Name: Class:

Plan and implement a personal

Assignment: fitness training programme for a Ref:
period of 6 weeks
Hand out: Hand in:

Development of Personal Fitness

My
Personal
Fitness Training
Program

Learner: The work produced is my own and any sources used are referenced …………………………………

Assessor: The learner has produced independent work ……………………………………..

Check list -

Criteria tasks Pupil

Check
when
completed
Plan, design and agree, a six-week personal fitness training
P1
programme with a coach
Contribute own ideas to the design of a six-week personal fitness
M1
training programme
P2 Describe personal exercise adherence factors and strategies
M2 Explain personal exercise adherence factors and strategies
Evaluate personal exercise adherence strategies for overcoming
D1
barriers to exercise
Implement a six-week personal fitness training programme,
P3
maintaining a training diary
Explain the strengths of the personal fitness training programme,
M3
making suggestions for improvement
D2 Justify suggestions related to identified areas for improvement

page Completed
Tick
3 Personal history questionnaire
6 Principles of training
7 Types of training
8 Goal setting
9 My Personal Aims
10 My training plan
11 Overview of my 6 week plan
12 Adherence factors and strategies
15 Training log book (6 weeks)
28 Review of programme table
29 Review detailed summary
 Personal History Questionnaire
It is important to collect medical information to screen an individual before
they undertake a new training regime.
1 Personal details -
Name
Address
Gender Date of birth Age
Height(m) Weight(kg) BMI
2 Sporting goals –
What are your long term
sporting goals over the
next year or season?
What are your medium
term goals over the next
three months?
What are your short
term goals over the next
three months?
3 current training status –
What are your main training requirements? (tick)
Muscular strength Muscular endurance
Speed Flexibility
Aerobic fitness Power
Weight loss Skill related fitness
Weight gain Other (please state)
How would you
describe your current
fitness status?
How many times a
week will you train?
How long have you got
for each training
session?
4 your nutritional needs
On a scale of 1 – 10 (1 being very low quality and 10 being very high quality)
how would you rate the quality of your diet?
Do you follow any Vegetarian
particular diet?(circle) Vegan
Vegetarian and fish
Yes / No - if yes Gluten free
tick Dairy free
Describe how often
you eat and a typical
day’s intake.

Do you take any

supplements? If so
which ones?
5 your lifestyle
How many units of
alcohol do you drink in
a typical week?
Do you smoke?(circle) No / Yes If yes, how many a day?
Do you experience If yes, what causes you stress (if you know)?
stress on a daily
basis?
What techniques do
you use to deal with
stress?
6 physical health
Do you experience any of the following? (tick)
Back pain or injury Ankle pain or injury Knee pain or injury
Swollen joints Shoulder pain or injury Head injuries
Nerve damage Hip or pelvic pain or injury
If yes please give details

Are any of these injuries

made worse by exercise?
If yes, what movements
in particular will cause
pain?
Are you currently
receiving any treatment
for any injuries?
7 Medical history
Do you have, or have had, any of the following medical conditions?
Asthma Heart problems Bronchitis
Diabetes High blood pressure Chest pains
Epilepsy Other -
Are you taking any medication? If
yes, state what, how much and why

Name __________________ Signature __________________

Date __________________

Describe why it is important to screen an individual before starting a

training program –

Fitness components
(these could be the fitness areas to you need to improved through
training in order to improve your sporting performance )
 Aerobic endurance Muscular endurance
Flexibility Speed
Strength Body composition
Power Agility
Balance Reaction time
Coordination

Principles of Training (P1)

Principles Description
Specificity

Progressive
Overload
Frequency

Intensity

Time

Type

Reversibility

Types of Training –(P1)

Training method Description & what type of fitness it is
used to develop (could be more than 1)
Acceleration
sprints
Hollow sprints

Circuit training

Plyometric training

Interval Training

Fartlek Training

Continuous Training

Goal Setting –
Goal setting is the first step in training programme design. You should be clear about your
goals before designing your programme. Goals need to be exciting, worthwhile and
achievable and follow the SMARTER rule.
S – specific
M – measurable
A – achievable
R – realistic
T – time-related
E – exciting
R – recorded
 Types of goals –
 outcome goals – performance goals – e.g winning a race, setting personal bests,
being selected for a team – used for longer term goals.
 Process goals – e.g. improved reaction to starter’s gun, improving technique –
useful for short and medium goal setting – can be controlled by the performer.

