Name:

Teacher:

Sport:

Personal Exercise Plan(PEP)

IntroductionWho am I:

What are my intended aims:

What am I going to do:

Physical Activity Readiness Questionnaire (PARQ)

1. Have you or a member of your close family ever had any heart problems. YES NO2. Do you have or have you had high blood pressure? YES NO3. Do you have increased or high cholesterol? YES NO4. Have you had any recent surgery within the last 12 months? YES NO5. Do you have a history of breathing problems e.g. Asthma? YES NO6. Do you smoke? YES NO7. Do you have difficulty with regular exercise? YES NO8. Do you have a muscle or joint problem? YES NO9. Do you suffer from diabetes? YES NOSMART TARGETS

SMART Target One:

Why have you chosen this as your target?:

How will it help improve your sporting performance?:

SMART Target Two:

Why have you chosen this as your target?:

How will it help improve your sporting performance?:

SMART Target Three:

Why have you chosen this as your target?:

How will it help improve your sporting performance?:

Fitness Test Results Page One

Test NameWhat is it testing?Protocol (How to do it)Score before PEPScore after PEPWhy did you choose this test?

Fitness Test Results Page Two

Test NameWhat is it testing?Protocol (How to do it)Score before PEPScore after PEPWhy did you choose this test?

Session Plan: ExemplarActivityMethod of TrainingExerciseComponent of FitnessResistance(Weight / Level on Machine)Length of Time or Sets and RepsWhich SMART Target this relates toHeart Rate Training Zone (Aerobic or Anaerobic)

1Weight trainingBicep curlsMuscular Strength14kg (80% of max)1 set of 8 repsTarget 3Anaerobic

2Weight trainingShoulder pressMuscular Strength25kg(80% of max)1 set of 8 repsTarget 3Anaerobic

3Interval trainingSprintsMuscular EnduranceSpeedPower-5 repetitions of 40 metres with 30s rest in betweenTarget 1Anaerobic

4Continuous trainingRunningCardiovascular Fitness-Run 3k at 70% of maximum effortTarget 2Aerobic

5Continuous trainingStepperCardiovascular FitnessPowerLevel 88 minutesTarget 2Aerobic

Evaluation of Session: ExemplarHow was this session Specific to your sport / SMART targets? For SMART target one Im wanting to be able to recover quicker to make more tackles in rugby so I was working on my speed / power / and muscular endurance by doing sprint repetitions For SMART target two Im wanting to be able to work for longer during a game so I looked to improve my cardiovascular fitness by running continuously for 3 kilometres, and also develop the muscular endurance in my legs so that they dont tire as quickly therefore I worked on the stepper Im working on my upper body strength for SMART target three so the bicep curls and shoulder press focussed on this.How can you make the session more specific next week? The exercises were specific to my SMART targets as it worked on the areas that would help me achieve these. To help me even more I want to do some squats to build up my leg strength do chest press to focus on strength in my upper body

How did the session show progressive overload? In week one I worked at a level that I thought would be my standard.How can you show progressive overload for next week? Increase the bicep curls by 2kg Keep the shoulder press at 25kg but do 2 sets of 12 The sprints were easy so Im going to reduce the rest period to 25secs The running was easy do I am going to run at 80% of my maximum next week The stepper was very easy so Im going to work at level 9 next week, and work for 9 minutes

How did you make sure the session was designed for your individual differences? I didnt account for my individual differences because I didnt know how much weight I could lift beforehand, or how fast I could run, or how hard I needed to work on the stepper etcWhat changes need to be made for next week to account for your individual differences? Now I know how hard the exercises were for me in week one I can increase the weight / length of time / intensity etc for next week

What rest and recovery needs to take place after this session? This session wasnt too hard so I would need long to recover. I might need to rest my shoulders as I worked at a level of 9/10 and found this hard.Why did you need that amount of rest and recovery? I dont want to injure my shoulders so I will rest these for a day after my training session

Have applied the FITT principles? Explain how you have applied them. I only did one training session, so it was in frequent. I aimed to work at around 80% intensity My session lasted around 40 minutes The type of training I did was a mixture between weight training, interval training, and continuous trainingHow can you apply the FITT principles next week? To make quicker adaptations I could complete the session more times next week Im not going to change my intensity, time, or type of training as I think this is fine

Session Plan: OneActivityMethod of TrainingExerciseComponent of FitnessResistance(Weight / Level on Machine)Length of Time or Sets and RepsWhich SMART Target this relates toHeart Rate Training Zone (Aerobic or Anaerobic)

1

2

3

4

5

Evaluation of Session: Session OneHow was this session Specific to your sport / SMART targets? How can you make the session more specific next week?

How did the session show progressive overload? How can you show progressive overload for next week?

How did you make sure the session was designed for your individual differences? What changes need to be made for next week to account for your individual differences?

