Lesson video

Hi, there.

Welcome to your lesson.

Today's lesson is on the promotion of personal health and is part of the health, fitness, and well-being unit in exam two of your GCSE PE.

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

By the end of today's lesson, I'm hoping that we can explain the importance of a personal exercise programme and apply it to a training.

Here are today's keywords.

We have PEP, which is a personal exercise programme, fitness, PAR-Q, and training methods.

You may wish to pause the video now in order to write down the definitions of our keywords because you're going to need to know them for today's lesson.

Our lesson today is split into three parts.

In the first part, we're going to explain how to plan a PEP.

In the second part, we're going to look at applying the principles of training to a PEP to ensure that our PEP, or our personal exercise programme, is effective in improving our components of fitness.

And in the third part of today's lesson, we're going to evaluate examples of PEPs to really support us gaining that knowledge to be able to hopefully write our own for our coursework.

Let's get started.

So promoting personal health is important because it enhances the quality of life, increases longevity, and supports physical, emotional, and social well-being.

A great way to support personal health is to plan and use a personal exercise programme, or what we call a PEP.

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

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

Sam has mentioned that exercise programmes like a PEP usually run for about six weeks because if they run for too long, then the participant might get bored and stop training, but if they don't run long enough, if they only run for a couple of days, then there won't be enough training to see improvements in each of the components of fitness or the sport specific skills.

Okay, let's have a go at a question.

True or false? Promoting personal health is only important to support physical health.

That's false.

Can you tell me why? Yeah, promoting personal health is important to support all aspects of health.

So including the physical, emotional, and social aspects of health.

Well done, if you got that right.

Before taking part in a personal exercise programme, it is important to effectively plan the programme to ensure it meets the needs of the individual taking part.

So what information should you know before doing a PEP? What information do you want to find out about the person taking part? A PAR-Q is a physical activity readiness questionnaire, and this is always completed before training to make sure an individual is safe to train and any adaptions can be made.

For example, some of the questions may include does this person have any medical conditions? What is their experience? Have they used a gym before? Do they play sport? Are they already at a certain level of fitness? What's their age? Because if you were a sports coach and you had an 18-year-old as one client, but you also had a 93-year-old as another client, well, you might plan slightly different training for those types of people.

What gender they are, if they have any allergies.

What's their blood pressure? Are they pregnant? These questions will need to be known so that the adaptations to the training can be made so that there is no risk to the participant taking part.

There may be other questions you need to consider when planning a PEP, and these may be asked by a personal trainer or a coach, maybe the person that is running the PEP with you.

So some of these questions may include what are your goals? What do you want to achieve from doing this training? Where will you be able to train? There's no point planning a really incredible weights training programme if the participant doesn't have any access to weights.

How long will your training programme last? Again, we would talk about around six weeks, but the person or the participant might have different ideas.

And are there any barriers that may stop you training? For example, if you were doing it now, and you wanted to do a training programme, well, you might not be able to train during the day because you're at school, so therefore, you would have do all your training after or before school.

So it's important that any issues that might stop someone training are recognised before they plan their training so that planning can go around any barriers that might come up.

Okay, let's have a go at a check.

What is a PAR-Q? Is it a practical activity resilience questionnaire? Is it a physical activity resilience questionnaire? Is it C, a practical activity readiness questionnaire? Or is it D, a physical activity readiness questionnaire? Yep, that's right.

It's D.

PAR-Q stands for physical activity readiness questionnaire.

Well done, if you got that right.

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

Imagine you are a personal trainer seeing a client for the very first time.

They want to improve their fitness.

Identify what questions you would ask prior to them starting a personal exercise programme.

You may wish to pause the video now in order to give yourself time to write down these questions.

Okay, so you were asked to identify what questions you would ask prior, before they started a personal exercise programme.

You may have said any of the following.

What is your age/gender? What is your current fitness level or previous experience of training? Do you have any medical conditions or allergies? What are your goals? What are your strengths? What do you like doing? What are the barriers to exercise? How often can you train, and where can you train? You may have thought of other questions as well that you may have wished to ask your participant before they started training, but well done, if you got these written down.

Okay, we're now going to move on to the next part of the lesson, where we're looking at applying the principles of training to a PEP.

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

There's no point just training for the sake of training.

We really want to achieve a goal.

We want to improve as a performer.

You don't just want to do six weeks of exercise and not have anything to show from it.

But I wonder, can you remember the principles of training? So the principles of training are I, individual differences, S, specificity, P, and P and O normally link together with progressive and overload, R, reversibility, O was overtraining, and the second R was rest and recovery.

