KS4 Physical

Education

Writing a Personal Exercise

Programme
(P.E.P)

These icons indicate that teachers notes or useful web addresses are available in the Notes Page.
This icon indicates that the slide contains activities created in Flash. These activities are not editable.
For more detailed instructions, see the Getting Started presentation.
11 of
of 18
18

Boardworks Ltd 2006

Learning objectives

Learning objectives
What we will learn in this presentation:
How to tailor personal exercise programmes
to the needs of the individual performer
The principles of training (revisited)
Planning a six week programme
Planning individual training sessions
Evaluating and adapting your training.

22 of
of 18
18

Boardworks Ltd 2006

Personal exercise programmes

All personal exercise programmes should be designed to
improve a specific individuals fitness or performance.
In order to plan an exercise or training programme, you
need to understand the following:
the abilities and needs of the individual
what the training plan is trying to achieve
the principles of training
how to plan a training programme
the different methods of training
how to assess progress and review the plan.

3 of 18

Boardworks Ltd 2006

Individual needs
Before planning your personal exercise programme,
you need to assess the abilities and needs of the
individual it is being designed for.
You need to consider:
Age some activities may be
inappropriate for particularly
young or particularly old
performers.
Current level of health a
clean bill of health is required.
If you are recovering from an
injury, this will affect the design
of your programme.
4 of 18

Boardworks Ltd 2006

Individual needs
Current level of fitness does the performer exercise
already? Are they generally fit? Are they overweight or
overfat?
What their aims are do they just want to become
healthier? Do they want to improve in the sport that they
participate in? Do they have a particular event that they
want to prepare for?

Some people
prefer team sports.
5 of 18

What forms of exercise they

enjoy doing when you design
a programme, it is best to include
activities that the performer
enjoys or there is a chance they
may cease training due to
boredom or lack of interest.
Boardworks Ltd 2006

Individual needs

6 of 18

Boardworks Ltd 2006

Principles of training

7 of 18

Boardworks Ltd 2006

Principles of training
There are several other ideas that you should bear in
mind when designing a personal exercise programme.
Moderation
This means achieving a balance between training
enough to achieve improvement and not overtraining.
Overtraining can lead to tiredness, illness and injury.
Adequate rest should be built into exercise programmes.
Peaking
If the performer is training for a specific event, then the
exercise programme should be designed to bring them to
peak performance on the big day.

8 of 18

Boardworks Ltd 2006

Planning your training

You can now start to write your personal exercise plan.
The plan should usually take around six weeks to execute.
The first thing you need to do is identify what the goal of your
personal exercise plan is going to be. This might be a
particular competition, improvement of a certain skill or just to
become more healthy.
You then need to get specific. Identify the fitness components
that need improvement. Think about what is most important:
Aerobic or anaerobic fitness?
Flexibility, agility, balance, coordination, power, reaction
time, speed or strength?
Which muscles?
Which skills?
9 of 18

Boardworks Ltd 2006

Planning your training an example

Example case study
Erin plays on a local rugby sevens
team.
The team are playing in an important
tournament in six weeks time Erin
would like to play at her best.
Her general goal is to improve her game.
She goes on to identify three areas that most
need improvement.
Her specific goals are to:
1. improve her kicking
2. reduce her number of dropped catches
3. improve her speed.
10 of 18

Boardworks Ltd 2006

Planning your training

When you begin to plan, you should devise a schedule which
shows the content of the training sessions across a given
time period.
You need to think about:
the frequency of training how often should you train?
rest and moderation make sure you include enough
recovery time after strenuous training sessions.
the type of training remember that training needs to be
specific to the individual and their goals, and that
training should be varied to avoid tedium.
progression training should be increased as fitness
improves and timed to peak before any important events.
11 of 18

Boardworks Ltd 2006

Planning your training

12 of 18

Boardworks Ltd 2006

Planning your training

You can now go on to plan the individual training sessions.
Each session should start with an appropriate
warm-up.
The main session activity should be carefully
planned to further your training goals.
Adjust the duration and intensity so that you
are training the appropriate energy system.
If you are practising skills, it can be helpful to
break them down into their component parts.
The session should finish with an appropriate
cool-down.
13 of 18

Boardworks Ltd 2006

Planning your training

14 of 18

Boardworks Ltd 2006

Evaluating and adapting your training

After you have completed some of your training, you
should evaluate the progress you have made.
The following questions may assist you in the evaluation
process:
Did you complete all the sessions in the PEP?
Was the amount of exercise that you planned for each
week right for you?
Which of the sessions did you enjoy most? Why?
Did you not enjoy any of the sessions? Why?
Were particular sessions too hard or too easy? Why?
Use the table on the next slide to evaluate
the first week of a PEP, concentrating on
two specific training sessions.
15 of 18

Boardworks Ltd 2006

Evaluating and adapting your training

16 of 18

Boardworks Ltd 2006

Evaluating and adapting your training

It is useful to evaluate your training
after the first week so that elements
that clearly arent working can be
changed.
You may then need to evaluate it again
after three or four weeks, by which
time the training may need to be made
harder in order to achieve overload.
You should review your training
programme again at the end to assess
how effective it was in achieving your
training goals.

17 of 18

Boardworks Ltd 2006

Exam-style question
1. Explain how the principles of overload and
progression should be incorporated into an
effective personal exercise plan.
2. Andre is training for a badminton tournament.
He is particularly worried about his speed around the
court and his weak backhand.
a) Suggest two activities that he could include in
his training, and explain how they would help.
Andre decides that the best way to improve his
speed is to run 8 km twice a week.
b) Which principle of training has Andre forgotten?

18 of 18

Boardworks Ltd 2006