Personal Fitness Plan (PFP)

In your INTRODUCTION you could write about

  • Your personal profile: age, performance level, experience

  • brief overview of the training programme you currently follow if any

  • why you are interested in your activity

  • how long you have been involved in your activity

  • the successes you may have had

  • your goals and motivation

  • how you will show progress in your PFP – the tests and measures you will use

  • What components are important to be effective in your sport?

  • What characteristics does a top performer in your sport show?

  • anything else you think is relevant.

Could add some photos of you performing

These are some of the test you will use to assess your fitness before and after your 8 week training plan. Analyse each test result using the link below and then summarise your scores overall, selecting your weaker areas and areas important to your sport.

Your SELF ANALYSIS: Example

Coopers 12 min Test - CV Endurance

Score - 3000m (Excellent)

I used the 15-16 age category to compare mr result. In Netball CV endurance is really important because as a centre in netball I need to cover a lange area of the court, as well as being the link between attack and defence. A good level of cardiovascular endurance will allow me to perform effectively for the full duration of the game.

RECOMMENDATIONS TO IMPROVE PERFORMANCE

  • What are you planning to do to achieve your targets?

e.g - I will use _______ training to help me improve my __________ component of fitness.

This is the opportunity to add your theoretical knowledge of:

  • Training Methods

  • Principles of Training

  • Energy systems

  • Effects of exercise

Your TRAINING PLAN is a summary of what you have planned to do. Its not a record of your actual training. A table like the example could work or details of some training sessions you are going to do.


MONITORING YOUR TRAINING

How you record what you did in training sessions is up to you. You can use headings or a table. See some of the examples below. Make comments on how the session went, what information you can give from the session (times, weights, recovery, HR, calories burnt etc)

RESULTS

Include your original test results, your post training test results and the improvement made (i.e. the difference between the two figures).

PFP EVALUATION

This should be a detailed evaluation of your personal fitness programme.

Include information on:

  • Include a summary of your results. What did you improve on and why? What stayed the same and why? Did anything get worse? Why may this have happened?

  • Explain in detail the reasons behind any of the things above.

  • Do you think you applied the principles of training correctly in your training programme? How do you know this?

  • Did you have to change anything during your training programme? Why?

  • How has doing the programme benefited your performance in your sport?

  • What did you enjoy about doing the programme?

  • What didn’t you like about doing the programme?

  • Is there anything you would change if you were to do the programme again?

My Next Steps

If you were to carry on the personal fitness programme for the next 8 weeks what would your next steps be?

Would you work on the same components of fitness or focus on something different (information in your re-testing may help you here)?

How would you ensure you continued to extend and challenge yourself? (I.e. how would you apply the principles of training this time?)

How would you ensure you included variance in the next phase so that you didn’t get bored?

Are there any other factors you need to consider that may affect your future fitness to ensure you continue to progress your fitness? (i.e. hydration, school work? Diet and nutrition? Future competitions/events you need to peak for?