GCSE PE
Personal Exercise Programme
Structure Booklet
Name:
Sport: Football
Centre Number:
CANDIDATE NUMBER:
CONTENTS PAGE
PAGE 1:
• INTRODUCTION
• ANALYSIS OF PAR-Q
• ANALYSIS OF FITNESS TEST
PAGE 2:
• SMART TARGETS AND FITT PRINCIPLES
PAGE 3:
• METHOD OF TRAINING
• ANALYSIS OF PRINCIPLES
PAGE 4:
• TEST RESULTS
• EVALUATION
PAGE 5 – 8:
• APPENDIX 1 – 5
PAGE 9:
APPENDIX 6 – TRAINING RECORDS
INTRODUCTION
My sport is football, I play as a Central Defensive Midfielder and currently play football at
semi-pro youth team level Dulwich Hamlet. Currently my height is 5’11 and weigh 84kg.
Analysis of PAR Q
I’ve recently recovered from a hip injury. This is significant as I can moderate my sessions, so
I don’t put any stress at my hip flexors. Running in football requires a lot of flexion especially
when sprinting in the driving phase which increases tension at the hip flexor muscle.
Analysis Fitness Tests:
Test Fitness Score 1 Score 2 Score 3 Best Result Normative Data
Component
Vertical Power 50cm 46cm 41cm 50cm Average
Jump
12min Cardiovascular 2305m 2315m 2300m 2315m Average
Cooper Endurance - - -
Run
One Muscular 56 reps 51 reps 43 reps 56 reps Excellent
Minute Endurance
Press-up
30-meter Speed 4.18s 4.22s 4.27s 4.18s Above
Sprint Average
One min Muscular 28 32 25 32 Excellent
sit-up test Endurance
Illinois Agility 20.8s 17.9s 18.6s 17.9s Average
Agility Test
After analysing my results *refer to appendix 2*, I would say I am pleased with my One-
minute press Up test and 30-meter sprint test. These two fitness tests indicate my ability to
use my upper body when defending 1v1 in the channels. *Refer to appendix 5* Having seen
my results for the 12-minute cooper run (2315m), this needs to be improved as this is
graded as average in the normative data. One fitness test result that surprised me was the
vertical jump test, however I do not believe it is a true reflection of my ability to jump
because in football a jumping movement is mostly anticipated by a run up in aerial duals as
opposed to jumping from a static position. *Refer to Appendix 2*. A weakness would be my
agility as it is below average compared to the normative data being over 15s. However have
chosen to improve my cardiovascular endurance as this allow me to positively impact the
game in the latter stages between 75-90 minutes, making purposeful defensive run breaking
up opposition attacks and keeping possession for my team..
Smart Targets
MY AIM IS TO INCREASE MY CARDIOVASCULAR ENDURANCE DURING A FOOTBALL MATCH.
LAST SEASON I HAD SEEN MYSELF FATIGUING TOWARDS THE END OF 90 MINS WHICH
AFFECTED MY DRIBBLING AND DEFENSIVE AWARENESS. MY AIM IS TO USE FARTLEK
TRAINING TO IMPROVE MY FITNESS LEVELS WHEN PLAYING IN MIDFIELD.
SMART TARGETS / FITT PRINCIPLES
SMART Targets
Specific Improve Cardiovascular Endurance to improve my aerobic capacity
and maintain prominent levels of intensity throughout the game. The
exercises incorporated into this programme will improve the
efficiency of my cardio-respiratory system.
Measurable Ensuring my target is measurable, I will aim to complete the cooper
run by an extra 250 metres. My overall target is to cover 2565 metres
this will take me above average on the normative data.
Achievable After completing my PARQ *Appendix 1* I will take into consideration
preventative measures to ensure my previous injury does not
negatively impact my target.
Realistic I have not overestimated my specific target therefore it is realistic
enough to be reached.
Time-Bound After 3 weeks I will conduct a 12 min cooper run to assess my
progress and re-evaluate my target, however it is an expectation my
target is achieved after a 6-week period.
