Physical and Health Education MYP

Year 5
Year 10 Personal Exercise Program

Student Name: Giona Wong Homeroom: Year 10 Hope

Instructions
Answer the following questions to assist in planning to improve your fitness level.

Two key components in designing a personal fitness-training program includes i. identifying your
overall goal is for working out; ii. put into plans how you will adhere to your program.

PHE Fitness Class Workout Plan:

1. List three personal fitness goals:

i. Improve my muscular strength
ii. Improve my muscular endurance
iii. Improve my cardiovascular fitness

2. I plan to monitor my progress by:

I plan to monitor my fitness training progress by taking heart rates using the heart rate
monitors installed on the fitness machines while doing cardiovascular exercise. In order to
effectively improve my cardiovascular fitness, I will need to increase my heart rate to the
target heart rate zone, which indicates that the body is doing the most effective
cardiovascular exercise. Therefore, taking heart rates will help me know how hard Im
exercising. I will also keep a record of the weights, repetition and time I used during my
training. So that I will know what I did in my training and most importantly, when I should
increase the weights and repetition.

3. Motivation strategies to assist me in adhering to my plan will include:

Working with friends: this will pressure me to work harder

Self-affirmations: I will tell myself some positive affirmations about myself, making myself
believe that I have the ability to finish this training. For example, I might say Everybody else
can do it, so I can do it too.
Task:
Below is a list of fitness equipment available in the Aberdeen Tennis and Squash Centre
fitness room. Identify the type of machines and muscle group targeted from each of them,
and decide if you will include this machine in your plan.

Aberdeen Tennis and Squash Centre

Equipment Type Muscle Targeted Yes/No

Abdominal Board Weight/ Strength Abdominal Muscles No
Training
Computerized Bike Aerobic Training Quadriceps, Hamstrings, Gluteal Muscles, Hip No
(with back support) Flexors, Calf Muscles, Tibialis Anterior
Arm Curl/ Bicep Curl Weight/ Strength Biceps Branchi, Supinator Yes
Training
Chest Press Weight/ Strength Pectoralis Major, Deltoid, Triceps, Anconeus No
Training
Dumbbell Sets with Weight/ Strength (Depends on what exercise it is used for, as No
Matching Racks Training dumbbells can be moved freely) e.g.: when using
dumbbells to do the dumbbell bench press exercise,
it targets the Pectoralis Major and Clavicular muscle.
Computerized Step Aerobic Training Quadriceps, Hamstrings, Gluteal Muscles, Hip No
pressors Flexors, Calf Muscles
Flat Incline Bench Weight/ Strength Depends on what exercise it is used for, but since it No
Training is most commonly used for bench press exercise, the
chest muscles are targeted
Lat Pulldown Weight/ Strength Latissimus Dorsi Muscles No
Training
Leg Curl Weight/ Strength Hamstrings, Calf Muscles Yes
Training
Leg Extension Weight/ Strength Quadriceps Yes
Training
Leg Press Weight/ Strength Quadriceps, Gluteal Muscles No
Training
Back Raises Weight/ Strength Erector Spinae No
Training
Pectoral Fly Weight/ Strength Lower Back Muscles: Gluteal Muscles, Erector No
Training Spinae; Abdominal Muscles: Iliopsoas Muscles,
Rectus Abdominis
Rowing Machine Aerobic Training Erector Spinae, Rectus Abdominus, Triceps, No
Rhomboids, Deltoids, Trapezius, Pectoralis Major,
Wrist Extensors and Flexors, Quadriceps, Gluteal
Muscles, Hamstrings, Calf Muscles
Shoulder Press Weight/ Strength Deltoid, Triceps Yes
Training
Electronic Climbers Aerobic Training Quadriceps, Hamstrings, Gluteal Muscles, Hip No
Flexors, Calf Muscles
Electronic Treadmill Aerobic Training Quadriceps, Hamstrings, Gluteal Muscles, Calf Yes
Muscles
Computerized Bike Aerobic Training Quadriceps, Hamstrings, Gluteal Muscles, Hip Yes
Flexors, Calf Muscles, Tibialis Anterior, Rectus
Abdominis
 Weighting scale Measuring Machine -- No
Blood pressure meter Measuring Machine -- No

Select 5 - 7 stations and exercises from the list above. Create a 60 - 70 minute personal
exercise program (PEP) plan that you will use over the next 4 physical & health education
class periods. Keep in mind variety, motivation and your overall goal!
Criterion B: Personal Exercise Program (PEP)
Templates will not be provided. Students will have to create their own PEP. It is best to
start with identifying 3 - 4 fitness components that you want to improve over this 4-week
unit.

