Physical Education 4ºESOGroup: 4B

Name: CLAUDIA GONZÁLEZ FDEZ

A Personal Exercise Plan is a training programme that is specific to you and your sporting or physical activity. It is
prepared using knowledge about your own needs of the test for which you are training and a thorough understating of
the fitness principles. You must include the following sections in your PEP:
 Fitness test record sheet & Introduction to include strengths, weaknesses and area that you wish to improve
 SPORRRT & FITT principles of training
 An outline of your Stamina/Strength/Speed/Suppleness training session (I&II)
 Physical activity log (6 weeks)
 Final Evaluation including results
 Fitness Testing RESULTS ( Score + Rating)
(record sheet)
Pre PEP During PEP During PEP Post PEP
SCORE:4 SCORE: SCORE: SCORE:
F SIT AND REACH TEST

I (FLEXIBILITY) RATING:1,5 RATING: RATING: RATING:

SCORE:4,8 SCORE: SCORE: SCORE:

T MULTISTAGE FITNESS TEST
(ENDURANCE) RATING:4,8 RATING: RATING: RATING:
N
SCORE: 10, 68 SCORE: SCORE: SCORE:
9 X 4 TEST
E (SPEED/AGILITY) RATING: 8 RATING: RATING: RATING:

S SCORE:175 SCORE: SCORE: SCORE:

STANDING LONG JUMP TEST
S (MUSCULAR STRENGTH) RATING:6,5 RATING: RATING: RATING:

SCORE: SCORE: SCORE: SCORE:

T Other tests:

RATING: RATING: RATING: RATING:

SCORE: SCORE: SCORE: SCORE:

E Other tests:

RATING: RATING: RATING: RATING:

S Other tests: SCORE: SCORE: SCORE: SCORE:

RATING: RATING: RATING: RATING:

According to my results, my strengths and weaknesses are:

Mainly, I think my weaknesses are in the part of endurance. This may be because in this part I usually get very tired so I can
´t last a lot of time running. My strength I think it would be in the part of speed , in which I got a good mark and I like
practicing it.

The area of personal fitness that I want to improve is (explain why):

I want to improve the stamina test, because it is the most difficult for me and in the one that I got the worst mark. I’m going
to try to improve it by running in the treadmill in the gym. I will start running softer, and while time is going by, the speed of
the treadmill will be faster. I can practice this exercise each day in the gym, and I think it can help me a lot.

…and therefore, my chosen component of fitness

to improve is: ENDURANCE/STAMINA

 Principles of training
You must show understanding of the training principles. In the following table you need to explain what each
principle of training is and how it will be applied to your training programme.

Principle of Description of the principle How will this be applied to your PEP
Specificity- Consist of choosing the right kind of activities to As I want to improve my stamina, I should focus on
Individual Needs improve each physical fitness component, and the training my lower body. I can perform this by running
right combination of physical fitness components to or doing exercises mainly for my legs.
help in activities of daily living. Also, training
specifically for the specific activity of interest.
Progression  Increasing the frequency, intensity and duration of an I´m going to start the 1º week by running for more or
activity over periods of time.  Improvements in less 15 min, and I would try to finish in the 6º week by
physical fitness are realized fairly rapidly at the onset running approximately 30 min. I will also apply this
of an exercise or training program. method in the exercises I perform in the different
machines at the gym
Overload Overload does not refer to the idea that one needs to This I´m going to apply it mainly in the exercices I
overexert or exert at high intensities to obtain gains in perform in the machines. I will increase the load of
fitness; it simply means that one needs to load the them week by week. But not straining myself a lot
body more than it is usually accustomed to. because I can get injured.

