Name:

Teacher:

Sport:

Personal Exercise Plan

(PEP)

Introduction
Who am I:

What are my intended aims:

What am I going to do:

Physical Activity Readiness Questionnaire (PARQ)

1. Have you or a member of your close family ever had any heart problems.

YES NO

2. Do you have or have you had high blood pressure?

YES NO
3. Do you have increased or high cholesterol?
YES NO
4. Have you had any recent surgery within the last 12 months?
YES NO
5. Do you have a history of breathing problems e.g. Asthma?
YES NO
6. Do you smoke?
YES NO
7. Do you have difficulty with regular exercise?
YES NO
8. Do you have a muscle or joint problem?
YES NO
9. Do you suffer from diabetes?
YES NO

SMART TARGETS

SMART Target One:

Why have you chosen this as your target?:

How will it help improve your sporting performance?:

SMART Target Two:

Why have you chosen this as your target?:

How will it help improve your sporting performance?:

SMART Target Three:

Why have you chosen this as your target?:

How will it help improve your sporting performance?:

Fitness Test Results Page One

Test Name

What is it
testing?

Protocol
(How to do it)

Score
before
PEP

Score
after
PEP

Why did you choose this test?

Fitness Test Results Page Two

Test Name

What is it
testing?

Protocol
(How to do it)

Score
before
PEP

Score
after
PEP

Why did you choose this test?

Session Plan: Exemplar

Length of
Time or Sets
and Reps

Which
SMART
Target this
relates to

Heart Rate
Training Zone
(Aerobic or
Anaerobic)

Activity

Method of
Training

Exercise

Component of
Fitness

Resistance
(Weight / Level on
Machine)

Weight training

Bicep curls

Muscular
Strength

14kg
(80% of max)

1 set of 8 reps

Target 3

Anaerobic

Weight training

Shoulder press

Muscular
Strength

25kg
(80% of max)

1 set of 8 reps

Target 3

Anaerobic

Sprints

Muscular
Endurance
Speed
Power

5 repetitions of
40 metres with
30s rest in
between

Target 1

Anaerobic

Running

Cardiovascular
Fitness

Run 3k at 70%
of maximum
effort

Target 2

Aerobic

Stepper

Cardiovascular
Fitness
Power

Level 8

8 minutes

Target 2

Aerobic

Interval training

Continuous
training

Continuous
training

Evaluation of Session: Exemplar

How was this

session
Specific to your
sport / SMART
targets?

For SMART target one Im wanting to be able to recover

quicker to make more tackles in rugby so I was working
on my speed / power / and muscular endurance by
doing sprint repetitions
For SMART target two Im wanting to be able to work for
longer during a game so I looked to improve my
cardiovascular fitness by running continuously for 3
kilometres, and also develop the muscular endurance in
my legs so that they dont tire as quickly therefore I
worked on the stepper
Im working on my upper body strength for SMART
target three so the bicep curls and shoulder press
focussed on this.
In week one I worked at a level that I thought would be
my standard.

How did the

session show
progressive
overload?

How can you make

the session more
specific next
week?

How can you show

progressive
overload for next
week?

How did you

make sure the
session was
designed for
your individual
differences?
What rest and
recovery needs
to take place
after this
session?
Have applied
the FITT

I didnt account for my individual differences because I

didnt know how much weight I could lift beforehand, or
how fast I could run, or how hard I needed to work on
the stepper etc

This session wasnt too hard so I would need long to

recover. I might need to rest my shoulders as I worked
at a level of 9/10 and found this hard.

I only did one training session, so it was in frequent.

I aimed to work at around 80% intensity

What changes
need to be made
for next week to
account for your
individual
differences?

Increase the bicep curls by 2kg

Keep the shoulder press at 25kg but do 2 sets
of 12
The sprints were easy so Im going to reduce
the rest period to 25secs
The running was easy do I am going to run at
80% of my maximum next week
The stepper was very easy so Im going to work
at level 9 next week, and work for 9 minutes
Now I know how hard the exercises were for me
in week one I can increase the weight / length of
time / intensity etc for next week

I dont want to injure my shoulders so I will rest

these for a day after my training session

To make quicker adaptations I could complete

the session more times next week

Why did you need

that amount of rest
and recovery?
How can you apply
the FITT principles

The exercises were specific to my SMART

targets as it worked on the areas that would
help me achieve these.
To help me even more I want to
o do some squats to build up my leg
strength
o do chest press to focus on strength in
my upper body

principles?
Explain how
you have
applied them.

My session lasted around 40 minutes

The type of training I did was a mixture between weight
training, interval training, and continuous training

next week?

Im not going to change my intensity, time, or

type of training as I think this is fine

Session Plan: One

Activity

Method of
Training

Exercise

Component of
Fitness

Resistance
(Weight / Level on
Machine)

Length of
Time or Sets
and Reps

Which
SMART
Target this
relates to

Heart Rate
Training Zone
(Aerobic or
Anaerobic)

Evaluation of Session: Session One

How was this
session
Specific to
your sport /
SMART
targets?
How did the
session show
progressive
overload?
How did you
make sure the
session was
designed for
your
individual
differences?
What rest and
recovery
needs to take
place after this
session?
Have applied
the FITT
principles?

How can you

make the
session more
specific next
week?
How can you
show
progressive
overload for
next week?
What
changes need
to be made
for next week
to account for
your
individual
differences?
Why did you
need that
amount of
rest and
recovery?
How can you
apply the
FITT

Explain how
you have
applied them.

principles
next week?

