When you write your plan you must show evidence of the principles of training:. You should also remember to include evidence or a description of how you warm up and cool down. 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. Your final task is to evaluate the PEP. Your evaluation should contain all of the following key features:. 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.
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. A five-step process helps you to evaluate a PEP. You can only see an improvement if you know where the performer started — it is essential to establish a baseline.
Before starting the training programme you need to measure the skill or fitness components that the performer plans to improve. For example, to measure a performer's fitness you may use an endurance bleep test. Depending on the length of the training programme, you need to re-test at regular intervals — possibly every four weeks — to check if progress is being made.
If not, you may need to redesign or adjust the training programme. Monitoring progress is easier if you record the data and use it to plot progress over time. For example, you may create a graph showing the bleep test results. Although the PEP is specific to an individual, it may be useful to compare the performer's results to those of other performers to check that appropriate progress is being made. For example, the bleep test provides national guidance on what is excellent to poor for different ages and sexes.
It is important to use comparisons sensitively as the focus should be on personal improvement.
They also need speed to make fast clean passes in order to get the ball to their side of the court. Specificity means matching training Specificity meets my training to the requirements of an activity. This means to gradually increase the I achieved progressive overload amount of overload so as to gain because I would increase the fitness without the risk of injury.
For or more than he usually does in example, after 2 weeks of weight order to become better and stronger training, I increased from 2KG to in that area. Matching training to the All the exercises I performed were to requirements of an individual. Every my individual needs, because if I did athlete has different needs and fitness them to someone elses need, I could capabilities, and training should be have been injured or may not have focused according to that.
Rest is the period of time allotted to If I was sore during a session, I had a recover and recovery is the time rest and recovery day, where I required to repair damage to the allowed my muscles to recuperate body caused by training or and build themselves up again.
This allows for any adaptation to take place. Reversibility means gradually losing My Personal Exercise Program makes fitness instead of progressing or sure that I didnt achieve this remaining at the current level. This principle because I did not stop could happen when a person is ill or exercising or miss any session, thus injured.
The effect of reversibility my fitness could not have been often depends on how serious the reversed. Frequency means planning how often to train. It can be used to regulate progressive overload. I did 4 sessions a week, in order for progressive overload to be effective, but without the risk of injury. I made sure that I didnt miss any of the sessions as they would affect my overall gains.
I increased my intensity over the 6 weeks, in order to achieve progressive overload, and increase gains. However, I made sure that I didnt make it too intense because I didnt want any injuries. This also overlaps with the principle of progressive overload. Intensity may vary depending on the aims and type of training.
Time means how long each Each session lasted around 45 minutes to training session must be in order an hour. Type means the method of To improve my cardiovascular endurance, I training chosen to achieve a did continuous training and interval persons particular goals, and training. To improve my power, I did should be chosen according to a weight training and circuit training.
Bleep test The objective of this test is to monitor the athletes maximum oxygen uptake and is designed to measure your stamina levels. It tests cardiovascular fitness to see how long the participant can run for before getting out of breath.
The cones are spaced out by 20m, and the aim is to reach one side of the cones before the beep is sounded, and to keep on doing this until the participant runs out of breath. Component of fitness being tested cardiovascular endurance Test result 7. Plank test The plank test is where the participants arms are separated, and their back and legs must be as straight as possible.
The plank test is a great indicator of core and back strength, and tests your muscular endurance. Component of fitness being tested Muscular Endurance Test result Comparison with published norms -. Hand Grip Test The purpose of his test is to measure the maximum isometric strength of the hand and forearm muscles. Handgrip strength is important for any sports in which the hands are used for catching, throwing or lifting.
Component of fitness being tested Muscular strength 10 P a g e. Sit and Reach test The objective of this test is to monitor the development of the athlete's lower back and hamstring flexibility. It requires the participant to lean as far forward as possible while keeping their legs straight and their knees down. Flexibility is not just important in gymnastics and trampoline, but also varies in sports such as netball and rounders, where the participant must lean backwards to shoot or turn their body to catch.
Sit Up test The objective for this test is to observe the condition of the athletes abdominal muscles. It tests the participants muscular endurance as her or she repeatedly uses the abdominal muscles in a short period of time. Component of fitness being tested Muscular Endurance Test result Comparison with published norms. Why did I choose these training methods? I chose interval training as one of my session programs because it is suitable for many different sports, especially team games such as football and netball.
This is because it is these types of sports which involve short bursts followed by slow walking, jogging or stopping. So basically, it is high periods of work followed by defined periods of rest. Continuous training is steady training. The working heart rate is usually not very high and aerobic respiration occurs. A session usually lasts 20 minutes and has no rest periods.
