AQA
GCSE PE / GAMES
Health-Related Exercise / Training Programme
Candidate Name: Hayley Anstee.
Candidate Number: 6000
Centre Number: 31050
Sport / Activity: Football - General fitness
(Games candidates must do a games activity)
Training method: CIRCUIT TRAINING
For Teacher use only
Teacher: Group:
Planning (Max 20)
Performing (Max 20)
Monitoring (Max 20)
Evaluating (Max 20)
MY CIRCUIT
FITNESS TESTS:
FITNESS
TEST
PRE PROGRAMME SCORE
POST PROGRAMME SCORE
BLEEP TEST
Level 5.5
Level 6.2
ILLINOIS AGILITY TEST
9.8 secs
9.4 secs
SIT & REACH
40cm
47cm
50 M SPRINT
8.61 secs
8.23 secs
SIT UP'S
23
27
STANDING BROAD JUMP
.35m
.37m
RULER DROP
47 cm
34cm
LADDER RUN
9.29 secs
9.14 secs
STORK STAND
5.01 secs
6.32 secs
ALTERNATE HAND WALL TOSS
29.2 secs
41.3 secs
SHOULDER LIFT
65 cm
69 cm
STANDING VERTICAL JUMP
43cm
45cm
LOW HURDLES
8.03 secs
7.46 secs
BACK RAISES
6.23 secs
8.47 secs
HANDGRIP DYNAMOMETRE
31 kg
35 kg
LEG AND ARM RAISES
0.18 secs
3.14 secs
Illinois agility test.
Purpose: Agility is an important component in many team sports such as my chosen one football.
Description: Length of course is 10 metres and the width 5 metres. 4 cones are used for the start, finish and turning points. A further 4 cones are used down the centre equal distances apart. The athlete lies on their chest and has their hands by their shoulders. The stopwatch is started when the athlete begins the transaction of getting up.
The advantages of this test were:
This is a simple test to do. Can test player's ability to turn different directions, and different angles with speed
Requires little equipment.
The disadvantages were:
Choice of footwear and surface where event is done can effect time in which the run is completed.
The variations were:
The starting and finishing sides can be swapped, so that athlete has a varied running direction]
Handgrip strength test.
Purpose: Handgrip strength is important for any sport where the hands are used in a variety of ways e.g. throwing or catching. A general rule is that people with strong hands tend to be stronger in other areas.
Description: You hold the dynamometer in one hand in line with the forearm and hanging down by the thigh. Athlete must not swing their arm. Best of 3 is taken forward.
The advantages were:
Simple test of general strength.
The disadvantages were: Dynamometer should be adjusted according to hand size as this will affect accuracy.
Equipment: Dynamometer
Sit and reach test.
Purpose: lower back and hamstring muscles can be tested on flexibility.
Description: Sit on the floor with feet flat against the box shoulder width apart; both knees are kept flat on the floor and the athlete reaches forward as far down the measurement area as possible. Best of 3 is put forward.
The equipment required was:
A sit and reach box.
Advantages were:
It is a quick and easy test to perform.
Disadvantages were:
Variation in body positioning can lead to misleading data.
Standing vertical jump test.
Purpose: To see the height the athlete can reach by jumping.
Description: athlete stands back to the wall and reaches up to determine the starting height at which the board must be. Athlete then jumps vertically to determine their achieved height. Best of 3 go forward.
Equipment required: wallboard with measurements
The advantages were:
An easy test to perform.
Standing broad jump test
Purpose: To measure power in the legs.
Description: Athlete begins on the first line and jumps forward by taking off with both feet up the measurement mat. Swinging arms and bent knees provide power. Best of 3 attempts is taken forward.
The advantages were:
Easy to set up and perform.
The disadvantages were:
Skill is needed in this test to enable the athlete to use all of their power.
Equipment required: Measurement floor mat.
Alternate hand wall toss-test.
