Every time, before you start doing any sports you will need to warm up, lasting 5-10 minutes, to get your muscles ready, otherwise bad things can happen (pull a muscle, ligament damage)
Week 1
Activity 1:
Warm up – I ran twice around the gym to warm up
Activity – beep test
Warm down –walk slowly around the gym, twice
Evaluation – I found it hard, next time I will give it more time. I got 13.2
Activity 2:
Warm up – jog around
Activity – 100 meters run
Warm down – walk slowly for 5 minutes
Evaluation – I found it hard because I am not used to do sprints. I got 15 seconds in 100 meters run, I think it could be better but still good.
Activity 3:
Warm up – deltoid stretch, waist rotation stretch, side stretch.
Activity – discuss
Warm down – deltoid stretch, waist rotation stretch, side stretch.
Evaluation – I found it easy because I was used to do it. I got 30 meters which is very good.
Week 2
Activity 1:
Warm up – run around the gym twice, before go out side to do cross-country.
Activity – Cross-country, 2 laps
Warm down – walk around the gym twice
Evaluation – I found it quite hard, because it was too cold but I got 14 minutes and 40 seconds which I am happy with.
Activity 2:
Warm up – deltoid stretch, waist rotation stretch, side stretch.
Activity – javelin
Warm down – deltoid stretch, waist rotation stretch, side stretch.
Evaluation – I didn’t do very good because I got 18 meters but I am happy with it.
Activity 3:
Warm up – lower back / hamstring stretch, gastrocnemius stretch and quadriceps stretch
Activity – long jump
Warm down – lower back / hamstring stretch, gastrocnemius stretch and quadriceps stretch
Evaluation – I found it hard because I can’t jump too high and I can’t do the movement properly, but I still got 3.15 meters.
Week 3
Activity 1:
Warm up – I ran twice around the gym to warm up
Activity – cooper test
Warm down –walk slowly around the gym, twice
Evaluation – I found it quite hard because I started sprinting and near the end I almost start walking, I got 34 laps.
Activity 2:
Warm up – neck stretch, side neck stretch, back of neck stretch, deltoid stretch, side stretch, waist rotation
Activity – shot put
Warm down – neck stretch, side neck stretch, back of neck stretch, deltoid stretch, side stretch, waist rotation
Evaluation – I found it hard because I couldn’t hold the shot properly, I got 5.50 meters.
Activity 3:
Warm up – deltoid stretch, side stretch, waist rotation, hamstring stretch, gastrocnemius stretch and quadriceps stretch
Activity – basketball
Warm down – deltoid stretch, side stretch, waist rotation, hamstring stretch, gastrocnemius stretch and quadriceps stretch
Evaluation – I found it quite easy, I don’t have a good aim but I can do lei-up quite well.
Week 4
Activity 1:
Warm up – I ran twice around the gym to warm up
Activity – beep test
Warm down –walk slowly around the gym, twice
Evaluation – this time I did quite better than last time, I got 13.5.
Activity 2:
Warm up – jog around
Activity – 100 meters run
Warm down – walk slowly for 5 minutes
Evaluation – this time I got 14 seconds in 100 meters run, I improved 1 second and I am happy with it.
Activity 3:
Warm up – deltoid stretch, waist rotation stretch, side stretch.
Activity – discuss
Warm down – deltoid stretch, waist rotation stretch, side stretch.
Evaluation – I improved 3 meters this second time, so I got 33 meters.
Week 5
Activity 1:
Warm up – run around the gym twice, before go out side to do cross-country.
Activity – Cross-country, 2 laps
Warm down – walk around the gym twice
Evaluation – this time I did quite better, I got 13 minutes and 35 seconds this time.
Activity 2:
Warm up – deltoid stretch, waist rotation stretch, side stretch.
Activity – javelin
Warm down – deltoid stretch, waist rotation stretch, side stretch.
Evaluation – I am very happy with my improvement, this time I got 22 meters.
Activity 3:
Warm up – lower back / hamstring stretch, gastrocnemius stretch and quadriceps stretch
Activity – long jump
Warm down – lower back / hamstring stretch, gastrocnemius stretch and quadriceps stretch
Evaluation – I improved a bit, I did the movement better and I got 13.55 meters.
Week 6
Activity 1:
Warm up – I ran twice around the gym to warm up
Activity – cooper test
Warm down – walk slowly around the gym, twice
Evaluation – this time I only got 35 laps, 1 more lap than last time.
Activity 2:
Warm up – neck stretch, side neck stretch, back of neck stretch, deltoid stretch, side stretch, waist rotation
Activity – shot put
Warm down – neck stretch, side neck stretch, back of neck stretch, deltoid stretch, side stretch, waist rotation
Evaluation – I still found it hard this time but I improved, I got 6 meters.
Activity 3:
Warm up – deltoid stretch, side stretch, waist rotation, hamstring stretch, gastrocnemius stretch and quadriceps stretch
Activity – basketball
Warm down – deltoid stretch, side stretch, waist rotation, hamstring stretch, gastrocnemius stretch and quadriceps stretch
Evaluation – I found it even easier than last time, I can aim a bit better now.
My circuit Training:
- First, I did of press-ups and I gave myself 5 minutes.
- I did sit-ups and I gave myself another 5 minutes
- I did step-ups, I did it for 5 minutes
- I did skipping for 5 minutes
- I did squats thrusts and I gave myself 5 minutes
- I did astride jump for another 5 minutes
- I did Shuttle run for 5 minutes
- I did leg raises for 5 minutes
I think my PEP benefited me because I started to complete the activities easier.
I think my speed and endurance increased after these six weeks, I can now do activities a lot easier without get tired so fast.
During these six weeks I improved everything I expected to improve, I improved the speed, strength, flexibility and aerobic endurance.