Components of Fitness
Write the definitions
Health Related Exercise

Skill Related Exercise

Cardiovascular Fitness

Agility

Muscular Strength

Balance

Muscular Endurance

Coordination

Flexibility

Power

Body Composition

Reaction Time
Speed

Session Plan: Two

Activity

Method of
Training

Exercise

Component of
Fitness

Resistance
(Weight / Level on
Machine)

Length of
Time or Sets
and Reps

Which
SMART
Target this
relates to

Heart Rate
Training Zone
(Aerobic or
Anaerobic)

Evaluation of Session: Session Two

How was this
session
Specific to
your sport /
SMART
targets?
How did the
session show
progressive
overload?
How did you
make sure the
session was
designed for
your
individual
differences?
What rest and
recovery
needs to take
place after this
session?
Have applied
the FITT
principles?
Explain how
you have
applied them.

How can you

make the
session more
specific next
week?
How can you
show
progressive
overload for
next week?
What
changes need
to be made
for next week
to account for
your
individual
differences?
Why did you
need that
amount of
rest and
recovery?
How can you
apply the
FITT
principles
next week?

Effects of Exercise During Your Training Session:

Cardiovascular System
Immediate Effects
(What did/may have happened when you were exercising?)

Long Term Effects

(What changes would happen if you continued to train like this for a
many months?)

Session Plan: Three

Activity

Method of
Training

Exercise

Component of
Fitness

Resistance
(Weight / Level on
Machine)

Length of
Time or Sets
and Reps

Which
SMART
Target this
relates to

Heart Rate
Training Zone
(Aerobic or
Anaerobic)

Evaluation of Session: Three

How was this
session
Specific to
your sport /
SMART
targets?
How did the
session show
progressive
overload?
How did you
make sure the
session was
designed for
your
individual
differences?
What rest and
recovery
needs to take
place after this
session?
Have applied
the FITT
principles?
Explain how
you have
applied them.

How can you

make the
session more
specific next
week?
How can you
show
progressive
overload for
next week?
What
changes need
to be made
for next week
to account for
your
individual
differences?
Why did you
need that
amount of
rest and
recovery?
How can you
apply the
FITT
principles
next week?

Effects of Exercise During Your Training Session:

Respiratory System
Immediate Effects
(What did/may have happened when you were exercising?)

Long Term Effects

(What changes would happen if you continued to train like this for a
many months?)

Session Plan: Four

Activity

Method of
Training

Exercise

Component of
Fitness

Resistance
(Weight / Level on
Machine)

Length of
Time or Sets
and Reps

Which
SMART
Target this
relates to

Heart Rate
Training Zone
(Aerobic or
Anaerobic)

Evaluation of Session: Four

How was this
session
Specific to
your sport /
SMART
targets?
How did the
session show
progressive
overload?
How did you
make sure the
session was
designed for
your
individual
differences?
What rest and
recovery
needs to take
place after this
session?
Have applied
the FITT
principles?
Explain how
you have
applied them.

How can you

make the
session more
specific next
week?
How can you
show
progressive
overload for
next week?
What
changes need
to be made
for next week
to account for
your
individual
differences?
Why did you
need that
amount of
rest and
recovery?
How can you
apply the
FITT
principles
next week?

Effects of Exercise During Your Training Session:

Skeletal System
Long Term Effects
(What changes would happen if you continued to train like this for a
many months?)

Session Plan: Five

Activity

Method of
Training

Exercise

Component of
Fitness

Resistance
(Weight / Level on
Machine)

Length of
Time or Sets
and Reps

Which
SMART
Target this
relates to

Heart Rate
Training Zone
(Aerobic or
Anaerobic)

Evaluation of Session: Five

How was this
session
Specific to
your sport /
SMART
targets?
How did the
session show
progressive
overload?
How did you
make sure the
session was
designed for
your
individual
differences?
What rest and
recovery
needs to take
place after this
session?
Have applied
the FITT
principles?
Explain how
you have
applied them.

How can you

make the
session more
specific next
week?
How can you
show
progressive
overload for
next week?
What
changes need
to be made
for next week
to account for
your
individual
differences?
Why did you
need that
amount of
rest and
recovery?
How can you
apply the
FITT
principles
next week?

Effects of Exercise During Your Training Session:

Muscular System
Immediate Effects
(What did/may have happened when you were exercising?)

Long Term Effects

(What changes would happen if you continued to train like this for a
many months?)

Session Plan: Six

Activity

Method of
Training

Exercise

Component of
Fitness

Resistance
(Weight / Level on
Machine)

Length of
Time or Sets
and Reps

Which
SMART
Target this
relates to

Heart Rate
Training Zone
(Aerobic or
Anaerobic)

Evaluation of Session: Six

How was this
session
Specific to
your sport /
SMART
targets?
How did the
session show
progressive
overload?
How did you
make sure the
session was
designed for
your
individual
differences?
What rest and
recovery
needs to take
place after this
session?
Have applied
the FITT
principles?
Explain how
you have
applied them.

How can you

make the
session more
specific next
week?
How can you
show
progressive
overload for
next week?
What
changes need
to be made
for next week
to account for
your
individual
differences?
Why did you
need that
amount of
rest and
recovery?
How can you
apply the
FITT
principles
next week?

Diet, Health, and Wellbeing

Macro Nutrients

How can it help you?

Food sources

Other Vital Components of a Balanced Diet

How can it help you?

Food sources