Purpose: to test athlete's co-ordination
Description: Athlete stands a specified distance away from the wall then throws a tennis ball at the wall with one hand catching it in the other.
The advantages were:
Again very easy to do.
The disadvantages were:
A very great amount of skill is necessary to be able to do this test.
Equipment required: A tennis ball
Stork Balance Stand
Purpose: measure balance
Description: Athlete stands on one foot then puts their other on the inside of their knee. Their hands are put on their hips. The heel is raised so the athlete is balanced up on the ball of their foot.
Advantages: improves balance in general
Disadvantages: improves static balance rather than the dynamic balance needed in football.
Ruler drop test
Purpose: Tests reaction time
Description: A 2nd athlete holds the ruler above the athlete's hands which are slightly apart. When the 2nd athlete says go the athlete must catch the ruler as quick as possible.
Equipment: Ruler
Shoulder lift
Purpose: Measures flexibility.
Description: Athlete holds a ruler with both hands and lies face down on the floor. Keeping nose on the floor you raise the ruler up and measure a ruler.
Equipment: A Ruler
Ladder Run
Purpose: Tests agility
Description: Athlete makes their way down the ladder by placing their feet in each section. They lead with their left foot followed by their right. When the end is reached athlete must sprint back to the start and repeat.
Equipment: Ladder
Back Raises
Purpose: Measure strength
Description: Arms are outstretched in front of athlete when they are lying flat on their stomach on the floor. When the 2nd athlete says go the athlete raises their upper body up and holds for maximum time possible.
Equipment: Ruler
Leg and arm raises
Purpose: Measures strength
Description: Athlete balances on one arm and one leg they raise there other upwards when the 2nd athlete says go they then hold this 'x' position for as long as possible.
Equipment: none required
Sit-ups
Purpose: Measures endurance which is vital in football
Description: We paired up and took it in turns to perform the exercise. One person put their weight on the others feet in order to provide some stability. The athlete performing the exercise began performing sit-ups starting with their back on the floor raising their back off the floor keeping their legs and gluteus maximus firmly on the floor. Arms are situated behind the head. Athlete performs for 30 seconds trying to gain the highest score.
Equipment: None needed
Low Hurdles
Purpose: Measures reaction time and speed
Description: using low hurdles you mark out your course with half a metre between each one. Using a 2-footed jump the athlete makes their way over each hurdle accordingly; then sprint down the side back through the finish line.
Equipment: Low hurdles and 2 cones
Bleep test/multi-stage fitness test/shuttle runs
Purpose: Test stamina and speed
Description: Athlete follows a tape with beeps signalling running times. The beeps become closer together as the tape progresses (decreases every minute) athlete must stick to these and reach correct point or be out. They have 1 mistake then they are on their final chance. This is used by a variety of people including the police, sports coaches, and the fire brigade in order to find an athletes VO2 Max. VO2 Max is the maximum oxygen uptake: it ...
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Equipment: Low hurdles and 2 cones
Bleep test/multi-stage fitness test/shuttle runs
Purpose: Test stamina and speed
Description: Athlete follows a tape with beeps signalling running times. The beeps become closer together as the tape progresses (decreases every minute) athlete must stick to these and reach correct point or be out. They have 1 mistake then they are on their final chance. This is used by a variety of people including the police, sports coaches, and the fire brigade in order to find an athletes VO2 Max. VO2 Max is the maximum oxygen uptake: it is the point which oxygen consumption plateaus. There are normally 23 levels in the bleep test and each level lasts 60 seconds. Normally the average starting speed is approximately 8.5km/per hr: this increases by approximately 0.5km/ per hr there after.
Equipment: bleep tape and 4 cones.
