Professional Documents
Culture Documents
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I have had a passion for sporting activities ever since I was very young.
I loved the thrill and excitement of running around and learning new
sporting skills. When I was young, I was involved in gymnastics and
swimming and even participated in a gymnastics competition where
I received 2 second place medals. However, as I grew older, my
passion changed to more aggressive and active sports and I began to
take an interest in football, netball and basketball. Currently, I take
part in netball training 3 times a week for an hour and a half each,
and football on Saturday nights. I enjoy keeping fit, and regularly go
to the gym to maintain my fitness. I have taken part in my schools
football and netball teams and wish to involve myself more in the
future. My standard of achievement is at school team level and I
would place myself at the performance level on the Participation
Pyramid. I have successfully completed a ParQ, and am fit and
healthy enough to take part in all sports and fitness programmes.
ABOUT NETBALL SPECIFICALLY
I have decided to do netball for my PEP, because I have a passion for
the sport, I practice frequently, and I would like to take it further
when I am older. I started playing netball in year 7, and ever since
then, I have practiced improving my skills and tactics. I play all
positions apart from GA and GS, but I find that I am most useful in
the Centre position as I can defend and attack accordingly. I chose
to improve cardiovascular endurance and power, not just because
they are essential components in a game of netball, but because they
are useful in other sports and activities too, and will ultimately
improve my physical wellbeing. When Im older, I hope to continue
to practice netball, and enter local teams to play in tournaments and
leagues.
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Definition of Component
Muscular
Strength
Muscular
Endurance
Cardiovascular
fitness
Flexibility
Body
Composition
Agility
Balance
Coordination
Definition of Component
Agility is the ability to change the
position of the body quickly and to
control the movement of the whole
body. Running 100m does not use
agility because the athlete does not
change direction halfway through his
race.
Power
Reaction Time
Speed
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Principle
Specificity
Progressive
Overload
Individual
Needs
Rest and
recovery
Reversibility
Definition of principle
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FITT Principle
F.I.T.T Principle
Definition of principle
Frequency
Intensity
Time
Type
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Bleep test
The objective of this test is to monitor the athletes maximum
oxygen uptake and is designed to measure your stamina levels. It
tests cardiovascular fitness to see how long the participant can run
for before getting out of breath. The cones are spaced out by 20m,
and the aim is to reach one side of the cones before the beep is
sounded, and to keep on doing this until the participant runs out
of breath.
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Plank test
The plank test is where the participants arms are separated, and
their back and legs must be as straight as possible. The plank test is a
great indicator of core and back strength, and tests your muscular
endurance.
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Sit Up test
The objective for this test is to observe the condition of the
athletes abdominal muscles. It tests the participants muscular
endurance as her or she repeatedly uses the abdominal muscles in a
short period of time.
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Squat Jumps
Burpees
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Session 1
Weight training
3 sets, 20 reps per set,
weight ranging from
2KG to 4KG.
Session 2
Cardiovascular
continuous training
50% of Training zone,
45 minutes run, Heart
rate: 110bpm
Session 3
Circuit training
5 stations, 30 seconds
each station, 3 circuits,
30 seconds of rest
between each circuit
Session 4
Interval training
60% - 80% sprint
With 30 seconds rep,
5 repetitions
Interval training
2 minute jog, 150m
sprint, 3 repetitions
Continuous training
Bleep Test
Run until Level 7
Weight training
3 sets, 15 reps per set,
weight ranging from
3KG to 4KG.
Weight training
Circuit training
School Club
6 stations
Different timings
Interval training
Continuous training
Bleep Test
Run until Level 7.2
Circuit training
Weight training
Treadmill, progression
in reps and weights.
Week 5
Circuit training
5 stations, 30 seconds
each station, 3
circuits, 1 minute of
rest between each
circuit
Continuous training
Interval training
Anaerobic exercise in
gym hall. Run 2
lengths at 85%, and
then rest for 30
seconds.
Continuous training
Weight training
Circuit training
Skills circuit, 4 stations,
30 seconds on each, 3
circuits.
Week 6
Weight training
Circuit training
Interval training
Interval training
Complete on
treadmill, with 45
second sprint, 30
seconds rest. 3 reps.
