Personal Exercise

Programme
GCSE PE
What is the PEP?
 To pass the GCSE PE course you have to
complete a PEP (Personal Exercise
Programme).
 The PEP involves you designing then
completing a exercise programme that relates
to a sport of your choice.
 For the first part of the lesson I will show you
the format that your PEP needs SO LISTEN
CAREFULLY AND IT WILL MAKE YOUR LIFE
A HECK OF A LOT EASIER
Planning Section

1) Personal Information page, including

your name, age, current level of
health, current level of fitness and a
list of the sporting activities you take
part in.

It Should Look like this

Name – Berti Cheesecake
Age – 16
Sports that I Play – I play football for Bristol under 19’s. I
train 3 times a week and play on Saturdays. I also play
golf regularly.
Current level of health – no illness at this time
Current Level of fitness – before starting the PEP I
completed some fitness tests the results are below. As
you can see I am above average in …. But below
average in……

Make sure you add the results of the fitness tests there is a
copy of the results on the Edxecel GCSE PE Website in
excel format so if you wanted to get more marks you
could add some graphs
 Bleep Sit up Agility Vertical
  Test Test Run Broadjump Jump

         

9 16 19.14 1.93 43

13 31 20.08 1.58 48

         

         

8 22 19.87 175 37

12 41      

8 30 19.04 237 65

11 14 19.61 210 57

13 33 17.87 209 47

14 36 17.96 231 65

13 32 17.71 220 50

         

11 36 17.04 1.9 45

9 24 17.87 2.18 55

Average 10.78571 28.214286 18.6614 106.984286 50.71428571

Next Section is the
Project Brief
 This basically means tell the reader of
the project what exactly are you going to
be going.
 So very briefly an example would be; I
am going to plan and perform a 4 week
training programme to improve my
aerobic fitness for the sport I play
football.
The Third Section
 At this point you need to do some background research
on the sport of your choice.
 You need to make a list of all the sporting actions that
take place in a typical game of the sport of your choice
 e.g. rugby - pushing in the scrum ripping the ball etc.
 Football – jumping to head the ball, tracking a player in
midfield at jogging pace etc. Try and get as many as
you can!
 Now for each of the sporting action try to identify the
main muscles involved for that movement. Remember
muscles work in pairs.
Section 4 Aerobic or
Anaerobic
 You need to now talk about whether the
activity is mainly aerobic, anaerobic or a
mixture of both.
 Using your notes and your text book
firstly state what aerobic and anaerobic
mean.
 Then relate it to your sport
Section Five Principles of
Training
 You now need to show your knowledge and
understanding of the Principles of Training.
 Again you can get the information from your
notes in your text book or from this web site
http://www.brianmac.demon.co.uk/trnprin.htm
 Make sure you mention FITT as well as
SPORT
Section 6 Training
Methods
 Next you need to show the training methods you are
going to do e.g.
 Fartlek,
 Interval, Circuit,
 weight etc.
 Again get the information from your notes or the
internet.
 Remember to discuss the advantages and
disadvantages of each training method.
 You have the information about these in your book. I
will shoot anyone who doesn’t do well in this section
Section 7 design your
training programme
 I have found it easiest to initially make a table
of showing when and what type I am going to
do as shown below.
Week Mon Tuesday Wednesday Thursday Friday Saturday Sunday

1 Fartlek Rest Interval Rest Circuit Rest Rest

Then write out your training programme for each session. You
should have a minimum of 3 sessions per week for 4 weeks.
WEBSITES

 www.bbc.co.uk/sportsacademy
 www.bbc.co.uk/gcsebutesize
 www.samlearning.com
 www.activerevision.com
 www.edexcel.co.uk