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Your PEP

Your PEP. Personal Exercise Program. What is the PEP. The PEP is a Personal Exercise Program that you must complete to improve your performance within a sport you are examined on. E.g Improve your Cardiovascular fitness to improve your Football performance.

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Your PEP

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  1. Your PEP Personal Exercise Program

  2. What is the PEP • The PEP is a Personal Exercise Program that you must complete to improve your performance within a sport you are examined on. E.g Improve your Cardiovascular fitness to improve your Football performance. • Whatever sport you choose to do your PEP in you will have to do your Analysis of Performance (AOP) on. • You must write up, complete, and monitor the program through the summer. • You must keep all supporting documents, writing, research etc that you use to help write this program. This supporting work must be handed in along with your final write up. • There will be a formal write up session under exam conditions when you must write up your program. This will take place at school over 2 or 3 double lessons. During these sessions you will need to have all your supporting work that you have completed through the summer.

  3. Planning • In this section you will explain where your current fitness levels are, what you want to improve, what your goals are and how you are going to achieve them.

  4. Heading: Purpose of the Program • Write a personal profile on your current activity levels. How much physical activity do you currently complete each week? What level do you complete it at? Intensity? Type? • You must select one of the 4 sports you are going to be assessed on to improve in • You must choose Cardiovascular and one other element of fitness to improve on • You must complete your training program using Circuit and Continuous training methods. If you wish to include alternative methods you are more than welcome.

  5. Heading: Purpose of the Program • Why did you choose this sport? • Why did you choose that aspect of the sport in which to improve? • Why did you choose the method/s of training to improve that/those aspect/s?

  6. Heading: Purpose of the Program • Goal Setting: SMART Objective. • You must write your SMART objectives based on those things you have determined on the pervious slide. • These should be based on your Pretest Fitness scores.

  7. Heading: Analysis of Sport • What are the important health/skill related fitness components of the sport you have picked. • Which of these aspects have you chosen to work on?

  8. Heading: Heart Rate Target Zone • Work out your maximum heart rate • Work out what your target zone should be • For each session take a reading before, during and after exercise (take it every minute for 5 mins after exercise) so you are able to track your progress and monitor if you have exercised within your target zone and at the correct Intensity. It will also give you an indication of recovery time. Why is this important?

  9. Heading: Safety • Will you complete any surveys/tests before you begin your program? • What are the potential risks when completing your program? • How will you minimise the potential for injury? • What do you need to consider when planning the order/type of exercises? • Any other safety concerns, weather, equipment?

  10. Heading: Program Plan • You now must now write up a calendar that spans 6 weeks. • Break the calendar up into a week by week format so you can clearly detail what you are doing on each day • Clearly show you have applied the FITT principle to your program • If you choose to complete circuit training as a method include a diagram and list of all equipment used

  11. Designing your Program

  12. Designing your Circuit Circuit 1 Circuit 2 Time working (sec): Time working (sec): Resting (sec): Resting (sec):

  13. Heading: Performance • In this section you need to show your progress through the program. • Comments on how each session went, how did you feel before, during and after it was completed. • Heart rate before, during and after each session (ensure all data is in a table) • Your Post program fitness test scores.

  14. Heading: Evaluation • Did you achieve what you set out to achieve. • Yes/No why? What evidence do you have to show you did/didn’t achieve your goal/s? • Evaluate your planning. • Evaluate your performance. • Evaluate your monitoring. • Overall Evaluation, what was your pretest vs. post test score. What were your specific areas of improvement? • What would you do differently next time? Did you enjoy doing it?

  15. Deadline • A first draft needs to be handed to me on the first theory lesson back after the holidays. During class we will have a discussion on the progress of your PEP. • Good Luck!

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