What did I find out from my results? What could I do next time?
Next time in netball practice I think I could take my heart rate after each section of activity or after the match, to check that I had been working in the right zone for what I needed to improve. Next time I think that it would be better if more time were spent on the actual match.
Session 2- fitness lesson (in PE lesson)
The activity consisted of:
The one stated as my typical warm up
I spent 10 minutes on the rowing machine with the gear on number 7, I kept consistent with the rows that I done and tried to keep them the same for the 10 minutes.
I spent 10 minutes on the bike, doing continuous exercise; I kept to the same speed throughout the 10 minutes
For my shuttle runs I placed the cones 10 meters apart from each other in the sports hall. I done 5 shuttles and then rested for 20 seconds I repeated this 10 times jogging from cone to cone.
The activity lasted just under an hour in total
Results from the activity
After I had completed my shuttle runs I took my heart rate, it was 162 beats per minute, which shows that I was working in my aerobic zone. My aerobic zone being 122 to 173 beats per minute. This is the desired zone in which I need to work at to improve my stamina and muscular endurance, while on the bike I took my heart rate at regular intervals to ensure that the work I was doing was to an affect.
What did I find out from my results? What could I do next time?
From the results that I took with my heart rate, it shows that I was working correctly and in the correct threshold. And I also found that even though I wasn’t working in my anaerobic zone I still needed to stretch off after each exercise to ensure that no damage was done to the muscles that had been working.
Session 3- badminton (in PE lesson)
The activity consisted of:
The warm up involved the stretches to mainly the arm muscles but the legs also, and a friendly rally with two people to stretch the muscles and to get ready for the game situations
For the main part of the activity we played king of the court which is a game where the players go on a court in either doubles or singles depending on the game they want to play, the winning single or double from each court moves up on to the next court an the loser stays, unless its on the last court were the winner stays and the loser moves to the last court.
The activity lasted just under an hour
Results form the activity
The king of the court game that I played was the doubles one were I needed to work as a team with the other player. The game that we played was successful in raising the heart rate and kept me interested because of the competition and wanting to win, and not wanting to let the other payer down. Maybe a warm up involving a more heart raising activity may be better to prepare for the games.
What did I find out from my results? What could I do next time?
I found out that the games that I played were good at keeping my heart rate at a good level in order to improve fitness. Maybe a warm up involving a more heart raising activity may be better to prepare for the games.
Week 2
Trying to improve stamina and muscular endurance for netball and running
Session 1- netball practice (after school)
The activity consisted of:
The warm up consisted of runs of different types to a line on the court and back. The different types were, jogging, side stepping, sprinting, and crisscrossing.
For the practice the year 10 team played against the year 11 team in a real match like practice.
We played a league match against wade deacon, a school in the Halton area. The game lasted 20 minutes overall, 10 minutes each way.
The netball practice lasted an hour in total and then the actual match that we played lasted 30 minutes including the warm up and stretches.
Results from activity
I think the warm up from the netball practice could be seen as quite boring as it wasn’t interest people. I liked the way the year teams got to play against each other because it was more practice in playing as the whole team. The match was a good thing to have because it’s a competitive game, and if our team wins we get the two points, so we would be trying hard to win.
What did I find out from my results? What could I do next time?
Next time I think a different warm up should be used in the practice. I think that netball is a good activity but it may be working me over the zone I need to b working at, I can tell this from getting tried after the activity, next time I will keep monitor of my heart rate to ensure I am working in the correct threshold.
Session 2-fitness lesson (in PE lesson)
The activity consisted of:
The one stated as my typical warm up
I spent 10 minutes on the rowing machine. This is the same as the first week, however I am not looking to increase the time, instead I would try and increase the intensity of the rowing. I keep at a constant speed throughout.
I spent 10 minutes on the bike. I kept to a content speed trying to slightly increase the intensity form the previous week, working harder.
I kept the distant of the shuttle runs the same, which was 10 meters apart, but I increase the reps to 6 rather then 5, which I initially did. I kept the resting time the same.
The activity lasted just under an hour in total.
Results from activity
My heart rate after I had finished the shuttle runs was 165 beats per minute, and throughout my work on the machines my heart rate was keep between 140 and 160.
