GCSE
PHYSICAL
EDUCATION
The Lancaster School
Personal Exercise Programme
Name
Page 1 of 21
PHYSICAL ACTIVITY READINESS QUESTIONNAIRE
Name
Age
Do you have any medical history?
Do you have any medical problems?
Do you have any respiratory problems?
Eg. Asthma
Have you had any recent medical problems?
Do you exercise frequently?
Approximately how many times each week?
Do you sleep well?
Approximately how many hours each night?
Do you smoke?
If so, approximately how many each day?
Do you drink alcohol?
If so, how often?
(daily, weekly, occasionally)
Have you ever been advised to go on a diet or do more exercise?
Do you have a specific diet to keep to?
Do you eat healthily? (see opposite page)
Do you have a balanced diet? (see opposite page)
Page 2 of 21
Diet
What are the 7 components of a healthy diet?
Component
Function
Examples
C-----------S
P-----N
F--
V------S
M------S
F----
W----
Page 3 of 21
General Fitness Profile
Week 1
Health Related
Fitness
Component
Test
CV Endurance
Multi Stage
Fitness (Bleep)
CV Endurance
12 Minute Run
(Cooper Test)
CV Endurance
Harvard Step
Muscular
Endurance
Abdominal Curl
Flexibility
Sit & Reach
Body Composition
Skinfold
Strength
Grip
Score
Week 6
Rating
Week 1
Skill Related
Fitness
Component
Test
Reaction Time
Ruler Drop
Power
Vertical
(Sergeant) Jump
Score
Standing Broad
Jump
Speed
30m Dash
Agility
Illinois Run
Balance
(Static)
Dynamic)
Co-ordination
Stork
Balance Beam
Alternate Hand
Wall Throw
Page 4 of 21
Score
Rating
Week 6
Rating
Score
Rating
DEFINITIONS
Can you complete these tables?
Health
F
The ability to meet the demands of the environment
Performance
E
A form of physical activity done primarily to improve your health
and fitness
Aerobic
Anaerobic
Heart Rate
Isometric contraction
Isotonic contraction
O
A term used to describe people who are very over fat.
Health Related Fitness Components Flexibility
Cardiovascular Fitness
/ Endurance
Muscular Endurance
Muscular S_______
The amount of force a muscle can exert against a resistance
Body Composition
Page 5 of 21
Skills Related Fitness Components Reaction Time
Power
S
The rate at which an individual can perform a movement or cover
a distance in a period of time
Agility
B
The ability to retain the centre of mass of the body above the base
of support
Co-ordination
Page 6 of 21
PLANNING
What would you like to achieve over the 6 weeks?
What fitness component will your training be focused on?
List the fitness tests you could use to measure this fitness component?
What methods of training could you use in your PEP to improve this fitness component?
Page 7 of 21
6 Week Outline Plan
Use the grid to produce an outline of what you intend to do. Not much
detail is needed at this stage.
Monday
Wk 1
Wk 2
Wk 3
Wk 4
Wk 5
Wk 6
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
PERFORMING
Every activity session should have three sections – a warm up, a main
activity and a cool down. In the table below can you explain why?
SECTION
Warm-up
Main Activity
Cool Down
BENEFIT TO PERFORMER
PERFORMING
Describe in greater detail what the session will include, e.g. distance run,
number of reps/sets, exercises performed, how long activities will
last……
ACTIVITY:
Warm-up
Main Activity
Cool Down
WEEK:
PERFORMING
Describe in greater detail what the session will include, e.g. distance run,
number of reps/sets, exercises performed, how long activities will
last……
ACTIVITY:
Warm-up
Main Activity
Cool Down
WEEK:
PERFORMING
Describe in greater detail what the session will include, e.g. distance run,
number of reps/sets, exercises performed, how long activities will
last……
ACTIVITY:
Warm-up
Main Activity
Cool Down
WEEK:
PERFORMING
Describe in greater detail what the session will include, e.g. distance run,
number of reps/sets, exercises performed, how long activities will
last……
ACTIVITY:
Warm-up
Main Activity
Cool Down
WEEK:
PERFORMING
Describe in greater detail what the session will include, e.g. distance run,
number of reps/sets, exercises performed, how long activities will
last……
ACTIVITY:
Warm-up
Main Activity
Cool Down
WEEK:
PERFORMING
Describe in greater detail what the session will include, e.g. distance run,
number of reps/sets, exercises performed, how long activities will
last……
ACTIVITY:
Warm-up
Main Activity
Cool Down
WEEK:
EVALUATION
Methods of Training
Have you used any of the following types of training? Complete the grid.
TRAINING
Circuit Training
Fartlek Training
Interval
Training
Weight Training
Aerobics
Continuous
Training
Cross Training
DEFINITION
EXAMPLE FROM MY
PROGRAMME
EVALUATION –
Principles of Training
Explain how you have applied the following:PRINCIPLE
DEFINITION
EXAMPLE FROM MY
PROGRAMME
See next page
See next page
Individual
Needs
Progressive
Overload
Specificity
Rest and
Recovery
The
FITT
Principle
Reversibility
EVALUATION – FITT Principle
Explain how you have applied the FITT principle in designing your
programme.
PRINCIPLE
Frequency
Intensity
Time
Type
DEFINITION
EXAMPLE FROM MY
PROGRAMME
EVALUATION
RECOVERY RATE
Week1
Week 6
Pulse rate / 15 seconds
Pulse rate / 15 seconds
Pre – exercise
Immediately after exercise
After 1 minute rest
After 2 minutes rest
After 3 minutes rest
After 4 minutes rest
After 5 minutes rest
Plot your before training (week 1) and after training (week 6) results
Week 1
Week 6
What is your pre-exercise
pulse rate?
How long did it take your
heart to return to its preexercise rate?
What happens to recovery
rate as cardiovascular
fitness improves?
Evaluation
Conclusion – A Personal Reflection
Examples of questions you could answer
Have you achieved your training targets?
Has your fitness improved?
What has happened to your pre-exercise pulse rate?
Do your fitness test results show an improvement in fitness level?
What aspects of your programme did you find most difficult?
Has your programme been enjoyable?
What do you need to do now to maintain or further improve your fitness?