GCSE PHYSICAL EDUCATION The Lancaster School Personal Exercise Programme
Name
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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)
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Diet What are the 7 components of a healthy diet? Component
Function
Examples
C-----------S
P-----N
F--
V------S
M------S
F----
W----
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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
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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
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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
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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?
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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?