Method of Training:
To improve my Cardiovascular endurance, I will employ Fartlek training which is training
that involves changes in the intensity of the exercise over different intervals and terrain.
This is important to my sport as football consists of running at different intensities for
varying time lengths *refer to appendix 6*. In relation to my position, as a central defensive
midfielder you must be able to react and change the speed you are running at. For example,
from stepping up in front of the back four to then having to sprint to a ball being played in
behind the channels or stopping a counterattack. This could improve my performance as I
would be enabling my muscles to receive enough oxygenated blood delaying fatigue early
on in matches. As a result, this would benefit me as my body can work more efficiently
under challenging circumstances. The antagonistic muscle pairs hamstrings and quadriceps
will be essential in this method. As this mostly involves running, the first phase would be the
quadriceps generating force into the ground, transitioning into the driving phase, seeing my
hamstrings become the agonist allowing me to stride efficiently.
ANALYSIS OF PRINCIPLES OF TRAINING
I have included dribbling with changes of direction and speed in parts of my fartlek session
to tailor suit my training as a central midfielder constantly works on and off the ball to make
my training specific. To avoid tedium, I have included a wide range of variations within drills
*refer to appendix 6* to ensure motivation levels are maintained. Progressive overload is
also evident from session 4 *appendix 6*as I change terrain to increase the intensity,
however I decided not to increase the frequency of sessions because as seen on my 6-week
plan as I already partake in external activities. This will help avoid overtraining and the
reoccurrence of my hip injury. Rest periods have been included in my training programme to
ensure recovery is present, allowing for increased effort in the next session. *Refer PAGE 2
and APPENDIX 3*.
POST PEP TEST RESULTS
*REFER TO APPENDIX 4*
Mid Pep I retested the 12 min cooper run to track my cardiovascular endurance. I was able
to achieve one an extra 100 metres however I was still unable to reach my set target. This
meant that I had to increase the duration of my training which is evidenced around week 3
in appendix 3. Although I was unable in achieving my target, I was on course to reaching the
goal which provided me with extra motivation, allowing for increased effort in training. By
conducting fitness tests pre pep and mid pep I was able to track my progress and adapt each
session to ensure progressive overload occurred see appendix 6. My training records
provide evidence of an increase intensity by increasing the number of drills per session and
and the duration of each session.
This goes on to saying, during post pep period I had retested the 12 min cooper run scoring
an additional 150 metres from my mid pep score achieving my target of 2565m which saw
me transition to above average in comparison to the normative data. This meant that by
tracking data during my PEP I was able t see areas of improvement and rectify them during
my training.
Training Methods Evaluation:
An advantage of fartlek would be the improvement in my speed also improved; in matches
I'm winning more interceptions as shown in APPENDIX 5. Fartlek is also adaptable which
allowed me to change locations e.g., a hill. By having a steeper gradient my leg muscles
work harder when sprinting uphill, as a result this can benefit my match performances as I
can also be quicker on a flatter surface. This way I'm able to beat my opponent in an attack.
If drills were easier than expected, I could alter speeds or duration to make sure I am
working at an optimal level *REFER TO APPENDIX 6*. A disadvantage is that this method
required creativity to ensure tedium does not occur within sessions which could lead to
reversibility. Fortunately by changing the terrain I was able to avoid tedium and stayed
focused and engaged.
Improvements in my cardiovascular fitness was present through my recent quicker recovery
times after training. My heart can return closer to resting heart rate much quicker after a
training session *refer to appendix 4 and 6*. Stroke volume will be benefitted in this
method, pumping more oxygenated blood with less effort to the working muscles via
vascular shunt. This allows for efficient removal of lactic acid when working anaerobically in
football, therefore this will prevent fatigue and allow for a higher quality of performance
maintaining the intensity throughout the 90 minutes.
