Unit 3
Helpsheet
Task 1
Complete all boxes with good detail. The diagrams can just be labelled but the function of the skeleton and short
and long terms effects of exercise need lots of detail. Use examples to help.
Task 2
Introduction
You are going to plan a 6 week training programme to help you get fitter. Say this in your own words.
PAR-Q
You need to say what a PAR-Q is and why do we do them. You then need to complete your own PAR-Q and discuss
what your results show?
Results analysis
Once you’ve completed the table talk about what your results show. How do you compare to the national average
for each test? What areas are strengths and where do you have weaknesses?
Types of training
Discuss what types of training there are and what each requires.
Principles of training
Talk about what FITT, VAR and RIPS stand for and how you will apply them in your programme.
Warm ups and cool downs
You need to say what they are. Why do we do them? Specifically, what will you do before and after each of your
sessions?
SMART targets
What does SMART stand for and why is it important to make SMART targets?
I will plan a 6 week training programme that will help me improve my aerobic endurance (select a component of
fitness). I have chosen this because I do many long distance runs and sprints and it’ll help improve my endurance.
Plan
See appendix 1 for an example.
Justify
I have chosen to do my plan like this because...
My approach is better than others because…
,I feel this will have the greatest improvement in my results because…
Task 3
Complete your diary, filling in all boxes, for all 12 sessions. See appendix 2 for an example.
Task 4
Fill in your post test table and then discuss the differences you noticed between the first time you did the tests
(before the PEP) and the second time (after). What do you notice? In the analysis section talk about what has
improved and by how much and what hasn’t improved and by how much.
Now discuss the strengths and weaknesses of your programme. Talk about the programme itself and not the results
you got. For example, was it boring and if so how could you have made it more interesting?
Finally, how can you improve your PEP? Complete the box with good explanations and justifications for each point.
TASK 1
Muscular System
, Functions -
MOVEMENTS OF BODY PARTS: Skeletal muscles are responsible for all voluntary movements of human body
parts. They provide the force by contracting actively at the expense of energy. In other words, muscles are motors
of body where chemical energy of food is converted into mechanical work.
STABILITY AND POSTURE: Skeletal muscles stabilize human skeleton and give a proper posture to human beings.
Some joints of human body are weak and they require the support of muscular system to achieve stability.
Skeletal muscles are very important for such joints.
HEAT PRODUCTION: A large share of body’s energy is used by muscular system. As a result of high metabolic rate,
muscles produce great amount of heat in the body. Heat produced by muscles is very important in cold climates.
CIRCULATION: Cardiac muscles provide the main force for circulation of blood throughout human body. The
regular pumping of heat keeps the blood in motion and nutrients are readily available to every tissue of human
body.
HELP IN DIGESTION: Smooth muscles of organs like stomach and intestine help the digestive system in the process
of digestion of food
EFFECTS OF EXERCISE
Short Term Long Term
• Increased strength of tendons and ligaments
Ligaments and tendons will increase in flexibility
Helpsheet
Task 1
Complete all boxes with good detail. The diagrams can just be labelled but the function of the skeleton and short
and long terms effects of exercise need lots of detail. Use examples to help.
Task 2
Introduction
You are going to plan a 6 week training programme to help you get fitter. Say this in your own words.
PAR-Q
You need to say what a PAR-Q is and why do we do them. You then need to complete your own PAR-Q and discuss
what your results show?
Results analysis
Once you’ve completed the table talk about what your results show. How do you compare to the national average
for each test? What areas are strengths and where do you have weaknesses?
Types of training
Discuss what types of training there are and what each requires.
Principles of training
Talk about what FITT, VAR and RIPS stand for and how you will apply them in your programme.
Warm ups and cool downs
You need to say what they are. Why do we do them? Specifically, what will you do before and after each of your
sessions?
SMART targets
What does SMART stand for and why is it important to make SMART targets?
I will plan a 6 week training programme that will help me improve my aerobic endurance (select a component of
fitness). I have chosen this because I do many long distance runs and sprints and it’ll help improve my endurance.
Plan
See appendix 1 for an example.
Justify
I have chosen to do my plan like this because...
My approach is better than others because…
,I feel this will have the greatest improvement in my results because…
Task 3
Complete your diary, filling in all boxes, for all 12 sessions. See appendix 2 for an example.
Task 4
Fill in your post test table and then discuss the differences you noticed between the first time you did the tests
(before the PEP) and the second time (after). What do you notice? In the analysis section talk about what has
improved and by how much and what hasn’t improved and by how much.
Now discuss the strengths and weaknesses of your programme. Talk about the programme itself and not the results
you got. For example, was it boring and if so how could you have made it more interesting?
Finally, how can you improve your PEP? Complete the box with good explanations and justifications for each point.
TASK 1
Muscular System
, Functions -
MOVEMENTS OF BODY PARTS: Skeletal muscles are responsible for all voluntary movements of human body
parts. They provide the force by contracting actively at the expense of energy. In other words, muscles are motors
of body where chemical energy of food is converted into mechanical work.
STABILITY AND POSTURE: Skeletal muscles stabilize human skeleton and give a proper posture to human beings.
Some joints of human body are weak and they require the support of muscular system to achieve stability.
Skeletal muscles are very important for such joints.
HEAT PRODUCTION: A large share of body’s energy is used by muscular system. As a result of high metabolic rate,
muscles produce great amount of heat in the body. Heat produced by muscles is very important in cold climates.
CIRCULATION: Cardiac muscles provide the main force for circulation of blood throughout human body. The
regular pumping of heat keeps the blood in motion and nutrients are readily available to every tissue of human
body.
HELP IN DIGESTION: Smooth muscles of organs like stomach and intestine help the digestive system in the process
of digestion of food
EFFECTS OF EXERCISE
Short Term Long Term
• Increased strength of tendons and ligaments
Ligaments and tendons will increase in flexibility