What did I find out from my results? What could I do next time?
From my results I found out that I am working at the range in heart rates. The rate being at the top of my aerobic zone. This is the best place to be to increase the volume of the lungs and to improve fitness. This is also the best place to be working at if a fat burning exercise is being done.
Session 3- badminton lesson (in PE lesson)
The activity consisted of:
For the warm up this week we played a little activity. The activity involved two lines on either side of the badminton court. Each player had three lives, and they had to try and keep their lives by not dropping the shuttlecock or letting it hit the floor on the side they are on. When the player had hit the shuttlecock then they would run round the other side of the court and join the end of that line.
For the rest of the lesson we had games on the courts, we played singles against someone, keeping score of the game and starting again once the first person had reached 21 points.
The activity lasted just under an hour in total
Results from activity
The activity was a successful in making me work, I particularly like the warm up that we done which made us think about the game and were the shuttlecock needed to be placed on the other side of the court.
What did I find out from my results? What could I do next time?
The activity is a good an enjoyable exercise. I enjoyed doing the games an the warm up, and my heart was working all the time
Week 3
Trying to improve stamina and muscular endurance for netball and running
Session 1- netball lesson and netball practice (in school and out of school)
The activity consisted of:
The warm up for the netball lesson was a gentle jog around the netball courts, lasting a couple of minutes. The warm up for netball practice was the same as the warm up for the first week of my exercise programme which involved the cones being used and being turned over depending on which side you had put down.
In the lesson we got into teams there were four teams in total. Then we played a mini tournament swapping and off the court. The games were played 5 minutes each way. In the netball practice we mixed the year teams up so we had a variety of ages and ability on each team and played a match.
The 2 activities lasted 2 hours in total
Results from activity
The games were played and to make sure I was working in the right zone I monitored my heart rate throughout the netball practice. My heart was in the right zone for most of the practice however on few occasions when the ball was down in the attacking half of the other teams for a while, then it went slightly out of the correct zone.
What did I find out from my results? What could I do next time?
I found out that netball requires both of the energy systems being used to be able to play the game to the best of the positions ability. That isn’t a bad thing it just needs a lot dedication to the sport.
Session 2- fitness lesson (in PE lesson)
The activity consisted of:
The warm up that is stated in my typical warm up.
I spent 10 minutes on the rowing machine. I changed the gear that I had been using in the last two weeks to the number 8 from 7. I found this all right, and I kept the speed the same.
I spent 10 minutes on the bike. I kept everything the same as the week before I am stronger with my arms on the rower then I was with my legs on the bike so that’s why I changed the settings I had on the rower and not the bike. I tried to increase the intensity to improve the muscles on this machine. I kept the speed constant.
I increased the amount of reps I done again I changed them from 6, ten times to 7 ten times. I increased the resting time in between also from 20 seconds to 30 seconds, because I felt that the 20 seconds were not long enough.
The activity lasted just under an hour in total.
Results from activity
My heart rate after the shuttle runs was 168 beats per minute. This shows that my heart rate is rising when I put more reps to the activity. This is what should happen if the activity is made longer. I found out from monitoring my heart rate on the bike that at periods it dipped, this shows that I wasn’t keeping to the same speed throughout, however on the rower my heart stayed in the right zone.
What did I find out from my results? What could I do next time?
Next time I wont increase the reps that I am doing in the shuttle runs because if I do my heart rate will be bordering on the anaerobic zone if not in the anaerobic zone. On the bike I will monitor my heart rate more often to see were I had gone wrong and to correct it by working harder at them points.
Session 3- an 800 meter run (outside school)
The activity consisted of:
I needed to stretch out all the muscles to prevent injury from the run. I started form the upper body and worked down, stretching all the muscles.
I decided to do the run in a park near my home, I used continuous training thought out the run and kept to more or less the same speed maybe speeding up slightly at the end of the run.
For the cool down I walked up and down the street to catch my breath and to enable the oxygen to go to the muscles, stretching out the muscles as a walked. I kept a monitor of my heart rate while I was cooling down to see what my recovery time was.