Continuous training
Bleep Test
Run until Level 7.4
Week 1
Week 2
Week 3
Week 4
15 | P a g e
Warm up
The warm up consisted of slow controlled dynamic stretching and joint rotations. This allowed for
my muscles to go through the range of movement that I would go through in the main session,
and it also prevented any injury. This involved moving different parts of my body and gradually
increasing speed and movement. The warm up consisted of lunges, leg and arm swings, and squats.
This raised my heart beat to prepare for the session.
Session
I started off by doing 10 leg extensions on the leg extension machine, with a weight of 2kg. Over
the next 3 weeks, I want to gradually increase the weight, but without the risk of injury. After the
leg extensions, I completed 20 reps on the chest fly machine, also with a weight of 2kg. Next, I did
20 ab crunches, after which I did 20 3kg bicep curls. I then did 20 leg raises on a dip machine. This
strengthened my abs and core muscles. My last exercise was the standing elliptical, where I
completed 5 minutes of intense movement. This worked a lot of my muscles, including my biceps,
triceps, quads, hamstrings and my lower back. Once I finished the set, I took a 1 minute rest, and
then repeated the set 2 more times, with another rest of a minute in the middle of the two.
Cool down
My cool down consisted on some basic static stretches, working on my quads, hamstrings, and
arm muscles. The cool down allowed me to relax the tension in my muscles from the work out,
and bring my heart beat back to an appropriate rate.
Evaluation of session
Although I was a bit stiff as it was my first session, I realised that my upper body was a lot stronger
than my lower body. This meant that I needed to do a lot of work exercising my lower body if I
wanted to improve my leg power in netball. I also realised that I got tired very fast, especially when
I was doing the leg extensions, but this may have been because it was the first exercise, and my
muscles werent as warmed up as they could have been.
Changes
For my next session, I may increase the intensity (by increasing the weight) on some of the
exercises that I did, because some were very easy to do. On the other hand, I will do more reps of
the leg exercises, because they are very weak at the moment, and netball requires strong legs in
order to have a lot of power. This will hopefully allow me to achieve progressive overload at a
faster rate. I will also use the principle of specificity to do a wider range of leg exercises, in order to
match the needs of improving my power in netball.
16 | P a g e
Component of fitness:
Cardiovascular fitness
Warm up
I began the warm up with a set of controlled dynamic stretches, particularly working
on my hamstrings, calves, and quadriceps. This included:
- Leg swings which worked on my hamstrings, glutes and quads,
- lunges with rotations, which worked on my glutes, hip flexors and calves,
- And lastly, handwalks, which worked on my shoulders, core, and hamstrings.
This warmed up my legs ready for a continuous training session.
Session
I started off by running at 50 to 60% of my heart rate training zone, where my heart
rate measured at 110bpm. This was a very easy pace, and towards the end, my heart
rate increased to 120bpm. I ran for a duration of 45 minutes, and I respired
aerobically.
Cool down
I cooled off by doing some more leg stretches, but this time I did static ones to lower
my heart rate. This included basic stretches like touching my toes, and bending over
to the side.
Evaluation of session
I found todays session very easy, and feel I didnt push myself hard enough. My legs
were getting quite tired towards the end though. I also noticed that my leg was
slightly injured and sore behind the knee, and this may have been due to a poor warm
up or that I had not let my legs rest from the workout I had completed the day
before.
Changes
Next time I perform a continuous training session, I will definitely increase the
intensity, and maybe work up to 70%, and maybe decrease the time. For example, I
will work at the top of my training zone (80%), and will run for a duration of 25
minutes. I will also perform a warm up that raises my heart rate a bit more, for
example, I will jog on the spot, or do star jumps etc. Lastly, I will make sure my leg is
well rested so that I refrain from any injuries.
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Component of fitness:
Power
Warm up
This session began with a cardio-respiratory warm up, where I ran around the hall 2 or 3
times. This raised my heart beat, increased my blood flow, and warmed up my muscles. I
also did some stretches such as lunges to release the tension in my muscles.
Session
The circuit had 5 stations, at 30 seconds each. The stations are as follows:
1) Split Step Lunges thigh muscles, abdominal muscles, and calves.
2) Sprinting (100m) thigh muscles, hamstrings and gastrocnemius.
