Section 1: Planning and Analysis

This lesson covers Section 1 of the PEP — the Planning and Analysis phase. This is the foundation of the entire programme and is where you demonstrate your ability to analyse your own fitness, compare yourself to published standards, and design a programme based on evidence. A strong Section 1 sets the tone for the entire PEP and makes it much easier to achieve the higher levels in the mark scheme. You must: identify your strengths and weaknesses, collect pre-PEP fitness test data, complete a PAR-Q, present data in graphs, compare to normative data, select a component of fitness to improve, set SMART targets, and justify why those targets are SMART.

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Step 1: Complete a PAR-Q

Before beginning any training programme, you must complete a Physical Activity Readiness Questionnaire (PAR-Q). This is a safety screening tool that identifies whether a person has any medical conditions or risk factors that could make exercise dangerous.

A standard PAR-Q includes questions such as:

• Has your doctor ever said you have a heart condition?
• Do you feel pain in your chest when you do physical activity?
• Do you ever lose consciousness or lose your balance because of dizziness?
• Do you have a bone or joint problem that could be made worse by exercise?
• Are you currently taking any medication for blood pressure or a heart condition?
• Do you know of any other reason why you should not do physical activity?

If you answer "Yes" to any question, you should seek medical advice before starting the programme.

Exam Tip: Always mention the PAR-Q in your PEP, even if you answered "No" to all questions. It demonstrates that you have considered health and safety — a key indicator of quality in the mark scheme. Simply state: "I completed a PAR-Q and answered 'No' to all questions, confirming I am safe to begin the programme."

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Step 2: Identify Strengths and Weaknesses

You should identify your current strengths and weaknesses in relation to the components of fitness. This can be done through:

1. Self-assessment — reflecting on your own performance in sport and exercise.
2. Coach/teacher feedback — asking someone with expertise to evaluate your fitness.
3. Fitness testing — the most objective and reliable method (covered in Step 3).

Component of Fitness	My Result	Rating (vs. Normative Data)	Strength or Weakness?
Cardiovascular endurance (multi-stage fitness test)	Level 7.2	Below average	Weakness
Muscular endurance (sit-up bleep test)	6.3	Average	Strength
Flexibility (sit and reach)	24 cm	Above average	Strength
Speed (30 m sprint)	5.1 s	Below average	Weakness
Muscular strength (handgrip dynamometer)	32 kg	Average	—
Power (vertical jump)	38 cm	Below average	Weakness

This table is an example. In your PEP, you should complete a similar table using your own results from the fitness tests you have carried out.

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Step 3: Collect Pre-PEP Fitness Test Data

You must carry out fitness tests to gather objective, measurable data about your current level of fitness. Choose tests that are relevant to the component(s) of fitness you intend to improve.

The Edexcel specification identifies the following fitness tests:

Component of Fitness	Fitness Test	Unit of Measurement
Cardiovascular endurance	Multi-stage fitness test (beep test)	Level and shuttle number
Muscular endurance	Sit-up bleep test / 1-minute press-up test	Number of repetitions
Flexibility	Sit and reach test	Centimetres (cm)
Speed	30 m sprint test	Seconds (s)
Strength	Handgrip dynamometer test	Kilograms (kg)
Power	Vertical jump test / standing broad jump	Centimetres (cm)
Agility	Illinois agility test	Seconds (s)
Balance	Standing stork test	Seconds (s)
Coordination	Wall toss test	Number of catches
Reaction time	Ruler drop test	Centimetres (cm) / Seconds (s)
Body composition	Body mass index (BMI) / skinfold callipers	kg/m² / mm

Important considerations when testing:

• Reliability — carry out the test at least twice and record the best result (or take an average). Use the same equipment, conditions and protocol each time.
• Validity — make sure the test actually measures the component of fitness you are targeting. The beep test measures cardiovascular endurance, not speed.
• Pre-test conditions — avoid strenuous exercise for 24 hours before testing, eat a light meal 2–3 hours before, perform an appropriate warm-up.

