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Year 9 Sports Science
Name: Oliver Harris Form: 9BHW
You need to change all words underlined to suit your individual needs.
Introduction: In this unit of work I am looking to develop my cardio vascular fitness for my chosen sport of Cricket. I will do this by completing a five lesson fitness plan and testing my fitness at the start and finish
Equipment Required:
• Acle shorts and top
• Trainers
• My IPod
• Stopwatch
• A route to follow
I did a ’12 minute Cooper Run’. I had to run around a 300m pitch as many times as possible in 12 minutes.
In my first fitness test I ran 1850 meters in 12 minutes. In my final test I am looking for an improvement by 150 meters to reach 2000 meters in 12 minutes.
In my forthcoming fitness training I am going to work on my fitness for long distance running through Health Related Fitness training. There are 4 main ‘Principles of Training’ that are very important for me to follow all the way through these ten weeks.
1. INDIVIDUAL NEEDS – Do the training sessions meet my needs? I am a 14 year old male who plays Football. I want to develop my Cardio vascular endurance.
2. PROGRESSIVE OVERLOAD- I need to work my body more each time so that it adapts and becomes stronger. If I do much too fast I will risk the chance of injury, so I need to build it up gradually over a period of time.
3. FITT (Frequency, Intensity, Time and Type) – How often I do training, How intense each session is, How long each session is and the type of training I work on.
4. SPECIFICITY – How the training will apply to my sports and to make an impact on them.
5. REVERSIBILITY - this means that if I do not do any training for a while, I will revert back to my body’s original state and all that training will go to waste.
6. REST & RECOVERY is vital for me because these will give me a chance for my muscles to recover so that they are back to my personal best for the next time I do exercise.
This is my training log:
Date Time Distance Conditions How I felt?
28/9/11 12 mins 2000m Dry, sunny Very tired, walked twice.
02/10/11 2 Hours 24000 Dry, Hot On Bike, Tired.
07/10/11 12 Mins 2050m Moist, Hot Very Tired, Didn’t walk.
To show if I had improved my results or not I did another Cooper Run on the last lesson of the topic.
Results:
In my first Cooper run I achieved 1850 meters.
In my final Cooper run I achieved 2050 meters.
I improved my performance by 200 meters.
Conclusion: In my final test I felt so much more confident than the first test. This was down to all my training and hard work. This made me run harder and made me believe in myself more.
My body must have changed quite a lot for my performance to improve that much.
• My heart has become stronger and can pump more blood to my muscles in one go. This means that my Heart doesn’t need to beat as much when at rest, minimizing the risk in the future of heart disease.
• My lungs have grown larger and can take in more air at once, improving my breathing and vital Capacity. This means I can get more oxygen to my working muscles.
• My muscles have grown stronger, especially my core muscles; because I have completed lots of Sit-ups and Press-ups.
These changes in my body will help in my chosen sport because I will fatigue less when I am running, making less walking breaks, minimizing the chance no improvement. This means I will be able to run for even longer. It will help my fitness level, I will also make more confidence for trying other sports and trying new things, putting myself forward for physical challenges whilst also improving my social side of the picture.
If I were to carry out this unit again I would probably make the training sessions slightly more consistent and more thought out. Sometimes when I turned up to PE lessons I just thought, “I will just go for a run around the field.” I should have been more specific to what I was doing, like; what is my target? How long will I run for? etc.
I defiantly think this was a particular fair test because of many factors;
• The conditions were moderately sunny whilst a bit moist, the first test it was dry and sunny but grass was wet , the final it was damp and overcast, much better conditions for running.
• On the second test it was very simple as I done so much training I was very confident I could run the whole twelve minute non-stop. Which I did accomplish .
• Overall, this topic has improved my whole body in every single way; Physically, Mentally, Socially, my diet has improved, and most importantly, my inner-confidence has gone through the roof.
Name: Oliver Harris Form: 9BHW
You need to change all words underlined to suit your individual needs.
Introduction: In this unit of work I am looking to develop my cardio vascular fitness for my chosen sport of Cricket. I will do this by completing a five lesson fitness plan and testing my fitness at the start and finish
Equipment Required:
• Acle shorts and top
• Trainers
• My IPod
• Stopwatch
• A route to follow
I did a ’12 minute Cooper Run’. I had to run around a 300m pitch as many times as possible in 12 minutes.
In my first fitness test I ran 1850 meters in 12 minutes. In my final test I am looking for an improvement by 150 meters to reach 2000 meters in 12 minutes.
In my forthcoming fitness training I am going to work on my fitness for long distance running through Health Related Fitness training. There are 4 main ‘Principles of Training’ that are very important for me to follow all the way through these ten weeks.
1. INDIVIDUAL NEEDS – Do the training sessions meet my needs? I am a 14 year old male who plays Football. I want to develop my Cardio vascular endurance.
2. PROGRESSIVE OVERLOAD- I need to work my body more each time so that it adapts and becomes stronger. If I do much too fast I will risk the chance of injury, so I need to build it up gradually over a period of time.
3. FITT (Frequency, Intensity, Time and Type) – How often I do training, How intense each session is, How long each session is and the type of training I work on.
4. SPECIFICITY – How the training will apply to my sports and to make an impact on them.
5. REVERSIBILITY - this means that if I do not do any training for a while, I will revert back to my body’s original state and all that training will go to waste.
6. REST & RECOVERY is vital for me because these will give me a chance for my muscles to recover so that they are back to my personal best for the next time I do exercise.
This is my training log:
Date Time Distance Conditions How I felt?
28/9/11 12 mins 2000m Dry, sunny Very tired, walked twice.
02/10/11 2 Hours 24000 Dry, Hot On Bike, Tired.
07/10/11 12 Mins 2050m Moist, Hot Very Tired, Didn’t walk.
To show if I had improved my results or not I did another Cooper Run on the last lesson of the topic.
Results:
In my first Cooper run I achieved 1850 meters.
In my final Cooper run I achieved 2050 meters.
I improved my performance by 200 meters.
Conclusion: In my final test I felt so much more confident than the first test. This was down to all my training and hard work. This made me run harder and made me believe in myself more.
My body must have changed quite a lot for my performance to improve that much.
• My heart has become stronger and can pump more blood to my muscles in one go. This means that my Heart doesn’t need to beat as much when at rest, minimizing the risk in the future of heart disease.
• My lungs have grown larger and can take in more air at once, improving my breathing and vital Capacity. This means I can get more oxygen to my working muscles.
• My muscles have grown stronger, especially my core muscles; because I have completed lots of Sit-ups and Press-ups.
These changes in my body will help in my chosen sport because I will fatigue less when I am running, making less walking breaks, minimizing the chance no improvement. This means I will be able to run for even longer. It will help my fitness level, I will also make more confidence for trying other sports and trying new things, putting myself forward for physical challenges whilst also improving my social side of the picture.
If I were to carry out this unit again I would probably make the training sessions slightly more consistent and more thought out. Sometimes when I turned up to PE lessons I just thought, “I will just go for a run around the field.” I should have been more specific to what I was doing, like; what is my target? How long will I run for? etc.
I defiantly think this was a particular fair test because of many factors;
• The conditions were moderately sunny whilst a bit moist, the first test it was dry and sunny but grass was wet , the final it was damp and overcast, much better conditions for running.
• On the second test it was very simple as I done so much training I was very confident I could run the whole twelve minute non-stop. Which I did accomplish .
• Overall, this topic has improved my whole body in every single way; Physically, Mentally, Socially, my diet has improved, and most importantly, my inner-confidence has gone through the roof.
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