GCSE PE
Personal Exercise Program
(PEP)
Name:
Chosen Activity:
1st Method of Training: - Circuit Training
2nd Method of Training: - Continuous Training
Personal Exercise Programme (PEP)
GCSE Physical Education
What is the PEP?
A PEP is a training programme that is specific to you and your sporting activity. It is prepared
using knowledge about your own needs of the sport for which you are training and a
thorough understating of the fitness principles.
How will it be marked?
You must include the following sections in your PEP
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Introduction to include strengths and weaknesses
Fitness test record sheet
Areas that you wish to improve
Your PAR Q
SPORRI principles of training
FITT principles of training
Warm up planned
Planning of session
Warm down planned
Evaluation including results
Fitness Testing
Results
Score + Rating
Pre PEP
Post PEP
Cooper Run
F
I
T
N
E
S
S
T
E
S
T
Abdominal Curl Test
Hand Grip Test
Sit and reach
Illinois Agility Test
Alternate Hand Wall
Toss
Standing Broad Jump
Ruler Drop Test
30 Metre Sprint
Standing Stork Test
Personal Exercise Plan
GCSE Physical Education
TASK: To plan, undertake and evaluate a six week personal exercise programme.
My chosen activity is;
My strengths in this game are:
The areas of personal fitness that I want to improve are:
ParQ Health Questionnaire
RD 122
Please read the questions carefully and answer each one honestly, ticking the appropriate box or adding
information if necessary. Your responses will of course be kept in the strictest confidence. This form must
be completed, returned to a Fitness Advisor and assessed prior to availing of any induction services.
Name: __________________________________________ Postcode: ____________________
Contact tel no (mobile preferred)
email
Has your doctor ever said that you have had a heart problem?
No
Yes
In the past month have you had any chest pain when…
You were doing any activity
No
Yes
You were resting
No
Yes
Are you currently taking medication for…
A heart condition
No
Yes
Any other problems
No
Yes
Do you suffer from any bone or joint problems?
No
Yes
In the past year have you had any major illness or major surgery?
No
Yes
Have you ever been diagnosed with…
Diabetes No
Yes
Asthma
Epilepsy No
Yes
Other problems No
Are you pregnant?
No
Yes
EDD
No
Yes
Yes
Have you recently had a baby?
No
Yes
How long ago?
Do you ever…
lose your balance because of dizziness or lose consciousness
No
Yes
Are you feeling unwell at present due to cold, etc
No
Yes
If you have answered YES to one or more questions we may need you to contact your doctor before starting to
exercise. If your health changes so that you may then answer YES to any of these questions, tell a member of staff as
soon as possible.
I have read, understood and completed this questionnaire.
Any questions that I had were answered to my full satisfaction.
Signature: ____________________________________
Date: _________________
Signature of Parent/Guardian (if aged 16 – 17) __________________________________
Phases of a Training Session
 Warm up
 Main Activity
 Cool Down
Warm up
We warm up for three reasons, explain them.
1.
2.
3.
What 3 things should be included in the warm up
1.
2.
3.
List the stretches that you will need to include specific to your sessions.
Phases of a Training Session
 Warm up
 Main Activity
 Cool Down
Cool Down
We cool down for three reasons, explain them.
1.
2.
3.
What 3 things should be included in the cool down
1.
2.
3.
List the stretches that you will need to include specific to your sessions.
Principles of Training
You must show understanding of the training principles. In the following table you need to
explain what each principle of training is and how it will be applied to your training
programme.
Principle of
training
Specificity
Progressive
Overload
Reversibility
Rest and
recovery
Individual
needs
Description of the principle
How will this be applied to your
PEP
The F.I.T.T Principle
You must also explain the FITT principle and how it will affect your training.
Explanation of the Principle
Frequency
Intensity
Include target
heart rate
zone
Time
Type
How will you apply it to your
training program
Circuit Training Targets
On the diagram below write the names of the stations that you will be using in your PEP in
the correct order.
Step
Step
Ups
Ups
Bicep
Curls
Sit
Ups
Squats
Squats
Twisted
Twisted
Sit Ups
Ups
Sit
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Skipping
Leg
Raises
Press
Press
Ups
Ups
Shuttle
Shuttle
Sprints
Sprints
Triceps
Triceps
Dips
Dips
You must decide the amount of time or the amount of repetitions you will complete at each station
The amount of rest time you get
Ensure that all activities relate to the components of fitness you are trying to improve
Ensure the same muscles are not used directly after one another (LTA)
How will this change for week 2?
Fill in the table to show how you are planning to progress over the 6 weeks.
Station
Step Ups
Bicep Curls
Sit Ups
Skipping
Leg Raises
Triceps’ Dips
Shuttle Sprints
Press Ups
Twisted Sit Ups
Squats
Week 1
target time
/ reps /
weight
Week 2
target time
/ reps /
weight
Week 3
target time
/ reps /
weight
Week 4
target time
/ reps /
weight
Week 5
target time
/ reps /
weight
Week 6
target time
/ reps /
weight
Continuous Training Targets
Fill in the table to show how you are planning to progress over the 6 weeks.