The activity lasted about 30 minutes in total
Results from activity
My recovery rate was 4 minutes after this 800 meter run. That meant it took 4 minutes until my hart rate went back to my resting heart rate. I enjoyed doing the run; it was not boring like some times continuous training can be.
What did I find out from my results? What could I do next time?
Next time I think that I could increase the distance in which I run. Maybe to 1000 meters rather then the 800 meters that I had done.
Week 4
Trying to improve stamina and muscular endurance for netball an running.
Session 1- circuit training and netball practice (after school)
The activity consisted of:
The warm up that I done was circuit training, the circuit consisted of shuttle runs, sit-ups, squat thrusts, tricep dips, and spotty dogs. We spent 30 seconds on each station and done the circuit three times.
For the skills we stood near a wall with a partner and throw the ball against the wall and dodged the other player and let them catch the ball and then do the same again, this helps with the dodging and quickness of the movements that netball requires, when we had got used to going a certain way we then reversed it and went the opposite way.
For the rest of the time, we played not many had turned up for practice so we had to use half the court and play 4 a side, if the team started with the ball in the semicircle then they were trying to get the ball in to the net, however if the other team got the ball by intersection they would need to get the ball to player in the semicircle, which would result in a point.
The activity lasted an hour in total
Results from activity
Because we weren’t playing a normal game I didn’t monitor my heart rate, but I think that it would have been higher then usual for the reason that we were playing in half the court which meant the players could go in both sections apart from the ones that shot that went in the semicircle, and the player wouldn’t have time to rest if the ball went in another third because there weren’t one. I kept monitor of my hear rate when I was doing the circuit; I managed to keep my heart in the right zone.
What did I find out from my results? What could I do next time?
I found out that circuits are a good way at improving stamina and that in the netball game when a lot of work is required then it may work the anaerobic and not the aerobic system.
Session 2- fitness lesson (in PE lesson)
The activity consisted if:
The warm up I have stated as my typical warm up.
I spent 10 minutes on the rowing machine and like the week before I stayed at gear number 8.
I spent 10 minutes on the bike, closely monitoring my heart rate. I increased my intensity than the week before to ensure I was working hard.
I keep the number and time for the shuttle runs the same as I did the previous week.
The activity lasted just under an hour in total
Results from activity
My heart rate after the shuttle runs was 163, which is still I the top of my aerobic zone. As I kept monitoring my heart rate on the bike I feel it helped me to get it in the right zone.
What did I find out from my results? What could I do next time?
I think that it worked well this week, so I will keep it the same for the next week, I even felt better dong the shuttle runs then I had dun the first time I done them.
Session 3- a 1000 meter run (outside school)
The activity consisted of:
It is vital that I stretch properly before I start the run to stop damage occurring, so I do stretching for at east 5 minutes before. Doing a range of stretches on the muscles.
I had increased the distance of the run to 1000 meters which again I done around the park near my house. I used continuous training to run, keeping constant.
Like the week before I cooled down by stretching the muscles out while walking and talking in deep breathes.
The activity lasted just over half an hour
Results from activity
My heart rate returned back to normal 5 minutes after the exercise. I was able to keep running the distance, which I didn’t expect, which was good.
What did I find out from my results? What could I do next time?
I found out that the stretches that I done previous to doing the run are really successful because me muscles hadn’t been hurting the next day, also so must the cool down because my heart rate was returning quite quickly considering the distance.
Week 5
Trying to improve stamina and muscular endurance
Session 1- netball and circuit training (after school)
The activity consisted of:
For the warm up we done circuit training, the circuit consisted of, step-ups, sit ups, wall climb, lunges and star jumps. We spent 45 seconds on each station and repeated the circuit two times.
For the practice we played the year 10’s in a match. After a while it was obvious that the teams were unfair so some of the year 11’s swapped onto the other team.
The activity lasted an hour in total
Results from activity
My heart rate was kept between 130 beats per minute and 175 beats per minute in both the activities that I done. The circuit was for slightly shorter time this week so that we would have more time in the match situation.
What did I find out from my results? What could I do next time?
From my results it shows that I was at both ends of the aerobic zone working at the bottom and the top of it, but I was always in the zone nevertheless. A successful practice I think.
