Lesson video

Hi, there.

Welcome to your lesson.

Today's lesson is about writing your Personal Exercise Programme or your PEP, and it's to do with the written coursework part of your GCSE PE.

My name's Ms. Hacking, and I'm really looking forward to being your teacher today.

So by the end of today's lesson, I'm hoping that we can all analyse and evaluate the performance of yourself or someone else in a named activity from the specification.

Our keywords today are a PEP, or personal exercise programme, fitness, principles of training, and training methods.

You may wish to pause the video now and jot down the definitions of our keywords.

Today's lesson is split into four part.

In the first part of today's lesson, we want to know what a PEP involves.

In the second part of today's lesson, we're going to look at our aim and planning analysis.

In the third part of today's lesson, we're going to look at carrying out and monitoring how you do your PEP.

And in the final part of today's lesson, we're going to evaluate fitness data and the programme, so that we're able to apply it to our PEP.

Let's get started.

So the PEP is written coursework worth 10% of your overall mark.

It is worth the same as each of your practical sports, and as such, it is essential you put time and energy into its creation.

You'll draw on knowledge and skills that you've developed throughout the GCSE PE course, and your mark is determined by how well you apply, analyse, and evaluate that knowledge.

It is internally marked, but also externally moderated to ensure marks are rewarded fairly across the country.

A PEP is often used to improve certain components of fitness or ability in sports specific skills to an individual person.

A good PEP will support an individual, understand their health and fitness through planning, performing, monitoring, and evaluating their performance.

And as Sam's mentioned, exercise programmes usually run for about six weeks.

Okay, that was a lot of information.

So let's have a quick go to check to see if you can remember what percentage of your final GCSE PE grade is your PEP worth? Is it 5%, A, B, 10%, C, 20%, or D, 40%? Well, then if you remembered it was B, your PEP is worth 10% of your final grade.

So the PEP is marked in five sections.

For the first strand or section, you'll be given a mark out of 20.

And this is how well you collect and interpret initial fitness and performance data.

For the second strand or part of your PEP, you'll be given a mark out of 20 for how well you can justify a component of fitness to improve, apply smart principles, apply the principles of training, and use correct training methods.

For the third part of the PEP.

You will be awarded a mark out of 20 for how well you can collect and compare pre and post-PEP fitness test data justifying why there may be any differences.

For the fourth part of the PEP, you will be given another mark out of 20 for how well you can evaluate the methods of training, smart targets, and principles of training with recommendations.

And from the final part of the PEP, you will be given another mark out of 20 for how appropriate, detailed, and the coherent flow of writing within 1,500 words.

So your teacher will then add up your total mark and divide it by five to give you the final mark for your coursework.

So for example, if this person achieved 18 marks in the first round, 19 marks in the second, 16 marks in the third, 20 marks in the fourth, 18 marks in the fifth, they would get a total of 91 marks.

So then their teacher would divide it by five, and they would get 18.

2, which rounded would be 18 marks.

So for their PEP, they would get 18 marks out of 20.

So that is how the marking of your PEP will go, and that will be the final 10% of your GCSE grade.

Your PEP should cover three areas of content.

The first area should demonstrate your aim and planning analysis.

The second area shows how you carry out and monitor your PEP.

And the third area will be how well you evaluate the fitness data and the programme.

Okay, let's have a go to check.

Which area should not be covered in your PEP? Is it A, evaluation of fitness data and programme? Is it B, diet and nutrition tracking? Is it C, carrying out a monitoring your PEP? Or is it D, aim and planning analysis? Well done if you spotted it was B.

For our PEP, we don't need to talk about diet and nutrition tracking.

So well done if you spotted that and got that right.

Okay, now it's your turn to have a go to task.

For the first part of the task, I would like you to identify which sport you would like to base your PEP on.

Now this is probably one of your sports that you are doing in your practical assessment, and it's probably a sport that you really enjoy and that you may be are quite experienced doing or you like to play a lot.

You're going to create a mind map to identify the important components of fitness for that sport.