Let's look how each can be applied in a PEP.

So individual difference means that it has to meet the needs of the participant.

So a training programme that you do might not be the same training programme that someone else does because you might have different individual needs.

For example, you might have medical conditions that need to be taken into consideration.

You might have different levels of fitness compared to the other person doing a training programme.

You might have different goals.

So you can't just use the same PEP as someone else because it needs to meet your individual differences.

It needs to be specific to what the participant wants to improve.

So if a participant wants to improve muscular strength, there's no point them training cardiovascular endurance because that's not specific.

Or if you've got a swimmer who wants to improve their swimming technique, you don't want to have them practising their rugby tackle 'cause that's not specific enough for them to improve what they want to improve.

It's got to have progressive overload.

Each week or each session, it needs to get progressively harder, and we must remember that progressive means gradually.

So we're not going to make it incredibly hard from one week to the next, so running two miles one week and then running 20 miles the next week, because that's not progressive.

Yes, it's got overload, but it'll have too much overload, and therefore, a participant might be more at risk of getting injured.

So progressive overload work hand in hand to ensure that overload happens, and body adaptions do happen, and the person will improve their fitness, but it must happen progressively.

Reversibility is reminding a participant if training stops, then body adaptions will stop too.

So again, if they're working on a muscular strength and they stop training, well they can't expect to be as strong as they were when they had stopped training.

So reversibility is a key factor that could impact if training is stopped.

It's also worth considering overtraining as well and the importance of rest and recovery days that are needed when doing training programmes to prevent injuries from overtraining.

So a PEP should not include, necessarily, training every day because that won't give the body enough time to rest and recover, and then maybe injuries from overtraining that might occur.

So that's examples of how principles of training can be applied to a PEP to ensure that the PEP is really effective for that participant and for improving what they want to improve.

Okay, let's have a go at applying some principles of training together.

I would like you to explain how a principle of training can be applied to a PEP.

So I've given the example here of specificity.

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.

So there, I've explained a principle of training, specificity, and why it's important when applying it to a PEP.

Let's see if you can fill in this gap here.

So blank needs to be applied to a PEP to gradually make it harder so improvements can be made.

What word is missing there? Yep, that's right.

Progressive overload needs to be applied to a PEP to gradually make it harder so improvements can be made.

Okay, I'd like you to have a go now at another principle of training and explain why it needs to be applied to a PEP.

Okay, so you might have explained any of these principles of training.

You might have said individual difference, reversibility, overtraining, or rest and recovery.

And you might have explained how each one of those or one of those can be applied to a PEP.

So well done, if you did that.

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

I wonder if you can remember what FITT stands for.

So FITT stands for frequency, intensity, type, and time.

And this needs to be applied to our training programme so that we can plan, and measure, and monitor, and evaluate how well we're doing with our training.

So how each of these can be applied to a PEP are as follows.

So frequency means how often a person trains, but we need to bear in mind our principles of training and be aware of overtraining and rest and recovery when we are planning frequency.

Intensity is how hard a person trains, and we need to be mindful of the progressive overload principle of training and how hard a person trains to ensure that participants are pushed, and therefore, they improve, and they show improvements in their fitness, but they're not being pushed too hard, too much overload is put on so they would get injured.

We need to think about which type of training method is used to train.

And again, this might link to specificity because again, if someone wants to improve their cardiovascular endurance, well then, the training method that would be most suitable might be continuous training, for example.

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

Again, we need to be aware of rest and recovery and overtraining when we think about the length of time we're going to be training for.

Okay, now it's your turn to have a go at a practise 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 principles of training and FITT principles.

Here are the principles of training and FITT principles to help you write this answer.

You may wish to pause the video now to have time to write your answer.

Good luck.

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.

So you may have said something along these lines.

Individual differences are suited to Alisha's individual needs, so the coach, or Alisha, or someone who was helping her to do the training programme may have asked her to fill in a PAR-Q questionnaire first so that we were able to assess the individual needs and find out the goals that she wanted to achieve.

It needed to be specific.

So she has said that she wants to improve her muscular strength, so the training programme must target muscular strength.

It needs to have progressive overload, so it needs to gradually get harder each week.

For example, increasing the weight she's working with, but again, needs to be progressive, so not going up by too much each week.

She needs to be aware of reversibility, and knowing that if she stops training, improvements to her muscular strength will stop.

And she needs to be aware of overtraining, rest and recovery, ensuring that she has days between training to avoid overtraining injuries, particularly if she's working quite intensely with developing her muscular strength.

We also needed to bear in mind the FITT principles.