Session 2- fitness lesson (in PE lesson)
The activity consisted of:
The warm up I have stated as my typical warm up
I spent 10 minutes on the rower, working at a constant speed throughout, to ensure that my heart rate is kept at a similar speed
The same for the bicycle I kept everything the same as the week before, keeping at the same level
Kept the same also, using continuous training to do the running from cone to cone.
The activity lasted just under an hour in total
Results from activity
My heart rate after the shuttle runs was 158 beats per minute. And the results from the machines were in the aerobic zone.
What did I find out from my results? What could I do next time?
My hear rate as stayed pretty much constant throughout the shuttle runs, however I have felt better in doing them each time, I had felt like I have had.
Session 3- 1000 meter run (outside school)
The activity consisted of:
Before I went on the run I stretched out all the muscled in the legs, in the abdominal and in my gluteus. I made sure that they were all fully stretched out before I went.
I kept the distant the same, which was the 1000 meters, and I sprinted the last 100 meters of the run, which was the distance back home. I found the run to be all right.
The cool down, which I walked up and down, stretching the muscles lasted about 5 minutes
The activity lasted 30 minutes in total
Results from activity
My heart rate returned back to normal after 3 minutes, which had decreased from the first time that I done the run.
What did I find out from my results? What could I do next time?
I found out that my stamina must be getting a bit better because my recovery rate was shorter that the other weeks. The activity is interesting and fun. Next time I think that I will sprint. For longer at the last bit.
Week 6
Trying to improve stamina and muscular endurance for netball and running
Session 1- netball practice (after school)
The activity consisted of:
The warm up consisted of a game of stuck in the mud, were two people were on and they would need to catch any of the people that are not on, the more the catch the better but the caught ones can get off by one of the other people that are not caught going under their arms. This warm up is good for raising the heart rate.
The netball teams from years 8, 9, 10, and 11 all joined up and fair teams were picked. With the four teams we had a competition, like a tournament with the teams that win each time stay on the court and the losers go off and another team on. The winners are the team had stayed on the court the longest. The competition was good because it enables the players to play with different people of different abilities. The games lasted for 5 minutes, so that the other teams wouldn’t get bored from having to wait to get on court.
The activity lasted an hour in total
Results from activity
I recorded my heart rate when playing the netball match; I took my heart rate after every 2 minutes. The games I found were good because they were so short and quick. Stuck in the mud was good to warm up to because it was exciting as well as raising my hart rate, it also stretches the muscles because of needing to be supply to dodge the person that is on.
What did I find out from my results? What could I do next time?
I found I coped better with the demands of the game, not just because it was shorter games but I felt fitter playing.
Session 2- fitness lesson (in PE lesson)
The activity consisted of:
The warm up is the one that I have stated as my typical warm up
Because it is my last week doing this exercise programme I will up the time I spend on the rower to 12 minutes at the gear number 8. I found this a bit difficult but it wasn’t that bad.
As well as doing 12 minutes on the rower I will also do 12 minutes on the bike, I will also increase the intensity of the rowing, which will increase the speed in which I go.
For the last lot of shuttle runs I done I done them the same as the ones before which has been, 7 ten times.
The activity lasted just under an hour
Results from activity
My heart rate after the shuttle runs was 167 beats per minutes, and my heart rate while working on the machines stayed in the aerobic zone.
What did I find out from my results? What could I do next time?
I found that from my results that I was working at the top of my aerobic zone. I found it better that I worked on the machines for longer because I felt like I was working harder which made me feel better.
Session 3- a 1000 meter run (outside school)
The activity consisted of:
For the warm up I completed my stretches, which I stretched all the muscles in the body and then I done a little exercise which raised my heart rate, Which consisted of sit ups and skipping.
For the run I jogged the 800 meters and then ran the last 200 meters of the run, which ended me up back home.
For the cool down I walked the same distance that I had done running, taking in deep breathes.
The activity lasted about 30 minutes
Results from activity
My heart rate returned back to normal in 3 minutes after I had stopped running. I found the run very enjoyable, however I found it had to run the last 200-meters of the run, but I made it.
What did I find from my results? What could I do next time?
I found my results to be good and there isn’t anything that I could do next time because this is the last week, but I wouldn’t have changed the way I done the run this week any way.