So you may wish to pause a video now to give yourself time to complete the task.

Okay, so for the first part of the task, you are asked to identify which sport you would like to base your PEP on.

Hopefully, one that you like and enjoy participating in.

For the second part of the task, you are asked to create a mind map to identify the important components of fitness for your sport.

So I have included climbing as my sport that I would like to base my PEP on.

However you probably have selected a different sport based on specification.

Then once you have decided on your sport, I'm hoping that you've talked about the different components of fitness that would be useful to support performance in that sport.

Now they might be different to mine, but some of them might be similar too.

So well done if you've completed that task.

Okay, let's move on to the second part today's lesson where we're going to look at the aim and planning analysis.

So before taking part in a personal exercise programme, it's important to effectively plan the programme to ensure it meets the needs of the individual taking part.

So Sam has said, what information should you know before doing a PEP? And that's really important that we don't just go straight into a PEP, we need to know some information before.

A PAR-Q is a Physical Activity Readiness Questionnaire.

And this is completed before training to make sure an individual is safe to train and any adaptations can be made.

So it might include questions such as, did you have any medical conditions? What experience do you have at taking part in exercise, in certain sports, in certain physical activities? What's your age? Because obviously a training programme for a 12-year-old may be completely different to a training programme for an 85-year-old.

What gender are you? Do you have any allergies? What's your blood pressure and are you pregnant? These are all things that we need to know before taking part in a training programme.

There may be other questions you need to consider when planning a PEP also, and these may be asked by a personal trainer or a coach.

So some questions may include, what are your goals? What is it that you're trying to achieve from taking part in this training? Where will you be able to train? Because the training that you plan would be different if you had access to a gym or if you didn't.

How long will your training programme last? Are there any barriers that may stop you training? For example, if you are at school during the day or you're at work during the day, you might not be able to train during the day, and also be tired when you're training.

These are examples of barriers as well.

Okay, let's go to quick check.

What is a PAR-Q? Is it A, a Practical Activity Resilience Questionnaire? Is it B, a Physical Activity Resilience Questionnaire? Is it C, a Practical Activity Readiness Questionnaire? Or is it D, a Physical Activity Readiness Questionnaire? Well done if you said D, PAR-Q stands for Physical Activity Readiness Questionnaire, and we would always do it before taking part in a training programme.

So to gather information about your level of fitness, you will need to take part in fitness tests.

And Sam's asked us, can we remember all the different fitness tests? I wonder if you can pause a video now and write down all the fitness tests that you can remember.

So I'm hoping that you remembered the grip dynamometer test that measures strength.

The Cooper's 12 minute run or swim test, which measures cardiovascular fitness.

The Illinois agility test, which measures agility.

The Harvard step test, which also measures cardiovascular fitness.

The vertical jump test, which measures power.

The sit and reach test, which measures flexibility.

And a one minute sit-up test and a one minute press-up test, which measures muscular and joints.

Well done if you remembered all of those.

So based on analysis of your fitness test results, you will determine which components of fitness are your strengths and which are a weakness.

For example, here, this person has written down the components of fitness in a table, the fitness test, their score, their rating compared to national averages, and whether that's a strength or a weakness.

So here this person has identified that power is a weakness of theirs, yet agility is a strength.

So then their training plan would aim to improve on an area of weakness.

So for example, here, this person may choose to base their training programme around improving their power as that is a weakness.

So this is what you will need to do for your PEP.

So you will need to also select suitable training methods that specifically help you improve upon your areas of weakness.

So the training methods include continuous, Fartlek, circuit, weight, interval, and plyometrics.

So if we look at the example on the earlier slide, the person that needed to improve their power may select plyometric training as a method of training, because they want to improve their power.

Okay, let's have a go to quick check.

Which is not a method of training? Is it A, Fartlek? Is it B, continuous? Is it C, specificity? Or is it D, plyometrics? Yeah, well done if you notice that it was C, specificity.

