Basketball/Soccer/Cricket, Badminton/Table Tennis/Middle-Distance

Running/Survival Swimming/Fitness Training/Tennis/Swimming

Strokes.

All the above GCSE PE activities need a good base of aerobic capacity/stamina, so you will need to pay close attention to this area of fitness for your PEP. Perhaps two sessions per week could be put aside for this purpose (more, if your specific aim is to improve your endurance, for 8 00/1 500m races). Reference to your MSFT Score or your ‘Leonard 8 Minute Run ‘graph will tell you how much you need to do. Examples of Training are

i/ An aerobic circuit in the gym with ten stations that include cardiovascular exercises (shuffle runs, sit ups, bench raises etc.) all done for 45 seconds with 15 seconds between. Two sets would hit the magic 20 minutes for aerobic work.

ii/Continuous swimming in the pool, aiming at a target number of lengths ie. 30 in 20 minutes.

iii/ Resistance training in the Multi-gym, using an endurance value of 50% of your Max for 20 Rep. Max. as you did in PE lessons, earlier in the year.

iv/ Continuous running/training prior to a Games lesson for at least 20 minutes. or v/ Interval Training that takes you close to the anaerobic threshold, as you keep to short recovery times.

Basketball/Soccer/Bowling in Cricket/Badminton/TableTennis/Sprinting, Throws and Jumps/Tennis/Swimming Strokes/Fitness Training.

All of these activities need power, which we know is a combination of Strength and Speed. To fit these into your PEP can be done by working anaerobically and the best way to do this, is through Interval Training. Examples are

i/ An anaerobic circuit in the gym; using fast and explosive exercises (sprinting shuttles, plyometric exercises, jumping activities, chin ups etc.)

ii/ Anaerobic Interval Training in the pool ie. Fast, powerful lengths, with controlled/slow recovery lengths —concentrating on the stroke technique.

iii/ Ladder Work and mini hurdles on the playground, done at speed with adequate rest periods between to recover.

iv/ Using a ‘power/strength’ resistance programme at ‘5 or 10 Rep Max. ‘(covered in PE lessons) in the Multi-Gym.

PLEASE NOTE: All the terms in Italics are definitions that you have learnt and should know the meaning of instantly! Now see a working example.

1. Introduction.

At the present, I am returning from a long term injury. Having broken my ribs, some eight weeks ago, I am only now able to train/run without discomfort. I will be looking to do mainly aerobic work, as I wish to return to my previous level of fitness,when I scored ‘Level 13.9’ on the MSFT (Bleep Test). As a Full Course PE Student, I want to get a good time in the 1500 metres, easily pass the Personal Survival Activity and build my stamina for basketball and football.

I want to train/exercise at least twice a week for the first two weeks and build up to at least 4 times per week in the last week.

I have teamed up with a training partner, who wants more or less

the same outcomes as I do, although he is more of an 800 metre

runner. This way we can help and motivate each other over the 6 weeks.

2. Aims and Targets.

As mentioned in the Introduction, I want to build my stamina/endurance to do well in my chosen four activities. To do this I have set out 4 MAJOR AIMS/TARGETS.

1. Reduce my 1500 metre ‘Personal Rest’ by at least ten seconds. (Current P13 is 4inins 45 second~.)

2. Improve my MSFT score to above Level 14.

3. Pass the ‘Personal Survival’ Activity without undue strain.

4. Lose between 4 to 6 pounds (weight that I put on during my injury time off), by eating less foods which are high in fats, during the six weeks.

3. The Programme Outline.

In planning the ‘PEP’, I will use the ‘SPORT’ and ‘FITT’ Principles of Training.

My Specific aim is to exercise to improve my aerobic endurance. I will therefore include Interval training in the swimming pool, during PE lcssons; Resistance Training once a week in the multi-gym at lunch-time; and Fartlek at Nortbey Avenue on Monday nights, during Athletics or Cross Country Training Nights.

I will Progress from twice weekly training up to three times per week in the third to fourth weeks and hopefully to four sessions in the last week. Obviously, I shall monitor my progress and adjust the training up or down according to how I cope.

I will automatically move into Over1oad, when I do swimming in the pool and running at Northey, as the lay- off has reduced my aerobic fitness. I prefer to do the Fartlek as I am not restricted by a timed recovery, but will put in the hard efforts depending on how I feel.

Reversibility/Regularity... So long as I keep to the plan, I will not lose any fitness gains. If I have planned to work, unless it is raining, or I injure myself, I will simply find time on another day to do a different activity.

Tedium…. I have planned to have a variety of activities to keep up my motivation and training with others will also reduce boredom.

Initially, I will train for a Frequency of twice weekly, moving up to four sessions by the end of the programme.

The Intensity levels will vary from session to session. I hope to be close to the Anaerobic Threshold when doing the Fartlek work and swimming intervals, but will intersperse these with easier sessions in the gym or multi-gym.

Time…. The harder the training session, the less time I will spend. For example, my Fartlek work will be for the recommended time of 20 minutes, but the resistance training will be for 25 to 30 minutes at lower intensity.

Types of training will be quite varied, so that I do not get bored or demotivated. That is why I have planned some intervals, fartlek, resistance and circuit training into the programme.

4. The Six Week PEP.

Using the planning template.

I have used the recommended Template to plan out the six week PEP. Every week I include a review to assess whether or not it is going to plan and/ or I need to increase or cut down my sessions.

5. Evaluation.

In this section, I will look at my original aims to see if I actually achieved them. So, if I lost weight, I will record it. If my MSFT score improved, I will note it down ad if my 1500 m. time was faster I shall highlight its success. I will know by the end of the lessons if I have passed the Personal Survival and will update my evaluation then.

Name. F. Bloggs. 10 Black. Candidate number 8884.

Centre. Sutton GS.