1. PERSONAL EXERCISE PLAN

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

3. 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

4. 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

5. 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

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

7. INJURIES AND HEALTH PROBLEMS:
MUSCLE WEAKNESS
FAMILY HISTORY
PLAN

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

9. PRINCIPLES OF TRAINING USED IN PROGRAMME:
PLAN

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

11. 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)

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

13. 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
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