3) Squat Jumps works the quadriceps, lower back,, gluteal, lower back and abdominal
4) Burpees quadriceps, hamstrings, gluteus, upper back muscles, triceps,
5) Low box lateral shuffle quadriceps, calves, lower back, and hamstrings.
I completed the circuit twice.
Cool down
For a cool down, I took a slow jog around the hall, to steadily decrease my heart rate. I
also stretched my calf muscles and hamstrings to prevent injury, because I had done a lot
of work them.
Evaluation of session
I repeated the circuit 3 times, and on my 3rd go, my muscles were very fatigue. I think
some of the exercises were a bit more intense than others, and thus required less time. For
example, the Low box Lateral Shuffle was very hard for me to do continuously for 30
seconds, and so next time, I may do it for 12 seconds, with a 6 seconds break, and then
another 12 seconds.
Changes
Apart from the intensity, I forgot to put a 5 seconds gap between each exercise for me to
move on to the next station. Without a 5 seconds gap, I missed about 3 seconds on each
exercise.
18 | P a g e
Component of fitness:
Cardiovascular endurance
Warm up
For the warm up, I stretched my leg muscles, such as, my quads, calves and
hamstrings, and I also did some dynamic stretching, such as lunges, side jumps
and high knees.
Session
Today I completed an anaerobic interval session. It consisted of a steady jog to
start off with, for about 2 mins, which then progressed to a 200m sprint which
was 95%. I then went back to a 2 minute jog and repeated this 3 times. I had a
recovery of 1 minute before repeating the entire process 2 more times. My
heart rate was very high at the end (172bpm) and took 2 minutes and 12
seconds to return back to its resting rate. During the run, lactic acid was
produced, which was why my muscles felt very cramped, and oxygen debt
occurred.
Cool down
For a cool down, I did some static stretches. This including stretching out my
calves, quads, and hamstrings.
Evaluation of session
At the end of my session, the back of my knee was aching a lot. At first, I
thought it was just cramping due to the build-up of lactic acid, but the pain
continued and was quite severe when I simply walked.
Changes
I may decrease the intensity next time, because I may have pulled a muscle
while sprinting. I felt very fatigue after my workout, and also believe that I
didnt eat enough before my workout, so my body has no glucose to burn off
during the anaerobic exercise.
19 | P a g e
Warm up
This session began with a cardio-respiratory warm up, where I ran around the
hall 2 or 3 times. This raised my heart beat, increased my blood flow, and
warmed up my muscles.
Session
The circuit had 5 stations, at 30 seconds each. The stations are as follows:
1) Split Step Lunges thigh muscles, abdominal muscles, and calves.
2) Sprinting (100m) thigh muscles, hamstrings and gastrocnemius.
3) Squat Jumps works the quadriceps, lower back,, gluteal, lower back and
abdominal
4) Burpees quadriceps, hamstrings, gluteus, upper back muscles, triceps,
5) Low box lateral shuffle quadriceps, calves, lower back, and hamstrings.
I completed the circuit twice.
Cool down
For a cool down, I took a slow jog around the hall, to steadily decrease my
heart rate. I also stretched my calf muscles and hamstrings to prevent injury,
because I had done a lot of work them.
Evaluation of session
This session was easier than the last circuit training session, and I was able to
successfully complete the entire circuit. At the end of this session, my heart
rate was at 159bpm, which was at the top end of my training zone.
Changes
There was no changes for my next session, as I feel that this one ran smoothly
20 | P a g e
Warm up
My warm up was the same as the last interval training session; for the warm up,
I stretched my leg muscles, such as, my quads, calves and hamstrings, and I also
did some dynamic stretching, such as lunges, side jumps and high knees.
Session
Once again, I completed an anaerobic interval session. It consisted of a steady
jog to start off with, for about 2 mins, which then progressed to a 150m sprint
which was 90%. I then went back to a 2 minute jog and repeated this 3 times.
I had a recovery of 1 minute before repeating the entire process 2 more times.
My heart rate was not as high as last time at the end (158bpm) and took 2
minutes and 3 seconds to return back to its resting rate. During the run, lactic
acid was produced, which was why my muscles felt very cramped, and oxygen
debt occurred.
Cool down
For a cool down, I did some static stretches. This including stretching out my
calves, quads, and hamstrings.
