PEPPlanning and monitoring a

personal exercise programme

The individual and their requirements

What is the individual trying to achieve?

• To lose weight• To maintain a healthy heart• For general health and well-being, to feel

good about themselves• To regain fitness after an injury• To get properly fit to play a specific

competitive sport

Take into account individual’s background/history

• Male or female?• Young or old?• Previous exercise

experience?• Medical clearance?

Which fitness components?

• Based on the individual’s requirements and what you are trying to achieve, you then decide which fitness components you are going to train to improve.

Physiological fitness components

Flexibility

MuscularEndurance Speed

Strength

Cardio-Vascular

Endurance

PhysiologicalFitness

components

Skill related fitness components

Agility

Balance

timingSpeed ofreaction

Co-ordination

Skill relatedFitness

components

Which fitness components?

Fitness testing and measurement

• When you have decided which fitness components to address, it is a good idea to do some fitness tests to ascertain the starting level of fitness.

• You can then re-test every so often to check that fitness levels are improving and to modify your training programme where necessary.

The multistage fitness test• Tests cardiovascular

endurance• Gives a fairly

accurate estimate of VO2 max (how efficiently our heart and lungs can get O2 to our muscles over a period of time).

• Good test for games players

The 12 minute run (Cooper test)

• Also tests cardiovascular endurance

• Good test for events which require continuous steady activity

Sprint tests

• Measure speed• 30m acceleration test• 60m sprint test• 30m ‘flying’ sprint test• The running based

anaerobic sprint test (RAST)

Sit and reach test

• Measures flexibility (hips, hamstrings & lower back)

Press-up / sit-up test

• Test muscular endurance

Illinois speed and agility test

• Tests speed, agility and balance

Stork stand test

• balance

The training programme

• When developing a training programme you need to follow certain important principles

FITT Principles

• Frequency

• Intensity

• Time

• Type

• 3 x per week

• How hard we work

• 30 minutes

• Must reflect the needs of the sport

Training principles• Overload

• Specificity

• Progression

• Peaking

• Reversibility

• Working beyond present limits – body adapts

• Training must be specific to the intended activity

• Easy -> difficult General -> specific Quantity -> quality• Coincide with major event

• Improvements lost at about one third the rate gained

Which training methods?

• Circuit training• Continuous training• Fartlek training• Flexibility training• Interval training• Weight training