What rest and recovery needs to take place after this session? Why did you need that amount of rest and recovery?

Have applied the FITT principles? Explain how you have applied them. How can you apply the FITT principles next week?

Components of FitnessWrite the definitions

Health Related ExerciseSkill Related Exercise

Cardiovascular FitnessAgility

Muscular StrengthBalance

Muscular EnduranceCoordination

FlexibilityPower

Body CompositionReaction Time

Speed

Session Plan: TwoActivityMethod of TrainingExerciseComponent of FitnessResistance(Weight / Level on Machine)Length of Time or Sets and RepsWhich SMART Target this relates toHeart Rate Training Zone (Aerobic or Anaerobic)

1

2

3

4

5

Evaluation of Session: Session TwoHow was this session Specific to your sport / SMART targets? How can you make the session more specific next week?

How did the session show progressive overload? How can you show progressive overload for next week?

How did you make sure the session was designed for your individual differences? What changes need to be made for next week to account for your individual differences?

What rest and recovery needs to take place after this session? Why did you need that amount of rest and recovery?

Have applied the FITT principles? Explain how you have applied them. How can you apply the FITT principles next week?

Effects of Exercise During Your Training Session: Cardiovascular System

Immediate Effects(What did/may have happened when you were exercising?)Long Term Effects(What changes would happen if you continued to train like this for a many months?)

Session Plan: ThreeActivityMethod of TrainingExerciseComponent of FitnessResistance(Weight / Level on Machine)Length of Time or Sets and RepsWhich SMART Target this relates toHeart Rate Training Zone (Aerobic or Anaerobic)

1

2

3

4

5

Evaluation of Session: ThreeHow was this session Specific to your sport / SMART targets? How can you make the session more specific next week?

How did the session show progressive overload? How can you show progressive overload for next week?

How did you make sure the session was designed for your individual differences? What changes need to be made for next week to account for your individual differences?

What rest and recovery needs to take place after this session? Why did you need that amount of rest and recovery?

Have applied the FITT principles? Explain how you have applied them. How can you apply the FITT principles next week?

Effects of Exercise During Your Training Session: Respiratory System

Immediate Effects(What did/may have happened when you were exercising?)Long Term Effects(What changes would happen if you continued to train like this for a many months?)

Session Plan: FourActivityMethod of TrainingExerciseComponent of FitnessResistance(Weight / Level on Machine)Length of Time or Sets and RepsWhich SMART Target this relates toHeart Rate Training Zone (Aerobic or Anaerobic)

1

2

3

4

5

Evaluation of Session: FourHow was this session Specific to your sport / SMART targets? How can you make the session more specific next week?

How did the session show progressive overload? How can you show progressive overload for next week?

How did you make sure the session was designed for your individual differences? What changes need to be made for next week to account for your individual differences?

What rest and recovery needs to take place after this session? Why did you need that amount of rest and recovery?

Have applied the FITT principles? Explain how you have applied them. How can you apply the FITT principles next week?

Effects of Exercise During Your Training Session: Skeletal System

Long Term Effects(What changes would happen if you continued to train like this for a many months?)

Session Plan: FiveActivityMethod of TrainingExerciseComponent of FitnessResistance(Weight / Level on Machine)Length of Time or Sets and RepsWhich SMART Target this relates toHeart Rate Training Zone (Aerobic or Anaerobic)

1

2

3

4

5

Evaluation of Session: FiveHow was this session Specific to your sport / SMART targets? How can you make the session more specific next week?

How did the session show progressive overload? How can you show progressive overload for next week?

How did you make sure the session was designed for your individual differences? What changes need to be made for next week to account for your individual differences?

What rest and recovery needs to take place after this session? Why did you need that amount of rest and recovery?

Have applied the FITT principles? Explain how you have applied them. How can you apply the FITT principles next week?

Effects of Exercise During Your Training Session: Muscular System

Immediate Effects(What did/may have happened when you were exercising?)Long Term Effects(What changes would happen if you continued to train like this for a many months?)

Session Plan: SixActivityMethod of TrainingExerciseComponent of FitnessResistance(Weight / Level on Machine)Length of Time or Sets and RepsWhich SMART Target this relates toHeart Rate Training Zone (Aerobic or Anaerobic)

1

2

3

4

5

Evaluation of Session: SixHow was this session Specific to your sport / SMART targets? How can you make the session more specific next week?

How did the session show progressive overload? How can you show progressive overload for next week?

How did you make sure the session was designed for your individual differences? What changes need to be made for next week to account for your individual differences?

What rest and recovery needs to take place after this session? Why did you need that amount of rest and recovery?

Have applied the FITT principles? Explain how you have applied them. How can you apply the FITT principles next week?

Diet, Health, and Wellbeing

Macro NutrientsHow can it help you?Food sources

Other Vital Components of a Balanced DietHow can it help you?Food sources