULTS AND
CONCLUSION:
• EVALUATION OR PEP:
• REFERENCE TO PRE TEST SCORES AND
POST - TEST SCORES
• APPROPRIATENESS
OF PROGRAMME
• USE OF PRINCIPLES
OF TRAINING
• MANAGEABILITY OF
PERFORMANCE
• COMMENTS ON
ENJOYMENT AND
MOTIVATION TO
COMPLETE COURSE
• WWWEBI