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 won’t have the same training as elite athletes
In the box below set out how your PEP shows the principle of specificity
Progression
The amount of training must be gradually increased, so that the body can adapt slowly.
In the box below set out how your PEP shows the principle of progression
Overload
You need to make your body work harder than it normally would, pushing your body beyond the training threshold. You can overload by increasing any of these three: 1. Frequency of training (training more often). 2. Intensity of training (lifting heavier weights). 3. Duration of Training (longer training sessions).
In the box below set out how your PEP shows the principle of overload
Reversibility
If you stop training or you are injured you will lose your level of fitness. No train no gain!
In the box below set out how your PEP combated reversibility
Moderation
You need to balance and vary your training and not over train. If your training is always the same then you will not develop further and consequently under perform.
In the box below set out how your PEP shows the principle of moderation
The FITT principle
The coach will adapt the training using FITT to determine the right level for the individual athlete.
F Frequency
I Intensity
T Time
T Type
F Frequency
How often you are going to train a week. To remain healthy you should train for twenty minutes two to three times a week. The coach should also consider the amount of rest the athlete gets.
Give examples of how you have adapted frequency in your PEP
I Intensity
How hard the training session is. As a coach you would measure the athlete’s heart rate or RPE to monitor how hard they are working. Heart rate: A percentage of an athlete’s maximum heart rate is used to measure intensity. Your maximum heart rate is calculated using the following sum
MHR = 220 – age
You can measure your heart rate in a number of different ways. The simplest is to use a heart rate monitor, this measure your heart rate electronically using a band around your chest or a clip on your ear, which transmits your heart rate to a monitor worn on your wrist. A low-tech way is to count your pulse. Your pulse can be taken in several different points on your body; the two easiest are your wrist or your neck.
Another way to measure intensity is to use RPE, Rate of Perceived Exertion. This uses the simple scale below to evaluate how hard you feel you worked
Level 1: No Exertion
Level 2: No Exertion
Level 3: I'm comfortable and could maintain this pace all day long
Level 4: I'm just above comfortable, am sweating more and can still talk easily
Level 5: I can still talk, but am slightly breathless
Level 6: I can still talk, but feel tired. It’s an effort; but can continue
Level 7: I can still talk, but I don't really want to.
Level 8: I can grunt to your questions and can only keep this pace for a short time.
Level 9: I can’t even respond to your questions and can only last a few more seconds
Level 10: Maximal effort
The intensity of the session can then be adapted.
Give examples of how you have measured and adapted the intensity of your PEP
T Time
How long each activity lasts for. The coach needs to consider factors such as aerobic sessions need to last for more than twenty minutes.
Give examples of how you have measured and adapted time in your PEP
T Type
What types of activities or exercises are used in the session? The sessions should be varied in order to relieve boredom. Endurance athletes often use cross training, cycling or swimming instead of running, to make training more fun
Give examples of how you have measured and adapted type in your PEP
Circuit Training
Detail here how you have designed your own circuit. You can use some of the following exercises or others that you know
Flexibility Power/Strength Endurance
Dorsal Raises Sit ups Step-ups
Caterpillar Press ups Squat thrusts
Straddle jumps Knee raise Shuttles
Calf raises Skipping
Tricep dips Sprint starts
Squats Ski jumps
Heart Rate
Explain here how this will improve your performance in your chosen sport
Continuous Training
In the space provided you should outline your continuous training sessions. Did you run, swim or cycle? How far did you go, what was your normal course or did you change course. How did you measure intensity?
Exercise to Music
In the space provided you should outline your 15 minute Exercise to music session that you are going to lead. This should include a warm up, main section and cool down. You should know
- Why you have put the exercises in the order you have
- How to progress the intensity during the session
- The main muscle groups being used
- Which is appropriate music to use and be able to keep to the beat and phrasing consistently
- How to work safely and with good technique
Weight / Resistance Training
In the space provided you should outline your weight training session. You should know whether you are aiming to develop your muscular strength, muscular endurance, power or all three. Be specific as to which muscle groups you are training and why.
Interval Training
In the space provided you should outline your interval training session.
Short bursts of pace, using anaerobic respiration, needed in games play, use short interval training. Prolonged moderate to hard pace, using aerobic respiration, needed in middle distance running events, uses long interval training.
Target Zone and Training Thresholds
A target zone can be set for your heart rate to reach during exercise, and this can be worked out by using the formula bellow.
Maximum Heart Rate (MHR) = 220 – age
Lower end of target zone = MHR x 60%
Tope end of target zone = MHR x 80%
In the space below work out your target zone.
220 – 16 = 204mhr
204 x 60% = 122bpm
204 x 80% = 163bpm
My target zone is:
122 - 163 b.p.m.
Use the graph below to show you personal Target Zone and Training Threshold
for aerobic (cardiovascular fitness) and anaerobic fitness.
Personal Exercise Programme Weekly Schedule and Review Sheet
Example
Weekly Evaluation: Please comment on appropriateness of targets set, HR or RPE, your progress and changes for next week
Personal Exercise Programme Weekly Schedule and Review Sheet
Week 1
Weekly Evaluation: Please comment on appropriateness of targets set, HR or RPE, your progress and changes for next week
Personal Exercise Programme Weekly Schedule and Review Sheet
Week 2
Weekly Evaluation: Please comment on appropriateness of targets set, HR or RPE, your progress and changes for next week
Personal Exercise Programme Weekly Schedule and Review Sheet
Week 3
Weekly Evaluation: Please comment on appropriateness of targets set, HR or RPE, your progress and changes for next week
Personal Exercise Programme Weekly Schedule and Review Sheet
Week 4
Weekly Evaluation: Please comment on appropriateness of targets set, HR or RPE, your progress and changes for next week
Personal Exercise Programme Weekly Schedule and Review Sheet
Week 5
Weekly Evaluation: Please comment on appropriateness of targets set, HR or RPE, your progress and changes for next week
Personal Exercise Programme Weekly Schedule and Review Sheet
Week 6
Weekly Evaluation: Please comment on appropriateness of targets set, HR or RPE, your progress and changes for next week
Final Evaluation of your PEP
In this section you should outline how your PEP has improved your performance in your chosen sport. You should include any evidence of improvements such as the scores in any re-taken fitness test or any improved performances in competitions or matches.
Use the following questions to help you:
Which training sessions were most beneficial to you? Why?
Which training sessions would you improve? How? Why?
Are there any other methods of training you could use to improve the areas of fitness you have chosen?
What principles did you use? Why?
Have you achieved you aim? Explain.
What does your pulse rate indicate? How did it change throughout the PEP? Why?
Why is the target zone important? Did you work within in it?
Did you prepare properly for each training session? Warm up – did you do one? Was it beneficial? Why?
Did you recover from each training session properly? Cool down – did you do one? Was it beneficial? Why?
You can use different graphs, e.g. a bar graph, to show the changes that have occurred during and as a result of your PEP.
Final PEP Evaluation
Final Assessment Record
Record your assessments here
The two areas I am offering are
Activity 1 Exercise to Music Grade 6
Activity 2 Circuit Training Grade 6
My Final Overall Fitness Grade is
This Programme is my own work and was completed as documented
Signed
Pupil ___________________ Teacher_______________
A Specialist Sports College
Cliff Park High School