Grade 10

Personal Exercise Programme

Name: Arnav
 Physical Activity Readiness Questionnaire (PAR Q)
Student Name: DoB:
Homeroom:_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor before you significantly
change you physical activity patterns. Please read each question carefully and answer honestly by indicating YES or NO.

What are your main reasons for starting a fitness program? YES NO

Has your doctor ever said you have a heart condition and that you should only do physical activity recommended by a
doctor?

Do you feel pain in your chest when you do physical activity?

In the past month, have you had a chest pain when you were not doing physical activity?

Do you lose balance because of dizziness or do you ever lose consciousness?

Do you have a bone or joint problem ( for example back, knee or hip) that could be made worse by a change in
your physical activity?

Is your doctor currently prescribing medication for your blood pressure or heart condition?

Do you know of any other reason why you should not take part in physical activity?

If YES, please comment:

If you answered YES to one or more questions:

You should consult with your doctor to clarify that it is safe for you to become physically active at this current time and in your current state of health.

If you answered NO to one or more questions:

It is reasonably safe for you to participate in physical activity, gradually building up from your current ability level. A
fitness appraisal can help determine your ability levels.

I have read, understood and accurately completed this questionnaire. I confirm that I am voluntarily engaging in an acceptable level of
exercise, and my participation involves a risk of injury.

Signature: Print name: Date:

Having answered YES to one of the questions above, I have sought medical advice and my GP has agreed that I may exercise.

Signature: Date:

Note: This PAR Q becomes invalid if your condition changes so that you would answer YES to any of the 7 questions.

Personal fitness profile

Name Arnav

Gender Male

Age 16

Medical Info and past Nothing serious

injuries (if any)

Frequency of all physical

activity performed in a Sunday : Badminton (2h)
week. (How often do Monday : Nothing much
you do these sessions? Tuesday: PHE (1h)
Draw a timetable of Wednesday: PHE (1h)
your sporting activities, Thursday : Nothing much
include your PE lessons) Friday : Badminton (2h) Gym (40m-1h)
Saturday : Gym (40m-1h)

(I play a bit of volleyball or football during most lunches but

as it’s not really training and not regular I wouldn’t really
consider it “a session”)

Describe current levels I believe I do enough physical exercise but I may be doing a
of fitness using these bit less than necessary. I also think I have a decent amount
questions: of stamina though compared to others I think it’s slightly
Do you think you do enough under the average.
physical activity each week? I enjoy sports a lot, but I don’t really find other types of
Do you get tired easily within
exercise that enjoyable.
your lessons?
Do you enjoy physical I believe I’m not fit because I’m not very continuous and I
activity? do break my schedule alot
Why do you think you are
not fit?

Fitness test profile

Activity / component Test result Evaluation of Test results Evaluation of
of fitness result Post training results
Standing Long Jump Below Average
Leg Power
Sit and Reach Average
Flexibility
Cooper Run 13 Rounds Average
Cardiovascular fitness
Agility Test 17.1s Average
Cardiovascular fitness
Multistage fitness test Completed Excelent
Cardiovascular fitness 21 Laps
30 m sprint 4.6s Below Average
Speed
1 minute sit up test Above Average
Muscular endurance

1 minute press up test Average

Muscular endurance

Hand grip Below Average

dynamometer
Muscular strength
Plank hold Below average
Muscular strength

1: What do you fitness test results tell you about your strengths? What do you do during the week that
makes them a strength? Refer to any training you do.

I’m general my results show that my muscular strength is below average with my
cardiovascular fitness being my strong point. I believe cardiovascular fitness is my
strongest point due to me doing badminton training and the larger emphasis that’s put on
cardiovascular fitness during those sessions.

2. Evaluate the data you collect against normative data. Which of the components of fitness that you
tested do you need to improve?

I need to improve my sprint, muscular strength and leg power as I did below average on those 3
activities.

