• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Sports Science Controlled Assessment - analysisng my health and fitness. How I can improve.

Extracts from this document...


Sports Science Controlled Assessment Stage 2 1) Healthy Active Lifestyle * A healthy active lifestyle includes: * Eating a balanced and healthy diet * Taking regular exercise * Maintaining a healthy weight * Not smoking - which greatly increases your chances of lung, throat and mouth cancers, and also places greater stress on the heart. * Sensible alcohol intake - as alcohol can lead to cirrhosis of the liver, and also cancer of the throat and mouth. It can also lead to excessive weight gain and obesity. * Minimising stress 2) Fitness Tests * Handgrip - I scored a result of 55kg for the handgrip test, which is average for my age and gender. The dynaometer is regarded as a good test for overall upper body test. * Push Ups - I scored 41 push-ups in one minute. This test is a good test of muscular stamina in your slow twitch muscle fibres. * Standing Long Jump - I scored 1.5m on this test, which is very poor in comparison with the national average for my age and gender. This test is a good indicator of fast twitch muscle fibres, of which I have less in comparison with my slow twitch muscle fibres. * Power Lift - I scored 163, which is above average for my age and gender. This test is a measure of muscular power, which is one of my strengths. * Sit and Reach Test - I scored 10cm (to the toe line) on this test, which rated average 'for my age and gender. Flexibility is one of my weaknesses, and is also hereditary, and something I need to improve. * 12 Minute Cooper Run - I scored 2800m on this test, which rates as above average for my age and gender. Muscular endurance is one of my strengths as I have mostly slow twitch muscle fibres. * Sit Ups - I managed 40 sit-ups in one minute, which rated average when compared nationally. ...read more.


Summary * In general I don't eat too much and I have a balanced, healthy diet. However, I often don't drink enough water, and sometimes don't have enough fruit and vegetables, sometimes none at all. These are two things that I need to improve upon as they both affect me during the day, especially water, which greatly changes my concentration levels. 6) Exercise Analysis * There are a number of ways in which exercise can affect or induce a response from the body, both in the short term and long term. * For example, the short term effects include: * Anticipatory rise - levels of certain hormones rise sharply when triggered by stimuli from the sensory organs * Heart rate increases, but this stays high during activity * The long term effects are much more substantial and include: * Increase in bone density, strengthening them and making the healthier. * Increase in capillary density and efficiency, meaning that oxygen can be supplied to the muscles quicker and more efficiently. * Lower resting heart rate, which enables the body to exercise at a higher intensity and for longer periods of time. * Increased vital capacity, which enables the uptake of more oxygen and therefore higher levels of energy throughout the day. * Increase in stroke volume at rest and during exercise, enabling the muscles to receive more oxygen. * Increase in cardiac output, once again increasing energy levels. * Decrease in blood pressure at rest, which helps prevent disease. * Increase in haemoglobin levels, which allows more efficient transfer of oxygen into the blood. * The ability to work for longer at higher intensities. * I do almost an hour of exercise per day, as is recommended for a boy of my age. * However, on Sundays I rest to avoid injury. * Although I do enough exercise per week, the intensity at which I do the exercise is often not high enough. ...read more.


However, I could also use the S.P.O.R.T and F.I.T.T principles to improve my training for these fitness tests. Criteria by Which Improvement Will Be Judged * So that I could track of any improvements to my lifestyle that may have been made, I would record a number of different aspects to do with my lifestyle. * For weakness number one, for example, I would keep a diary documenting all of the water that I had consumed over a one-week period. Then I would see if I had met the recommended 2.5 litres per day. If I had, I could then assume that I had improved and I would no longer keep a diary. However, if I had not met the recommended amount of water per day then I would continue to keep the diary until an improvement is made. * I would do a similar thing to that of my first weakness for my second and third weaknesses, and I would keep a food diary. In this way, I could look back on the past week and see if I had met my goals and improved, and then I could stop keeping track of what I was eating in the assumption that I would continue to eat healthily. If I found that I started to make the same mistakes again, I would start keeping the food diary again. * For my fourth weakness, I could do a similar thing as per above and keep a diary for my sleep patterns and note any improvements from that. However, I could also ask my family to help me to get up on time and to go to bed on time. * My sixth and seventh weaknesses are also linked, as if I am to improve my fitness test results efficiently I need to use the S.P.O.R.T and F.I.T.T principles of training, and therefore I am improving my sixth weakness. To improve my fitness test results I would have to increase the amount of training I would need to do, and to train efficiently I should use the principles of training. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. Strengths and weaknesses

    This shows it is a good tactic of mine. Sprint finish When you are swimming a middle distance race e.g. 200m and you are able to have some power left to sprint the last length or 1/2 length. This is a good tactic to have because you are able to keep your last bit of energy left at the end of the race, this can promote you to win.

  2. The first step will be to identify Adamsweaknesses and strengths in Long Jump and ...

    I am going to work on his height, style and control in the air and also work on his take off around the board. First I will concentrate on his take off, when he hits the board his head should be up and his body should be upright, this will give him some height.

  1. Skills of a sports leader

    They have to demonstrate and show an understanding of their team. Personal qualities of a sports leader Personal appearance Personal appearance helps you gain respect and it is also setting the standard. The participants in a session will look up to someone with good personal appearance and will know that the leader knows what he/she is doing.

  2. Action Plan - I am going to create a plan in order to improve ...

    It will improve muscular endurance in the legs which is needed in netball to maintain performance throughout the game, (i.e. cardiovascular fitness) For example, when running, marking your opponent, jumping, dodging etc. Bicep curls - To improve strength endurance in the upper arm so that the ball can be released many times without the accuracy of your passing decreasing.

  1. Personal exercise programme - Like all martial artists I feel that I am ...

    Starting with the dumbbells in front me. Imagining a wall running through me from shoulder to shoulder. This is the plane in which I want to keep the dumbbells. If I raise them too far forward I will reduce the effectiveness on the lateral deltoid and actually start on the front deltoids.

  2. Action plan to improve backstroke.

    I will split my goals up into weeks which I think I will achieve them by : * Short term goal - up to 2 weeks. * Medium term goal - up to 4 weeks. * Long term goal - up to 6/8 weeks.

  1. Badminton is the sport I have chosen to train for and use my personal ...

    I managed just three pull ups. This result is just below average. Improving my muscular strength would be an advantage however this is not one of my main aims of my personal exercise plan. Reaction time = this test involves putting a ruler against a wall and getting another person to hold it.

  2. Personal Exercise Programme

    Warm up consisted of 10-minute walk and 5 minute stretching, as I couldn't jog on my leg, and I had to be careful of what muscle groups I stretched. I had 8 stations and repeated and was at each station for 35 seconds, with a 20 second break in between

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work