I chose continuous training because not only does it improve health and fitness, but cardiovascular endurance specifically. Weight training uses progressive resistance, either in the form of the actual weight lifted, or in terms of the number of times the weights is lifted. I used weight training to develop my muscle bulk to increase my leg power. I used weight training because it is suitable for people who take part in jumping sports, and my main aim was to improve my jumping and interception skills in netball.
Circuit training was used to also improve my leg power. It can improve any component of fitness, according to the exercises that are included. Even though I wanted to improve just on my leg muscles, I had to arrange the exercises so that they worked on different parts of my leg, such as my hamstrings, calves and quadriceps. I also included skill circuits to improve a specific skill such as jumping and intercepting, or jumping and shooting.
Sprinting Split Step Lunges. The warm up is a vital part of the exercise because is essential to prevent inujury and improve performance. This is because it prepares you psychologically for the event, raises your body temperature and improves the oxchange of oxygen from haemoglobin. Warm ups include stretching and specific skills practices. The stretching enables your muscles and joints to get warmed up, especially those that are invovled in the main session. Stretching is divided into Statis still and dynamic ballistic.
Specific skills should include exercises that are specific to the main activity. For example, a sprinter may practice sprints to get used to driving out of their starting blocks. Cooling down is equally as important, many athletes get injured if they dont cool down. As the warm up gradually increases the heart rate and body teperature to the level necessary for the activity, the cool down gradually returns the body to its normal resting heart rate. You have to cool down properly take your time because you have to get enough oxygenated blood around the body to disperse any lactic acid.
During the main session, it is important to not oush yourself past your training zone to avoid injury. It is also vital not to use weights that are too heavy for you, because you could damage a musce or tissue. Both the warm up and cool down should last for 10 to 15 minutes. Session 3 Circuit training 5 stations, 30 seconds each station, 3 circuits, 30 seconds of rest between each circuit.
Circuit training 5 stations, 30 seconds each station, 3 circuits, 1 minute of rest between each circuit Continuous training Interval training Anaerobic exercise in gym hall. Continuous training. Interval training Complete on treadmill, with 45 second sprint, 30 seconds rest. Continuous training Bleep Test Run until Level 7.
Warm up The warm up consisted of slow controlled dynamic stretching and joint rotations. This allowed for my muscles to go through the range of movement that I would go through in the main session, and it also prevented any injury. This involved moving different parts of my body and gradually increasing speed and movement. The warm up consisted of lunges, leg and arm swings, and squats. This raised my heart beat to prepare for the session.
Session I started off by doing 10 leg extensions on the leg extension machine, with a weight of 2kg. Over the next 3 weeks, I want to gradually increase the weight, but without the risk of injury. After the leg extensions, I completed 20 reps on the chest fly machine, also with a weight of 2kg. Next, I did 20 ab crunches, after which I did 20 3kg bicep curls. I then did 20 leg raises on a dip machine.
This strengthened my abs and core muscles. My last exercise was the standing elliptical, where I completed 5 minutes of intense movement. This worked a lot of my muscles, including my biceps, triceps, quads, hamstrings and my lower back. Once I finished the set, I took a 1 minute rest, and then repeated the set 2 more times, with another rest of a minute in the middle of the two. Cool down My cool down consisted on some basic static stretches, working on my quads, hamstrings, and arm muscles.
The cool down allowed me to relax the tension in my muscles from the work out, and bring my heart beat back to an appropriate rate. Evaluation of session Although I was a bit stiff as it was my first session, I realised that my upper body was a lot stronger than my lower body. This meant that I needed to do a lot of work exercising my lower body if I wanted to improve my leg power in netball. I also realised that I got tired very fast, especially when I was doing the leg extensions, but this may have been because it was the first exercise, and my muscles werent as warmed up as they could have been.
Changes For my next session, I may increase the intensity by increasing the weight on some of the exercises that I did, because some were very easy to do. On the other hand, I will do more reps of the leg exercises, because they are very weak at the moment, and netball requires strong legs in order to have a lot of power.
This will hopefully allow me to achieve progressive overload at a faster rate. I will also use the principle of specificity to do a wider range of leg exercises, in order to match the needs of improving my power in netball.
Warm up I began the warm up with a set of controlled dynamic stretches, particularly working on my hamstrings, calves, and quadriceps. This included: - Leg swings which worked on my hamstrings, glutes and quads, - lunges with rotations, which worked on my glutes, hip flexors and calves, - And lastly, handwalks, which worked on my shoulders, core, and hamstrings. This warmed up my legs ready for a continuous training session. This was a very easy pace, and towards the end, my heart rate increased to bpm.
