GCSE PERSONAL
EXERCISE
PLAN

Background
Age: 15
Weight: 8.2 stone
Height: 5ft 7inches
Resting Heart Rate: 80bpm
Medical Background: No previous injury’s

I have been cycling regularly for 2 years usually about 3km.Usually I cycle 1-2 times a week,skateboard once a week and cycle once a week.I also attend the gym 1-2 times a week

Fitness Test
Type
Test
Score
Rating
Agility
Illinois

Flexability
Sit and Reach

Speed
50m Sprint

Stamina
Beep Test

Balance
Stork Test

Coordination
Wall Throw

Reaction Test
Ruler Drop

Types of fitness involved in running
-Stamina
-Muscular Endurance
-Balance
-Cardiovascular
-Co Ordination

Aim
My aim is to improve my cardiovascular endurance as this is what I see as the weakest element of my fitness.I will be measuring this using the cooper test, the cooper test is an internationally recognised test and is used by many armys across the world.The results can be compared to this table for my age range.I will test pre and post program.
Age
M/F
Very Good
Good
Average
Bad
Very Bad
15-16
M
2700m+
2400-2700m
2200-2399m
2100-2199m
<2100m

Pre Program Test
Before I began the pr

DIET
This is my average day of food intake this will be taken into consideration when planning my pep

Breakfast : Bacon sandwich with tomato sauce Glass of orange juice

Morning Snack : Small chocolate bar

Lunch : Peanut butter sandwich Bag of crisps Carton of orange juice Cookie Dinner: A cooked meal with usually meat, potatoes and vegetables

Evening Snack : Usually a bag of crisps or a chocolate bar and a glass of coke.

To help with my pep I am going to be adjusting my diet as I will be burning more calories.I will swap things out with healthier options

Breakfast -Bowl of cereal Orange juice

Morning Snack – Piece of Fruit

PLAN
Frequency - I will train twice a week Mondays and Thursdays,giving myself time to recover.
Intensity - By the end of the program I want to be working at about 65% of my maximum heart rate (220-age=205) which is 133 to begin I will start at 60% of my maximum heart rate which is 123 I will then gradually increase my intensity.

Time – My sessions will last for about 45 minutes if the activity’s are finished early they will be repeated.

Type – I will use endurance, circuit and fartlek training

I will also take into account:

Variance – I will vary my training sessions to avoid boredom,I will do this by using a variety of machines.Variance is important to maintain motivation.
Reversibility – I will be aware that when training is interrupted,the muscles will begin to return to their pre exercise state

Warm Up
Warming up is very important prior to exercise ,the increased heart rate will release more oxygen to the muscles.I will start the warm up shuttle runs of 25m each to increase the heart rate, followed by a series of dynamic stretches to stretch the muscles in use during the training session.
Cool Down
A cool down is also very important, it helps your heart rate and breathing return to resting rates,it also aids the removal of lactic acid to prevent muscles soreness.I will start by doing a slow paced jog which slowly changes into a walk followed by a series of static stretches.
Training Session 1
Warm Up­ - Shuttle Runs 2x25m Sprints 4x25m Jog 2x25m Sprints(Pulse Raiser)
Lunges,Leg Swings and Ankle Bounces (45 sec each)

Activity - 2km run (keep constant speed) 9mins50seconds 2min rest 1km Row (Speed 7 resistance)11mins40seconds

Cool
Down - 500m walk

Equipment - Cones,Rowing,Machine,Running Machine

Evaluation - Resting Heart Rate(start) 76bpm Active Heart Rate 126bpm Time taken to return to resting 6mins
I feel that this session went well I repeated the main activity twice. So for the next session I think I should extend the distance for my run.

Training Sessions 2
Warm Up -