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GCSE PE PEP:Personal ExerciseProgrammeMaryam HassenPEP

PERSONAL PROFILE NAME: Maryam Hassen AGE: 15 DATE OF BIRTH: 19/11/1997 SCHOOL: Stretford High School HEIGHT: 5ft 7inches WEIGHT: 59kg MEDICAL ISSUES: None SMOKER: No DRUG HISTORY: None DAILY ACTIVITY LEVEL: Moderately Active (2 hours) DAILY DIET: Healthy, Balanced APPROX DAILY CALORIE INTAKE: 1200 kcals SPORTING SPECIALITIES: Karate, Cricket, Netball, RoundersMaryam HassenPEP

CURRENT GENERAL WEEKLY PHYSICAL ACTIVITYDayMondayActivityDuration (mins) Intensity/TypeCore strengtheningSit upsPush upsWalk to schoolGym/Fitness SuiteRunning (treadmill)Core strengtheningWalk homeTuesdayWalk to schoolGCSE PE LessonSpecific sports/ActivitiesEC ActivityCricketWalk homeWednesday Core strengtheningSit upsSquatsPush upsWalk to schoolCore PE lessonSpecific sports/gymWalk homeThursday Walk to schoolCore PE lessonSpecific sports/gymWalk homeWalkingFridayCore strengtheningPush upsWalking to schoolCore Pe LessonWalking homeSwimmingApprox 1046153020101515100Maryam HassenPEPIntensity: HIGHPace: FASTIntensity: MEDIUMPace: FASTPace: FASTIntensity: MEDIUM45Intensity: MEDIUM15155551540Pace: FASTIntensity: HIGHPace: FASTIntensity: MEDIUM151540Pace: FASTPace: FASTIntensity: MEDIUM1520101015401580Pace: FASTPace: FASTIntensity: HIGHPace: FASTIntensity: MEDIUMPace: FAST

DaySaturdaySundayActivityDuration (mins) Intensity/TypeCore strengtheningSit upsSquatsCrunchesGeneral Sport/ActivitiesCricket, football, etc.RunningKarate practiceWalkingGeneral Sport/ActivitiesCricket, basketball, etc.20105545101201550Maryam HassenPEPIntensity: MEDIUMIntensity: HIGHIntensity: LOWPace: MEDIUMIntensity: HIGHPace: FASTIntensity: LOW

CURRENT DAILY FOOD INTAKE CURRENT AVERAGE DAILY CALORIE INTAKE: 1200 kcals CURRENT DAILY FOOD DIET: HealthyEXAMPLE OF AN AVERAGE DAYBREAKFAST: Green tea MuesliLUNCH: Rye Bread x3 biscuits WaterDINNER: Cheese and tomato sandwichSNACKS: Fruit: plum/orange/banana/apple Small chocolate bar/ice creamFLUIDS: Water – approx 3-4 litresMaryam HassenPEP

RECENT HISTORY OF PHYSICALCTIVITY Joined school gym in October 2012 Competed in tournaments and competitions:CRICKET – 2nd placeHANDBALL – 1st place in Manchester, Knocked out at the next stageBADMINTON – 3rd place Current student of GCSE PE Speciality in: Karate, Cricket and Netball Active member of extra-curricular sports clubs such as: Cricket,handball, volleyball, netball, cricket, badminton, etc. Taken part in previous school sports days, eg: 400m, 800m, relay, etc. Regular swimming sessions Taken part in regular sports for enjoyment/social benefits. Regular gym sessions to maintain fitnessMaryam HassenPEP

GCSE PE PEP: AIMS, TARGETS AND GOALSMy aim for the following six weeks will be.To improve my general cardio vascular fitness and muscular strength inmy arms – (mainly right arm)This is because.I would like to improve the speed and strength of my bowling inrounders as well as the power in my batting. I will hope to improve mybatting so much so that I am able to hit the ball further outfield. I alsohope to improve my cardio vascular fitness so that I am able to last awhole game of rounders without getting too tired. My current levels offitness are average but I would like to improve them further to havebetter form overall.By achieving my goal, I will have.Improved my cardio vascular fitness and muscular strength massively.This will result in myself being healthier and more active as a result ofthe specific and frequent training I will undertake to achieve my aim.I will also gain in mental benefits because I will have achieved apersonal goal and have more self-confidence within sports in general.I will hopefully achieve my goal by.Training regularly in the gym on specific aspects so that they improvemy cardio vascular fitness and muscular strength in my arms.I will also eat healthily so that I am not compromising on my progress.Maryam HassenPEP

S.M.A.R.T. TargetWhen setting targets within sport, they should be specific,measurable, achievable, realistic and time bound. This helpsensure that targets are met.SPECIFICYour target must be specific with clear guidance as to what youwant to change and improve.My target is specific because I want to improve my cardio vascularfitness so that I can last a whole game of rounders without gettingtoo tired. Additionally, I would like to improve the muscularstrength in my arms so that I can bowl and bat better, faster andwith more strength.MEASURABLEIn order to recognise if a target has been achieved, it must be easyand simple to measure progress. This is best done if it can bemeasured in units, eg: distance, laps, lengths, etc.My target is measurable because I have already completed aCooper 12 minute run and recorded my results. After the 6 weekperiod, I will do another 12 minute run, record my results andcompare the difference in laps to check for improvements. I willalso check for improvements in strength through the hand gripdynamometer.Maryam HassenPEP