Short term effects of fartlek, I had an increase in breathing depth which allowed for an
increase in oxygen intake therefore this will enable me to work better aerobically on the
pitch. Long term fartlek could potentially impact my vital capacity and tidal volume, allowing
for my lungs to adapt its breathing to varying intensities in football. This positively impacted
my performance as I was able to consistently intercept the ball when the opposition had
started to fatigue.
SMART Goal Evaluation:
Specificity helped me maintain focus on my target, by doing this I also ensured the goal was
measurable therefore I was able to keep track of my progress, for example the progress
evidenced in my mid pep testing gave me the motivation to then achieve my target post pep
*refer to Appendix 4*. My goals were realistic as my baseline data which showed my
capabilities and the potential I could achieve after the PEP. Lastly, having my targets being
time bound increased consistency in training at an optimal level.
OVERALL EVALUATION:
Performances in football have improved. For example, this has been present in my tracking
back towards the end of games and making tackles to regain possession. If I could make
changes to my PEP, I would have included another training method as this would widely
improve other areas of my game, for example plyometric training which could help my
power and agility. By doing this I would have been able to increase my explosiveness when
driving with the ball, but also control balance when changing direction.
WORD COUNT 1490
APPENDIX 1 - PARQ
• How often do you take part in physical activity a week?
3-5 times in a week
• Have you ever experienced any chest pains when participating in
physical activity?
No
• Have you ever suffered from a sporting injury? If so specify...
Yes – Strained Hip flexor
• Do you have any bone or joint problems that could be made worse by
physical activity? No
• Do you experience dizziness when taking part in sports often causing
you to lose your balance?
NO
• Is there any history of coronary heart disease within your family?
NO
• Do you drink alcohol?
NO
• Have you ever/ do you currently smoke? NO
• Is your doctor providing you with any medication? If so, please state…
NO
• Is there a reason as to which you would not compete in physical
activity, if so explain? NO
• Have you been diagnosed with…?
Asthma: NO Epilepsy: NO
Diabetes: NO Other, please specify…
APPENDIX 2 – Attributes and Test Results
Strengths Weaknesses
• Passing • Cardiovascular endurance
• Dribbling
• Speed
• Defensive duels
Fitness Test Results (Pre-Personal Exercise Programme)
Test Fitness Score 1 Score 2 Score 3 Best Result
Component
Vertical Power 50in 46in 41in 50in
Jump
12min Cardiovascular 2305m 2315m 2300m 2315m
Cooper Endurance - - -
Run
One Muscular 56 51 43 56
Minute Endurance
Press-up
30-meter Speed 4.18s 4.22s 4.27s 4.18s
Sprint
One min Muscular 28 32 25 32
sit-up test Endurance
Illinois Agility 20.8s 17.9s 18.6s 17.9s
Agility Test
APPENDIX 3 - 6-Week Personal Exercise Programme:
MONDAY TUESDAY WEDS THURS FRIDAY SAT SUNDAY
WEEK 1 FARTLEK CLUB MOBILITY CLUB MATCH
1HR REST TRAINING REST AND TRAINING
2HRS STRENGTH 2HRS DAY
WEEK 2 FARTLEK CLUB MOBILITY CLUB
REST TRAINING REST AND TRAINING