My Circuit
Station
Name of exercise
Muscles being worked
Fitness components working
1
Distance run
Triceps,biceps,abdominals,gluteals,
Calves,quadriceps,hamstrings, pectorals
Stamina, speed, strength
2
Rowing machine
Latissimus dorsi, triceps, biceps,
Abdominals, quadriceps, calves
Strength, stamina
3
Bike
Calves, quads, gluteus, hamstrings
abdominals
Stamina, speed, strength
4
Shooting practice
Abdominals, gluteus, quadriceps, calves, hamstrings
Accuracy, power, strength
5
Alternate hand to foot
Quadriceps, hamstring, calves, abdominals, triceps, bicep, deltoids
Muscle strength, flexibility
6
Walking lunge
Quadriceps, hamstrings, calves, abdominals, gluteus
Flexibility, muscle strength
7
Varied cone skills
With and without ball
Calves, quadriceps, gluteus, hamstrings, abdominals, triceps, biceps, pectorals
Agility, control, speed, stamina, strength
Distance run: run around the 200m tennis court in the allowed time limit as many times as possible.
Rowing Machine: Sit on machine place both feet into the safety straps ensuring feet are secure: hold bar and move your body backwards and forwards bending your knee and elbow joints accordingly.
Bike: sit on machine and place both feet into the safety straps ensuring feet are secure: select appropriate setting. Begin cycling.
Shooting Practice: Put up gaols (plastic indoor size). Place balls on a specified spot. Kick ball at goal aiming in between 2 vertical and horizontal bars.
Alternate hand to foot: Begin with feet roughly shoulder width apart. Raise right leg and reach with opposite arm. Repeat with left leg and right arm.
Walking lunge: walk at a slow pace alternately bending leading leg at knee joint: aiming to get as close to the floor as possible.
Varied cone skills: Set up a desired grid. Dribble a ball in and out of the cones: going around the course as many times as possible. Repeat without the ball for exercise without the ball.
PLANNING
PERSONAL FITNESS PROFILE
In my opinion I believe myself to be mentally and physically fit and slightly above average for a girl of my age. My general fitness is of high standard as is my fitness in some specified areas
As well as being able to carry out general everyday activities without suffering fatigue, I am a key member of my football team training every Friday evening for an hour and a half and playing a full football game every Saturday morning (stamina). Until recently I was a keen gymnast and dancer (suppleness and strength) outside of school: attending gymnastics twice a week and competing in competitions each month; I attended dancing once a week for 3 hours with genres ballet, tap, and modern. I walk to and from school everyday and take part in 2 P.E lessons per week. I am also a member of the school netball and football teams. I attend tennis club in the summer. I also used to be a cross-country runner (stamina and speed) however lack of time caused me to stop.
From my pre-season test I can see that my Illinois agility run and my ladder run were my particular strengths and my bleep test was my weakness. This shows strength in my agility but a weakness in my stamina.
Specified fitness
Agility: From my pre-test scores it is clear that my agility is of high standards: this is evident from my Illinois agility run and also the ladder run. It is consistently being worked on in a game of football when I am moving with and without the ball in a variety of directions.
Balance: My balance is probably of low standard judging by my stork stand: my score was a lot lower than my fellow athletes who gained much higher scores. This is an area which I would most like to improve as this is a necessity when playing football in a physical game where there is a risk of me being pushed off the ball: in this situation I would need to gain my balance back quickly in order to win the ball back.
Explosive strength: I have good explosive strength as I am a defender so I need this at a high level in order to be able to clear the ball appropriately (power and distance): because of this I predict that I have a lot of fast twitch fibres. I have extremely strong legs and large quadriceps. I am of higher average speed compared to other girls of my age: this is evident as I have won the 300m in sports day for 3 consecutive years.
Coordination: My coordination is about average. I believe that it has dropped to a lower level however, as I have stopped dancing and going gymnastics. My good coordination is seen in my pre-test score of the alternate hand wall toss test where I gained a good score of 41.3 secs. My coordination however has improved after my program which shows good improvement.