ACHIEVABLEA target must be sensible and possible for you to achieve. Targetsthat are too difficult or far-fetched must be avoided.I have ensured that my target is achievable because 6 weeks is asensible time to make significant improvements to my generalcardio vascular fitness. I haven’t set myself an impossible targetand so, I will not be de-motivated because it is achievable.REALISTICA target should be realistic given all the possible factors that canaffect it, eg: equipment, money, time, etc.I think my target is definitely realistic because each of my workoutsessions lasts approx 30-40 mins and this isn’t time consuming.Also, I have all the equipment that I require at the gym at school.TIME BOUNDAll goals must be given a time frame to be completed in andideally, significant progress should be made within this time.My target is time bound because I can measure my progress after 6weeks. My goal has both short term and long term effects.Maryam HassenPEP

PAR-QBefore undertaking any form of physical activity or scheme, people arerequired to fill in a PAR-Q so that all potential injuries or health issues arecleared. PAR-Q’s may also ask for any family history of health problems as asafety precaution.This is all in the best interests of the individual and is not a breach of privacy.1. Has your doctor ever told you that you run the risk of a heart condition?No2. Have you ever experienced pain after taking part in physical activityexcept for regular symptoms such as: running out of breath, oxygendebt, etc.?No3. Does your family have history of a heart condition or high bloodpressure?Yes – however there have been no fatal incidents as a result4. Have you undertaken an exercise programme in the past?No5. Are you currently taking medication for any health issue?No6. Have you undergone any surgery/operation in the past year?No7. Are you due to undergo any surgery/operation in the next 6 months?No8. What is the reason for you following this particular programme?Achieving a fitness goal as a part of my GCSE course, improving fitness10. Please outline any other issue or factor that may have an effect onyou/yourself/your body or your health:NoneMaryam HassenPEP

CURRENT LEVELS OF FITNESSThese results reflect my current levels of fitness before undertakingmy personal exercise programme.Cooper Hand Grip12m Run DynamometerFeb 2125R-2213L-20Sit & ReachBoard16.5Situps20Illinois30mAgility Run Sprint17.245.81These measurements were taken before taking part in my personalexercise programme.In order to measure whether or not I have improved and to seewhether my programme has been effective, I will take the fitnesstests again and check for improvements in the results.I will especially pay close attention to the results of the Cooper 12minute run which measures cardio vascular fitness and the hand gripdynamometer to check for improvements in the muscular strength ofmy arms.Maryam HassenPEP

WEEK 1: GYM SESSIONMy first gym session was mostly focusing on the muscular strength inmy arms.I did this by completing a large number of sets (6) of a lower level andgradually increased the level so that I make sure I overload my bodyto make significant progress.Workout SessionExerciseRepsSets TimeNotesMedicine Ball ThrowsStationary BikeBicep CurlStationary Bike1010Started at 1kg, moved up to 2kg.Level 3, moderate paceStarted at L3, Last 2 sets at L4Level 310mins10610minsI completed this session in approx 30 mins.When I was doing the medicine ball throws, I found that after a while,the 1kg ball became easy to throw and in order to overload my body, Imoved onto the 2kg ball and saw a difference. I found it harder tothrow the 2kg ball, but noticed an improvement as the repetitionsincreased.I will change my next workout session to make the throwing morechallenging for myself so that I can improve and make my workoutmore specific to my target and sport.Maryam HassenPEP

WEEK 2: GYM SESSION/SPORT SPECIFIC EXERCISEDuring this gym session, I worked on my cardio vascular fitness. I didthis by going on the stationary bike as well as the treadmill.However, I changed part of my programme so that I could get in somesport specific exercise to improve my bowling.ExerciseRepsSets TimeMedicine Ball Throws1010104105Stationary BikeBicep CurlTreadmillStationary BikeBowling practiceNotesStarted at 1kg, moved up to 2kg.Moved back to 1kg for quick,succession throws.15mins Level 3, moderate paceStarted at L4, Last set at L510mins Incline: level 6 & Speed: 9km/h10 mins Level 2, faster pace with 30second intervals to overload mymuscles.Practice bowling action.Started with tennis ball, movedonto rounders ball.This week, I saw an improvement in the muscular strength in my armsbecause I was able to do Level 3 easily, so I started off on level 4. Ieven managed to complete the last half of the 4th set on level 5,although I found this challenging.I incorporated some sport specific exercise into my workout so that Icould put my training into real-life situations. I found that my bowlinghad significantly improved because of the increase in my muscularstrength. This is because POWER STRENGTH x SPEED. I haveimproved my strength and consequently, my power has increased.Maryam HassenPEP

WEEK 3: GYM SESSIONUnfortunately, I found myself to be injured this week. This was due toa strain on my leg muscles, however I’m not completely sure aboutthe reason for my injury.My injury meant that reversibility had occurred to some extent as Iwasn’t able to train as hard as I could and was not overloading mybody to make progress. Keeping this in mind, I focused more on myupper body strength including my arms and core.ExerciseRepsSets TimeNotesMedicine Ball Throws1012Bicep CurlSit up’sFREE WEIGHTS:Triceps101010553Started at 2kg and then 1kg forthe last 2 sets at very fast pace.Started at L4, Last 2 sets at L5After each set, rest for 20 secs.Started at 2kg, last set at 4 kg.I found that I was at a major disadvantage this week because of myinjury. This was a setback and I found that reversibility did occur andsome of my cardiovascular progress was undone.This means that I must work harder during my next session to makeup for my back tracking and to continue making progress.The injury in my legs resulted in more focus on my upper bodystrength and the muscular strength in my arms.I am finding that I am making progress in terms of the muscularstrength in my arms because the levels/weights that I am working atare increasing. Eg: I started off at L3 and have now moved up to L5.Maryam HassenPEP