1. What it needs to look like
PEP
What it needs to look like

2. Introduction PAR-Q Aims & Reasons for doing a PEP
Fitness test results and performance
My strengths
My areas to improve
Heart rates – max hr/60% max hr/80% max hr

3. Sessions At Least 12 sessions Method of training Resting heart rate
Warm up
Main activity
Cool down
Evaluations – www/ebi/what would you do next time?

4. Final evaluation
Monitoring progress – Graphs to show heart rates and working heart rate
Results from re-tests
Strengths and weaknesses from the tests
How did the results change? Explain the reasons why they have changed?

5. Final point Must mention the following: Methods of training
Health and skill related
Principles of training
Participation pyramid

6. Session example – page 1 Resting heart rate – 76
Working heart rate – 140
Aim of the session – to improve my cardiovascular endurance
Method of training – fartlek training
Warm up
1 minute (choose rowing, cycling or jogging) pulse raise
Stretches done dynamically on legs
10 burpees every time a hear roxanne

7. Session example – page 2
Main activity – If you do a circuit. You need to say how long each station lasts and how many laps of the circuit you will do.
Fartlek training – I will begin on the treadmill (1 minute jogging, 30 seconds sprint, 30 seconds walk, repeat 6 times). I will repeat this on the rower and exercise bike.
Cool down
Like jog to remove lactic acid
Static stretching on legs as they were used

8. Session example – page 3 Evaluation
What went well? Even better if? What would I do next time?
Things you can talk about
FITT (frequency, intensity, type and time). I picked the wrong exercise (type) or I spent too long on an exercise (time) etc….
SPIRR (specific, progressive overload, individual needs, rest and recovery & reversibility)
Example
I worked really hard and the intensity of the session was really good because I made it specific to my training goals. I now need to use the principle of progressive overload to increase the intensity to make it even harder next time. I wasn’t happy with the cross trainer as it did not work me as hard as I wanted. Therefore I will now change he type of activity to improve my cardiovascular endurance.