Results:
Explanation of how and what is being recorded: I will be recording the number of throws and catches I can do in 1 minute and repeat these 5 times. I will be recording this by timing myself with a stop watch and counting the number of catches and throw I do within each minute.
Conclusion: From my results my hypothesis looks to very accurate as my co-ordination improved. Overall my co-ordination improved immensely and I am very pleased with the outcomes of the test.
Evaluation of whole process: My plan was perfect and every thing went according to plan.
Hypothesis: The distances I jump will increase on most occasions but 1 or 2 jumps might decrease rather than increase. However my power will probably increase.
Equipments required:
- Tape to mark the start line
- Flat non-slippery surface
- Tape measure
- Chalk
- Score card and pen
Activity Layout:
- Measure distances of 1, 2, and 3 metres.
- Mark these distances using the chalk.
- Lay down 3 or 4 mats.
Safety:
- Do not use a mat that is slippery.
- If a floor is used I’ll make sure it is free of dirt, water or sweet, etc.
- Other pupils should stand well away from the start line.
Organisation:
- I’ll stand behind the start line.
- Then jump once and stay in the same position if possible.
- Another pupil the measures the distance between the start line and the back of heel nearest the start line.
Results:
Explanation of how and what is being recorded: I will be recording the distance I jump each week by using a tape measure to measure the point I land on each week.
Conclusion: My hypothesis was correct and my overall power appears to have improved. Apart for my result in week 2 which decreased due to a slight knee injury, each week the distance I jumped increased and I am content with the outcome of the test.
Evaluation of whole process: My step by step plan went according to plan and nothing went wrong.
Hypothesis: My speed will probably increase each week as my time will decrease each week, as my muscles will become used to the running motion.
Equipments required:
- Tape measure
- Tape or cones to mark the start and finish lines.
- Stopwatches
- Scorecard and pen.
Activity Layout:
- Measure a distance of 50 metres in an open area.
- Use cones or tapes to mark the start and finish lines.
Safety:
- Ensure that I am wearing correct and suitable for the surface I will be running on.
- Ensure that I am warmed up.
- Ensure there is a run-off area after finish line to allow deceleration.
Organisation:
- To make use of time and space I will provide an element of competition, by running against 2 pupils.
- We will all line up along the start line. 3 other pupils wait at the finish line with 1 stopwatch each ready to me and the other 2 runners.
- The other 2 runners and I will then get into a standing start.
- On the start signal we run as fast as possible down the 50-metres course.
- Pupils timing each runner stop the stopwatch as the runner they are timing crosses the finish line.
Results:
Explanation of haw and what is being recorded: I will be recording the time it takes for me to complete the 50-metres sprint, by getting another pupil to time me using a stopwatch.
Conclusion: My hypothesis was correct, although in week 2 my speed decreased due to an injury. However my speed increased overall and I am very pleased with this.
Evaluation of whole process: The whole process went according to plan and there were no problems.
Hypothesis: On my first attempt at the strength test I will do approximately 25 press-ups, and then the number of press-ups will decrease as I have 30 seconds intervals.
Equipments required:
- Large mats
- Stopwatch
- Score card and pen
Activity Layout:
- Find a space and lay the mat on the floor.
Safety:
- Make sure the mat is not slippery.
- Make sure the mat is big enough.
- Make sure there is a large enough space for the mat.
Organisation:
- Lay flat on the mat and on the start signal I will start doing press-ups.
- I will do as many press-ups I can in 30 seconds; another pupil will be timing me.
- I will have a 30 second interval and record the result during the interval.
- After 30 seconds interval I will start doing press-ups again for another 30 seconds then have a 30 second interval.
- Repeat this until I have 6 results.
Results:
Explanation of how and what is being recorded: I will be recording the number of press-ups I can do in 30 seconds, and then have 30 seconds interval, repeating this another five times. I will count the number of press-ups I do during each 30 seconds and write the number on my score card.
Conclusion: From my results I can conclude that my hypothesis which was that the number of press-ups I will do will decrease on each occasion was right and this was probably due to the build up of lactic acid in my muscles which resulted in oxygen-dept. However I think my strength still increased as the decrease in the number of press-ups I did wasn’t very great.
Hypothesis: I can improve my cardiovascular fitness by trying a much as possible to achieve a higher level in the bleep test each week, than in the previous week.
Equipments required:
- Cones to mark the start and finish lines.
- Flat non-slippery surface.
- Tape measure.
- Multi-stage shuttle-run test audio tape (also known as the bleep test).
- Cassette player with speakers.
- Score card and pen.
Activity Layout:
- I will measure a distance of 20 metres.
- Then use the cones to mark the start and finish lines.
- Plug the cassette player into a power supply.
- Ask the teacher to start the cassette player when the other pupils and I are ready.
Safety:
- I will make sure the floor is clean and not slippery.
- Wear suitable footwear for the type of surface I will be running on and fasten my shoe laces tightly.
- Tape down any cables.
- Test should be monitored closely by a P.E. Teacher.
- Make sure I am properly warmed up.
- Have 10 minutes rest and cool down period before doing any other test.
Organisation:
- Prepare the tape to start at the beginning of the test.
- Other pupils and I will stand with feet behind the start line.
- A teacher then starts the cassette player.