Evaluation of session
My knee was still hurting from the last session, however, it did feel a lot better
because I had allowed it to rest and decreased the intensity from the last
interval workout.
Changes
I dont think I would change anything next time, because the session ran
smoothly. However, I may change the time of day that I run at; I tend to have
more energy in the morning than at night.
21 | P a g e
Warm up
The warm up consisted of calf and hamstring stretches to loosen the muscles,
and take the joint through the movements that they would experience during
the main session.
Session
For this session, I did something a bit different. I took part in the cardiovascular
running bleep test, and gave myself an aim of running till level 7. This test
exercised my calves, hamstrings, and quadriceps.
Cool down
For a cool down, I took a slow jog around the hall, to steadily decrease my
heart rate. I also stretched my calf muscles and hamstrings to prevent injury,
because I had done a lot of work on them.
Evaluation of session
I feel that running till level 7 was easier than I expected, so on my next
continuous session, I will run till 7.2 and increase it by .2 every time. I also ate
a bit too much food before the test, so when it ended, I felt very queasy as if I
would throw up.
Changes
I will not eat as much food, and if I will, it will probably be carbohydrates the
night before. I will also run with y Ventolin inhaler next time, because during
the run, I felt very out of breath and faint. I may also take two puffs before the
test itself, to prepare my body.
22 | P a g e
Warm up
This session began with a cardio-respiratory warm up, where I ran on a treadmill for
around 5 to 10 minutes. This raised my heart beat, increased my blood flow, and
warmed up my muscles.
Session
I started off by doing 15 leg extensions on the leg extension machine, with a weight
of 2kg. Over the next 3 weeks, I want to gradually increase the weight, but without
the risk of injury. After the leg extensions, I completed 15 reps on the chest fly
machine, also with a weight of 3kg. Next, I did 15 ab crunches, after which I did 15
3kg bicep curls. I then did 15 leg raises on a dip machine. This strengthened my abs
and core muscles. My last exercise was the standing elliptical, where I completed 5
minutes of intense movement. This worked a lot of my muscles, including my
biceps, triceps, quads, hamstrings and my lower back. Once I finished the set, I took
a 1 minute rest, and then repeated the set 2 more times, with another rest of a
minute in the middle of the two.
Cool down
My cool down consisted on some basic static stretches, working on my quads,
hamstrings, and arm muscles. The cool down allowed me to relax the tension in my
muscles from the work out, and bring my heart beat back to an appropriate rate.
Evaluation of session
I think this session was a lot more effective than last time, because I lifted heavier
weights, but performed less reps.
Changes
I think I will keep the reps and sets the same, because progressing to a heavier weight
or more reps may be a bit too early in this stage. If I increase the overload in a short
period of time, this may make me exposed to injury.
23 | P a g e
Warm up
During this warm up, I did many toe touches because my calves felt a bit stiff. I also
stretched out my hamstrings and my quadriceps.
Session
I started off by running at 50 to 60% of my heart rate training zone, where my heart
rate measured at 110bpm. This was a very easy pace, and towards the end, my heart rate
increased to 120bpm. I ran for a duration of 45 minutes, and I respired aerobically.
Cool down
For the cool down, I once again stretched out my muscles and did some static stretching.
Evaluation of session
Session was easy, my muscles didnt feel fatigue.
Changes
To achieve progressive overload on my next continuous training session, I will increase to
60% to 70%.
24 | P a g e
Warm up
During this warm up, I did a lot of active exercises ton raise my heart beat as I was feeling
less energetic than usual. This included:
- 2 lengths of crab walks
- 2 lengths of frog jumps
- 2 lengths of duck walks
Session
I started off by doing 15 leg extensions on the leg extension machine, with a weight of
2kg. Over the next 3 weeks, I want to gradually increase the weight, but without the risk
of injury. After the leg extensions, I completed 15 reps on the chest fly machine, also with
a weight of 3kg. Next, I did 15 ab crunches, after which I did 15 3kg bicep curls. I then did
15 leg raises on a dip machine. This strengthened my abs and core muscles. My last exercise
was the standing elliptical, where I completed 5 minutes of intense movement. This
worked a lot of my muscles, including my biceps, triceps, quads, hamstrings and my lower
back. Once I finished the set, I took a 1 minute rest, and then repeated the set 2 more
times, with another rest of a minute in the middle of the two.
