Lacy Beare 10.15
Full course GCSE P.E
Coursework
Introduction
Health-related fitness is the minimum level of physical fitness that we all need in order to have good health.
Sports related fitness is the level of physical fitness to take on the demands of regular sporting activity. Although we may be fit from a health-related point of view we may not be fit for sport. There are many different kinds of sporting activities and each makes its own particular demands on the body.
Skill is the learned ability to choose and perform the right techniques at the right time, effectively, consistently and efficiently within a competitive game or activity.
I have chosen the 100m sprint as my athletics event, although I feel that this is a strong event for me, I would like to improve my fitness in it to show the best of my ability.
Speed and explosive strength are the two most important health-related aspects that I have identified for my chosen event, agility and reaction time are the two most important skill related aspects of fitness for my chosen event.
In health and skill related fitness the most important three overall aspects of fitness that are most important in my specific event are: speed, agility and explosive strength. There are different fitness tests that will show how good you at them;
Speed-is the ability to move all part of the body as quickly as possible.
Test- A person's speed can be measured simply by timing them over a measured distance; for example 30 metres.
The person would start on the start line and start running the first ten metres as this will be the acceleration time, the timer would start when the person has reached the first cone and another person puts their arm down to give another person a signal to start the timer, the timer then stops when the person running has ran 30 metres and has reached the finish line. This is then repeated 3-5 times with rest periods in between and then the average is found, this gives a more accurate time.
Agility- is the ability to change the direction of the body at speed. It is a combination of speed, balance, power and coordination.
Illinois test-
A course is set up as shown in the diagram. A person lies face down on the floor at the starting line. When told to start, leaps to their feet and completes the course in the shortest time possible. This is then repeated 3-5 times with rest periods in between and then the average is found this will give a more accurate time.
Explosive Strength (muscular power) - is the ability to contract the muscles with speed and force in one explosive act. It is the combination of strength and speed of movement.
Standing broad jump-
A person stands with their toes comfortably apart and their toes immediately behind the start line. The person then bends their knees from the rear of the heel and to the start line. This is then repeated 3-5 times with rest periods in between, the average is then calculated this then gives an accurate distance.
Results of my fitness tests
Fitness test
st attempt
2nd attempt
3rd attempt
Average
Speed test
4.56
4.34
4.75
4.55
muscular power test
.88
.97
2.03
.96
agility test (Illinois)
7.28
7.28
7.97
7.51
You always do at least 3 tests and take an average; this then makes it more balanced and accurate than if you only done one test as this might have been an anomaly or just a bad test.
By doing these tests before I start my training program and then again after my training program I would expect the results to be better after because from the fitness results I should find out what part I need to improve in and hopefully over the training period I will be successful.
These are the averages of what girls my age should be able to achieve when doing the fitness tests:
Speed test *these are for 50m sprint and not 30m
Females 15-16 years
High score
Faster than 7.8s
Above average
7.8-8.4s
Average
8.5-9.0s
Below average
9.1-9.6s
Low score
Slower than 9.7s
Illinois run *although this is for a 30m Illinois run instead of 10m
Females 15-16 years
High score
Faster than 17.5s
Above average
7.5-18.6s
Average
8.7-22.4s
Below average
22.4-23.4s
Low score
Slower than 23.4s
Explosive strength test
Females 15-16 years
High score
Above 1.65m
Above average
.65-1.56m
Average
.55-1.46m
Below average
.45-1.35m
Low score
Less than 1.35m
For my training program I am going to use weight training as my training method, as this will improve all the aspects of fitness that I need to be successful at 100m sprint.
Weight training is using weights as a form of resistance training and gradually increasing the weights lifted. Weights are lifted in sets, a set is a number of the same exercises performed one after each other, this means we can overload our muscles safely over a sensible period of time. I am going to use ...
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.45-1.35m
Low score
Less than 1.35m
For my training program I am going to use weight training as my training method, as this will improve all the aspects of fitness that I need to be successful at 100m sprint.
Weight training is using weights as a form of resistance training and gradually increasing the weights lifted. Weights are lifted in sets, a set is a number of the same exercises performed one after each other, this means we can overload our muscles safely over a sensible period of time. I am going to use weight training to improve my sporting performance by designing a programme for 100m sprint, to improve my muscular strength by at lest 3 sets of 10 repetitions, and I am going to do these at speed, using 60-80% of my 1 repetition maximum.
There are 5 principles of training, and I will aim to use all of them they are; Specificity
Progression
Overload
Reversibility
Tedium
All these make up the word SPORT.