Good timing: I have pretty good timing thanks to rhythmic gymnastics and dancing. I am able to estimate the timing of the ball accurately in order to clear it as required.
I at present have no injuries however I do have weak ankles and wrists due to me overworking them in gymnastics; because of this it is very easy for me to sprain them during sport.
I am seldom ill however I do occasionally suffer from sickness. I sometimes have spells of dizziness which does sometimes lead to fits or fainting; however this is rare.
I do not suffer from any psychological problems such as anxiety therefore my fitness is not affected by this in any way.
This is the physical activity I participate in each week
Monday: Walk to and from school. Netball in winter when on (1 hour) & Tennis
(1 hour) in the summer.
Tuesday: Walk to and from school. 1 hr of P.E.
Wednesday: I walk to and from school. 1 hr of P.E.
Thursday: Walk to and from school. 1 hr of football training after school.
Friday: Walk to and from school. An hour and a half of football training for my team.
Saturday: Play football match. (1 and a half hours)
Sunday: Nothing.
Roughly 7 and a half hours of physical activities per week; however other activities such as walking can be added on depending on weekly plans
I consistently train in order to exceed my potential performance and increase muscle hypertrophy and prevent atrophy.
If I follow my training program fully I believe my fitness should improve; however I think it will not make an immense impact on my fitness, to improve it more I believe I should continue with my program for a longer length of time.
My fitness program should help me a lot in my chosen sport in a variety of ways. Some examples of this are
* Strengthening my muscles needed in football
* Improving mental awareness
* Reaction time improved
* Increase in Stamina
* Increase in speed
* Agility improved
What I want to achieve
I would like to be able to increase my balance the most so I am able to recover quicker when I have been pushed off the ball: in relation to this my strength could also improve. My upper body strength must be improved which is why I chose to do the rowing machine in my program.
Targets
* Improve balance by completing alternate hand to foot
* Improve upper body strength by completing rowing machine.
AWARENESS OF SAFETY ASPECTS
There are many safety aspects to consider when I carry out my program such as:
* Tie hair back out of my way
* Make sure shoelaces are tied up properly so no ankle injuries can occur
* Make sure surface area is appropriate (no fluids or sharp objects around)
* When taking shots (accuracy test) make sure surrounding area has no other athletes in way in danger of being hit
* Check equipment to ensure that it is safe to use.
* Wear appropriate clothing and footwear to make sure injury does not occur
I decided that the order of my fitness program was a crucial part in my steps to improvement. I considered a variety of aspects of the exercises including the muscles being worked and the amount of oxygen needed to carry out each activity. So that I did not have 2 high demanding oxygen activities such 2 running activities straight after one another or 2 leg exercises one after another as this could lead to me damaging muscles or suffering a major oxygen debt. I ensured that this did not happen and that my muscles had plenty of recovery time: so I was able to complete my program.
I chose to alternate working muscles (e.g. legs then arms then legs) so that they were not over worked. This is to prevent injury and lower the risk of pulling muscles.
There are a many reasons as to why I need to warm up and I strongly considered the reasons such as:
* Increases the body's temperature by circulating blood to the working muscles providing oxygen and fuel to prepare for more laborious exercise.
* Enables the body time to get the breathing and heart rate to the rate they need to be.
* Prepares an athlete mentally
My Warm up
Aerobic work
I begin my warm up by doing a gentle jog for approximately 3 minutes ( more if necessary) to increase my heart rate to around 120 beats per minute (bpm)
Then I do a lap of the pitch alternating forward and backwards jogging.
I then do a width of the pitch doing side steps.
Afterwards I will do a few ball skills to get my focus.
Stretches
Ankles: Loosen my ankles by lifting my right leg and rotating my foot clockwise and then anticlockwise for several seconds. Repeat with the left leg.
Calves: Keeping my right foot firmly & straight on the ground, take a stride forward with my left leg and bend my left knee. Repeat with left leg.
