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GCSE Physical Education
Personal Exercise Programme
Practical Log Book 2013-14
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Name ………………………………………………………
……Year 10 GCSE PE Personal Exercise Programme Training groups
Group 1 Group 2 Group 3
Sam Tyson Imogen Cappleman Rose Marie Eccles
Thomas Sowerby Isabella Barrett Sammi Reid
Will Abbatt Emily Cunniff Emily Mae Riley
Luke Armitage Dominika Noglik Bethany Sellars
Harry Andrews Rose Silverwood Shannon Blair
Terry Sri Shanmugam Zoe Hallos Hannah Williams
Jason Davies Casey Hanley-Stakes Toni White
Aidan Cosimini James Saxton Matthew Price
Luke Brough Artur Luczak Akib Hussain
Oliver Flowers Kyle Watt Alex Rowney
Matthew Davies Piotr Degrade Kieran Cassidy
Rene Rowe Jake Morley Jason Evans
Ewan Heath Jake Whealen Dylan Beddoes
Saqib Hussain Mark Cocker Atif Iqbal
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Callum Milner Mbemba Kuyteh Ben Briggs
Ethan Heseltine Farzin Mortavesselaziz Asif Ali
Paul Morton Marcin Gruszka Joseph O’Loughlin
Will McMullen Thomas Newland Jack Milard
Grace Franklin Daniel Tidswell Aaron Ingram
Molly Westerman Knight Ellis Wood
Charlotte Tremayne
Chandani Holliday
Year 10 GCSE PE Personal Exercise Programme
Practical Log Book – Calendar of events
Week, Date, Lesson Group 1 Group 2 Group 3
Week B, Tuesday 5th November, P2 Log books given out to whole cohort, all 3 groups will begin with Circuits
Week B, Friday 8th November, P2 Circuit session 1 Continuous Run 1 Cross session 1
Week A, Tuesday 12th November, P5 Cross session 1 Circuit session 1 Continuous Run 1
Week A, Wednesday 13th November, P5 Continuous Run 1 Cross session 1 Circuit session 1
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Week A, Friday 15th November, P5 Circuit session 2 Continuous Run 2 Cross session 2
Week B, Tuesday 19th November, P2 Cross session 2 Circuit session 2 Continuous Run 2
Week B, Friday 22nd November, P2 Continuous Run 2 Cross session 2 Circuit session 2
Week, Date, Lesson Group 1 Group 2 Group 3
Week A, Tuesday 26th November, P5 Circuit session 3 Cross session 3 Continuous Run 2
Week A, Wednesday 27th November, P5 Cross session 3 Circuit session 3 Continuous Run 3
Week A, Friday 29th November, P5 Continuous Run 3 Cross session 4 Circuit session 3
Week B, Tuesday 3rd December, P2 Circuit session 4 Continuous Run 3 Cross session 3
Week B, Friday 6th December, P2 Cross session 4 Circuit session 4 Continuous Run 4
Week A, Tuesday 10th December, P5 Continuous Run 4 Cross session 5 Circuit session 4
Week A, Wednesday 11th December, P5 Circuit session 5 Continuous Run 4 Cross session 4
Week A, Friday 13th December, P5 Cross session 5 Circuit session 5 Continuous Run 5
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Week B, Tuesday 17th December, P2 Continuous Run 5 Cross session 6 Circuit session 5
Week B, Friday 20th December, P2 Post fitness tests completed.Post Bleep Test, Post Cooper Run, Sit ups per minute, Press ups per minute, Reaction ruler test, Sit and Reach, Illinois agility test, 35
metre sprint test.
What do I need to do with this logbook?
This log book is an easy, methodical way of evidencing how much practical exercise you take part in over the next 7 week term at School.
There are 23 sessions that will be put on by the PE department and a calendar of each of the events is included in the log book. You must participate in as many as possible to ensure that your fitness levels improve by the end of the 6-week programme.
Record your pre test and post test scores to aid in the write up of your coursework, once the practical PEP is complete.
You will take part in a range of sessions specifically focusing on 3 methods of training.
1) Circuits
2) Continuous
3) High Intensity Interval
You may include additional sessions that you complete outside of school
You will use this logbook to record how many repetitions are completed during each of your circuit sets.
You will use this logbook to record your progress during the H.I.I.T Insanity sessions.
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You will write up each continuous training session as a diary entry to explain various changing factors that may affect your performance.