Then choose 5 - 7 weight training machines that you will focus on in the coming
weeks, prepare a specific personal training program with detail weights, repetitions, number
of set and recovery time for EVERY week.

Students are expected to apply training principles such as S.P.O.R.T and F.I.T.T should
apply effectively.

Fitness components trained base on the number of repetition and sets:

Repetition Major Minor Less/limited/none
1-5 Strength Muscle size None on endurance
6 - 12 Balance development in strength,
muscle size and endurance

13 20 Endurance Muscle Size Limited on strength

20 min+ Aerobic exercise
 Criterion B: Personal Exercise Program (PEP)

Sport Targeted: Badminton

Major Muscles Used in Badminton:

Biceps Brachii, Triceps Brachii, Forearm Muscles, Quadriceps, Biceps Femoris, Tibialis
Anterior, Gastrocnemius

Fitness Components Targeted:

Muscular Strength, Muscular Endurance, Cardiovascular Fitness

Estimated time of fitness training is 60 minutes

Week 1:
Before fitness training:
Warm-up for 5 minutes by stretching, to prevent muscle strain or injury.

1. Fitness Component: Cardiovascular Fitness

Equipment Major Muscles Time per Repetition Recovery Machine Heart

Worked Repetition Time Settings Rate
Computerized Quadriceps, 20 mins 1 2 mins Resistance Before:
Bike Hamstrings, at 5 78 bpm
Gluteal Muscles,
Hip Flexors,
Calf Muscles, After:
Tibialis 153 bpm
Anterior, Rectus
Abdominis

2. Fitness Component: Muscular Strength

Equipment Major Muscles Weight Repetition Sets Recovery Time

Worked (between sets)
Arm Curl Biceps Branchi, 14 lbs 3 3 5 mins
Supinator (part of (2 weight
forearm) plates)
Leg Extension Quadriceps 14 lbs 3 3 5 mins
Shoulder Deltoid, Triceps 14 lbs 3 3 5 mins
Press
 3. Fitness Component: Muscular Endurance

Equipment Major Muscles Weight Repetition Sets Recovery Time

Worked (between sets)
Leg Curl Hamstrings, Calf 10 lbs 13 3 2 mins
Muscles

After fitness training:

Cool-down for 5 minutes by stretching lightly.

Week 2:
Before fitness training:
Warm-up for 5 minutes by stretching, to prevent muscle strain or injury.

1. Fitness Component: Cardiovascular Fitness

Equipment Major Muscles Time per Repetition Recovery Machine Heart

Worked Repetition Time Settings Rate
Computerized Quadriceps, 20 mins 1 2 mins Resistance Before:
Bike Hamstrings, at 5 84 bpm
Gluteal Muscles,
Hip Flexors,
Calf Muscles, After:
Tibialis 155 bpm
Anterior, Rectus
Abdominis

2. Fitness Component: Muscular Strength

Equipment Major Muscles Weight Repetition Sets Recovery Time

Worked (between sets)
Arm Curl Biceps Branchi, 14 lbs 4 3 5 mins
Supinator (2 weight
plates)
Leg Extension Quadriceps 14 lbs 4 3 5 mins
Shoulder Deltoid, Triceps 14 lbs 4 3 5 mins
Press
 3. Fitness Component: Muscular Endurance

Equipment Major Muscles Weight Repetition Sets Recovery Time

Worked (between sets)
Leg Curl Hamstrings, Calf 10 lbs 14 3 2 mins
Muscles

After fitness training:

Cool-down for 5 minutes by stretching lightly.

Week 3:
Before fitness training:
Warm-up for 5 minutes by stretching, to prevent muscle strain or injury.

1. Fitness Component: Cardiovascular Fitness

Equipment Major Muscles Time per Repetition Recovery Machine Heart

Worked Repetition Time Settings Rate
Computerized Quadriceps, 20 mins 1 2 mins Resistance Before:
Bike Hamstrings, at 6 80 bpm
Gluteal Muscles,
Hip Flexors,
Calf Muscles, After:
Tibialis 150 bpm
Anterior, Rectus
Abdominis

2. Fitness Component: Muscular Strength

Equipment Major Muscles Weight Repetition Sets Recovery Time

Worked (between sets)
Arm Curl Biceps Branchi, 14 lbs 5 3 5 mins
Supinator (2 weight
plates)
Leg Extension Quadriceps 14 lbs 5 3 5 mins
Shoulder Deltoid, Triceps 14 lbs 5 3 5 mins
Press
 3. Fitness Component: Muscular Endurance

Equipment Major Muscles Weight Repetition Sets Recovery Time

Worked (between sets)
Leg Curl Hamstrings, Calf 10 lbs 15 3 2 mins
Muscles

After fitness training:

Cool-down for 5 minutes by stretching lightly.