Stomach: lie down with my hands by my shoulders in the press-up position. Raise waist off the ground using my stomach muscles, and repeat several times. Stand up straight with your legs apart and muscles relaxed. Put your hands on your hips, and swing clockwise with your hips in a circular motion. Repeat going anticlockwise.
Shoulders: Bring arms behind my back, keeping them together, and stretch backward.
Neck: turn chin to left shoulder hold 8 secs, right shoulder hold 8 secs, upwards hold 8 secs & downwards for 5 secs.
Arms: place hands together fingers entwined and stretch forward
Hamstrings: Both feet flat on floor. Left knee bent, right knee straight in front. Lift toes upwards. Repeat with alternate legs.
Groin: Legs shoulder width apart horizontally bend left leg and lean to the left repeat with the left leg
After my exercises have been completed I need to warm down because our muscles can only cope with so much exercise in a period of time. If our muscles are vigorously worked they suffer an oxygen debt; if they are not given time to recover then an injury may occur. There may be a collection of lactic acid which a cool down can wear off; the lactic acid would be from the anaerobic training
For my warm down I will do a 2-3 minute light jog and then 5 - 10 mins of stretching paying special attention to muscles used. (Repeat warm up however taking more time) Completing static stretches will help in improving my variety of movement.
APPROPRIATENESS OF CHOSEN EXERCISES
As football requires all of the leg muscles to be strong I decided to work specifically on them. All of my exercises work the leg muscles accordingly ensuring that they all have the adequate amount of stress inflicted upon them.
The bike and the rowing machine is a race against the clock to do as many reps as possible, therefore will increase my speed and also my strength in all of my leg muscles: especially my quadriceps. The rowing and static stretches will help me increase my power in order to apply it to various areas of football. Flexibility is increased by dynamic stretches; more flexibility means more movement at the hip joint so therefore more power behind the ball when kicked. More flexibility could reduce the risk of pulling ligaments and tendons. The exercises will strengthen my muscles in order to fight off muscle fatigue and lactic acid.
I chose to perform the distance run as I knew that my main area of weakness was my stamina. From my pre-test scores I could easily see that my bleep test score was very low; in comparison to what I thought I was able to achieve.
I thought that with a football match lasting 70 mins this season and me only just managing to last the full match, I would struggle next season when the time increases by a further 10 mins. As football demands both aerobic and anaerobic capacity I thought that doing a distance run, would help me improve both: as both require an athlete to sprint powerfully; recover quickly then sprint powerfully again; because of this I knew my breathing would generally improve.
My post tests scores are clear evidence that both my aerobic and anaerobic capacity improved: my bleep test especially showed this as I improved from 5.5 to 6.2.
NAME OF EXERCISE
SESSION
2 Mins
SESSION
2
2 Mins 30
SESSION
3
3 Mins
SESSION
4
3 Mins 30
SESSION
5
4 mins
SESSION
6
5 mins
Distance Run
Target: 3 laps
Achieved: 4
Target: 4 laps
Achieved: 5
Target: 5 laps
Achieved: 6
Target: 6 laps
Achieved:7
Target: 7 laps
Achieved:7
Target: 9 laps
Achieved:8
Rowing Machine
Target: 50
Achieved: 77
Target: 60
Achieved:86
Target: 70
Achieved:94
Target: 80
Achieved:100
Target: 90
Achieved:
03
Target: 105
Achieved:110
Bike
Target: 120
Achieved: 140
Target: 130
Achieved:
67
Target: 140
Achieved:
88
Target: 150
Achieved:
93
Target: 160
Achieved:
94
Target: 165
Achieved:
98
Shooting Practice
Target: 20 shots - 10 on target.
Achieved: 13
Target: 25 shots - 14 on target.
Achieved:12
Target: 30 shots - 18 on target.
Achieved:16
Target: 35 shots - 22 on target.
Achieved:15
Target: 40 shots - 26 on target.