Specificity- is to train for our own particular sport, I will achieve this by designing my training program to improve the fitness that will help with 100m sprint.
Progression- is to increase training gradually, I will try to achieve this by increasing the weights I use and how many sets I do of each activity.
Overload- is to work harder than normal, I will always try to work to my best ability but I will try not to overload my muscles so an injury could occur because this is bad for my health.
Reversibility- is to lose fitness if training stops, I will try to achieve this by working regularly (e.g. once a week).
Tedium-is boredom, I will try and make my training sessions interesting and vary each one so that boredom doesn't occur.
As my P.E session are once every fortnight, the activities I perform on that day and the fitness I gain will be lost through the fortnight, so I will try and using the weight training room in between each fortnight session then I should maintain my level of fitness. I will also need to increase my level of fitness should I want to improve it, there are for different ways I can do this; Frequency
Intensity
Time
Type
All these make up the word FITT.
Frequency-is how often we train, I am going to aim for one weight training session a week giving my body time to recover.
Intensity-is how hard we train, I will only get fitter if I work my body systems hard enough to make them adapt, and I will start at the right intensity by testing each piece of equipment before I start my program.
Time-is how long we train, I will only be able to train for an hour each session.
Type-is the kind of training we do, this is the same as specificity and I will chose the right activity to improve my fitness. I will also make sure that when I chose one piece of equipment, that my next piece is the opposite (e.g. if I'm working on my triceps, I should then work on my biceps).
Although my training programme will only be over 6 weeks, this will be the time leading up to my 100m sprint; it is called the peak season, but normally there are 3 seasons that professional athletes break there training programs up into.
Off-season-this is following the competition and is a period of active rest which is needed, a high level of general fitness is still maintain through moderate activity, and muscular strength is developed.
Pre-season- this is when you focus on a specific fitness for a particular sport, and concentrate on muscular endurance, power and speed work. Also it's the season when you develop the techniques, skills and strategies for a particular sport.
Peak season-this is the season where you emphasise speed and practise skills at high speeding competitive situations, which means extra fitness sessions will be needed.
When doing any sort of training where you are putting strain onto your muscles, then a warm is very important. A warm consists of three parts; pulse raiser, stretching and mobility exercises.
A pulse raiser should gradually increase the heart rate, this could be a gentle run, bike ride or rowing.
Stretch and description of exercise
Muscle being stretched
Quadriceps stretch
Stand on one leg, holding your foot against your bottom whilst pushing your hips forwards.
Quadriceps
Front of thigh
Hamstring stretch
Lunge forwards making sure that your feet are in line and you're pushing forwards.
Hamstrings
Back of thigh
Hamstring stretch
Bend one leg to the side and make sure you are pushing down on your knee
Hamstrings
Back of thigh
Triceps stretches
One arm over head with the other pressing down the back
Triceps
Back of arm
Lats stretches
One arm across the body with the o0ther one pushing it.
Lats
Side of back
Gastrocnemius stretches
Place one leg in front of the other, bend your back knee and press onto it.
Gastrocnemius
Back of lower part of leg
Description of mobility exercise
Type of joint being mobilised
Rotating your arms forwards and then backwards
Ball and socket shoulder
Rotating ankles
Mobilising the ankles
With the knee bend the legs comes across the body and then out to the side.
Ball and socket hips
Head rotations
Mobilising the neck
Wrist rotations
Mobilising the wrist joint
It is very important to warm up before you start exercise; this is to prepare the muscles, ligaments and joints, and to get the blood to the muscles quicker. If you did not warm up then you could pull a muscles or ligament.
For every weight training session I do I will do a plan and an evaluation for it, which will help me plan the next session. In my evaluation I should include, whether I found each exercise easy or difficult, whether I have improved at all, did I complete the session in the given time, and If I need to decrease or increase the reps or sets I am doing on each exercise.
I am also keeping a record card so I can record my results and make comparisons easily.
Each fitness session I do in the weight training room, I will take my pulse rate at rest, after each exercise and 3, 4 and 5 minutes after I have finished the session this will be show how long my recovery rate is, and it will also show if I am fitter if my pulse rate doesn't go up so much after each exercise.
For each session I will be using the equipment in the weight training room, and I am responsibly for all my exercises, so will have to be very careful and to be safe at all times, this will include, making sure all equipment is checked before I use it, so that it is not broken, I will not push myself to hard so I might injure my muscles, so that I cannot continue with the rest of my program.
