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Designing a PEP
Transcript of Designing a PEP
Step 5: Relax
the steps you need to take
Your Personal Exercise Programme
Step 3: Planning
Step 4 - Start training!
Now that you've completed all the planning you can start training. Remember this will be done in school in your GCSE PE lessons.
Step 2: Preparation
Remember: You are planning a PEP to improve an element of your fitness for a sport of your choice
1) Pick the sport you want to improve.
2) Think (analyse) what are the most important elements of Health Related Exercise to that sport.
3) Write a brief summary of why you've picked those elements of fitness as the most important.
Now before you start you need to do a Physical Activity Readiness Questionnaire (PARQ).
Go on the internet and find a PARQ. Once you have found a few examples pick one that you think is good and make your own based on it.
Firstly you need to tell the reader about yourself.
Information on the sport you are training for.
It doesn't matter what your sport is!
You need to pick the appropriate tests for the elements of fitness you want to improve. Draw a diagram and explain how they work.
The tests will show the level of fitness before the training program. At the end of the program you will need to redo the tests to see if you've improved.
As you are going to compare th
2 results you need to make sure that you do them exactly the same both
Principles of training
To improve your fitness you are going to have to apply principles of training. These are the rules that you need to follow to make improvements in your fitness.
The main principles you need to take into account are:
>Progressive Overload (FITT)
>Rest & Recovery
You show principles of training by showing you've:
matched the training to the sport you're doing, by thinking about the exercises you do.
made sure it gets harder gradually, no massive increases.
allowed yourself enough time to recover,over 6 weeks not 6 days.
changed how often/how hard/how long or what you are doing, not doing the same each time.
Circuit Training Program:
Wk 1 - 1 Set of 6 Stations
Wk 2 - 1 Set of 7 Stations
Wk 3 - 2 Sets of 5 Stations
Wk 4 - 2 Sets of 6 Stations
Wk 5 - 2 sets of 7 Stations
Wk 6 - 3 sets of 6 Stations
Planning the program
Types of Training
The next thing to think about is the type of training you do. Think about what you can do easily at school.
The easiest ones to pick are Continuous training to improve Cardiovascular fitness and Circuit training to improve muscular strength or muscular endurance.
If you get stuck there are some great examples of training programs on the internet. Remember use them as a guide, don't just copy and stick.
Make a table showing what you are going to do each week. It doesn't have to be too complicated but make sure it is clear. If you are doing circuit training then add diagrams to sure what your are doing at each station. You also need to produce a record sheet to show how many exercises you have done on each station each session. This will give you evidence to show you are improving.
Now you have your fitness results you need to set yourself SMART targets.
Your target needs to be specific to you and your sport.
It needs to be measurable so you can see if you have achieved it.
it needs to be aspirational but still achievable, don't aim too high.
it needs to be relevant to you but more importantly realistic.
When you plan your training programme you need to show
you are going to improve
that you have improved.
Health Related Exercise
Skill Related Fitness
Every session you complete you should be completing you record sheet to show what you've done.
If you miss a session:
Don't panic, you can catch up after school on a wednesday or lunch times when the fitness centre is open.
You'll want to complete all your sessions to show improvement. If you're seriously injured and won't be able to complete your PEP it doesn't matter you can talk about REVERSIBILITY and what you would have predicted to happen.
When you've finished:
You need to do a summary to explain what happen in your program. Ask 5-10 questions that you can write a developed answer about. You need to include things about:
Methods of Training
Principles of Training
Quantitative & Qualitative Data
Effects of training on your sport
find out whether the program actually made you fitter by seeing if you improved you test results.
If everything is in your PEP you should have a fantastic piece of work to show the examiner! If not go back and check what you've missed.