AQA
GCSE PE/Games
Health-related Exercise/
Training Programme
Candidate name: Victoria Storey
Candidate no:
Centre number:
Sport/Activity: Hockey
(Games candidates must do a game activity).
Training method: Circuit Training
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Teacher: Group:
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Planning
Purpose/aim of the programme.
Personal fitness profile. Explain how fit you think you are, and if you have any injuries or health problems. Outline how much physical activity you get in a typical week. State what targets you expect to achieve by the end of the
5 sessions in terms of aspects of fitness/skills you want to improve. 5 marks
Awareness of safety aspects. Outline any potential risks with any apparatus/equipment. What factors will you need to consider when planning the order/types of exercises? Explain how and why you will prepare ...
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Planning
Purpose/aim of the programme.
Personal fitness profile. Explain how fit you think you are, and if you have any injuries or health problems. Outline how much physical activity you get in a typical week. State what targets you expect to achieve by the end of the
5 sessions in terms of aspects of fitness/skills you want to improve. 5 marks
Awareness of safety aspects. Outline any potential risks with any apparatus/equipment. What factors will you need to consider when planning the order/types of exercises? Explain how and why you will prepare your body for exercise/and help it to recover afterwards. 5 marks
Appropriateness of chosen exercises. Explain why you have chosen at least two of the exercises/ activities and how they will help you achieve your targets. 5 marks
I chose 10 exercises and a minute on each with a minute rest in between each. I chose to have ten stations because it is a round number and it is easier than having an odd number. The reason I chose to have one cardiovascular exercise and then one general muscular exercise is because I don’t want to be doing a continuous exercise two of them on ‘the trot.’ Also if I completed two together my leg muscles will become fatigued. I will need to rest them before working on another stamina exercise so I will recuperate with a small rest and an exercise.
I chose station one as my ladder drills as I am pleased with the response I got from the internet search on different drills for it. I really liked the idea of putting some of my running drills in to practise. The drills were on a sporting website under a football training programme. The drills were specifically chosen so that they will help me reach my target of increasing muscular endurance and cardiovascular endurance so that I can dodge the opposing players and get into the space to receive passes.
Station two; the reason that I chose this is because I now had to introduce a muscular exercise. For this I chose tricep-dips as I found it a different sort of exercise so I thought that it would be nice to choose something different. I also wanted to work on my arm muscles for my swimming to improve.
The next station is step-ups. The reason for this activity is because when I completed the Harvard step test I didn’t do so well so I wanted to practice on these; this is so that when I go back to this test after the completion of my fitness circuit I should be able to be better at the step test. This station is also very good for developing stamina.
My fourth station is sit-ups and I have chosen this exercise to work on my abdominal muscles. I should then be able to do these without too much of a problem. This station will hopefully improve my strength and tone my body. Sit-ups are a single joint exercise.
The next station is skipping this is a cardiovascular exercise. Here I am skipping for a minute so that I can work for longer periods of time without tiring. This particularly works on heart, lungs and the respiratory system.
My sixth station is hyperextensions these are held for a period of up to 5 seconds this is to work on my balance and my muscles. This will help me maintain my flexibility which is one of my targets I have to meet.
The seventh station in my programme is Jumps. For this I have to work on strengthening my knees as they are weak and if I don’t strengthen them I could have problems when I redo the Harvard step test and the bleep test after the completion of the circuit. I need to be careful as I land as there are no mats and they could be better than jumping on to the hard floor.
The eighth station is press-ups this is working on developing strength of the arm muscles and I need to do this to help with my swimming.
Station nine, here I have chosen to complete ski-jumps. This is to work on my cardiovascular endurance, so that I am better at the bleep test the next time I complete it.
The last station is alternate elbows to knees again this is working on my abdominal muscles, but instead of straight up and down it is twisting from side to side.
Appropriate application. Explain how your training will progress each time and how you will be
working harder. 5 marks
Performing (Teacher’s Marks)
20 marks
Monitoring
Record your results after each exercise. 2 marks
Evaluation