Exam Tip: For Level 4/5, you must not only record your fitness test results but also explain why you chose those particular tests and how they relate to your selected component of fitness and your sport. For example: "I chose the multi-stage fitness test because it measures cardiovascular endurance, which is the component of fitness I am aiming to improve. As a midfielder in football, cardiovascular endurance is essential for maintaining performance over 90 minutes."

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Step 4: Present Data in Graphs and Compare to Normative Data

Raw numbers on their own do not demonstrate analysis. To reach the higher levels you must:

1. Present your fitness test results in a table (as shown in Step 2).
2. Create a graph (bar chart or radar/spider diagram) showing your results alongside normative data for your age and sex.
3. Analyse the graph — explain what it shows. Which components are above average? Which are below? What does this tell you about your fitness profile?

Normative data is found in published tables (often provided in textbooks or by your teacher). It gives the average results for different age groups and sexes, usually classified into ratings such as: Excellent, Above Average, Average, Below Average, Poor.

Rating	Multi-Stage Fitness Test (Males, Age 15–16)
Excellent	10.0+
Above average	8.5–9.9
Average	7.5–8.4
Below average	6.5–7.4
Poor	Below 6.5

Example analysis: "My beep test result was Level 7.2, which places me in the 'Below Average' category for males aged 15–16. This confirms that cardiovascular endurance is a weakness that I need to address in my PEP."

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Step 5: Select a Component of Fitness to Improve

Based on your analysis of fitness test data and normative data, you must select one or two components of fitness as the focus of your PEP. You should justify this choice by:

• Referring to your fitness test data — which component scored lowest relative to normative data?
• Linking to your sport or activity — which component is most important for your performance?
• Explaining the impact of improving this component on your performance.

Example: "I have chosen to focus on cardiovascular endurance because my beep test result (Level 7.2) is below average and cardiovascular endurance is the most important component of fitness for my position (midfielder in football). Improving this will allow me to maintain a high work rate throughout the full 90 minutes of a match."

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Step 6: Set SMART Targets

SMART targets are central to a high-scoring PEP. Every target you set must be:

Letter	Stands For	Meaning	Example
S	Specific	The target states exactly what you want to achieve	"Improve my beep test score" (not just "get fitter")
M	Measurable	The target includes a number or value that can be tested	"From 7.2 to 8.5"
A	Achievable	The target is challenging but realistic given your starting point and time available	An improvement of 1.3 levels in 6 weeks is possible with regular training
R	Realistic	The target considers your resources, time, equipment and commitment	You have access to a sports hall and can train 3 times per week
T	Time-bound	The target has a clear deadline	"Within 6 weeks"

graph TD
    S["<b>S</b>pecific<br>What exactly will<br>you improve?"] --> M["<b>M</b>easurable<br>What number will<br>you use to track it?"]
    M --> A["<b>A</b>chievable<br>Can you realistically<br>reach it?"]
    A --> R["<b>R</b>ealistic<br>Do you have the time,<br>facilities, equipment?"]
    R --> T["<b>T</b>ime-bound<br>By when will<br>you achieve it?"]

    style S fill:#3498db,color:#fff
    style M fill:#2ecc71,color:#fff
    style A fill:#e67e22,color:#fff
    style R fill:#e74c3c,color:#fff
    style T fill:#9b59b6,color:#fff

A complete SMART target example:

"I will improve my multi-stage fitness test score from Level 7.2 to Level 8.5 within 6 weeks by training 3 times per week using fartlek training."

SMART Element	How It Is Met
Specific	Targets the multi-stage fitness test / cardiovascular endurance
Measurable	From 7.2 to 8.5 — a clear numerical target
Achievable	An improvement of 1.3 levels is possible with 18+ training sessions
Realistic	The student has access to a local park and can train 3 times per week
Time-bound	6 weeks is the deadline

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