3. Why do you think these are weaknesses?

I believe my lack of muscular strength is due to me not focusing on it during my week and it mostly being
sidelined, the same reason can be given for my leg power but as for my sprint I really don’t know why I
did below average on it and I believe it’s due to bad technique.

4. In this box write a summary of your findings from your fitness tests using your responses from the
questions above. If written well you will be able to include this in your PEP. Use correct terminology
(fitness test names/components of fitness)

Overall I believe my strengths are:

- Cardiovascular fitness
- Flexibility

With my weaknesses being:

- Muscular strength
- Speed
- Leg power
Goal setting and SMART targets

You need to set goals to achieve success in your training.

Benefits = Increased motivation / feel good factor / Benefits = improved monitoring of progress / planning
focus. of training sessions.
Your goal for the end of the 6 week training programme: My goal is to increase my speed as I scored below
average on the sprint.

How are you going to apply this

Specific I would like to increase my speed, specifically how fast I can
Your goal must be clear. Specific to run, my technique and my start as I felt that my start was
your needs and your sport. what was holding me back the most.
S
Just saying ‘to improve in netball’ is
too vague.

I would like to beat my previous record of 4.6 seconds and I’d

Measurable
like to do a 30m sprint in 4.4 to 4.5 seconds.
In order to know if your goal has
been met successfully, it must be
M something that can be measured.

Just saying ‘to run a 10K faster’ is

too vague.
 It’s definitely an achievable goal as I believe my start really
Achievable
holds me back as I think my delay is at-least 20-30 milliseconds
An achievable target means it is
from when the whistle which is way too much and my
something that is possible for you
technique is also not that great as I hit the ground too hard
A to do.
when I run which slows me down, by cutting down on these I
can easy run 10-20 milliseconds faster.
Will you be able to meet this goal?
Why?
Yes, it’s very realistic as when I perfect my technique and start
Realistic
it will definitely make me at least 10 milliseconds faster.
A realistic goal is one that is
possible, given the factors
involved.
R
Do you have the time required and
access to the correct equipment to
meet your goal?
I think I can achieve my goal in 3-4 lessons at the most as a
Time-Bound
technique involves a lot of practice, but a start should be easy
Goals must be assigned a time
to learn.
frame for completion.
T
What is the cut-off point by which
you should have achieved your
goal?

Applying principles of training to my PEP

Principles of training ensure that your training is effective. These must be considered in your planning.

Individual needs During this programme I will focus on my speed and leg power
as I believe that out of my 3 weaknesses they would be the most
When planning a training
crucial and probably the easiest to fix, they also would be easy
programme, the needs of the
to fix together as they both focus on similar fitness aspects.
individual athlete come first. What
are yours? How will your training
meet them?

Specificity Currently I play badminton on a regular basis and it does involve

a certain amount of leg power and speed and though sprinting
Matching training to the
techniques don’t really apply in badminton they both
requirements of an activity. Every
incorporate similar training styles to achieve speed.
sport has its own specialist needs.
What does your sport need? What
exercises are relevant to your sport?

Progressive Overload

Gradually increasing the amount of I will definitely take into account progressive overload as it is a
overload to improve to improve key aspect in the development of a COF (component of fitness).
 fitness but without injury. Without progressive overload desired progress takes much
longer and results are extremely slow to see.

FITT Each week will have 2 sessions and the intensity will be
increased as the time goes by and I get more efficient. Each
F=Frequency – how often you
session will be about 1 hour long and all other aspects of
complete your session
planning and execution will be considered.
I=Intensity - how hard the exercise
is

T=Time – the length of the session.

T=Type – the method of training

used.

