Personal Exercise Plan (PEP)
Section 1 – Aim and planning analysis
Within this section you need to test and analyse your own fitness levels and report these levels in your coursework. You need to use a minimum of one recognised fitness test for each component of fitness. Here are some typical examples:
- Cooper's 12 minute run test
- Cooper's 12 minute swim test
- Harvard step test
- Grip dynamometer
- 1 minute press up test
- 1 minute sit up test
- Vertical jump test
- Wall sit test
- Sit and reach test
This list is not aimed at being exhaustive. For all of your tests you must ensure:
- that you follow the exact protocol of the test
- that you record the exact score you achieve
- that you compare that score to performance tables
Once you have compared your results you will be in a position to begin to analyse your own strengths and weaknesses.
Remember that analysing strengths and weaknesses needs to be specific to you and the activities that you take part in.
Some athletes are likely to score lower results in some fitness tests because of their chosen activity. For example, a 100 m sprinter might score a low distance on the Cooper 12 minute swim test but still not decide to train the cardiovascular fitness because it is not relevant to their specific performance.
Based on your fitness analysis you will then decide to use a range of training methods to improve your chosen weaknesses. Below are some of the training methods you should consider.
The methods you choose to use must relate to your specific targets. Explain the method in detail and how it relates to your specific weaknesses.
You must also plan a six to eight week training programme centred around your chosen training methods. When you write your plan you must show evidence of the principles of training:
- Individual needs
- Progressive overload
- Rest and recovery
- Training thresholds
You should also remember to include evidence or a description of how you warm up and cool down.
Section 2 - Carrying out and monitoring the PEP
Now that your PEP is planned you will carry it out for real. Start your six to eight week training at an appropriate time and keep a record of the sessions that you complete and how closely your actual training matches the planned training.
You must also show that you have monitored your training and the effects it has had. The most typical way of doing this is to complete the same fitness tests at the end of the training period to allow you to compare the results. Some students may also choose to complete a third set of testing procedures half-way through the training programme to allow for changes to be made to the plan but this is not strictly required.
The end of training tests must be directly compared to the pre-training test scores to see what impact has been caused by the training.
Section 3 - Evaluation of the PEP
Your final task is to evaluate the PEP. Your evaluation should contain all of the following key features:
- An analysis of the raw data produced by the PEP experience including a comparison of pre and post-programme test scores. This data and the comparison should be plotted graphically and should include reference to a PAR-Q survey.
- An evaluation of the overall effectiveness of the programme related to the specific targets that were set. This must include justifications of why fitness levels have or have not changed.
- A full set of recommendations for future training based on the evaluation of the test. This section should be detailed, thoughtful and found in the data produced by the PEP.
Personal Exercise plan example. Section 1 - introduction, section 2 - aims, smart target setting, section 3 - components of fitness present in Dance, section 4 - the principles of training in dance, section 5 -initial testing, section 6- training methods, section 7 - the importance of a warm up, cool down and other safety aspects in dance, section 8 - planning and performing the programme. Blank templates for retesting and evaluation included. This document was submitted for GCSE coursework. Template can be used for revision, coursework help/inspiration or classroom analysis and evaluation. PLEASE NOTE: This plan was written by me and in my own words, except for quotations from published and unpublished sources which are clearly indicated and acknowledged as such. This resource may be used as an example, however, it should NOT be copied and resubmitted for external examination. The document is not complete, yet, any incorporation of material from this work or a paraphrase of such material without acknowledgment will be treated as plagiarism on your behalf.