Fartlek, continuous, and plyometrics of all training methods where specificity is a principle of training.

So the principles of training are used to ensure that a training programme improves an individual's performance.

Can you remember the principles of training? Well done if you remembered I is individual differences, S is specificity, P for progressive, and O overload, R for reversibility, O for overtraining, and R for rest and recovery.

Those are the principles of training that must be applied to ensure that the training programme improves upon an individual's performance.

So this is how the principles of training can be applied to the PEP.

So an individual difference means that it has to meet the needs of the participant and we'd use a PAR-Q questionnaire or the initial questions when we're planning to make sure that it meets the needs of the individual.

We need to make sure that it's specific.

So it has to be specific to other participant wants to improve.

So again, if we are trying to improve power, we want to make sure the training method, for example, does improve power.

It wouldn't be terribly helpful to do continuous training if we were trying to improve power, that wouldn't be specific.

Progressive overload must be applied because as a time progresses, it needs to get gradually harder so that body adaptions can take place.

Reversibility needs to be known that if the training stops, so if they're doing a six week training programme and the training stops, that body adaptations will also stop and their fitness will not continue to improve.

Overtraining, and rest and recovery must also be considered, as rest and recovery days are needed in the training programme to prevent injuries from overtraining.

Because if they do overtrain and they get injured, then they'll have to stop training and reversibility will also happen.

So let's have a go at applying the principles of training together.

So explain how a principle of training can be applied to a PEP.

So an example could be that specificity needs to be applied to a personal exercise programme to ensure that the training is going to improve what the participant wants to improve.

Okay, can you tell me which principle of training is missing here? Something needs to be applied to a PEP to gradually make it harder.

So improvements can be made.

So I'm hoping that you've spotted that progressive overload needs to be applied to a PEP to gradually make it harder, so improvements can be made.

Can you have a go at writing a sentence for another principle of training? You might have explained any of the following.

Individual differences, reversibility, overtraining, or rest and recovery.

So well done if explained one of those correctly.

So when planning a training programme, you will also need to consider the FITT principle.

Can you remember what FITT stands for? FITT stands for frequency, intensity, type, and time.

So when we apply those to our PEP, frequency will be how often we would train a week.

Intensity would be how hard we push ourselves in our trainings.

Type, would be the type of training method we would use to train.

And the time, would be how long each training session would last for.

So these are all things you need to consider when designing your PEP.

So it's a useful to apply the smart targets to ensure that the training programme is applicable to what you are trying to improve.

So if we go back to the example earlier and power being a weakness, we need to make sure that we are really specifically trying to improve power, and we can do that by applying SMART targets.

So S stands for specific.

So the targets need to be relevant to the individual who is training their activity, their component of fitness, and what they want to improve.

They need to be measurable.

So we don't just wanna say, "Oh, we wanna get better at power.

We wanna be better footballers." We need to have something that we can measure to show that we are improving.

So you must be able to measure if the target has been met.

They need to be achievable.

So the goal must be possible to complete.

You can't just say I want to be the best footballer in England in six weeks.

That might not be achievable.

So you need to make something that you're actually able to complete.

It needs to be realistic.

So other factors like time or resources may mean a goal cannot be achieved.

So planning a training programme where you are training four times a day, but you have school and homework and extra commitments to do after school, well, you're not going to do the training, so therefore that's not realistic.

And it needs to be time bound.

So the goals need to be done over a set period of time.

Often training programmes are done over a six week period, so it would be you'd set yourself a target to try and achieve by that six week period.

Okay, let's have a go to check.

True or false.

SMART stands for specific, measurable, achievable, recorded, and time-bound? Yeah, well done if you said false.

Can you tel me why? Yeah, so SMART stands for specific, measurable, achievable, realistic, not recorded, and time bound.

So well done if you spotted that the R was incorrect.

Okay, now it's your turn for another task.

Alisha wants to improve her muscular strength over a six week personal exercise programme.

Identify how a training programme could be planned for Alisha using a principles of training and FITT principles.

