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Year 5
Year 10 Personal Exercise Program
Instructions
Answer the following questions to assist in planning to improve your fitness level.
Two key components in designing a personal fitness-training program includes i. identifying your
overall goal is for working out; ii. put into plans how you will adhere to your program.
I plan to monitor my fitness training progress by taking heart rates using the heart rate
monitors installed on the fitness machines while doing cardiovascular exercise. In order to
effectively improve my cardiovascular fitness, I will need to increase my heart rate to the
target heart rate zone, which indicates that the body is doing the most effective
cardiovascular exercise. Therefore, taking heart rates will help me know how hard Im
exercising. I will also keep a record of the weights, repetition and time I used during my
training. So that I will know what I did in my training and most importantly, when I should
increase the weights and repetition.
Select 5 - 7 stations and exercises from the list above. Create a 60 - 70 minute personal
exercise program (PEP) plan that you will use over the next 4 physical & health education
class periods. Keep in mind variety, motivation and your overall goal!
Criterion B: Personal Exercise Program (PEP)
Templates will not be provided. Students will have to create their own PEP. It is best to
start with identifying 3 - 4 fitness components that you want to improve over this 4-week
unit.
Then choose 5 - 7 weight training machines that you will focus on in the coming
weeks, prepare a specific personal training program with detail weights, repetitions, number
of set and recovery time for EVERY week.
Students are expected to apply training principles such as S.P.O.R.T and F.I.T.T should
apply effectively.
Week 1:
Before fitness training:
Warm-up for 5 minutes by stretching, to prevent muscle strain or injury.
Week 2:
Before fitness training:
Warm-up for 5 minutes by stretching, to prevent muscle strain or injury.
Week 3:
Before fitness training:
Warm-up for 5 minutes by stretching, to prevent muscle strain or injury.
Week 4:
Before fitness training:
Warm-up for 5 minutes by stretching, to prevent muscle strain or injury.
I think that my personal exercise plan was quite effective, as I have applied the training
principles, S.P.O.R.T and F.I.T.T, also I have improved my cardiovascular fitness, muscular
endurance and muscular strength.
The principles of training, mentioned previously, were applied effectively to my plan. The
principle S.P.O.R.T stands for specificity, progression, overload, recovery and the individual.
My personal exercise plan was specifically made for my fitness goals which are to improve
my muscular strength, muscular endurance and cardiovascular fitness, in order to perform
better at badminton. Before creating the plan, I used my ATL research skills and found out
which major muscles were used when playing badminton. With this piece of information, I
was able to create a PEP that targets those muscles and ultimately help me achieve my goals.
I used the principle of progression and overload by increasing the repetitions and weights, so
that I am improving throughout the training and consistently pushing myself to improve even
more. For instance, as seen in my plan, I have increased the repetition for my muscular
strength exercises from 3 repetitions in week 1 to 5 repetitions in week 3. The principle of
recovery is applied in my PEP, as I have planned out appropriate recovery time between sets
of exercises. Recovery time is very important, because without it, the body might overwork
and cause health problems. I applied the principle of the individual, by creating the PEP to
be suitable for me. I considered my own abilities and fitness level when creating the plan.
For example, my fitness level is quite low, as I am not an active in doing sports, therefore, in
my PEP, I increased my repetition and weights very slowly, so that the training is
appropriate for me. I have also applied the training principle F.I.T.T effectively, by
considering the frequency, intensity, time and type of my training. For example, since I
aimed to improve my muscular strength, the type of exercise I planned to do includes
weight/ strength training machines.
Although the improvements were not very significant, I have made some improvements in
the areas of my muscular strength, muscular endurance and cardiovascular fitness. My
improvements in muscular strength and endurance can be seen from my process in doing
more repetitions or weights each week. Furthermore, my progress during the training showed
my improvements in cardiovascular fitness. In the first week, I was extremely tired after
cycling for 20 minutes on the computerized bike, however, by the third week I was not very
tired after cycling, and on the fourth week I was able to increase the resistance. This shows
that my cardiovascular fitness has improved over the course of my four week fitness training.
If I were to further develop my fitness training plan to a 6-month period, I would increase
the weights, repetition of my muscular strength and endurance exercises and increase the
resistance and time for my cardiovascular fitness training on the computerized bike. This is
because in order to improve, I would need to push myself to do harder. Another change that
I would make is to increase my training frequency to two times a week. I realized that I will
improve more effectively if I trained more consistently, as it will keep help maintain my
fitness level.