I ran for a duration of 45 minutes, and I respired aerobically. Cool down I cooled off by doing some more leg stretches, but this time I did static ones to lower my heart rate. This included basic stretches like touching my toes, and bending over to the side.
Evaluation of session I found todays session very easy, and feel I didnt push myself hard enough. My legs were getting quite tired towards the end though. I also noticed that my leg was slightly injured and sore behind the knee, and this may have been due to a poor warm up or that I had not let my legs rest from the workout I had completed the day before. I will also perform a warm up that raises my heart rate a bit more, for example, I will jog on the spot, or do star jumps etc.
Lastly, I will make sure my leg is well rested so that I refrain from any injuries. Warm up This session began with a cardio-respiratory warm up, where I ran around the hall 2 or 3 times. This raised my heart beat, increased my blood flow, and warmed up my muscles. I also did some stretches such as lunges to release the tension in my muscles.
Session The circuit had 5 stations, at 30 seconds each. The stations are as follows: 1 Split Step Lunges thigh muscles, abdominal muscles, and calves. I completed the circuit twice. Cool down For a cool down, I took a slow jog around the hall, to steadily decrease my heart rate. I also stretched my calf muscles and hamstrings to prevent injury, because I had done a lot of work them. Evaluation of session I repeated the circuit 3 times, and on my 3rd go, my muscles were very fatigue.
I think some of the exercises were a bit more intense than others, and thus required less time. For example, the Low box Lateral Shuffle was very hard for me to do continuously for 30 seconds, and so next time, I may do it for 12 seconds, with a 6 seconds break, and then another 12 seconds. Changes Apart from the intensity, I forgot to put a 5 seconds gap between each exercise for me to move on to the next station.
Without a 5 seconds gap, I missed about 3 seconds on each exercise. Warm up For the warm up, I stretched my leg muscles, such as, my quads, calves and hamstrings, and I also did some dynamic stretching, such as lunges, side jumps and high knees. Session Today I completed an anaerobic interval session.
I then went back to a 2 minute jog and repeated this 3 times. I had a recovery of 1 minute before repeating the entire process 2 more times. My heart rate was very high at the end bpm and took 2 minutes and 12 seconds to return back to its resting rate.
During the run, lactic acid was produced, which was why my muscles felt very cramped, and oxygen debt occurred. Cool down For a cool down, I did some static stretches. This including stretching out my calves, quads, and hamstrings.
Evaluation of session At the end of my session, the back of my knee was aching a lot. At first, I thought it was just cramping due to the build-up of lactic acid, but the pain continued and was quite severe when I simply walked. Changes I may decrease the intensity next time, because I may have pulled a muscle while sprinting.
I felt very fatigue after my workout, and also believe that I didnt eat enough before my workout, so my body has no glucose to burn off during the anaerobic exercise. Evaluation of session This session was easier than the last circuit training session, and I was able to successfully complete the entire circuit.
At the end of this session, my heart rate was at bpm, which was at the top end of my training zone. Changes There was no changes for my next session, as I feel that this one ran smoothly. Type of training: Interval training Component of fitness: Cardiovascular Endurance.
Warm up My warm up was the same as the last interval training session; for the warm up, I stretched my leg muscles, such as, my quads, calves and hamstrings, and I also did some dynamic stretching, such as lunges, side jumps and high knees. Session Once again, I completed an anaerobic interval session.
My heart rate was not as high as last time at the end bpm and took 2 minutes and 3 seconds to return back to its resting rate. Evaluation of session My knee was still hurting from the last session, however, it did feel a lot better because I had allowed it to rest and decreased the intensity from the last interval workout. Changes I dont think I would change anything next time, because the session ran smoothly.
However, I may change the time of day that I run at; I tend to have more energy in the morning than at night. Warm up The warm up consisted of calf and hamstring stretches to loosen the muscles, and take the joint through the movements that they would experience during the main session.
Session For this session, I did something a bit different. I took part in the cardiovascular running bleep test, and gave myself an aim of running till level 7. This test exercised my calves, hamstrings, and quadriceps. I also stretched my calf muscles and hamstrings to prevent injury, because I had done a lot of work on them. Evaluation of session I feel that running till level 7 was easier than I expected, so on my next continuous session, I will run till 7.
I also ate a bit too much food before the test, so when it ended, I felt very queasy as if I would throw up. Changes I will not eat as much food, and if I will, it will probably be carbohydrates the night before.
I will also run with y Ventolin inhaler next time, because during the run, I felt very out of breath and faint. I may also take two puffs before the test itself, to prepare my body. Warm up This session began with a cardio-respiratory warm up, where I ran on a treadmill for around 5 to 10 minutes.
