Personal Exercise Plan (PEP)
Section 1 – Aim and planning analysis
Within this section you need to test and analyse your own fitness levels and report these levels in your coursework. You need to use a minimum of one recognised fitness test for each component of fitness. Here are some typical examples:
- Cooper's 12 minute run test
- Cooper's 12 minute swim test
- Harvard step test
- Grip dynamometer
- 1 minute press up test
- 1 minute sit up test
- Vertical jump test
- Wall sit test
- Sit and reach test
This list is not aimed at being exhaustive. For all of your tests you must ensure:
- that you follow the exact protocol of the test
- that you record the exact score you achieve
- that you compare that score to performance tables
Once you have compared your results you will be in a position to begin to analyse your own strengths and weaknesses.
Remember that analysing strengths and weaknesses needs to be specific to you and the activities that you take part in.
Some athletes are likely to score lower results in some fitness tests because of their chosen activity. For example, a 100 m sprinter might score a low distance on the Cooper 12 minute swim test but still not decide to train the cardiovascular fitness because it is not relevant to their specific performance.
Based on your fitness analysis you will then decide to use a range of training methods to improve your chosen weaknesses. Below are some of the training methods you should consider.
The methods you choose to use must relate to your specific targets. Explain the method in detail and how it relates to your specific weaknesses.
You must also plan a six to eight week training programme centred around your chosen training methods. When you write your plan you must show evidence of the principles of training:
- Individual needs
- Progressive overload
- Rest and recovery
- Training thresholds
You should also remember to include evidence or a description of how you warm up and cool down.
Section 2 - Carrying out and monitoring the PEP
Now that your PEP is planned you will carry it out for real. Start your six to eight week training at an appropriate time and keep a record of the sessions that you complete and how closely your actual training matches the planned training.
You must also show that you have monitored your training and the effects it has had. The most typical way of doing this is to complete the same fitness tests at the end of the training period to allow you to compare the results. Some students may also choose to complete a third set of testing procedures half-way through the training programme to allow for changes to be made to the plan but this is not strictly required.
The end of training tests must be directly compared to the pre-training test scores to see what impact has been caused by the training.
Section 3 - Evaluation of the PEP
Your final task is to evaluate the PEP. Your evaluation should contain all of the following key features:
- An analysis of the raw data produced by the PEP experience including a comparison of pre and post-programme test scores. This data and the comparison should be plotted graphically and should include reference to a PAR-Q survey.
- An evaluation of the overall effectiveness of the programme related to the specific targets that were set. This must include justifications of why fitness levels have or have not changed.
- A full set of recommendations for future training based on the evaluation of the test. This section should be detailed, thoughtful and found in the data produced by the PEP.
gcse pep page 1: introduction.
An easy one to get you started! Click on the link in pink above and fill in the details.
gcse pep page 2: sports performance.
This is an extension of your introduction. What we want to know is what sport do you play, where and how often. When talking about your strengths and weaknesses, I want you to talk specifically about components of fitness and how they improve or affect your performance. I have completed a perfect example and you can see it here.
gcse pep page 3: areas for improvement.
You now need to choose which component of fitness you are going to focus on and improve in your PEP. It is strongly recommended that you choose wither cardiovascular endurance, muscular endurance or speed. Obviously you need to choose the most important component of fitness to your main sport. Make sure that you follow all of the guidelines on the sheet in order to complete it in as much detail as possible.
GCSE PEP Page 4: Components of health related exercise.
For this sheet, you firstly need to define all 5 components of HRE. You then need to discuss their importance in your main sport. Talk about whether or not that component of fitness is important in sport and why. If you really want to show off, talk about whether or not that component of fitness is important in your position in your sport, e.g. centre in netball, prop in rugby.
gcse pep page 5: components of skill related fitness.
This sheet is exactly the same as page 4, however, this time you need to define the 5 components of SRF and then discuss their relative importance in your main sport. Remember! You do not need all components of fitness for every sport, therefore if speed is not important in your sport, say it isn't important, but explain why.
gcse pep page 6: physical activity readiness questionnaire (parq).
This is the type of questionnaire that you might have to complete if you joined a new club or gym. It is important that coaches and club organisers know if new players/athletes have health conditions or injuries so that they know what is an appropriate level of exercise for them to participate in.
Answer the questions by deleting YES or NO. If you answer YES to any questions, give more details at the bottom.
GCSE PEP PAge 7: assessing fitness levels
You need to know how to test all 11 components of fitness. For this sheet, you need to write in which component of fitness is being tested, and then explain the perfect way to complete the test (this is called the protocol.)
gcse pep page 8: fitness test results.
In your practical lessons, you are going to complete a range of different tests in order to get a good overall fitness profile. Once you have completed all of the different tests, you need to complete this page by entering all of your test results, both before and after your sequence of training sessions.
gcse pep page 9: SIGNIFICANT fitness tests.
Now that you have completed all of the fitness tests, you need to decide which are the most significant tests for the component of fitness you are trying to improve. For example, if you are improving agility, then the Illinois Agility Run is the most significant. You also need to explain why the tests are important and also discuss the advantages and disadvantages of each test.
gcse pep page 10 and 11: training methods.
gcse pep page 12: smart targets.
Now that you know which component of fitness you are going to improve and how you are going to improve it, you need to set yourself a SMART target. Make sure that you refer to your test results and that the target you set yourself is Specific, Measurable, Achievable Realistic and Time Bound.
gcse pep page 13: principles of training.
The principles of training are the most important things to consider when training to improve fitness because they are a set of guidelines that if followed, will ensure that your training is effective and therefore your fitness will improve. It is very important that you understand how you are going to use the principles of training in your PEP and include it on this sheet.
gcse pep page 14: weekly diary sheet.
While you are completing your six weeks of training, I want to know what exercise you are doing. Therefore you should complete this weekly diary sheet giving a brief outline of the two training sessions you have completed, as well as any other sport you take part in, including games lessons. Do not include things like walking the dog!! Also remember that you should still be using your PE logbook to provide further detail on the sessions and how you can improve.
gcse pep page 15-26: training session plans.
GCSE PEP PAGE 27: CONCLUSION.
This is the final part of your PEP and your chance to really show off everything that you have learnt over the past few weeks. This document should be an evaluation of your performance (whether you have improved or not) as well as an opportunity to add in your knowledge on the different topics that you have learnt about in the classroom. Obviously the more detail and extra bits you can add in, the better! This is the bit that the examiner will read the most carefully, so it is worth doing a good job on! Click on the link above for a checklist of what to include.