1. Personal Exercise Programmes
KS4 Physical Education
Personal Exercise Programmes
Photo: © 2009 Jupiterimages Corporation
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2. What we will learn in this presentation:
Learning objectives
What we will learn in this presentation:
How to tailor personal exercise programmes to the needs of the individual performer
The principles of training (revisited)
Planning a six-week programme
Planning individual training sessions
Evaluating and adapting your training.
Teacher’s note: This presentation covers the following exam board specifications:
Edexcel – Topic Plan a Personal Exercise Program
AQA – 3:4 Knowledge and Understanding for the Involved Participant 3:4:2 Testing, Training and Lifestyle Choices to Assess and Improve Performance
OCR – Section 3: Informed decision making using the principles of training an safe exercise – Exercise and training principles that improve health and fitness

3. Personal exercise programmes
All personal exercise programmes should be designed to improve a specific individual’s fitness or performance.
In order to plan an exercise or training programme, you need to understand the following:
the abilities and needs of the individual
what the training plan is trying to achieve
the principles of training
how to plan a training programme
the different methods of training
how to assess progress and review the plan.
Photos: (boy) © Sarah Nicholl, shutterstock.com
(man) © Zhou Hui, shutterstock.com

4. Individual needs

5. Principles of training
Photos: © 2009 Jupiterimages Corporation

6. Principles of training
There are several other ideas that you should bear in mind when designing a personal exercise programme.
Moderation
This means achieving a balance between training enough to achieve improvement and not overtraining.
Overtraining can lead to tiredness, illness and injury. Adequate rest should be built into exercise programmes.
Peaking
If the performer is training for a specific event, the exercise programme should be designed to bring them to peak performance on the big day.

7. Planning your training – an example
Example case study
Erin plays on a local rugby sevens team.
The team are playing in an important tournament in six weeks’ time – Erin would like to play at her best.
Her general goal is to improve her game. She goes on to identify three areas that most need improvement.
Her specific goals are to: 1. improve her kicking 2. reduce her number of dropped catches 3. improve her speed.
Photo: © Imagery Majestic, shutterstock.com

8. Planning your training
Teacher’s note:
You need to click on the following areas:
“weeks 1–6”
“Sprint drills, 1 hour”
“Jog 10 km”
BLANK SPACE (Friday)
“Ball handling, 3.5 hours”

9. Planning your training
You can now go on to plan the individual training sessions.
Each session should start with an appropriate warm-up.
The main session activity should be carefully planned to further your training goals.
Adjust the duration and intensity so that you are training the appropriate energy system.
If you are practising skills, it can be helpful to break them down into their component parts.
The session should finish with an appropriate cool-down.

10. Planning your training

11. Evaluating and adapting your training
It is useful to evaluate your training after the first week so that elements that clearly aren’t working can be changed.
You may then need to evaluate it again after three or four weeks, by which time the training may need to be made harder in order to achieve overload.
You should review your training programme again at the end to assess how effective it was in achieving your training goals.
Teacher’s note:
How to evaluate improvements in performance is covered in the Performance Analysis presentation.
Photo: © 2009 Jupiterimages Corporation

12. Evaluating and adapting your training

13. Exam-style question
1. Explain how the principles of overload and progression should be incorporated into an effective personal exercise plan.
Andre is training for a badminton tournament. He is particularly worried about his speed around the court and his weak backhand.
Andre decides that the best way to improve his speed is to run 8 km twice a week.
Suggest two activities that he could include in his training, and explain how they would help.
Teacher’s note:
1)Overload means doing more exercise than usual so that improvements are achieved. An effective PEP must be tailored to the individual’s fitness so that overload is achieved without pushing the performer too hard, which could lead to injury. Progression means that training should get harder as the performer gets fitter. After several weeks of training, the performer may have improved to the extent that the training load must be increased in order to continue to achieve overload.
2a) E.g. Sprint drills – improve speed by targeting muscles involved in sprinting. Play a lot of badminton, or other games like football, basketball, squash, etc. which involve bursts of speed. To improve backhand, Andre could practise with a partner, getting them to hit only to his backhand. He could also analyse and copy the action of other badminton players with strong backhands. b) Specificity – jogging will train his aerobic energy system, when he needs to train his anaerobic system.
b) Which principle of training has Andre forgotten?