So in order to apply these to Alisha's training programme, you might have talked about for frequency that she starts by training four times a week in the first weeks, but gradually overloads training to up to five times a week near the end of her training programme.

Intensity, knowing that for body adaption 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 also increase.

Type, she's likely to choose weight training to improve her muscular strength.

And time, she may choose to do a six-week training programme, but each training session may be a different time depending on what she is working.

For example, it might be around 40 minutes.

Well done, if you put something along those lines to make it relevant for Alisha improving her muscular strength.

Okay, for the final part of today's lesson, we're going to evaluate examples of PEPs.

Mario has created a six-week PEP to improve his cardiovascular endurance.

You can see that on Monday he likes to run.

On Wednesday, he likes to do rowing training.

On Thursday, he goes out for a 5K run, and on Saturday and some Sundays, he also does a run.

Let's have a go at a check.

Which principles of training has Mario met in this training programme? Mario has included it being specific to improving his cardiovascular endurance, and he's also included progressive overload in his training programme, particularly in the first three weeks.

So if we look at some of the positive aspects of Mario's training programme, as I've said, he's shown some progressive overload in his PEP in the first three weeks.

On a Monday, he gradually increases the length of his run from five to six to seven kilometres, so gradually incorporating progressive overload.

It's the same with his rowing.

He increases the time or the length of time he's rowing for each week as he goes through the training programme for the first three weeks.

He's also included suitable rest days in the first three weeks so that there's often a day between each of his trainings to allow his body to recover from the day before.

And it's also really specific to improving cardiovascular endurance because he's used continuous training.

So those are some of the positive aspects of Mario's training programme.

However, some of the negative aspects of Mario's training programme is that training has stopped in week four and five, therefore reversibility will occur, and his cardiovascular endurance will not be as good as when he had finished training.

So going into that run on week six will not be as easy as it was in week three after his regular training.

I wonder if you could think of a reason why Mario might have stopped training in week four and five.

It potentially could be because he was overtraining in week three, which led him to an injury, and therefore, prevented training from a taking place in week four and five.

Okay, let's have a go at a check.

True or false? Training should get progressively harder through the PEP so body adaptations can occur.

Yep, that's true.

Can you tell me why? Yep, progressive overload should be applied gradually throughout training programmes to push the body to adapt and grow stronger.

Well done, if you put something along those lines.

So now it's your turn to have a go at a practise.

Eli wants to improve their cardiovascular endurance.

The furthest they've run is 3.

5 kilometres.

They enjoy running, cycling, and rowing.

I'd like you to design a six-week training programme for them, applying the principles of training where possible.

You may wish to pause the video now in order to give yourself time to complete the task and to complete the training programme for Eli.

Okay, so you were asked to design a six-week training programme for Eli, applying the principles of training where possible.

Now, you may have done something along these lines.

Now, just because yours might not be exactly the same as mine doesn't mean that it's wrong, but what I've hope you've done is because he wanted to improve his cardiovascular endurance and we've said that he liked running, and rowing and cycling, that you've probably included those types of exercises on your training programme.

So he said the furthest he'd run is 3.

5 kilometres, so you might not have started at 3.

5, 'cause that's obviously the hardest distance he's run before, but you might have done something like me, where you've progressively overloaded the length of the distance he is running each week.

So you can see on the Monday, he is always running 0.

5 kilometre further.

So I've used progressive overload there.

Again, with his rowing, I've used progressive overload by gradually increasing the time he's rowing for so that it will improve his cardiovascular endurance, and the same with his bike as well.

I've also used progressive overload by starting the first two weeks with only four, sorry, with only three training sessions and four rest days.

But I've gradually increased training to four a week and only three rest days in weeks three, four, five, and six, and that will help progressively overload.

I've made it individual different and specific to him by improving his cardiovascular endurance, and I've taken into account his individual differences because he said that he liked running, rowing, and cycling.

I've also been aware of reversibility, and therefore I haven't put too many rest days together so that reversibility doesn't occur, and I haven't left any weeks blank because I don't want reversibility to happen.

I want his cardiovascular endurance to keep improving.

I've also incorporated rest days into this training programme so that overtraining does not occur and he does not suffer from any injuries.

So that is an example of a training programme that you could have used for Eli, but I'm sure you have got something along those lines.

So well done, if you did.

Okay, to summarise today's lesson, promoting personal health is important because it enhances the quality of life, increases longevity, and supports physical, emotional, and social well-being.

A way to support personal health is to plan and use a personal exercise programme, which is what we call a PEP.

A PEP is a planned six-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.

Well done today.

You worked really hard, and I'll look forward to seeing you again soon.