So here are the principles of training and FITT principles, and I'd like you to apply them to Alisha's example of improving her muscular strength.

You may wish to pause a video now to give yourself time to answer this question.

Okay, so Alisha wants to improve her muscular strength over a six week personal exercise programme.

Identify how a training programme could be planned for Alisha using the principles of training and FITT principles.

You might have said something along these lines, I, individual differences.

So you would make sure it's suited to Alisha's individual needs, using a PAR-Q or pre-planning questionnaire.

You would make sure it's specific to improve strength as that's what she wants to improve.

You would use progressive overload.

You would gradually make it harder each week, increasing the weight she's working with, for example.

You would be aware of reversibility knowing that if she stops training, improvements to a muscular strength will also stop.

You would be aware of overtraining, rest and recovery, ensuring she has rest days between training to avoid over training injuries, which might then lead to her stopping training and reversibility occurring.

You would be able to apply frequency as she may start training four times a week in the first few weeks, but gradually overload training to up to five times a week near the end of her training.

Intensity, knowing that for body adaptations to occur, she needs to be working at a high intensity and this should improve, so that as she moves through the training programme, it will increase.

The type, so she's likely to choose weight training because she wants to improve her muscular strength.

The time, so she may choose to do a six week training programme, but each training session may be a different time depending on what she's working.

But she might have said something along the lines of 40 minutes.

So well done if you've applied the principles of training to the situation and the context of Alisha wanting to improve her muscular strength.

Okay, let's move on to the third part of today's lesson, where we're going to look at carrying out and monitoring our PEP.

So this is an example of a six week training programme.

When taking part in your training programme, you must record all your sessions, and some examples of the data you could record include, GPS data, particularly, if you are going on cycles or long runs, you may wish to record how far and how fast you go.

Your rest periods, so how often you rest if you were doing interval training, for example.

The number of repetition, this might be useful for weight training, knowing how heavy you are lifting and how many times you're lifting them.

Linking that to the number of sets you do as well.

The time it takes you.

So again, if you are doing rowing, you might want to time how long it takes you to do a set distance.

Your heart rate.

Your heart rate can give you a lot of detail about how hard you are working.

And your work to rest ratios.

So again, if you were doing circuit training or interval training, for example, it would be useful to note down how many rest you're having and how hard you are working.

Okay, let's have a go to check.

How could you record your training sessions? So you could have said any of the following.

You might have said that you could record GPS data, the number of sets of reps, your work to rest ratio, the length or the amount of rest periods, your heart rate or the time it takes for you to complete a certain task or distance.

It would also be beneficial to retest your fitness during as well as at the end of training programme.

And Alex has said, "But why do we need to retest our fitness?" So we need to retest our fitness to track progress, to identify any adjustments needed and to stay motivated.

It's also helpful to set new goals.

For example, if we were training, and we'd got three weeks in, and we still didn't feel like it was improving the component fitness that we wanted to improve on, it would be useful to test to see if it had, because if it was improving then we might feel a little bit more motivated about continuing to train because training can be difficult and it can be hard.

So it does help us to stay motivated, but it also makes sure that our training is on the right path and it is training what we wanted to do because if, for example, our improvements hadn't shown and we'd maybe got worse, then training might need to be changed to meet our needs a little bit more.

Okay, true or false? Retesting your fitness midway through your training programme can increase motivation.

Yeah, that's true.

Can you tell me why? So seeing the progress you have made in improving your fitness can motivate you to continue with the training because you know it's working.

You want to do more so that you continue to improve.

So well done if you've got that right.

Okay, now it's your turn to have a go to practise task.

Here's the start of Lou's training programme.

What information will Lou record after each session? That's the first part of your task.

Lou will retest her fitness after the three weeks.

So for the second of the task, I'd like you to explain why this is a good idea for her to do.

You may wish to pause a video now to give yourself time to answer the questions.

So here's the start of Lou's training programme.

What will Lou record for each session? So you might have said that for the runs, she could record the time, the GPS, or her heart rate, and she could do this before, during to get her working or her recovery heart rate.