Thresholds of training
Aerobic training zone 60-80%
Anaerobic target zone 80-90%
As my fitness will be mostly cardio related it’ll fall into the
aerobic threshold mostly but various different training methods
will be used that guarantee a wide range of results

Rest Recovery Reversibility

There will be many rest periods The recovery period will be I will continue following the
between sets outside of the PHE lessons same plan (though at a different
time) even after the programme
ends so I don’t lose any progress

Circuit training session outline

Station Exercise & Explanation of exercise

Component of fitness (How do you do it / what equipment do you need)
No equipment needed. It is performed by standing with feet at slightly
wider than shoulder width, squatting down by bending the knees, and
Jump squats
1
exploding upwards into a jump
(10 reps, 3 sets)
15 sec rest

No equipment needed. It is performed by standing up straight, jumping

Burpees down into a push-up stance continue by doing a push-up and once

2 (8 reps, 4 sets)
20 sec rest
completing a single push-up jump back up and repeat
 No equipment needed. It is performed by bending down and placing
your palms on the ground next to each other and facing forward.
Continue by stretching your legs back and forming a sort of plank. Keep
your elbows at a 45 degree angle to your body and keep your arms
Push ups straight. To begin the push-up bend your arms and push down but do

3 (10 reps, 2 sets) not touch your chest on the ground. When close to the ground push
back up and repeat.
1 minute rest

No equipment needed (a floor maybe). Do a push-up stance and start

pushing your right leg up in a running motion, then push it back down
Mountain climbers and push your left left leg up at the same time, do this fast and
constantly.

4 (40 reps, 2 sets)

20 sec rest

A mid sized track / running space and cones or lines needed. Begin by
setting up the cones in stages, one 5 meters away, one 10 meters away
and one 20 meters away. The distances can be changed if necessary.
Begin on a start line and run toward the closest cone, run back to the

5
start line and then run to the second cone, run back and run to the
Suicides third cone. Once completing the 3 runs the rep is complete and you can
(3 reps, 5 sets) repeat the steps, an alternative way of doing it is running from the start
40 sec rest to cone 1 and back to the start, then to cone 2 and back to cone 1, then
to cone 3 and back to the start (1 rep)

Squats Needs no equipment. Place each hand on the opposite shoulder in a

cross and bend your knees, when half way -> 2/3rds of the way down

6 (15 reps, 1 set)

No rest
get back up. Repeat.

Lunges

7
Needs no equipment. Stretch one foot out and bend down, get back up
(10 reps, 3 sets) and do the same with the other foot
10 sec rest

Step ups Needs an elevated surface. Begin by stepping onto the surface and then

8 (15 reps, 2 sets)

30 sec rest
step off backwards. If needed you may add weights to the exercise for a
more intense

What is the order of the circuit so important?

Honestly the order really isn’t that important but doing exercises such as
squats and jump squats right after each other wouldn’t be as beneficial and
would strain the same muscles for too long

You apply progressive overload to your training through

Progressive overload means gradually
increasing the amount of work in
training so fitness gains occur, but
without the potential for injury.
using the FITT principle:
Frequency: how many times per week
Intensity: how hard you are working/reps per station

Time: how long you are working for/time at station

Recording Results Type: type of exercise and muscle group being worked
Record your results after each exercise.
 Monitoring
Recording Heart Rate / Recovery Rate

Max heart rate: 204

Aerobic – 60-80% of 204 – 153 75%

Anaerobic – 80-95% of 204 – 173 85%

Recovery Period during circuits
HR After HR after HR after HR Recovery Recovery
Resting
Session HR
warm-up 1 2 after 3 after 1 after 2
rounds rounds rounds min mins
76 112 148 174 182 153 117

1
Weights
hiit
76 110 157 168 179 148 123

2
Cardio
hiit
76 117 153 162 180 151 120

3
Fartlek

76 112 137 142 164 138 105

4
Fitness
by
chance
 Recovery Chart

200

180

160

140

120

100

80

60

40

20

0
1 2 3 4 5 6 7

Series1 Series2 Series3 Series4

Session comments
At the end of each session you need to jot down comments that you feel are relevant about your
performance during that session. You must make sure that you comment on the following:
Performance: How well did you feel you worked today? How was your technique on the different
stations? What stations did you find the most challenging / easiest? Why?

Effort / intensity: How hard do you feel you worked? How much effort did you put in?

