Gcse Pep

GCSE

PERSONAL EXERCISE

PLAN

1

PLANNING THE PROGRAMME

Before planning a programme it is important to have background information

about yourself, this can be used to help plan out the right programme for you.

BACKGROUND

Gender: Male

Age: 15

Weight: 11.3 stone

Height: 5 Ft 10in

Resting Heart Rate: 68

Medical Background: I have had minor injuries in the past two years, a strained shoulder and a

sprained knee, which took six weeks before I was back to normal, I had some physio to strengthen

hamstrings and quads.

Medication: Anti inflammatory during knee and shoulder injuries. Occasional / pain killers

Smoker: No

Peak Flow Average (vital capacity) : 530

Food intake: I consider my diet to be a little too high in fat intake and this is something I will look at

as part of my PEP.

Injuries. I hope these injuries will not affect my PEP, but as a precaution I will consider them when

constructing my plan. If for example my knee causes any concern I can reduce some of the running

exercises and include some swimming and more bike work in the gym. All these exercises will

reduce the weight through the joint. Both swimming and cycling are good exercises to keep

working on stamina but not damage the joints.

Playing experience. I was in the school and district football team. And I play for a local Sunday

team up front.

2

FITNESS LEVELS

As part of my GCSE course I have performed a number of fitness tests, along with a fitness

assessment when I joined the gym. My profile is as follows: -

AREA OF FITNESS

TEST

SCORE

RATING

AVERAGE

FLEXIBILITY

SIT & REACH

+1

SPEED

50M SPRINT

7.5 SEC

STAMINA

BEEP TEST

LEVEL 9. 4

MUSC/ ENDUR

PRESS UP TEST 20

GOOD

FAIR

FAIRLY GOOD

POWER

ST LONG J

1.70 M

AGILITY

ILLINOIS

17.2SEC

COORDINATION

WALL THR

32

BALANCE

STORK TEST

27 SEC

FAIR

REACTION TEST

RULER

45CM

GOOD

3

GOOD

FAIRLY GOOD

GOOD

THE TYPES OF...