Achieved:
22
Target: 50 shots - 30 on target.
Achieved:27
Alternate hand to foot
Target: 3 sets of 10.
0 sec break.
Achieved: 3 sets
Target: 4 sets of 10.
10 sec break.
Achieved: 3 sets
Target: 5 sets of 10.
0 sec break.
Achieved: 4 sets
Target: 6 sets of 10.
0 sec break
Achieved: 5 sets
Target: 7 sets of 10.
0 sec break.
Achieved: 6 sets
Target: 7 sets of 12.
0 sec break.
Achieved: 7 sets
Walking lunge
Target: 3 sets of 10.
0 sec break.
Achieved: 4 sets
Target: 4 sets of 10.
10 sec break.
Achieved: 3 sets
Target: 5 sets of 10.
0 sec break Achieved: 4 sets
Target: 6 sets of 10.
0 sec break.
Achieved: 5 sets
Target: 7 sets of 10.
0 sec break.
Achieved: 5 sets
Target: 7 sets of 12.
0 sec break.
Achieved: 6 sets
Varied Cone Skills.
With and without ball.
Target: 5 laps without ball.
3 laps with ball.
Achieved: 6 laps w/o
3 laps w
Target: 6 laps without ball.
4 laps with ball. Achieved: 7 laps w/o
3 laps w
Target: 7 laps without ball.
5 laps with ball. Achieved: 8 laps w/o
3 laps w
Target: 8 laps without ball.
6 laps with ball Achieved:9 laps w/o
4 laps w.
Target: 9 laps without ball.
7 laps with ball.
Achieved:9 laps w/o
4 laps w.
Target: 10 laps without ball.8 laps with ball.
Achieved:9 laps w/o
5 laps w.
APPROPRIATE APPLICATION
I decided to make each exercise harder by increasing the time by 30 seconds or 1 minute each session. I also changed the intensity of each exercise by increasing my aim/target in order to push myself further. I chose to set realistic targets in order for me to achieve them if I reach my potential.
In order to gain power in my legs I will perform in particular the bike and rowing machine as I think they specifically concentrate on the appropriate muscles needed in football.
I will try and improve my shooting accuracy as some games I do play in the position of striker. I did this by shooting into a goal trying to reach a desired target. Each week I increased my time limit and also my target.
Shooting Practice
Target: 20 shots - 10 on target.
Achieved: 13
Target: 25 shots - 14 on target.
Achieved:12
Target: 30 shots - 18 on target.
Achieved:16
Target: 35 shots - 22 on target.
Achieved:15
Target: 40 shots - 26 on target.
Achieved:
22
Target: 50 shots - 30 on target.
Achieved:27
PERFORMING (TEACHER MARKS)
Implementation with control / consistency / ease
Completion safely and efficiently
Attitude / motivation towards improving
Effectiveness / appropriateness of warm up / cool down
Monitoring
NAME OF EXERCISE
SESSION
2 Mins
SESSION
2
2 Mins 30
SESSION
3
3 Mins
SESSION
4
3 Mins 30
SESSION
5
4 mins
SESSION
6
5 mins
Distance Run
Achieved: 4
Achieved: 5
Achieved: 6
Achieved:7
Achieved:7
Achieved:8
Rowing Machine
Achieved: 77
Achieved:86
Achieved:94
Achieved:100
Achieved:
03
Achieved:110
Bike
Achieved: 140
Achieved:
67
Achieved:
88
Achieved:
93
Achieved:
94
Achieved:
98
Shooting Practice
Achieved: 13
Achieved:12
Achieved:16
Achieved:15
Achieved:
22
Achieved:27
Alternate hand to foot
Achieved: 3 sets
Achieved: 3 sets
Achieved: 4 sets
Achieved: 5 sets
Achieved: 6 sets
Achieved: 7 sets
Walking lunge
Achieved: 4 sets
Achieved: 3 sets
Achieved: 4 sets
Achieved: 5 sets
Achieved: 5 sets
Achieved: 6 sets
Varied Cone Skills.