For the row, she could record the distance achieved because specifically the time is already down there, so she could record the distance she achieved in that time or the heart rate again before, during, or after when she's recovering the training.

For the second part of the task, it says that Lou will retest her fitness after the three weeks, and you had to explain why this is a good idea for her to do.

You might have said something along these lines.

We retest our fitness to track progress in showing that our training is effective and leading to improvements.

It helps to identify any necessary adjustments, allowing us to modify workouts if certain areas are not developing as expected.

And regular testing also keeps us motivated by showing measurable results and reinforcing our effort.

It allows us to set new goals, pushing us to continue to improve and challenge ourselves.

So well done if you've written something along those lines and explained why this is a good idea for her to retest her fitness after the three weeks.

Okay, let's move on to the final part of today's lesson where we're looking at the evaluation of fitness data and programme.

So once you've completed your training programme, you'll need to evaluate your PEP by comparing pre-PEP fitness data with data collected after the training programme was completed.

You will also need to evaluate using the data, the impact of your performance.

You can use graphs, charts, and tables to display your data.

And if performance has not improved, you may wish to give reasons for this.

Okay, let's have a go to quick check.

How could you display your pre-PEP and post-PEP data? You might have said tables, charts, or graphs, as these can be used to display your pre-PEP and post-PEP data.

Okay, so Alex retested his cardiovascular endurance after six weeks of continuous training.

What do you notice about his pre-test and post-test data? So Alex's fitness test show that his cardiovascular endurance has improved over the six weeks of training as he ran further in the Cooper 12 minute run in week six.

So therefore, showing improvements to his cardiovascular fitness.

So training has improved them.

Sometimes a fitness test may show that a component to fitness has not improved.

And Alex has asked, "What might you need to do if this has happened?" So you need to work out why was it that you are inconsistent with your training? Was it that you had inadequate training? So maybe the training was too easy or too hard, and therefore you didn't do it? Or was there a lack of recovery time, which meant that you were training on injuries and you overtraining, which wasn't allowing enough time for your body to rest and recover.

Or you might also need to think about adapting or changing your training so that it improves and it meets your individual needs and is a bit more specific to what you're trying to improve.

Okay, let's have a go to check.

Why might a post-PEP fitness test not show improvement? Could it be A, participant might have suffered an injury? Would it be B, inadequate training which was too easy? Could it be C, which is progressive overload was used? Or is it D, inconsistent commitment to training? Well done if you've said A, B, and D.

These are all reasons why the post-PEP fitness test data might not have shown improvements because the participants suffered an injury, so therefore, couldn't train.

There was inadequate training, which was too easy, and therefore, they didn't improve on the component of fitness that they wanted to or that there was an in inconsistent commitment to training so they weren't able to improve.

Well done if you said those three.

Okay, now it's your turn to have a go at a final task.

For this task, I would like you to evaluate Sam's pre-PEP and post-PEP fitness test results.

You may wish to pause the video now to give yourself time to complete the task.

Okay, so you are asked to evaluate Sam's pre-PEP and post-PEP fitness test results and you may have said something along these lines, that Sam's grip strength improved by 10 kilogrammes following the six weeks of training.

Sam's speed increased by 0.

3 seconds following six weeks of training.

Sam's power did not improve after six weeks of training, possibly due to inconsistency with plyometric exercises, or because the training intensity was too low.

So well done if you said something along those lines.

That gives us just enough time to summarise today's lesson.

So the PEP is written coursework worth 10% of your overall mark.

And your PEP should cover three areas of content, aim and planning analysis, carrying it out and monitoring your PEP, and evaluation of fitness data and programme.

A PEP is a planned six to eight week training programme used to improve specific aspects of health and fitness.

Principles of training should be applied to a PEP to enable improvements to occur.

I really hope this has helped guide you how to write your PEP and that you're feeling confident in having a go at your written coursework.

I wish you the best of luck, and I'll look forward to seeing you again soon.