Pre Fitness Exercise Programme Testing results
Testing Procedure Aspect of Skill or Health relate fitness Outcome
Coopers (12 Minute) Run Cardio Vascular endurance
Bleep (Multistage) Fitness Test Muscular Endurance
Illinois Test Agility
30 m Sprint Speed
Sit and Reach Test Flexibility
Push Ups per minute Upper body Muscular Endurance
Sit Ups per minute Abdominal Muscular Endurance
Reaction ruler Test Reaction Time6
Standing Broad Jump Power
Standing Sergeant Jump Power
Mountain Climbers per minute Stamina
800 m Muscular Endurance
Long arm pull ups to failure Muscular Strength
Quick reference - Circuit Training record
Set Station 1Press Ups
Station 2Shuttle Runs
Station 3Tricep Dips
Station 4Skipping
Station 5Lunges
Station 6Leg Raises
Station 7Static Squat
Station 8Burpee’s
Station 9Sit Ups
Station 10
Step Ups
Session 1 A
Session 1 B
Session 2 A
Session 2 B
Session 3 A
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Session 3B
Session 4 A
Session 4 B
Session 5 A
Session 5 B
Session 6 A
Session 6 B
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9
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Continuous training session 1.
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session?
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Short term SMART target11
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Continuous training session 2.
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session?
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Short term SMART target
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Continuous training session 3.
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session?
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Short term SMART target
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Continuous training session 4.
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session?
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Short term SMART target
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Continuous training session 5.
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session?
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Short term SMART target
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High Intensity Interval training session1.
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….17
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session?
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Short term SMART target
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High Intensity Interval training session 2.
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session?
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Short term SMART target
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High Intensity Interval training session 3.
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Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session?
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Short term SMART target
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High Intensity Interval training session 4.
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session?
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Short term SMART target
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High Intensity Interval training session 5.
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
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Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session?
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Short term SMART target
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High Intensity Interval training session 6.
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session?
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Short term SMART target
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Circuits training session 1.
Date ………………………………………………………………………………………………………………
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Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session? Which stations will you specifically focus on improving and why?
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Short term SMART target
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Circuits training session 2.
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session? Which stations will you specifically focus on improving and why?
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Short term SMART target
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Circuits training session 3.
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very 27
Easy
What will I do to push myself next session? Which stations will you specifically focus on improving and why?
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Short term SMART target
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Circuits training session 4.
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session? Which stations will you specifically focus on improving and why?
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Short term SMART target
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Circuits training session 5.
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session? Which stations will you specifically focus on improving and why?
……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………
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Short term SMART target
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Circuits training session 6.30
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session? Which stations will you specifically focus on improving and why?
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Short term SMART target31
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Extra session 1.
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session? Which stations will you specifically focus on improving and why?
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Short term SMART target
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Extra session 2.
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
33
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session? Which stations will you specifically focus on improving and why?
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Short term SMART target
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Extra session 3.
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session? Which stations will you specifically focus on improving and why?
……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………
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Short term SMART target
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Extra session 4.
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Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session? Which stations will you specifically focus on improving and why?
……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………
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Short term SMART target
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Extra session 5.
Date ………………………………………………………………………………………………………………
Brief description
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……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………
Resting Heart Rate …………….
Active Heart Rate ………………
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session? Which stations will you specifically focus on improving and why?
……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………
37
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Short term SMART target
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Extra session 6.
Date ………………………………………………………………………………………………………………
Brief description
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Resting Heart Rate …………….
Active Heart Rate ………………
38
Recovery Rate ……………………
Perceived Intensity Very Hard Hard Average Easy Very Easy
What will I do to push myself next session? Which stations will you specifically focus on improving and why?
……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………
……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………
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Short term SMART target
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Post Fitness Exercise Programme Testing results
Testing Procedure Aspect of Skill or Health relate fitness
Outcome Has your post PEP result improved?
Yes / No
Coopers (12 Minute) Run Cardio Vascular endurance
Bleep (Multistage) Fitness Test Muscular Endurance
Illinois Test Agility
39
30 m Sprint Speed
Sit and Reach Test Flexibility
Push Ups per minute Upper body Muscular Endurance
Sit Ups per minute Abdominal Muscular Endurance
Reaction ruler Test Reaction Time
Standing Broad Jump Power
Standing Sergeant Jump Power
Mountain Climbers per minute Stamina
800 m Muscular Endurance
Long arm pull ups to failure Muscular Strength
40