With and without ball.
Achieved: 6 laps w/o
3 laps w
Achieved: 7 laps w/o
3 laps w
Achieved: 8 laps w/o
3 laps w
Achieved:9 laps w/o
4 laps w.
Achieved:9 laps w/o
4 laps w.
Achieved:9 laps w/o
5 laps w.
Session
1
I was in a rush because it was my first session and I only just managed to fit all of my exercises in. Because of this I didn't really enjoy this session because I felt I couldn't put my all into my program.
2
An improvement of time keeping this session. I knew what I had to do and therefore could get on with my program straight away. I still felt like I could find a way to make it more "fun". I found the time needed to work a fairly easy amount and was not really tired.
3
I began to enjoy my session this week as I was beginning to become familiar with my program. An improvement in my mentality helped me to focus on the task ahead. All stations were completed and my body began to benefit from previous weeks work.
4
This weeks session was fairly tiring, my muscles began feeling the strain of the workload, because of this my session was very hard to complete as I did not have sufficient energy.
5
My body became used to the intensity of my program and because of this I was able to finish my program efficiently. I really enjoyed this week as I worked out with a partner.
6
I really pushed myself this session as it was the last. I wanted to get the most out of my time and of the previous 5 weeks. I didn't think too much about enjoying the session as I was focusing on trying my hardest. I finished all stations and found I had really improved. I was used to my routine therefore really excelled this session.
Session
Recording: Testing Heart Rate
2 marks
Recording: Recovery Heart Rate
2 marks
BEFORE SESSION:
MIN:
2 MIN:
3 MIN:
TIME TO RECOVER:
2
BEFORE SESSION:
MIN:
2 MIN:
3 MIN:
TIME TO RECOVER:
3
BEFORE SESSION:
MIN:
2 MIN:
3 MIN:
TIME TO RECOVER:
4
BEFORE SESSION:
MIN:
2 MIN:
3 MIN:
TIME TO RECOVER:
5
BEFORE SESSION:
MIN:
2 MIN:
3 MIN:
TIME TO RECOVER:
Concluding statement
Targets.....
* Improve balance by completing alternate hand to foot
Achieved: however targets were sometimes not achieved
* Improve upper body strength by completing rowing machine.
Achieved: targets always exceeded
Planning
My pre-test scores were a big help to me as it gave me a rough idea of what was capable of achieving: this enabled me to choose realistic targets that I knew I could achieve if I worked hard. My pre-test scores gave me indication to my strength which was agility (ladder run in 9.29 secs and also the Illinois agility run 19.8 secs). The pre-test scores also showed me my weakness which was balance (stork stand 5.01 secs).
I think I choose an appropriate order for my program making sure that I did not over work a specific body part or muscle by alternating the muscles worked: for example I carried out the alternate hand to foot exercise working in particular on my arms (biceps, triceps and deltoids) followed directly by a walking lunge allowing the arm muscles to rest. Although both exercises include the component muscle strength it is working different muscles.
In order to progress in my fitness I applied the principle of overload by gradually increasing my targets as well as the time I did each exercise. Overload is where more stress is put on our body in order for our aerobic system to adapt to the changes being made; because of this we become fitter.
2 examples of this is where I have gradually increased my time each session for each station for example from 2 mins to 2 mins 30 secs and also my targets for example the bike from 120-130.
I also applied the principle of progression by again gradually increasing my targets (reps) or time. I used the F.I.T.T training principle (frequency,intensity.type and time) to ensure I was changing the appropriate things This was to ensure that the stress was gradually increased instead of risking injury by adding too much stress on my body, too quickly. Progression is the gradual build up of stress on the body; it is about taking time and consideration in order to work the body at the right level.