MATCH
1HR
2HR STRENGTH 2HRS DAY
WEEK 3 FARTLEK CLUB MOBILITY CLUB
1HR REST TRAINING REST AND TRAINING
MATCH
30mins 2HR STRENGTH 2HRS DAY
WEEK 4 FARTLEK CLUB MOBILITY CLUB
1HR 30 REST TRAINING REST AND TRAINING
MATCH
mins 2HR STRENGTH 2HRS DAY
WEEK 5 FARTLEK CLUB MOBILITY CLUB
2HR REST TRAINING REST AND TRAINING
MATCH
2HR STRENGTH 2HRS DAY
WEEK 6 FARTLEK CLUB MOBILITY CLUB
2HR REST TRAINING REST AND TRAINING
MATCH
2HRS STRENGTH 2HRS DAY
APPENDIX - 4 PEP Testing
TEST SCORE NORMATIVE RESTING WORKING RECOVERY
12 MIN DATA HEART HR TIME
COOP RECORD RATE
RUN
PRE-PEP 2315m Average 65 145 12M
MID PEP 2415m Average 65 139 11MIN 27 sec
POST PEP 2565m Above 65 133 10MIN 43 sec
Average
APPENDIX 5
Player performance data
Completed passes
6/15
into opposition
11/20
half. 40% 55%
Headers Won 3/8 6/8
37.5% 75%
Tackles won 4/8 6/8
50% 75%
Interceptions 6/12 10/12
50% 83%
APPENDIX 6: TRAINING RECORDS
Personal exercise programme training record
form
Pearson Edexcel Level 1/Level 2 GCSE (9–1) in Physical Education1PE0/04
Centre name: Centre number:
Candidate name: Alpha Kamara Candidate number:
Chosen activity/sport: Football
Chosen method of training: Fartlek Training
Date and number of training session:
20.07.21
Pre-exercise heart rate Working heart rate Immediate
before warming up
post-exercise heart rate
65bpm 163 183
Recovery heart rate at the 1 min 2 min 3 min 4 min 5 min
following intervals (bpm)
168 139 112 95 74
Description of training session appropriate to the method of training, e.g., map of
continuous training course, plan of circuit training session
Rectangular grid formed of four cones, 30 metres in length 10-15metres wide.
Jog length, Sprint width > 2 sets of 10 mins
Fast jog Length, Sprint width > 2 sets of 1o mins
Any adaptations or changes you have made to this training session and why
NO ADAPTATIONS AS THIS WAS FIRST SESSION.
INTENSITY MAINTAINED TILL LATTER STAGES OF DRILL.
Personal exercise programme training record
form
Pearson Edexcel Level 1/Level 2 GCSE (9–1) in Physical Education1PE0/04
Centre name: Centre number:
Candidate name: Alpha Kamara Candidate number:
Chosen activity/sport: Football
Chosen method of training: Fartlek Training
Date and number of training session:
27.07.21 – 2nd session
Pre-exercise heart rate Working heart rate Immediate
before warming up
post-exercise heart rate
65bpm 163 180
Recovery heart rate at the 1 min 2 min 3 min 4 min 5 min
following intervals (bpm)
178 134 110 93 72
Description of training session appropriate to the method of training, e.g., map of continuous
training course, plan of circuit training session
Warm Up – 5 min jog > Dynamic/Static stretches
DRILL 1 - 30 SECOND hard jog followed by 30 SECOND easy jog in open grass area at park (x5)
each set on each lap
DRILL 2 – Same layout with cone added to centre, JOG VERTICAL SPRINT INWARDS (12MINS)
2 Jogging zones are active recovery
DRILL 3 – 11ASIDE PITCH – jog halfway line sprint to edge of box (x5)
Any adaptations or changes you have made to this training session and why
In drill 2 Centre cone added for more frequent sprints and change of direction with only 2
jogging zones being used as opposed to four so less recovery time as a result this allows for
improved cardiovascular endurance overtime.
