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BTEC SPORTS: PERSONAL EXERCISE PLAN EXAMPLE COURSEWORK
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Personal exercise plan example Created for BTEC Sports. All exercise plans, for each lesson. Including how to do a review of the session.
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Safia HussainPersonal information to aid training:
SMARTER Targets (what do they stand for and how are you going to apply them to your own training):
Specific goals are precise and clear, rather than overly broad or ambiguous. Training should be specific to the
individual’s sport, activity or physical/ skill related fitness goals to be developed. They answer questions like: who is
involved, what do I want to accomplish, where must this be done, when should it be performed. I can my goals
specific by making sure all activities are adapted to my needs as this will allow me to make sessions which I find
enjoyable therefor I am more likely to become more focused and interested so more likely to have my aim and goal
in mind.
Measurable goals are quantifiable: in other words, you can establish concrete criteria for measuring your progress
toward the attainment of each goal you set. The goal or training must be stated in figures so that I can measure
whether the goal or training aim has been achieved. I use specific figures which allow me to measure where I am in
the training programme and keep track of where I am and if I am able to meet my aims of the training session.
Achievable/Attainable goals meet the common sense test that they require a change in current practices or
behaviour to be achievable. You figure out ways to accomplish your goals by developing the attitudes, abilities, skills
and financial capacity to reach them. The goal must be possible to achieve or it will not be motivational. The goals
must be realistic for an individual and take into account factors which may prevent the goal from being achieved. I
know that I am able to achieve my aims and goals since I have enough time of 6 weeks and the last couple of weeks
have more sessions within them.
Realistic goals represent objectives toward which you are both willing and able to work. A goal can be both high and
realistic, you must decide for yourself. The test for “realistic” is a careful study of the past to know what is a
“stretch” goal and what is wildly and unreasonably optimistic. You must truly believe that it can be accomplished.
The goals have to be realistic for an individual and take into account factors which may prevent the goal from being
achieved. I will make sure that my training is realistic by thinking of methods to overcome any barriers that may be
present can be ridden of when making the training specific to my training needs.
Time bound goals have an end point that can be found on a calendar. Time frames tied to your goals provide a sense
of urgency to help motivate you. There must be a time scale for the goal achievement because a deadline is needed
to be reviewed to show whether the training programme has been successful. My sessions always have a duration
and specific timings of how long an activity should be and how long the rest should be for and this is done by using a
stop watch will be near me as well as a watch in my perimeters therefore I am always on schedule.
Evaluate goals regularly and adjust them as needed to account for changes in family or job responsibilities or
availability of resources. After every session I have will make sure that I review my progress and I make sure I know
what went well and what could have gone better so I know what I could do to make my next session a success.
Exciting-The goal and its reward must be exciting for the individual. I will try to my variances in each of my session to
keep things exciting so I am less likely to give up and that I will always try my hardest. There’s no p[oint in doing
something that you won’t enjoy.
Re-Do goals after the evaluation process and iteratively go through the SMARTER process. OR Record: when you
note down any significant changes in results and progressions. If I record where I am during the session I can see
how much effort I must put in and how much is needed to be done to get my goal, this helps me to focus and adapt
to the training session as I have found a motivation and interest which help encourage me to meet my objectives
I will apply SMARTER targets to my training programme; one way I will do this is to use the principles of training for
my sessions. I will make my goals SMARTER.
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