My goals and aims are....

My goal is SMART because...

Fitness aspects I want to improve and the training methods I am thinking of using to
improve each aspect...
e.g. aerobic endurance – continuous running

My personal Goals –
What I want to achieve –

Evidence of success
Goal 1 – long term

How will it be achieved / measured?

 Evidence of success
Goal 2 – medium term

How will it be achieved / measured?

Evidence of success
Goal 3 – short term

How will it be achieved / measured?

Evidence of success
Goal 4 -

How will it be achieved / measured?

My Training Programme plan –

WEEK 1
I will start each session with 15 minutes warm up – to include....

I will finish each session with 10 minutes cool down – to include....

What – I am going to start the programme with 2 sessions. 2 x Fartlek session and 1 x continuous
swimming session

Where – I am going to do the Fartlek sessions in the country park near to where I live. It is flat so
should be ok to start with. The swimming session is going to take place at my local pool where they
have lane swimming in the morning

When – I am going to do the Fartlek sessions on Monday & Friday and the swimming on Wednesday

How long – The Fartlek sessions will last for 20 minutes each and I want to swim continually (at a
steady pace) for 30 minutes

My week One

WEEK 1
I will start each session with 15 minutes warm up – to include....

I will finish each session with 10 minutes cool down – to include....

What –

Where

When –

How long –

Overview of my six week plan –

 Use the principles of training, types of training available and training guidelines to design
yourself a personal fitness training programme for a six week period.
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Explain why you have decided to do the above -

Personal exercise adherence factors and strategies

You have now planned your 6 week personal fitness training programme, however, it will not be
easy, and what difficulties might you face?
Pick or
2 barriers Solution......
Barrier problem... you might need to overcome and try to come up with a solution.
 Solution......
Barrier or problem...

 Describe personal adherence factors and strategies (P2)

 Explain them.....so that it is clear you know exactly what they are (M2)
 Evaluate personal exercise adherence strategies for overcoming barriers to exercise (D1)
Barriers to physical activity –
Barrier What does this mean?
Access to facilities
e.g.

Cost
e.g.

Motivation
e.g.

Time
e.g.

Strategies – the action you can take to help you keep to your training regime.

Strategy What does this mean?

Setting SMART
targets
Support &
reinforcement

Rewards for
achievement

Implementing
enjoyable activities

Reinforcing the
benefits of training

( D1) - Everyone is different...therefore different strategies will be needed to help

them stick to their training programmes if things start to go wrong a bit.

Every strategy will have its strengths....likewise they will also have their weaknesses.

What do you think the strengths & weaknesses are of the following strategies?

Setting SMART targets strengths weaknesses

Giving support & reinforcement strengths weaknesses

Rewarding achievement strengths weaknesses

Implementing enjoyable activities strengths weaknesses

Reinforcing the benefits of training strengths weaknesses

My Training Diary (P3)

Training Log book

Your diary should include the following details –

 Main goals, aims and objectives

 Date, time and location of training undertaken
 Session duration
 Resources required, for example, equipment
 Session details
 o 6- no exertion at all (rest)
o 9 – very light exercise, like slow walking
o 13 – exercise feels hard – some lactic acid build up
o 17 – very strenuous you feel tired
o 20 – maximum exertion
 Summary comments – details of your performance and achievement
 Programme progression – details of any modifications made to the
programme, like increasing duration of training or reducing recovery
time
 Motivation for training – how you found the session – enjoyment levels
and commitment – any changes to that can be made

Add additional pages to show recording of results from each

training session so you can track progress

My training schedule – week 1 - Add additional pages to show recording of results from
each training session so you can track progress
Days/ sessions Activity and description - (SPORFITT) Evidence page
Evaluation
How I found the sessions.

Describe - training programmes- (P4)

Strengths Areas of improvement.

Explain the strengths of the program and how you make improvements – (use of principles
of training) (M3)

Week 1 Evidence -

Photo -

Student comment on training programme this week and evidence -

 Tutor comment on training this week

Student signature Date

Tutor signature Date

My training schedule – week 2 - Add additional pages to show recording of results

from each training session so you can track progress
Days/ sessions Activity and description - (SPORFITT) Evidence page
Evaluation
How I found the sessions.

