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PERSONAL EXERCISE PLAN

PERSONAL EXERCISE PLAN. WHY?. DIFFERENCE BETWEEN A GRADE EXAMINER WILL PERSONALLY CHECK MUST BE WELL PRESENTED.

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PERSONAL EXERCISE PLAN

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  1. PERSONAL EXERCISE PLAN

  2. WHY? • DIFFERENCE BETWEEN A GRADE • EXAMINER WILL PERSONALLY CHECK • MUST BE WELL PRESENTED

  3. You should plan, perform, monitor and evaluate your own exercise / training programme in order to demonstrate and apply knowledge and understanding of the basic fitness training principles. You should carry out a number of fitness test before and after your programme to determine your level of fitness and any improvements. PLAN

  4. All candidates will perform: • 􀂃 Cooper test - (aerobic test) • 􀂃 25 metre test - (speed test) • 􀂃 Sit up test - (strength and endurance test) • 􀂃 Chins test - (strength and endurance test) • 􀂃 Sit and reach test (flexibility test) • 􀂃 5 metre shuttle test (speed and agility test) • 􀂃 Bouncing tennis ball test (co-ordination test) PLAN

  5. 􀂃 Testing of prior fitness 􀂃 Awareness of safety aspects 􀂃 Understanding of the type of exercises/training being carried out and for what purpose 􀂃 Health - related components of fitness 􀂃 Warm Up 􀂃 Aerobic conditioning 􀂃 Anaerobic conditioning 􀂃S.P.O.R.T 􀂃 Intensity/training zones 􀂃 Heart rate 􀂃 Warm down 􀂃 Recovery rate In carrying out this programme you should consider the following PLAN

  6. PLANNING YOUR PEP • NAME: • AGE: • AIM OF PROGRAMME: • Current ability / fitness PLAN

  7. INJURIES AND HEALTH PROBLEMS: • MUSCLE WEAKNESS • FAMILY HISTORY PLAN

  8. INTERVAL FARTLEK WEIGHTS CIRCUITS CONTINUOUS ALTITUDE SAQ ACTIVITIES USED TO IMPPROVE FITNESS: PLAN

  9. PRINCIPLES OF TRAINING USED IN PROGRAMME: • S • P • O • R • T PLAN

  10. MONITORING OF YOUR PEP • RECORD DATES & TIMES • REVIEW DEVLOPMENTS & IMPROVEMENTS • ASSESS IMPROVEMENTS PLAN

  11. PLAN TABLE WITH SCORES

  12. BRIEF NOTES AFTER EACH SESSION PLAN • WHAT WENT WELL • WHAT COULD BE FURTHER IMPROVED • ARE YOU BEING CHALLENGED?

  13. BRIEF NOTES AFTER EACH SESSION RECORDING RECOVERY SUMMARY OF RESULTS AND CONCLUSION: EVALUATION OR PEP: REFERENCE TO PRE - TEST SCORES AND POST - TEST SCORES APPROPRIATENESS OF PROGRAMME USE OF PRINCIPLES OF TRAINING MANAGEABILITY OF PERFORMANCE COMMENTS ON ENJOYMENT AND MOTIVATION TO COMPLETE COURSE WWWEBI EVALUATION EVALUATE

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