- I must place my foot on or over the line at the end of each shuttle.
- I will carry on running for as long as possible until I can no longer keep up with the speed of the test.
Results:
Explanation of how and what is being recorded: I will be recording the level and shuttle number completed at the point I drop out of the test, on my score card.
Conclusion: From my results I can conclude that my cardiovascular fitness has improved vastly between week 1 and week 6, and I am very happy with this result.
Training Session No: 1 Type: Circuit Training
Date: 15/1/04 Aim: To improve my
cardiovascular fitness, to
improve my muscular strength,
to improve my speed and to
improve my power.
Session Outline:
- 3 Circuits of 6 Stations.
- 20 Seconds work per Station.
- 30 Seconds recovery between Stations.
- 60 Seconds walking recovery between circuits.
Results:
Evaluation of Session: I was very satisfied with this session as this is the first week and my results are quite impressive. I found the first circuit easy and untiring, however I found the second circuit more difficult and quite tiring and the final circuit was difficult due to my lack of cardiovascular fitness.
Consideration for next Session: Breathe in as much as possible during recovery times and have a high carbohydrate lunch.
Training Session No: 2 Type: Circuit Training
Date: 22/1/04 Aim: To improve my
cardiovascular fitness, to
improve my muscular strength,
to improve my speed and to
improve my power.
Session Outline:
- 3 Circuits of 6 Stations.
- 20 Seconds work per Station.
- 30 Seconds recovery between Stations.
- 60 Seconds walking recovery between circuits.
Results:
Evaluation of Session: This week I am very pleased with my performance. My performance at each station this week seems to better than last week’s performance at each station. In the activities such as bench jumps, triceps dips and shuttle run my performance was quite exceptional and I am very happy about this as my aim looks to be getting fulfilled.
Consideration for next Session: Keep up the great performance.
Training Session No: 3 Type: Circuit Training
Date: 29/1/04 Aim: To improve my
cardiovascular fitness, to
improve my muscular strength,
to improve my speed and to
improve my power.
Session Outline:
- 3 Circuits of 6 Stations.
- 20 Seconds work per Station.
- 30 Seconds recovery between Stations.
- 60 Seconds walking recovery between circuits.
Results:
Evaluation of Session: This week my performance was obstructed by a knee in jury, however, despite this factor I was still able to produce satisfactory results in the shuttle run but in other stations my performance was unavoidably poor.
Consideration of next Session: To improve my performance at all costs and try to avoid injury before session.
Training Session No: 4 Type: Circuit Training
Date: 5/2/04 Aim: To improve my
cardiovascular fitness, to
improve my muscular strength,
to improve my speed and to
improve my power.
Session Outline:
- 3 Circuits of 6 Stations.
- 20 Seconds work per Station.
- 30 Seconds recovery between Stations.
- 60 Seconds walking recovery between circuits.
Results:
Evaluation of Session: I am hugely pleased with my performance this week as every thing appears to be back on track. My performance at each station was superb and my cardiovascular fitness was very impressive as I didn’t accumulate much lactic acid and therefore my muscles weren’t in oxygen debt.
Consideration for next Session: Continue achieving my aims.
Training Session No: 5 Type: Circuit Training
Date: 12/2/04 Aim: To improve my
cardiovascular fitness, to
improve my muscular strength,
to improve my speed and to
improve my power.
Session Outline:
- 3 Circuits of 6 Stations.
- 20 Seconds work per Station.
- 30 Seconds recovery between Stations.
- 60 Seconds walking recovery between circuits.
Results:
Evaluation of Session: Again I am very pleased with my performance at each station as I continued to fulfil my aim and all the areas I want to improve are improving quickly and greatly.
Consideration for next Session: As the next session will be my last I will like to finish with breath-taking performances at each station.
Training Session No: 6 Type: Circuit Training
Date: 19/2/04 Aim: To improve my
cardiovascular fitness, to
improve my muscular strength,
to improve my speed and to
improve my power.
Session Outline:
- 3 Circuits of 6 Stations.
- 20 Seconds work per Station.
- 30 Seconds recovery between Stations.
- 60 Seconds walking recovery between circuits.
Results:
Evaluation of Session: From this I can conclude that my aims to improve all my weaknesses have being achieved hence I believe I will now be a better football player.
Final Conclusion:
During my P.E.P the interesting thing I encountered was that my performance seemed to improve each week when I was fully fit and injury free. This was very satisfying and made me more determined to achieve my objectives. All my areas of weakness improved each and hope fully have resulted in me becoming a better football player.
The only problem I faced was during the first and second week. In the first week of the Circuit Training my performance was not too great and after the test I found it hard to motivate myself for the remaining weeks. In the second week I encountered a slight knee injury which made me start to doubt myself and my abilities.
To cope with my lack of motivation I simply thought about all the benefits of the Circuit Training and saw that for me to fulfil my potential as a very good football player I had to improve my weakness, which was only possible through the completion of the Circuit Training. To cope with the problem of self- doubt again I looked at all the benefits the completion of Circuit Training would bring and I removed all possible doubts.
Overall I believe my performance through out the whole Circuit Training was phenomenal I can honestly say I am well and truly proud of myself and my achievements and hopefully my achievements will lead to birth of new talent.