Personal exercise programme training record
form
Pearson Edexcel Level 1/Level 2 GCSE (9–1) in Physical Education1PE0/04
Centre name: Centre number:
Candidate name: Candidate number:
Chosen activity/sport:
Chosen method of training:
Date and number of training session:
Pre-exercise heart rate Working heart rate Immediate
before warming up
post-exercise heart rate
65bpm 142 175
Recovery heart rate at the 1 min 2 min 3 min 4 min 5 min
following intervals (bpm)
168 129 108 91 69
Description of training session appropriate to the method of training, e.g., map of
continuous training course, plan of circuit training session
5min jog with dynamic/static stretches
Drill 1 – Same location prior, 30second hard jog,30 second easy jog x7 reps
Drill 2 – Same layout, Football at each corner. Jog to ball, dribble to middle cone, dribble
back out, sprint to next cone and repeat. *15mins* alternate foot halfway through
Drill 3 – 11 aside pitch, jog halfway line, sprint to edge of box x8 reps
COOL DOWN
Any adaptations or changes you have made to this training session and why
INCREASED REPS FOR PROGRESSIVE OVERLOAD
INCLUDES BALL TO REPLICATE MATCH SCENARIOS AND POSITION SPECIFIC NEEDS IN MY
PERFORMANCE
Personal exercise programme training record
form
Pearson Edexcel Level 1/Level 2 GCSE (9–1) in Physical Education1PE0/04
Centre name: Centre number:
Candidate name: Alpha Kamara Candidate number:
Chosen activity/sport: Football
Chosen method of training: Fartlek
Date and number of training session:
4th session 11.08.21
Pre-exercise heart rate Working heart rate Immediate
before warming up
post-exercise heart rate
65 142 170
Recovery heart rate at the 1 min 2 min 3 min 4 min 5 min
following intervals (bpm)
158 124 105 89 67
Description of training session appropriate to the method of training, e.g., map of
continuous training course, plan of circuit training session
Warm Up – 5min jog followed by dynamic/static stretches
Drill 1- 40 second hard jog followed by 20 second easy jog> x3 Reps
Drill 2 – Location changed to increase gradient. Sprint Uphill, Jog across, walk downhill, jog
to starting point. Repeat x6
Drill 3 – 11 aside football pitch > Jog halfway Sprint edge of box x8 reps
COOL DOWN
Any adaptations or changes you have made to this training session and why
Increased duration of drill 1 for higher intensity
CHANGE OF LOCATION IN DRILL 2 – TERRAIN ALLOWS FOR INCREASED INTENSITY TO
SUPPRT PROGRESSIVE OVERLOAD.
Personal exercise programme training record
form
Pearson Edexcel Level 1/Level 2 GCSE (9–1) in Physical Education1PE0/04
Centre name: Centre number:
Candidate name: Candidate number:
Chosen activity/sport:
Chosen method of training:
Date and number of training session:
Pre-exercise heart rate Working heart rate Immediate
before warming up
post-exercise heart rate
65 122 168
Recovery heart rate at the 1 min 2 min 3 min 4 min 5 min
following intervals (bpm)
148 120 102 87 64
Description of training session appropriate to the method of training, e.g., map of
continuous training course, plan of circuit training session
5min jog followed by dynamic/static stretches
Drill 1- Same location prior, 45secs fast jog, 15secs easy jog, x3reps
Drill 2 – Sprint uphill, jog across, walk downhill, jog back to starting point then repeat x8
Drill 3 – 11aside pitch, jog halfway line sprint edge of box x10reps
COOL DOWN
Any adaptations or changes you have made to this training session and why
INCREASED DURATION AND REPS FOR HIGHER INTENSITY TO REACH HIGHER FITNESS
LEVELS AND PREVENT REVERSIBILITY.
Personal exercise programme training record
form
Pearson Edexcel Level 1/Level 2 GCSE (9–1) in Physical Education1PE0/04
Centre name: Centre number:
Candidate name: Candidate number:
Chosen activity/sport:
Chosen method of training:
Date and number of training session:
Pre-exercise heart rate Working heart rate Immediate
before warming up
post-exercise heart rate
65 122 165
Recovery heart rate at the 1 min 2 min 3 min 4 min 5 min
following intervals (bpm)
138 118 100 85 62
Description of training session appropriate to the method of training, e.g., map of
continuous training course, plan of circuit training session
5min jog followed by dynamic/static stretches
Drill 1 – 45 second hard Jog, 15 second easy jog x5reps
Drill 2 – Sprint uphill, jog across, walk downhill jog back to starting point x10reps
Drill 3 – 11aside, jog halfway line, sprint to edge of box x10 reps
COOL DOWN
Any adaptations or changes you have made to this training session and why
INCREASED REPS AND TIME FOR HIGHER INTENSITY AS THIS IS THE OPTIMAL POINT
OFMY TRAINING THEREFORE HERE I LOOK TO CHALLENGE MYSELF THE MOST.