Reversibility -  In reversibility, physical fitness or the effects of a I´m not going to stop a whole week of exercising,
Rest and recovery physical activity program cannot be stored. The gains because then if I want to start again I will probably have
in fitness that were made begin to reverse themselves lost physical form. But I will also leave one day of rest
to the original starting point.  Recovery is the time between each day of sport so My body can recover
needed for your body to repair any damage caused by from the exercise
physical activity. Rest is the amount of time you allow
your body to recover. You need to rest until your body
has fully recovered, or you will just end up injuring
yourself
Tedium  The time you spend training needs to be interesting I´m going to raise for more or less 10 different exercises
as well as useful. You need to do different things in in different machines at the gym so I can divide them
each session, otherwise you will get bored and never for each day at the week and I can practice 3 or 4
want train at all. different exercises each day. But the exercise I practice
in the treadmill cannot be eliminated because is the
main exercise I have to practice to improve my
endurance
The FITT principle
You must also explain the FITT principle and how it will affect your training.
Explanation of the Principle How will you apply it to your PEP
Frequency Frequency is how often you train. It increases by I´m going to try to train 3 days a week so I can
training a greater number of times each week. This can maintain and improve my physical form
be done either as continuous or interval training
Intensity Intensity is the amount of physical power that the body I´m going to measure my intensity by my heart rate. I
uses when performing an activity. Your target heart can see this value in my smart watch, so I can see how
rate is 50 to 85 percent of your maximum heart rate. It my body is working: If I see that the value of my heart
Include target
is the level at which your heart is beating with rate is lower than the 70-80% of my maximum, I will
heart rate zone
moderate to high intensity. have to increase the speed or intensity of my exercise.
Time Time is the length of the physical activity. As with the In the treadmill , I´m going to start by running 15
other aspects of the FITT principle, time varies minutes (divided in 3 sets were in each of them I start
depending on the health-related running soft, and then I will add gradually more speed
so that I finish the set by running in sprint) and try to
finish my PEP by running 30 min. Then In the machines
I will use the same method but instead of doing it with
times I will practice it with loads and sets (In each
machine I will divide the exercise in to two sets. The
first one will have one load and the second set will
have a bit more of load.) I will also try to end in the 6º
week by improving as much as I can the load in the
machines and the sets I make , but not overloading
because I can get injured
Type Type or specificity, refers to the specific physical In my train I´m performing mainly the endurance and
activity chosen to improve a component of health- the strength. As the main thing I want to improve is the
related fitness. endurance part, I run on the treadmill, but to support
that exercise my muscles must be strong enough, so I
also have to improve the muscular strength. I do it by
performing activities in the different machines in the
gym.
 LATERAL PLANK CLIMBER JACKS
I. TRAINING SESSION to develop:
STRENGTH/STAMINA/SUPPLENESS/SPEED AND 1 LAP
On the diagram below write the names of the exercises that you will be using in your training session in the correct
order. Include warm ups (WUp) and cool down activities (CD).
JUMPING AND 1 LAP JUMPING JACKS
DIPS FOR AND 1 LAP
STREECHES WARM UP: 3 Laps and
BURPEES AND 1 AND
LAP 2 LOWER
Joint BODY
mobility while runing:
CIRUCIUT 2 REPS: PLANK
LAPS JOOGING arms, knees,ankles…
Crunches

UP AND DOWN

BRIDGES

Fill in the table to show how you are planning to progress over the 6 weeks. You must decide the type and
number of exercises each week, the amount of sets, distance and time or repetitions you will complete at each station.

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Station/Exercise sets/distance sets/distance sets/distance sets/distance sets/distance sets/distance
time/reps time/reps time/reps time/reps time/reps time/reps
weight weight weight weight weight weight
Crunches 25 SEC 27 SEC 29 SEC 32 SEC 35 SEC

JUMPING JACKS 20 REPS 22 REPS 24 REPS 26 REPS 28 REPS

UP AND DOWN 20 REPS(10 22 REPS(10 24 REPS(10 26 REPS(10 28 REPS(10

WITH WITH WITH WITH WITH
EACH LEG) EACH LEG) EACH LEG) EACH LEG) EACH LEG)
CLIMBER JACKS 25 SEC 27 SEC 29 SEC 32 SEC 35 SEC

PLANK 25 SEC 27 SEC 29 SEC 32 SEC 35 SEC

JUMPING 25 SEC 27 SEC 29 SEC 32 SEC 35 SEC

DIPS FOR LOWER 20 REPS (10 22 REPS(10 24 REPS (10 26 REPS(10 28 REPS(10
BODY WITH WITH WITH WITH WITH
EACH LEG) EACH LEG) EACH LEG) EACH LEG) EACH LEG)
BURPEES 20 REPS 22 REPS 24 REPS 26 REPS 28 REPS

LATERAL PLANK 25 SEC 27 SEC 29 SEC 32 SEC 35 SEC

BRIDGES 20 REPS 22 REPS 24 REPS 26 REPS 28 REPS

 II. TRAINING SESSION to develop:
STRENGTH/STAMINA/SUPPLENESS/SPEED
This is to add a brief explanation about the exercises you use in your routine for your specific needs and goals. Do the
following: 1) Name the exercise (stretch, muscle workout or method of training). 2) Point out the specific goal (Sup.-
muscle you try to stretch Str.- develop strength in your arms (A), legs (L) or core(C) Spe.-Sta.- kind of speed or endurance
to develop.) 3) List the steps or describe how to do it. 4) Include a picture or a simple draft to describe it (drawing).

