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PEP

PEP. Personal Information. Name: Age: Height: Weight: School: Sports played: Specialist subject: GCSE PE Identified Sports Activity: Level played at: Identified Components of fitness: Strengths: Weaknesses:. Introduction.

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PEP

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  1. PEP

  2. Personal Information • Name: • Age: • Height: Weight: • School: • Sports played: • Specialist subject: GCSE PE • Identified Sports Activity: • Level played at: • Identified Components of fitness: • Strengths: • Weaknesses:

  3. Introduction • “The development of a personal exercise programme is central to the development of an individuals knowledge and understanding relating to the relationship between exercising and training to improve performance.”

  4. AIM • The aim of this project is to develop an understanding of exercise, training and health that is related to a specific sport. • ………………….. • ……………………

  5. Objectives: • Plan and research a Personal Exercise Programme. • Show a clear understanding of the principles of training and training methods. • Choose appropriate testing and measuring procedures for general and specific sporting activities. • Monitor and record the programme, including any improvement of performance.

  6. Background Information: Write about- • How you started in the sport • How you developed through school • What position you play and what it involves • How long you’ve been doing it for • Any other experiences…

  7. How to plan a Personal Exercise Programme: Frequency • How often you train – Should be a minimum of 3 20 minute sessions per week, but this will differ depending on the sport. • Aerobic training should last longer • Also needs to be rest periods between each session to allow body and muscle groups to recover. Intensity • How hard you train – Should be at an intensity that will improve certain aspects of fitness. • Each session you Heart Rate must be worked to between 60 and 80% of your maximum heart rate, which is calculated as 220 – age. • The intensity should increase over the 6 weeks as fitness should have improved. Use overload principle.

  8. How to plan a Personal Exercise Programme: Time • How long you train for – Should be for a minimum of 20 mins. • Again this should be on average for anaerobic work. Aerobic training should last for longer. • The time you spend exercising should increase over the period of 6 weeks to ensure progression Type • Training to suit the activity – Make sure the training you do is specific to the sport or component of fitness you wish to improve in, i.e. gymnastics is not going to help with football etc. • You would include some specific training (e.g. football), then some general fitness training to improve components such as stamina, speed etc (e.g. work in the gym, swimming, running etc.) • Some variety needed so as to prevent boredom (tedium). • NB Relate each of these FITT principles to your own sport, give examples

  9. How to plan an Individual Session: 4 sections to a session: • Warm-up: What it includes and why • Fitness: What type and why • Skills session: Individual skills – what and why, linking into Team skills (game). • Cool down: What it includes and why

  10. Suitable Training Methods: • CONTINUOUS – Explain what it is, why you use it, how you use it, what it improves etc. • CIRCUIT - Explain what it is, why you use it, how you use it, what it improves etc. • Draw out a circuit that you might use for your sport • Make sure stations use different muscle groups next to one another. • INTERVAL - Explain what it is, why you use it, how you use it, what it improves etc. NB Plus any others: i.e. fartlek, flexibility, weight etc.

  11. 6 Week Personal Exercise Plan:WEEK ONE

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