P.E coursework Personal exercise programme (PEP)

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P.E coursework

Personal exercise programme (PEP)


For the purposes of this investigation I will devise and accomplish a personal exercise programme over the six week period of the summer holidays. My programme is to improve my performance in my sporting life. My main sport is synchronised swimming. This takes: flexibility, cardio-vascular fitness, and muscular endurance. I have chosen to improve my abdominals endurance and the muscles in my arms: Bicep, triceps and my forearm muscles, This will make it easier to hold the positions that are required in synchronised swimming, such as the reverse vertical where the arms are required to skull to support yourself and others weight. I am also going to improve my flexibility all over my body, as holding positions is the main criteria for my sport particularly flexibility in my legs as the splits are a predominant part of the sport, in water and on land. I have chosen not to improve my cardio-vascular fitness as I believe that the other two aspects will improve my performance more noticeably.


As I have already stated, the areas of fitness applicable to synchronized swimming are flexibility, muscular endurance and cardio- vascular fitness. So now I will explain how you would test each of these aspects and what you learn from each test, also including the results that I achieved. Flexibility: The sit and reach test, The Sit and Reach Test is conducted as follows:

  • The starting position is sitting on the floor with shoes removed, feet flat against the table, and legs straight
  • Reach forward and push the fingers along the table as far as possible
  • The distance from the finger tips to the edge of the table represents the score for that person
  • As the 'sit and reach' table has an overhang of 15 cm, a person who reaches 10 cm past their toes scores 25 cm
  • It is important to have several warm-up attempts first, and to record the best score


The box is called a ‘sit and reach table’ it has markings all along it; if you reach 15 cm then you have reached your toes. Girls are expected to score higher on the box than boys are. I tested myself before I began my programme and after.

I was unable to perform this exact test but I did just test to see how far I could get in the scissor splits, I was able to sit in them for seven seconds. This is around a five second improvement over three weeks.

Muscular endurance: Sit up test.  Like the ‘bleep test’ but rather than running a 20 metre length you go from lying flat with legs bent at the knee, and the hip, then sit up to the ninety degree position with the arms crossed lightly and hands resting on the shoulders. This will work the abdominal muscles.  

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FITT and SPORT principles

Frequency- How often you work out, this increases throughout the programme

Intensity- How hard you work out, which should increase.

Type- The style of work out, this should change using the tedium principle.

Time- How long you work out, this should lengthen after consistent exercise

Specificity- If the training is specific to your sport, My programme wasn’t nearly specific enough to my chosen sport.

Progression- Making your programme harder every time so you can genuinely improve the performance.

Overload- Work at optimum ability to get the most out of your exercise programme

Reversibility-being able ...

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