These will be the exercises I will be completing and the muscles they affect in the next 6 weeks:
Exercise
Muscle groups
Chest press
Triceps, pectorals major
Hamstring flexion
Hamstrings, gastrocnemius
Shoulder press
Deltoids, triceps, latissimus dorsi
Stomach crunches
Abdominals
Lat pulls
Biceps, deltoids, latissimus dorsi
Thigh extension
Quadriceps
Lacy Beare 10.15
Weight Training session 5
Plan
I will be starting off with a pulse raiser this will in increase my heart rate and prepare me for exercise. I will then stretch and mobilise my muscles and joints, so I won't pull any muscles during exercise and injure myself. I will then do a series of exercises which will in turn affect a number of different body parts and will improve my athletic sports. I will then finish the session with a light cool down to get my heart rate back to normal.
Pulse raiser
To increase my cardiac vascular I will start by either using the rowing machine or the cycling machine and each week maybe increase the time I do, or what strength the machine is on. I am going to do 4 minutes.
Stretch and mobilising
I will start by mobilising my head and work down my body; next I will do my arms and wrists in circular motions then my hips, and finally my ankles.
For my stretching I will also start at the top of my body with my arms; behind the back of my head to stretch my shoulder and triceps, then across my body. Next I will stretch my lats; I will then stretch all the muscles in my legs with different stretching techniques.
My first exercise is hamstring flexions; this will affect my hamstrings. I will do 6x10 reps at a weight of 15kg; I have increased this by one rep, as I felt the weight was ok, and thought I could complete more at that weight.
My second exercise is thigh extensions; this will affect my quads. I will do 4x10 reps at a weight of 15kg; I am keeping this at the same weight and doing the same number of reps, until I feel I can do either more weight or more reps.
I will then do stomach crunches; this will affect my abdominal muscles. I will do 6x10 reps at a weight of 25kg; I have increased this by one rep, as I felt the weight was ok, and thought I could complete more at that weight.
I will then do chest presses; these will affect my pectorals and biceps. I will do 5x10 reps at a weight of 10kg; I have increased this by 5kg as last session I found this exercise quite easy.
I will then do shoulder presses; these will affect my lats, triceps and deltoids. I will do 5x10 reps at a weight of 10kg; I have increased this by one rep, as I felt the weight was ok, and thought I could complete more at that weight.
Finally each session I will do lat pulls; these will affect lats, deltoids and biceps. I will do 6x10 reps at a weight of 17 1/2 kg; I am keeping this at the same weight and doing the same number of reps, until I feel I can do either more weight or more reps.
At the end of each session I will do a light cool down this will consist of light stretching and mobilising.
Lacy Beare 10.15
P.E evaluation of session 4
Pulse at rest-72 BPM
Pulse raiser- Rowing for 4 minutes
Stretching and mobilising.
Hamstring flexion- I did 5x10 reps at a weight of 15kg, after my pulse was 79 BMP, I found this easy and managed to complete all 4 reps of 10 hamstring flexions although afterwards my hamstrings did ache and I had to rest before my next exercise. So next session I will increase the number of reps I will do by one so I will do; 6x10 reps at a weight of 15kg this will help me to progress and won't cause reversibility.
Thigh extensions- I did 4x10 reps at a weight of 15kg and my pulse after was 84 BPM, I found this ok and my legs my legs did ache a bit but I managed to complete all 4 reps of 10 thigh extensions, so next session I will do the same; 4x10 reps at a weight of 15kg this will help me not to overload my muscles and injury won't happen and won't cause reversibility.
Stomach crunches- I did 5x10 reps at a weight of 25kg and my pulse after was 88 BMP, I found this ok and managed to complete the whole 4 reps of 10 stomach crunches although afterwards my abdominal muscles did start to ache, but not as bad as last session so next session I will do; 6x10 reps at a weight of 25kg this will help me to progress and wont cause reversibility.
Chest press- I did 5x10 reps at a weight of 5kg and my pulse afterwards was 91 BMP, I found this ok although my muscles did start to ache at the end of the 4 reps but this session wasn't so bad as the last one, so next session I will do 6x10 reps at a weight of 5kg as this will help me to progress and won't cause reversibility.
Shoulder press- I did 4x10 reps at a weight of 10kg and my pulse after was 75 BMP; I found this quite ok to complete although my triceps ached a bit afterwards and they weren't as weak as the last session, so next session I will do; 5x10 reps at a weight of 10kg, this will help me to progress and won't cause reversibility.
Lat pulls- I did 6x10 reps at a weight of 17 1/2 and my pulse rate afterwards was 82 BMP, I found this ok and I managed to complete all 4 reps of 10 lat pulls although my biceps did ache when I'd finished, so next session I will do the same; 6x10 reps at a weight of 17 1/2 this will help me not to overload my muscles which could cause injury and wont cause reversibility.