Cooper run test result _____________________________
Week 1 target
time / distance
Week 2 target
time / distance
Week 3 target
time / distance
Week 4 target
time / distance
Week 5 target
time / distance
Week 6 target
time / distance
CIRCUIT RECORD SHEET
Week 1
Station / Base
Step Ups
Bicep Curls
Sit Ups
Skipping
Leg Raises
Triceps’ Dips
Shuttle Sprints
Press Ups
Twisted Sit Ups
Squats
Notes on Performance:
Circuit 1
Target
Reps / Time
Completed
Reps / Time
Circuit 2
Target
Reps / Time
Completed Reps
/ Time
CONTINUOUS TRAINING RECORD SHEET
Week 1
Resting Heart Rate
(before warm up):
Maximum Heart Rate
(220-age):
Working Heart Rate
(immediately after):
% of Max Heart Rate:
Recovery time
(minutes):
Target Time / Distance:
Actual Time / Distance:
Notes on Performance:
CIRCUIT RECORD SHEET
Week 2
Station / Base
Step Ups
Bicep Curls
Sit Ups
Skipping
Leg Raises
Triceps’ Dips
Shuttle Sprints
Press Ups
Twisted Sit Ups
Squats
Notes on Performance:
Circuit 1
Target
Reps / Time
Completed
Reps / Time
Circuit 2
Target
Reps / Time
Completed Reps
/ Time
CONTINUOUS TRAINING RECORD SHEET
Week 2
Resting Heart Rate
(before warm up):
Maximum Heart Rate
(220-age):
Working Heart Rate
(immediately after):
% of Max Heart Rate:
Recovery time
(minutes):
Target Time / Distance:
Actual Time / Distance:
Notes on Performance:
CIRCUIT RECORD SHEET
Week 3
Station / Base
Step Ups
Bicep Curls
Sit Ups
Skipping
Leg Raises
Triceps’ Dips
Shuttle Sprints
Press Ups
Twisted Sit Ups
Squats
Notes on Performance:
Circuit 1
Target
Reps / Time
Completed
Reps / Time
Circuit 2
Target
Reps / Time
Completed Reps
/ Time
CONTINUOUS TRAINING RECORD SHEET
Week 3
Resting Heart Rate
(before warm up):
Maximum Heart Rate
(220-age):
Working Heart Rate
(immediately after):
% of Max Heart Rate:
Recovery time
(minutes):
Target Time / Distance:
Actual Time / Distance:
Notes on Performance:
CIRCUIT RECORD SHEET
Week 4
Station / Base
Step Ups
Bicep Curls
Sit Ups
Skipping
Leg Raises
Triceps’ Dips
Shuttle Sprints
Press Ups
Twisted Sit Ups
Squats
Notes on Performance:
Circuit 1
Target
Reps / Time
Completed
Reps / Time
Circuit 2
Target
Reps / Time
Completed Reps
/ Time
CONTINUOUS TRAINING RECORD SHEET
Week 4
Resting Heart Rate
(before warm up):
Maximum Heart Rate
(220-age):
Working Heart Rate
(immediately after):
% of Max Heart Rate:
Recovery time
(minutes):
Target Time / Distance:
Actual Time / Distance:
Notes on Performance:
CIRCUIT RECORD SHEET
Week 5
Station / Base
Step Ups
Bicep Curls
Sit Ups
Skipping
Leg Raises
Triceps’ Dips
Shuttle Sprints
Press Ups
Twisted Sit Ups
Squats
Notes on Performance:
Circuit 1
Target
Reps / Time
Completed
Reps / Time
Circuit 2
Target
Reps / Time
Completed Reps
/ Time
CONTINUOUS TRAINING RECORD SHEET
Week 5
Resting Heart Rate
(before warm up):
Maximum Heart Rate
(220-age):
Working Heart Rate
(immediately after):
% of Max Heart Rate:
Recovery time
(minutes):
Target Time / Distance:
Actual Time / Distance:
Notes on Performance:
CIRCUIT RECORD SHEET
Week 6
Station / Base
Step Ups
Bicep Curls
Sit Ups
Skipping
Leg Raises
Triceps’ Dips
Shuttle Sprints
Press Ups
Twisted Sit Ups
Squats
Notes on Performance:
Circuit 1
Target
Reps / Time
Completed
Reps / Time
Circuit 2
Target
Reps / Time
Completed Reps
/ Time
CONTINUOUS TRAINING RECORD SHEET
Week 6
Resting Heart Rate
(before warm up):
Maximum Heart Rate
(220-age):
Working Heart Rate
(immediately after):
% of Max Heart Rate:
Recovery time
(minutes):
Target Time / Distance:
Actual Time / Distance:
Notes on Performance:
Final Evaluation and Results
In your evaluation include the following points:
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Comparison of your scores for pre and post PEP fitness tests.
Improvements to your fitness level – have you been able to cope with a greater intensity? Give
examples of where you can see this.
Explain how successfully you applied the Principles of Training.
Any changes to your heart rate at rest and when exercising.
Changes to your recovery rate.
Good points about your PEP, what worked well?
Any changes you could make to improve your PEP, what didn’t work well?
Were your choices of activity suitable for your intended outcomes?
How your PEP has improved your performance in your sport.
Final Evaluation and Results continued
Final Evaluation and Results continued