Describe - training program-

Strengths Areas of improvement.

Explain the strengths of the program and how you make improvements – (use of principles
of training)

Week 2 Evidence -

Photo -

Student comment on training programme this week and evidence -

 Tutor comment on training this week

Student signature Date

Tutor signature Date

My training schedule – week 3 - Add additional pages to show recording of results

from each training session so you can track progress
Days/ sessions Activity and description - (SPORFITT) Evidence page
Evaluation
How I found the sessions.

Describe - training program-

Strengths Areas of improvement.

Explain the strengths of the programme and how you make improvements – (use of
principles of training)

Week 3 Evidence -

Photo -
 Student comment on training programme this week and evidence -

Tutor comment on training this week

Student signature Date

Tutor signature Date

My training schedule – week 4 - Add additional pages to show recording of results

from each training session so you can track progress
Days/ sessions Activity and description - (SPORFITT) Evidence page
Evaluation
How I found the sessions.

Describe - training programmes-

Strengths Areas of improvement.

Explain the strengths of the programme and how you make improvements – (use of
principles of training)

Week 4 Evidence -

Photo -
 Student comment on training programme this week and evidence -

Tutor comment on training this week

Student signature Date

Tutor signature Date

My training schedule – week 5 –

Add additional pages to show recording of results from each training session so you can track progress
Days/ sessions Activity and description - (SPORFITT) Evidence page
Evaluation
How I found the sessions.

Describe - training programmes-

Strengths Areas of improvement.

Explain the strengths of the program and how you make improvements – (use of principles
of training)

Week 5 Evidence -
Photo -

Student comment on training programme this week and evidence -

Tutor comment on training this week

Student signature Date

Tutor signature Date

My training schedule – week 6 - Add additional pages to show recording of results

from each training session so you can track progress
Days/ sessions Activity and description - (SPORFITT) Evidence page

Evaluation
How I found the sessions.

Describe - training program

Strengths Areas of improvement.

Explain the strengths of the program and how you make improvements – (use of principles
of training)
 Week 6 Evidence -

Photo -

Student comment on training programme this week and evidence -

Tutor comment on training this week

Student signature Date

Tutor signature Date

Review – post program

Review Aim Set Progress Description & Suggestion for Justification
date (page 9) achieved explanation of improvement
? strengths
20/9 To decrease Achieved My initial reading was
body fat & 96mm (average reading
measure (skin exceeded from 7 sites on my body)
fold test) by (by 4mm)! which I got down to 87mm
5mm by the by the end of the
end of the programme. This is a
programme strength because I met
and exceeded my target.
20/9 To improve Minimal I never spend much time Ü Allocate more time Allocating time will give me
warm-up and w. up or cooling down. I (and stick to it) a structure. I stick to my
cool down wanted to make my warm- Ü Have specific training sessions so should
 routines ups more specific
(especially the third
phase) and use the cool
down as a time to improve
my flexibility through a
range of stretching
exercises. I still rushed
both and didn’t plan either
very well.
activities planned (and do so with my warm-up etc.
do it to music) Also, If I watch other
Ü Watch other people people it will give me
who have good warm- ideas…which I can then use
up and cool down in my programe. If I have
routines a routine planned there is
more chance I will stick to
it.

Use information from your training diary and program to reflect on your training over the
six weeks. Take into account modifications made to your programme to achieve planned
goals and your motivation levels.

 Have you met your planned goals?

 How do you know your goals have been achieved? Perhaps you have improved your
sports training performance?
 Can you provide evidence of this? Relate improvements back to original program
goals, aims and objectives.
 Where planned goals have not been met, what suggestions do you have for
improvement?
Criteria tasks eviden
ce
Plan, design and agree, a six-week personal fitness training programme
P1
with a coach
Contribute own ideas to the design of a six-week personal fitness
M1
training programme
Describe personal exercise adherence factors and strategies
P2

Explain personal exercise adherence factors and strategies

M2

Evaluate personal exercise adherence strategies for overcoming

D1
barriers to exercise
Implement a six-week personal fitness training programme, maintaining a
P3
training diary
Explain the strengths of the personal fitness training programme,
M3
making suggestions for improvement
 Justify suggestions related to identified areas for improvement
D2