AS Level - Week 1 Practical

1
AS Level - Week 1 Practical

• Module 3 Personal Exercise Programme

2

• Purpose and Aim
• Personal Profile
• Gender -
• Age -
• Height -
• Weight
• Sport
• Sports Achievements
• Paragraphs to discuss
• How you got to where you are and current
  standard.
• Current training and playing schedule.
• Any other sports or factors that need to be taken
  into account.

3

• Fitness Requirements for (your sport)
• Two lines on the general requirements and
  demands of your position/sport within
  competition.
• A left midfield player is required to attack
  and defend. They have to be able to run for the
  whole match, make effective tackles, crosses and
  sometimes shoot. They therefore need
• Health Related Components
• Discuss and highlight the components of fitness
  that apply to you and your sport.
• Define them then apply them.
• muscular endurance the ability of the muscles
  in the body to against a resistance or a
  prolonged period of time. For a long distance
  runner it is necessary to keep running strong at
  the end of the race.
• Skill Related Components
• As above.
• Then a paragraph outlining your fitness
  strengths and weaknesses you feel you have in a
  game/competition.

4

• Fitness Tests Outlined
• Outline benefits of fitness testing.
• Then using a table state
• Test and how it is administered.
• Component it measures.
• Advantages.
• Disadvantages.
• Validity.
• Reliability.
• Your score/level.

Test Conducted Component Measured Advantages Disadvantages Validity Reliability Score/ level

5

• Fitness Tests Evaluated
• A couple of paragraphs to discuss the components
  of fitness you are going to work on in relation
  to your PEP as a result of your fitness tests.
  Compare results to how you perceived your
  strengths and weaknesses were as outlined earlier.

6

• Safety Considerations
• Warm Ups
• Discuss the benefits of performing a warm up
  prior to taking part in physical activity.
• Outline the warm up you are going to perform
  using diagrams to illustrate stretches,
  mentioning which muscles or systems that are
  being used. (see handout Pg 273)
• Cool Downs
• As above but for cool downs
• General Training Safety Issues
• Discuss general training safety issues such as
  clothing, hydration etc.
• Specific Training Safety Issues
• Discuss safety issues and implications for the
  type of training you are going to do.
• E.g lifting weights and using correct technique.

7

• Outline of Training
• This is where you outline the specific exercises
  you are going to use to improve your fitness.
• Identify the muscles involved and how they are
  worked.
• Use pictures and drawings of illustrate the
  movement and parts of the body used.
• Use correct terminology.
• Personal Factors
• Discuss safety issues that concern you
  personally with regards age, gender, injuries
  asthma etc.

8

• Suitability and Purpose
• Of Exercises
• Various Types of Training
• Discuss the various training methods such as
  continuous training, weight training, circuit
  training etc.
• Selected Training Method
• Discuss the suitability of the training method
  you have chosen in relation to improving the
  components of fitness you have identified. State
  the aim of your PEP.

9

• Impact on Skill and Performance
• Discuss the impact and effect you expect your
  exercise programme to have on your level of skill
  and performance in your sport once it is
  completed.

10

• Application of Theory
• Principles of Training
• Discuss and apply the principles of training to
  the stated aims for your PEP.
• Specificity
• Progressive Overload
• Reversibility
• Moderation
• Variance
• Plus
• Frequency
• Intensity
• Time
• Type

11

• Intensities of Workload
• Calculate your workload intensities using the
  Karvonen Principle and 1 repetition max.
• Justify your aerobic training zones.
• Justify the weight you plan to lift and number
  of repetitions.
• Apply this to the components of fitness you are
  trying to improve.
• Other Relevant Factors
• Discus any other factors that might effect your
  exercise programme.
• Such as other training commitments, injury etc.