At the end of the session I took my recovery pulse for 3, 4 and 5 minutes after I had finished all the exercises, as the last 3 sessions I was taking my pulse too early after I had finished:
3-89 BPM
4-84 BPM
5-78 BPM
And I completed my training program in the hour given, some exercises took longer to complete than others as I found some quite challenging.
Evaluation of Training Programme
Fitness test results
Fitness test
1st attempt
2nd attempt
3rd attempt
Average
speed test
4.56
4.51
4.44
4.50
muscular power test
2.19
2.19
2.3
2.23
agility test (Illinois)
7.75
7.34
6.89
7.33
There scores have all improved from the last time I completed my fitness tests, this means that my training programme must of worked.
My training programme
The strengths of my training programme are that each of my exercises had another exercise that supported the opposite muscles e.g. triceps and biceps.
The weaknesses of my programme are that only doing one fitness session a week didn't help to really improve my fitness tests. I should I done more sessions in one week.
There could be a few reasons why my fitness tests could not of been accurate, firstly, I completed my standing board jump and agility tests on a different surface and in a different climates, also I completed my 30m sprint into the wind, and this time it hadn't been raining which means I could of gained speed because my legs weren't working to stop me from slipping over, although they were working harder trying to fight with the wind.
Heart rate results
The table and the graphs below are to show my heart rate on each exercise, over the 5 sessions I completed.
Exercise
session 1
session 2
session 3
session 4
session 5
Hamstring flexion
82
80
79
83
Thigh extensions
89
86
88
84
85
Stomach Crunches
95
91
89
88
90
Chest press
88
92
91
94
Shoulder press
86
79
83
75
86
Lat pulls
82
94
97
96
Session 1 is missing off this graph as I forgot to do it the first session. This graph shows that my heart rate varied throughout 79 being the lowest and 83 being the highest.
This is a graph to show my heart rate after I have done thigh extensions; my heart rate varies from 84 to 89 while completing this exercise.
This is a graph to represent my heart rate after each stomach crunch exercise I done, it shows that my lowest heart rate was 88 and my highest was 95 BPM.
This is a graph to represent my heart rate after each chess press exercise I do each session, it shows that my lowest heart rate was 88 and my highest was 94, I didn't get a result for session 1 as I forgot to take it.
This is a graph to represent my heart rate after each shoulder press I do each session, it shows that my lowest heart rate was 75 and my highest was 86.
This is a graph to represent my heart rate after each lat pull exercise I do each session, it shows that my lowest heart rate was 82 and my highest was 97, I didn't get a result for session 1 as I forgot to take it.
The set of results below and the graph represents my rest heart rate before each session; I took this because it then represents how much my heart rate changed on each exercise.
session 1
session 2
session3
session 4
session 5
Rest Heart rate
76
78
75
72
74
The graph shows that my heart rate varied throughout my training programme, maybe this was because my heart was increased before I got into the fitness suite so my pulse wasn't accurate to begin with. My lowest heart rate was in sessions 4 when it was 72 BPM and the highest was session 2 when it was 78 BPM, that's a difference of 6.
The table and the graphs below show my recovery heart rate 1, 2 and 3 minutes after I had finished each of my sessions, although the first part of the table and the first graph are wrong, this was when I took it 1, 2 and 3 minutes afterwards because this was too soon after exercise and wouldn't give a very accurate result to what my recovery heart rate was.
The second part of the table and the second graph represents my recovery rate 3, 4, and 5 minutes after I had finished each session, this means that it gave a more accurate result when my heart rate was returning to normal.
minutes after exercise
2
3
average
minutes after exercise
4
5
average
91
82
92
88.3
3
89
87
88
2
88
79
88
85
4
84
79
81.5
3
83
77
79
79.6
5
78
76
77
The graph shows that my lowest recovery heart rate is 79.6 BPM and my highest was 88.3 BPM
The graph shows that my lowest recovery heart rate is 77 BPM and my highest was 88 BPM
Changes to Improve
If I was to do my training programme I would have done more training sessions in a week so I would be able to see more of an improvement, I would also do more things that would help to improve the muscle that I need for the athletic event that I was training for e.g. more work on legs for 100m sprint.
Further Work
If I was to either continue with my training programme, or do it again with a different athletic activity then I could start a training programme at the beginning of an off-season, then I could work my way through all the seasons, and go into an athletics competition in the peak season of my training. I would go into the fitness room at least twice a week, and at the end I would most probably see a vast improvement in that athletic activity.
