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.