Name Specific Goal Steps (how to do it) Picture

 Final Evaluation and Results
Include some of the following points in your evaluation once you complete your training after the sixth week:
o Improvements to your fitness level. Give examples of where you can see this.
o Good points about your PEP, what worked well?
o Any changes you could make to improve your PEP, what didn’t work well?
o Were your choices of activity suitable for your intended outcomes?
PHYSICAL ACTIVITY LOG Instructions:
This 6 week generic calendar is designed to assist students in recording 1 Fill in the date fields as they correspond to the date for which you are recording activities. daily
physical activities. 2 Then begin entering the activities under the appropriate cell.
3 Endurance; Load is expressed in sec/min or metres. Intensity is expressed as a percentage.
4 Only enter data in days where you were physically active.

Date:18-1-22 Day- 1 Date:20-1-22 Day- 2 Date:22-1-22 Day- 3 WEEK 1

Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time
ENDURANCE RUNNING 3 85% (175 15MIN ENDURANCE RUNNING 3 80% 15MIN ENDURANCE RUNNING 3 85% 15 MIN
HEART RATE)
SPEED SPEED RUNNING 1 85% 3MIN SPEED WEEKLY
MACHINES 2 OF 25-30 KG 70%( 140 30 MIN MACHINES 2 25-30 KG FOR 70% 30MIN MACHINES 2 25-30 KG FOR 65% 35MIN
TOTALS
STRENGTH STRENGTH STRENGTH
FOR EACH HEART RATE) FOR EACH LOWER FOR EACH LOWER (MINUTES)
LOWER LOWER LOWER
BODY AND BODY AND
BODY BODY AND BODY AND
ABS NOTHING ABS NOTHING
ROUTINE FOR ABS ROUTINE FOR ABS
FLEXIBILITY STRECHS 1 OF 50% (100 10 MIN FLEXIBILITY STRECHS 1 EACH 45% 10MIN FLEXIBILIT STRECHS 1 EACH 10 MIN
EACH HEART RATE) Y
Totals 55MIN Totals 50 MIN Totals 60 MIN 173 MIN

Date:25/1/2022 Day- 1 Date: 27/1/2022 Day- 2 Date:28/1/2022 Day- 3 WEEK 2

Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time
ENDURANCE RUNNING 4 80% 20MIN ENDURANCE RUNNING 4 80% 20 MIN ENDURANCE RUNNING 8 70% 8 MIN

SPEED SPEED RUNNING 1 85% 2 MIN SPEED WEEKLY

STRENGTH MACHINES 2 OF 30 KG 70% 30MIN STRENGTH ABS 2 OF 30KG 70% 30 MIN STRENGTH CIRCUIT 2 75% 25 MIN TOTALS
FOR EACH ROUTINE EACH IN CLASS (MINUTES)
LOWER
AND FOR ABS
BODY AND
ABS LOWER ANS
ROUTINE BODY LOWER
BODY
FLEXIBILITY STREECH 1 OF 50% 10MIN FLEXIBILITY STREECH 1 OF 50% 10 MIN FLEXIBILIT STREECH ONE 50% 5 MIN
EACH EACH Y OF
EACH
Totals 60 MIN Totals 62 MIN Totals 40 MINS APROX 162

Date:1/2/2022 Day- 1 Date:5/2/2022 Day- 2 Date: Day- 3 WEEK 3

Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time
ENDURANCE RUNNING 4 80% 20 MIN ENDURANCE RUNNING 5 80% 25 MIN ENDURANCE
SPEED RUNNING 1 85% 5 MIN SPEED SPEED WEEKLY
STRENGTH MACHINES 3 OF 25KG 1º SET 75% 35 MINS STRENGTH MACHINES 3 OF 25KG 1º SET 75% 30 MIN STRENGTH TOTALS
FOR EACH 30KG 2ºSET FOR EACH 30KG 2ºSET (MINUTES)
LOWER LOWER
35KG 3º SET 35KG 3º SET
BODY AND BODY AND
ABS ABS
ROUTINE ROUTINE
FLEXIBILITY STREECH 1 OF 50 % 10 MIN FLEXIBILITY STREECH 1 OF 50% 10 MIN FLEXIBILIT
EACH EACH Y
Totals 70 MIN Totals 70 MIN Totals 140 MIN