Target heart rate: Were you working in the target zone? If not, why not?

Progress: How pleased do you feel with your performance today?

Session Comments
(Absent due to sickness)

1
(Absent due to sickness)

2
I believe I put in a lot of effort during this session as I found it challenging but unique and
pretty fun. My technique could have been a bit better as I felt like by lap 5 I was feeling pretty
tired and my lap time was much slower, as the entire fartlek run was a single station it was

3 much more focused on a single method unlike the other couple of courses and overall it felt
great doing it. I felt like I put in as much effort as I could and as many others were also doing
the same station it felt a bit more competitive which definitely pushed me a bit more. I was
definitely working slightly over my target zone but my heart rate overall picked up quite fast. I
feel really good about my performance and Im satisfied with my results.
Fitness by chance was a pretty fun but I thought it felt a bit easier than I would have expected
as the teams were slightly too large and the activities weren’t that physically intensive. I
believe my technique was pretty good as the activities such as mountain climbing weren’t
that hard to do and getting cards with 2s and 3s made all the exercises extremely easy. The
4 main thing that really made the session fun and pushed me was the competitive side of it as
apart from the bit of motivation I got from that I didn’t really put in much effort. Also there
was a lot of waiting around and just doing nothing throughout the event but it was a slight
change from the previous activity. During this event I was definitely under the target zone.
Overall I’m not that pleased with my performance.
During this unit I learnt a lot about fitness and health, my main takeaways were firstly, the
different types of fitness training and how each one benefits the body in their own specific
ways such as cardio helping in losing fat and strengthening the immune system and weights
A helping in building muscle and increasing strength. I also learnt a lot about my weaknesses in
these different training styles. As for nutrition I haven’t learnt much about it this unit as most
things I was informed of was knowledge I already knew from prior PHE lessons in previous
grades and some was general knowledge.
I believe during these few PHE lessons I demonstrated my ability to successfully plan a fitness
session. I began by doing research into my goal (sprinting in my case) and researching

B different methods of improving my own abilities based on what I believed my weaknesses

were, I then asked a friend to assess my sprinting ability and pinpoint my main weaknesses.
Using that data I found exercises that would suit me and improve my weaknesses. The
 workout included the amount of reps I need to do and the rest period between those reps
and could be easily tailored more to fit my needs incase I find the session too intensive or too
easy. I believe all the exercises in it are reasonably challenging and they all improve certain
aspects of the body that improve sprinting. The programme I created fits all the goals I set out
to achieve and in my opinion was planned well and with fewer obstacles and challenges than I
expected.

The importance of heart rate on your exercise and performance

How do you take your heart rate?

Radial pulse Carotid pulse

Find your pulse

Remember to use your index and middle fingers as your thumb has its own pulse
Count the number of beats for 15 second then multiply by four to get your heart rate in
beats per minute.

What is the importance of knowing our heart rate?

There are 3 very important times when you should take your heart rate;

1. Resting heart rate

2. Working heart rate
3. Recovery heart rate

Vital statistics for a year 10 student

Average resting heart rate 72 beats per minute. The fitter you are, the lower it will
be
Target zone 220 – 14 = 206
The zone you want to work in 60 % of 206 = 123
 in order to see an
improvement in your aerobic
fitness (cardiovascular
fitness)
Average time to recover
after exercise
80% of 206 = 164
Target zone = 123-164 beats per minute
The healthier you are the quicker your heart rate will
return to normal. Your heart rate should of returned to
normal 5 minutes after exercise.

Recording Your Heart Rate

Plot your resting, working and recovery heart rate for each lesson.

Were you working in the target heart rate zone for your age? 123- 164 beats per minute?
 220

210

200

190

180

170

160

150

140
Heart Rate (BPM)

130

120

110

100

90

80

70

60

50

40
Resting Warm Up HR Circuit 1 HR Circuit 2 HR Circuit 3 1 min after 2 min after 3 min after
exercise exercise exercise