2 examples of this is me increasing my target for the bike from 120-130 and also me increasing the distance run targets from 4 laps to 5.
Monitoring
I chose not to make changes to my fitness program as I thought this would affect the final product. I was happy with my decision of my sport and also the content and level of my fitness program. I thought I had already applied the principles of overload and progression to the best of my ability therefore I found no need to change any aspects (including time, targets or exercises) of my programme. I also worried that if I did make any changes then the final product of my programme would not be as I had hoped.
There were a variety of short-term effects on the body such as redness of body parts due to increase of temperature, muscle fatigue from lactic acid and also an oxygen debt from more demanding exercises. Perspiration was also present when I exercised: especially axillary sweating due to the eccrine and apocrine glands perspirating a lot.
My monitoring shows me how I was reaching my targets each week but after a while my results began to plateau as the higher the fitness of the athlete the harder it is to improve it. It is clearly visible from my rowing machine results below that I achieved all of my targets by a lot in the first 3 / 4 sessions then by the time I reached my 5th session it began to be harder to increase the amount achieved as my aerobic system was struggling to manage with the level of work being asked of it.
Rowing Machine
Target: 50
Achieved: 77
Target: 60
Achieved:86
Target: 70
Achieved:94
Target: 80
Achieved:100
Target: 90
Achieved:
03
Target: 105
Achieved:110
Performing
I found that the exercises/stations I had chosen were appropriate to my chosen sport. I could see improvement straight away. When I chose my stations I tried to think about ones which I could continue doing outside of school in order to improve them and integrate others.
For example I found that although my scores did not meet targets consistently in my varied cone skills with the ball, whilst playing football improvements were clearly visible. This was also something which I could continue working on at home.
I found that my program was easy to set up as all I had to do was place a few cones accordingly to carry out cone skills; and also the goal posts for shooting practice. All other stations either did not need equipment (distance run) or the equipment/facilities were already set up in place (rowing machine and bike)
I found that recording the results were easy to record as I had an enlarged copy of the table below in order to record my results into.
In the beginning I didn't enjoy my program as It was a struggle to get started ( setting up etc): however I found that after a couple of sessions I began to get the hang of everything and was able to get to work straight away; because of this I tended to work harder and exceed my expectations. I could see a variety of differences throughout my program; because of this I know that I worked to my potential limit as I could feel the muscles that had been used recovering throughout the time afterwards: this also enforces the fact that I used progression and overload.
Final Evaluation
At first I thought that my pre-test scores were quite good and I surprised myself at how well I had completed each station: conversely my post test scores surprised me even more! I had improved at everything! The difference between my pre-test and post-test scores was immense. I am now able to complete the ladder run the fastest in my class at a time of 9.14 seconds! Whereas before my program it was a mere 9.29 seconds. Because of these results I was able to evaluate my program concluding that it had helped me improve in a variety of areas.
My post test scores enabled me to see my strength and weaknesses which is a great help as I know what areas my program improved the most, the least and where it lacked appropriateness. My area of strength from my stations was in particular the stations where agility was applied: the ladder run 9.14 secs and the Illinois agility run 19.4 secs. My main area of weakness was my balance: this was strongly evident from my stork stand 6.32 secs and also the leg and arm raises 13.12 secs which were a lot lower than my peers.
My progress since I began my program has excelled beyond belief. I didn't believe the impact that a 6 week session could have on my game. I was a lot stronger on the ball when dribbling and my opponents found it a lot harder to remove the ball from my possession. My stamina was also a major improvement as I found it a lot easier to play a full physical game. The program has also contributed in me advancing to a higher levelled team.
If I was to continue with my fitness program I would incorporate more activities such as weights in order to improve my upper body strength and muscle mass: I thing this would be a vital part in advancing to yet another higher level. I would also try and add a balancing station to my program to work on my major weakness. On a less serious note I would add music to my circuit to make it more enjoyable
Hayley Anstee