Date:8/2/22 Day- 1 Date: 10/2/2022 Day- 2 Date:11/2/22 Day- 3 WEEK 4

Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time
ENDURANCE RUNNING 5 85% 25MIN ENDURANCE RUNNING 5 85% 25MIN ENDURANCE WALKIN 60/70% 130
G
WEEKLY
SPEED SPEED SPEED
TOTALS
STRENGTH MACHINES 3 OF 30/35KG 75% 35 MIN STRENGTH MACHINES 3 SETS 30/35KG 70% 30 MINS STRENGTH
FOR EACH FOR (MINUTES)
LOWER LOWER
BODY AND BODY
ABS
ROUTINE
FLEXIBILITY STREECH 1 OF 50% 10 MIN FLEXIBILITY STREECH 1 OF 50% 10 MIN FLEXIBILIT
EACH EACH Y
Totals 70 MIN Totals 65 MIN Totals 130 MIN 265MIN

Date: Day- 1 Date: Day- 2 Date: Day- 3 WEEK 5

Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time
ENDURANCE ENDURANCE ENDURANCE
SPEED SPEED SPEED WEEKLY
STRENGTH STRENGTH STRENGTH TOTALS
(MINUTES)
FLEXIBILITY FLEXIBILITY FLEXIBILIT
Y
Totals Totals Totals
Date: Day- 1 Date: Day- 2 Date: Day- 3 WEEK 6
Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time
ENDURANCE ENDURANCE ENDURANCE
SPEED SPEED SPEED WEEKLY
STRENGTH STRENGTH STRENGTH TOTALS
(MINUTES)
FLEXIBILITY FLEXIBILITY FLEXIBILIT
Y
Totals Totals Totals
6 Week Program Total (hours)
PHYSICAL ACTIVITY LOG (continued) Instructions:
1 Only for advanced students who already train more than three days a week (sports, extrac. activities)
2 Write down the training that was planned by your coach or personal trainer.
3 You can complement the previous one with your own planning.
4 You can focus on the areas you don't usually work a lot in your sport or physical activity.

Date: Day- 4 Date: Day- 5 Date: Day- 6 WEEK 1

Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time
ENDURANCE ENDURANCE ENDURANCE

SPEED SPEED SPEED WEEKLY

TOTALS
STRENGTH STRENGTH STRENGTH
(MINUTES)
FLEXIBILITY FLEXIBILIT FLEXIBILIT
Y Y
Totals Totals Totals

Date: Day- 4 Date: Day- 5 Date: Day- 6 WEEK 2

Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time
ENDURANCE ENDURANCE ENDURANCE

SPEED SPEED SPEED WEEKLY

TOTALS
STRENGTH STRENGTH STRENGTH
(MINUTES)
FLEXIBILITY FLEXIBILIT FLEXIBILIT
Y Y
Totals Totals Totals

Date: Day- 4 Date: Day- 5 Date: Day- 6 WEEK 3

Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time
ENDURANCE ENDURANCE ENDURANCE

SPEED SPEED SPEED WEEKLY

TOTALS
STRENGTH STRENGTH STRENGTH
(MINUTES)
FLEXIBILITY FLEXIBILIT FLEXIBILIT
Y Y
Totals Totals Totals

Date: Day- 4 Date: Day- 5 Date: Day- 6 WEEK 4

Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time
ENDURANCE ENDURANCE ENDURANCE

SPEED SPEED SPEED WEEKLY

TOTALS
STRENGTH STRENGTH STRENGTH
(MINUTES)
FLEXIBILITY FLEXIBILIT FLEXIBILIT
Y Y
Totals Totals Totals

Date: Day- 4 Date: Day- 5 Date: Day- 6 WEEK 5

Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time
ENDURANCE ENDURANCE ENDURANCE

SPEED SPEED SPEED WEEKLY

TOTALS
STRENGTH STRENGTH STRENGTH
(MINUTES)
FLEXIBILITY FLEXIBILIT FLEXIBILIT
Y Y
Totals Totals Totals
Date: Day- 4 Date: Day- 5 Date: Day- 6 WEEK 6

Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time Component Activity Sets Load Intensity Total time
ENDURANCE ENDURANCE ENDURANCE

SPEED SPEED SPEED WEEKLY

TOTALS
STRENGTH STRENGTH STRENGTH
(MINUTES)
FLEXIBILITY FLEXIBILIT FLEXIBILIT
Y Y
Totals Totals Totals

6 Week Program Total (hours)