Personal Exercise Programme

Fitness and Health Level 1: I can • Give reasons why warming up before an activity is important. • Give reasons why physical activity is good for your health. Level 2: I can also • Explain and apply basic safety principles when preparing for exercise. • Describe some of the effects exercise has on the body. Level 3: I can also • Warm up in a suitable way to suit the activity I am about to do. • Describe how my body reacts during different types of exercise. • Demonstrate that I understand that different activities require different types of fitness. • Lead part of a warm up. Level 4: I can also • Demonstrate that I understand the idea of overloading to improve fitness levels. • Demonstrate an understanding of the level of general fitness required for a healthy lifestyle. • Test my fitness levels using a fitness test. • Lead a warm up. Level 5: I can also • Apply the principle of overload to a fitness programme. • Demonstrate that I have an understanding of some of the principles of training besides overload. • Complete a personal exercise record. • Test my fitness levels using a fitness test and use this to test for improvement in my fitness. • Understand the difference between aerobic and anaerobic exercise. • Lead both a warm up and cool down. Level 6: I can also • Demonstrate that I understand the principle of progression in relation to overload. • Demonstrate that I understand the principles of regularity, reversibility and individual needs when designing a personal exercise programme. • Demonstrate that I understand the principles of FITT particularly understanding the effects of different intensities of exercise on the body. • Demonstrate that I understand the meaning of target zone and how to use it to improve fitness. • Demonstrate that I understand how pulse rate can be used to measure fitness and recovery rate. • Demonstrate that I understand how and why different activities affect the pulse rate.

Level 7: I can also • Demonstrate that I understand the principles of FITT and can apply them to a personal exercise programme. • Demonstrate that I understand how to measure and monitor fitness levels. • Demonstrate that I understand the term body composition and the problems associated with being overweight and underweight. • Demonstrate that I understand how to maintain an energy balance using exercise to help achieve that balance. • Design a personal exercise programme to improve my fitness. Level 8: I can also • Plan and carry out a personal exercise programme without any assistance. • Plan an exercise programme for another person taking into account individual needs. • Organise a fitness circuit. • Lead a fitness session with assistance taking into account the principles of training. • Demonstrate that I am aware of all of the safety procedures concerned with my fitness session.

Level 9: I can also • Plan an exercise programme for myself taking into account demonstrating that I know how to develop the components of fitness to suit a particular purpose. • Demonstrate that I understand the importance of exercise and activity to personal, social and mental well being. • Lead a fitness session without assistance taking into account the principles of training. • Show that I am familiar with a variety of tests used to measure individual performance. Level 10: I can also • Plan an exercise programme for another person demonstrating that I know how to develop the components of fitness to suit a particular purpose. • Organise a variety of circuit training activities. • Lead a number of fitness sessions without assistance taking into account the principles of training. • Lead a variety of training sessions. • Demonstrate that I am aware of all of the safety procedures concerned with each type of training session I lead.