GCSE Physical Education                                          Personal Exercise Programme                                                                                                                

Name:        Geraldine Scott                        Form:        NKM

Teacher: Miss Taylor

Sport:        Netball

GCSE Physical Education

Personal Exercise Programme

By the end of this Fitness module you will be able to:

  • Plan, perform and evaluate a six week personal exercise programme (PEP) improve specific components of fitness in a sport of your choice
  • Link your PEP to your analysis of performance assessment
  • Perform at least two of the following types of training; Circuit training, Resistance training, Exercise to music, Continuous training
  • Explain the safety procedures concerned with each of the types of training used
  • Refer to a variety of fitness tests for specific areas of fitness
  • Monitor and record performance in the PEP
  • Explain how physical preparation, training and specific areas of fitness can affect performance in your chosen sport

Personal Fitness Profile

Name:                Geraldine Scott

Date of Birth:        14th September 1992

Height:                5”7

Weight:                9st. 10.

Sport:                Netball

Position:                Goalkeeper

Sportography

(In this section you should detail the standard you play your main sport at; it could be for your house or school team or county/national level.  The amount of training and matches you participate in and any other sports you regularly take part in)

                

Personal Fitness Profile

When undertaking a Personal Exercise programme you must first assess the level of fitness that you already have.  This will enable you to:

  • Focus your PEP to your own individual needs
  • Set realistic targets for improvement during your PEP
  • Evaluate your PEP to see if it has had an effect on your level of performance in your chosen sport.

Fitness Tests

Rate your own level of fitness and explain your rating

(Excellent, Very Good, Good, Average, Poor and Very poor)

Components of Fitness

Every sport is different and each sport stresses different components of fitness.  Below is a list of components of fitness.

Cardiovascular Endurance                                Agility

Body composition                                        Balance        

Muscular endurance                                         Coordination                        Muscular strength                                        Power                        

Flexibility                                                Reaction time        

                                                        Speed

Analyse your chosen sport to decide what the most important elements of fitness are

From your fitness testing write a statement of what you are trying to improve in your PEP and why

Warming up and cooling down

All training sessions, and all sporting situations for that matter, must begin with a warm up and end with a cool down.  A warm up should include:

PR         Pulse Raiser

S         Stretching

M         Mental Preparation and Mobilization

A warm up includes these parts to provide

  • Something to get the heart rate moving, to increase the blood flow to the muscles and increase the temperature of the body.
  • An increase the range of movement and decrease the likelihood of injury.
  • An activity to get the mind ready to perform

A cool down should include similar elements to a warm up and helps get your body back to normal. A cool down is active rest. This means that it helps replace the oxygen debt in your muscles and removes the build up of lactic acid, which causes stiffness in your muscles. It also prevents blood pooling in your veins, pooling can cause dizziness.

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In the space below you should show how you warmed up and cooled down for your training programme

Principles of Training

There are four principles of training.

S        Specificity.

P        Progression

O        Overload

R        Reversibility

(T)        

Specificity

Each athlete needs a different training program. Within a sport different players will need different training regimes, i.e. in football a goalkeeper’s needs are different to a midfielder’s.  It is also important to train the right part of the body; sprinters don’t need to run a marathon. Lastly it must be at the right level, beginners ...

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