Week 4:
Before fitness training:
Warm-up for 5 minutes by stretching, to prevent muscle strain or injury.

1. Fitness Component: Cardiovascular Fitness

Equipment Major Muscles Time per Repetition Recovery Machine Heart

Worked Repetition Time Settings Rate
Computerized Quadriceps, 20 mins 1 2 mins Resistance Before:
Bike Hamstrings, at 6 76 bpm
Gluteal Muscles,
Hip Flexors,
Calf Muscles, After:
Tibialis 152 bpm
Anterior, Rectus
Abdominis

2. Fitness Component: Muscular Strength

Equipment Major Muscles Weight Repetition Sets Recovery Time

Worked (between sets)
Arm Curl Biceps Branchi, 18 lbs 3 3 5 mins
Supinator (3 weight
plates)
Leg Extension Quadriceps 18 lbs 3 3 5 mins
Shoulder Deltoid, Triceps 18 lbs 3 3 5 mins
Press
3. Fitness Component: Muscular Endurance

Equipment Major Muscles Weight Repetition Sets Recovery Time

Worked (between sets)
Leg Curl Hamstrings, Calf 14 lbs 13 3 2 mins
Muscles

After fitness training:

Cool-down for 5 minutes by stretching lightly.
Criterion D
Reflect and evaluate the effectiveness of your personal exercise plan. Explain i. if the
principles of training were applied effectively; ii. area that you have improved and iii. if you
have to further develop your exercise plan into a 6-month period, what are the changes that
you will make.

I think that my personal exercise plan was quite effective, as I have applied the training
principles, S.P.O.R.T and F.I.T.T, also I have improved my cardiovascular fitness, muscular
endurance and muscular strength.

The principles of training, mentioned previously, were applied effectively to my plan. The
principle S.P.O.R.T stands for specificity, progression, overload, recovery and the individual.
My personal exercise plan was specifically made for my fitness goals which are to improve
my muscular strength, muscular endurance and cardiovascular fitness, in order to perform
better at badminton. Before creating the plan, I used my ATL research skills and found out
which major muscles were used when playing badminton. With this piece of information, I
was able to create a PEP that targets those muscles and ultimately help me achieve my goals.
I used the principle of progression and overload by increasing the repetitions and weights, so
that I am improving throughout the training and consistently pushing myself to improve even
more. For instance, as seen in my plan, I have increased the repetition for my muscular
strength exercises from 3 repetitions in week 1 to 5 repetitions in week 3. The principle of
recovery is applied in my PEP, as I have planned out appropriate recovery time between sets
of exercises. Recovery time is very important, because without it, the body might overwork
and cause health problems. I applied the principle of the individual, by creating the PEP to
be suitable for me. I considered my own abilities and fitness level when creating the plan.
For example, my fitness level is quite low, as I am not an active in doing sports, therefore, in
my PEP, I increased my repetition and weights very slowly, so that the training is
appropriate for me. I have also applied the training principle F.I.T.T effectively, by
considering the frequency, intensity, time and type of my training. For example, since I
aimed to improve my muscular strength, the type of exercise I planned to do includes
weight/ strength training machines.

Although the improvements were not very significant, I have made some improvements in
the areas of my muscular strength, muscular endurance and cardiovascular fitness. My
improvements in muscular strength and endurance can be seen from my process in doing
more repetitions or weights each week. Furthermore, my progress during the training showed
my improvements in cardiovascular fitness. In the first week, I was extremely tired after
cycling for 20 minutes on the computerized bike, however, by the third week I was not very
tired after cycling, and on the fourth week I was able to increase the resistance. This shows
that my cardiovascular fitness has improved over the course of my four week fitness training.

If I were to further develop my fitness training plan to a 6-month period, I would increase
the weights, repetition of my muscular strength and endurance exercises and increase the
resistance and time for my cardiovascular fitness training on the computerized bike. This is
because in order to improve, I would need to push myself to do harder. Another change that
I would make is to increase my training frequency to two times a week. I realized that I will
improve more effectively if I trained more consistently, as it will keep help maintain my
fitness level.