Session I started off by doing 15 leg extensions on the leg extension machine, with a weight of 2kg. After the leg extensions, I completed 15 reps on the chest fly machine, also with a weight of 3kg. Next, I did 15 ab crunches, after which I did 15 3kg bicep curls. I then did 15 leg raises on a dip machine. Evaluation of session I think this session was a lot more effective than last time, because I lifted heavier weights, but performed less reps.
Changes I think I will keep the reps and sets the same, because progressing to a heavier weight or more reps may be a bit too early in this stage. If I increase the overload in a short period of time, this may make me exposed to injury. After 2 weeks of my undertaking my Personal Exercise Program, it hasnt majorly effected my performance in sports. However, I do feel that my leg muscles have become more powerful, as at the beginning of the program, I was only able to lift 2KG on a leg extension machine, but over the progression of 2 weeks, I was able to lift 3KG instead.
This shows that the progressive overload proved effective without the risk of injury. I was also able to run an extra 2 lengths on the cardiovascular endurance running bleep test. Type of training: Continuous Component of fitness: Cardiovascular Endurance. Warm up During this warm up, I did many toe touches because my calves felt a bit stiff. I also stretched out my hamstrings and my quadriceps. Cool down For the cool down, I once again stretched out my muscles and did some static stretching.
Warm up During this warm up, I did a lot of active exercises ton raise my heart beat as I was feeling less energetic than usual. This included: - 2 lengths of crab walks - 2 lengths of frog jumps - 2 lengths of duck walks Session I started off by doing 15 leg extensions on the leg extension machine, with a weight of 2kg. Cool down For the cool down, I took a 2 minute slow jog on the treadmill to steadily bring my heart rate to the resting rate.
Evaluation of session I feel that all my exercises should be related to my leg power in order to have maximum improvement in my leg power. Changes For the next weight training session, I will progress to increasing all of the weights from 2kg to 3kg. I have done this because I want to gain muscles, in oppose to lose weight, thus I have to increase the weight, not the reps.
I will also adapt my training session so that all my exercises are to do with leg power and not upper body improvement. Type of training: Interval Training Component of fitness: Cardiovascular endurance. Warm up Todays warm up included a variety of dynamic exercises, to warm the muscles up before the main session. Some of the exercises I did, were forward lunges and lateral squats.
Cool down For the cool down, I stretched out my muscles, including my hamstrings, calves and quadriceps. This included toe touches, side stretches and static lunges. Evaluation of session The session itself ran smoothly, however, I experienced pain in my right leg. This may have been because the session was quite intense and my warm up was only 5 minutes long.
Changes My warm up in my next session will be longer, and more effective to decrease the risk of injury during exercise. Warm up Today, I decided to raise my heart beat by doing 3 minutes of continuous skipping. I was very out of breath before my exercise, and got my heart pumping at bpm.
Cool down For the cool down, I took a slow jog around the hall to lower my heart rate and also did some stretching because the exercise was very intense, especially on my leg muscles, which had done the most work. Evaluation of session The session was better than the last, and was easier than the previous sessions.
I was tired, however, I was able to complete more reps in each of the exercises than usual. Changes To achieve progressive overload, I will do each station for 35 seconds instead of 30 seconds. Session In todays session, I was in a gym hall. So I used the space to do some effective interval training. The sprint and rest period together was one rep. Although the PEP is specific to an individual, it may be useful to compare the performer's results to those of other performers to check that appropriate progress is being made.
For example, the bleep test provides national guidance on what is excellent to poor for different ages and sexes. It is important to use comparisons sensitively as the focus should be on personal improvement. A post-PEP test will show the impact of the training programme on the performer.
Has it had the effect you wanted? If yes, you will want to explore the next steps with the performer — do you do more of the same, extend the challenge or focus on a new component? If the PEP has not had the desired effect, how will you change the training programme so that it does? Many athletes will keep a training diary to help them to monitor and evaluate their PEP. Establish the baseline You can only see an improvement if you know where the performer started — it is essential to establish a baseline.
Monitor progress Depending on the length of the training programme, you need to re-test at regular intervals — possibly every four weeks — to check if progress is being made. Record and present the data Monitoring progress is easier if you record the data and use it to plot progress over time.
|Order best college essay on lincoln||The above preview is unformatted text. Now that your PEP is planned you will carry it out for real. Sunday : 80 minute football match and 30 minute jog in the evening. Evaluation of session I really enjoyed todays session because it was fun and a workout at the same time. Definition of Component Agility is the ability to change the position of the body quickly and to control the movement of the whole body.|
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