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PE Coursework - Sailing

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Introduction

GCSE PE Coursework For my PE coursework I will be looking at myself sailing in a two man dinghy, I will analyze my current performance in the helming position and discovering how I could improve my technique and performance. My name is Rowan Griffin, I am 15 years old, weigh 91/2 stone and am 5'4'' Tall. I started sailing when I was 8 and have loved it ever since although I only started sailing regularly in the past 6 months and have recently taken a course at Llangorse Sailing Club. My responsibilities in the helming position are the tiller and the mainsail. I sit aft in the boat. The tiller is the steering so I am responsible for directing the boat and controlling the mainsheet, i.e. the position of the mainsail. I am also responsible for telling the crew member what to do, when to go about and gibe. The skills needed for sailing are: Stamina - both cardiovascular and muscular. Cardiovascular because races often last over an hour, are often back to back and in strong winds boats can take a lot of energy to handle. Muscular endurance is needed because when you have a long close hauled tack, it can take a lot of strength to hold the mainsail taught and if you cleat it you run the risk of not being able to un-cleat it and sheet it out fast enough and consequently capsizing. ...read more.

Middle

While I have enough strength I think that having more would improve my performance. Suppleness - when moving around the boat I have to dodge the boom, centerboard casing, ropes etc. to do this fast suppleness is needed, I know this because I quite often find I haven't got enough. Possible Training Methods For my training program I will need to maintain my current strengths and improve on my weaknesses. Here are some ways in which I could maintain my strengths and improve on my weaknesses:- Endurance Cardiovascular Endurance - this can be maintained/improved by continuous training and circuit training. Continuous training would consist of a 20minute jog, a 40minute cycle or a 25minute swim. Circuit training is spending a certain amount of time (e.g. 20sec) each on 6-10 different exercises one after the other. These exercises could be step-ups, pull-ups, sit-ups, press-ups, shuttle runs, rope climbing, etc. Muscular endurance - this can be maintained/improved by weight training and circuit training. To maintain/improve this by weight training I would lift a low load continuously. Circuit training would be the same as that for cardiovascular endurance as it will maintain/improve both. Balance - the best way to maintain my balance would be to continue going sailing. Handling the tiller extension - the best way to improve on this would be to go sailing and experiment with different ways of handling the tiller extension until I found a technique that suites me. ...read more.

Conclusion

* My dad enjoys sailing and encourages me, which increases my performance. * The boat. Negative factors that affect my performance:- * If I receive an injury. * Bad weather can decrease performance. * The boat. The following factors can work both ways - they can have a positive or negative effect on performance:- * The wind. * Sailing season. * Crew member that I'm sailing with. * The boat I'm sailing. * Sailing on sea or lake. Testing I will perform tests before and after doing my training program to find out how much the program has improved my performance. The tests that I will perform are: * The Multi Stage Fitness Test (Bleep Test) - running 20 meters between two points, granularly increasing in speed until you can no longer keep up with the beeps. This measures stamina and speed. * The Coopers Run (12 minute run) - how far you can jog in 12 minutes. This measures stamina. * Sit and reach test - how far you can reach past your toes. This measures flexibility of hips, hamstrings and lower back muscles. * Illinois test - how fast you can run between obstacles, starting on your stomach. This test measures agility. * Sit-ups/Press-ups - how many sit-ups/press-ups you can do in a certain amount of time. This test measures upper body strength. I would expect to get significantly higher results in these tests after doing the training program than I did before doing the program. ?? ?? ?? ?? Rowan Griffin GCSE PE Coursework 20/2/2007 ...read more.

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