PERSONAL EXERCISE PLAN

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Presentation transcript:

PERSONAL EXERCISE PLAN

WHY? DIFFERENCE BETWEEN A GRADE EXAMINER WILL PERSONALLY CHECK MUST BE WELL PRESENTED

You should plan, perform, monitor and evaluate your own exercise / training programme in order to demonstrate and apply knowledge and understanding of the basic fitness training principles. You should carry out a number of fitness test before and after your programme to determine your level of fitness and any improvements. PLAN

All candidates will perform: 􀂃 Cooper test - (aerobic test) 􀂃 25 metre test - (speed test) 􀂃 Sit up test - (strength and endurance test) 􀂃 Chins test - (strength and endurance test) 􀂃 Sit and reach test (flexibility test) 􀂃 5 metre shuttle test (speed and agility test) 􀂃 Bouncing tennis ball test (co-ordination test) PLAN

In carrying out this programme you should consider the following 􀂃 Testing of prior fitness 􀂃 Awareness of safety aspects 􀂃 Understanding of the type of exercises/training being carried out and for what purpose 􀂃 Health - related components of fitness 􀂃 Warm Up 􀂃 Aerobic conditioning 􀂃 Anaerobic conditioning 􀂃S.P.O.R.T 􀂃 Intensity/training zones 􀂃 Heart rate 􀂃 Warm down 􀂃 Recovery rate PLAN

PLANNING YOUR PEP NAME: AGE: AIM OF PROGRAMME: Current ability / fitness PLAN

INJURIES AND HEALTH PROBLEMS: MUSCLE WEAKNESS FAMILY HISTORY PLAN

ACTIVITIES USED TO IMPPROVE FITNESS: INTERVAL FARTLEK WEIGHTS CIRCUITS CONTINUOUS ALTITUDE SAQ PLAN

PRINCIPLES OF TRAINING USED IN PROGRAMME: PLAN

MONITORING OF YOUR PEP RECORD DATES & TIMES REVIEW DEVLOPMENTS & IMPROVEMENTS ASSESS IMPROVEMENTS PLAN

TABLE WITH SCORES PLAN Standing Board Jump (cm) Sit Ups in 30 Sec NAME : __________________ FORM: ___________ TEST SEPTEMBER SCORES JANUARY SCORES MAY SCORES Targets Standing Board Jump (cm) Sit Ups in 30 Sec 10 x 5m Sprint (sec) Flexibility Score (cm) Progressive Shuttle Run (level)

BRIEF NOTES AFTER EACH SESSION PLAN WHAT WENT WELL WHAT COULD BE FURTHER IMPROVED ARE YOU BEING CHALLENGED?

EVALUATION BRIEF NOTES AFTER EACH SESSION RECORDING RECOVERY EVALUATE BRIEF NOTES AFTER EACH SESSION RECORDING RECOVERY SUMMARY OF RESULTS AND CONCLUSION: EVALUATION OR PEP: REFERENCE TO PRE - TEST SCORES AND POST - TEST SCORES APPROPRIATENESS OF PROGRAMME USE OF PRINCIPLES OF TRAINING MANAGEABILITY OF PERFORMANCE COMMENTS ON ENJOYMENT AND MOTIVATION TO COMPLETE COURSE WWWEBI