Cool down
For the cool down, I took a 2 minute slow jog on the treadmill to steadily bring my heart
rate to the resting rate.
Evaluation of session
I feel that all my exercises should be related to my leg power in order to have maximum
improvement in my leg power.
Changes
For the next weight training session, I will progress to increasing all of the weights from
2kg to 3kg. I have done this because I want to gain muscles, in oppose to lose weight,
thus I have to increase the weight, not the reps. I will also adapt my training session so
that all my exercises are to do with leg power and not upper body improvement.
25 | P a g e
Warm up
Todays warm up included a variety of dynamic exercises, to warm the muscles
up before the main session. Some of the exercises I did, were forward lunges
and lateral squats.
Session
Once again, I completed an anaerobic interval session. It consisted of a steady
jog to start off with, for about 2 mins, which then progressed to a 150m sprint
which was 90%. I then went back to a 2 minute jog and repeated this 3 times.
I had a recovery of 1 minute before repeating the entire process 2 more times.
My heart rate was not as high as last time at the end (158bpm) and took 2
minutes and 3 seconds to return back to its resting rate. During the run, lactic
acid was produced, which was why my muscles felt very cramped, and oxygen
debt occurred.
Cool down
For the cool down, I stretched out my muscles, including my hamstrings,
calves and quadriceps. This included toe touches, side stretches and static
lunges.
Evaluation of session
The session itself ran smoothly, however, I experienced pain in my right leg.
This may have been because the session was quite intense and my warm up was
only 5 minutes long.
Changes
My warm up in my next session will be longer, and more effective to decrease
the risk of injury during exercise.
26 | P a g e
Warm up
Today, I decided to raise my heart beat by doing 3 minutes of continuous
skipping. I was very out of breath before my exercise, and got my heart
pumping at 120bpm.
Session
The circuit had 5 stations, at 30 seconds each. The stations are as follows:
1) Split Step Lunges thigh muscles, abdominal muscles, and calves.
2) Sprinting (100m) thigh muscles, hamstrings and gastrocnemius.
3) Squat Jumps works the quadriceps, lower back,, gluteal, lower back and
abdominal
4) Burpees quadriceps, hamstrings, gluteus, upper back muscles, triceps,
5) Low box lateral shuffle quadriceps, calves, lower back, and hamstrings
I completed the session twice.
Cool down
For the cool down, I took a slow jog around the hall to lower my heart rate
and also did some stretching because the exercise was very intense, especially
on my leg muscles, which had done the most work.
Evaluation of session
The session was better than the last, and was easier than the previous sessions.
I was tired, however, I was able to complete more reps in each of the exercises
than usual.
Changes
To achieve progressive overload, I will do each station for 35 seconds instead
of 30 seconds.
27 | P a g e
Warm up
Todays warm up included a variety of dynamic exercises, to warm the muscles
up before the main session. Some of the exercises I did, were forward lunges
and lateral squats.
Session
In todays session, I was in a gym hall. So I used the space to do some effective
interval training. I sprinted two lengths of the hall (60m) at about 85%, and
then steadily walked one length as rest (This was 30m and took about 30
seconds to walk back). The sprint and rest period together was one rep. I did
about 5 repetitions.
Cool down
For the cool down, I stretched out my muscles, including my hamstrings,
calves and quadriceps. This included toe touches, side stretches and static
lunges.
Evaluation of session
I was struggling to run 60m on my 3rd rep at full speed, because my breathing
became very tight, and at one point, I began to wheeze. I wasnt sprinting on
my 4th and 5th; it was just a brisk jog because I was too tired.
Changes
My sprint will only consist of 50m and I will do 4 repetitions to prevent any
serious injury.
28 | P a g e
Warm up
Circuit training began with a 200m run down the side of the school, after which we came
in and did 10 star jumps, 10 squats, and 10 lunges.
Session
As I was doing the circuit with the school, the stations were a bit different. They tested all
parts of the body and not just the legs. The circuit had 6 stations, and we started off with
30 seconds each. The stations were as follows:
1) Split Step Lunges thigh muscles, abdominal muscles, and calves.
2) Sprinting (100m) thigh muscles, hamstrings and gastrocnemius.
3) Sit ups Abdominal muscles, quadriceps, back muscles
4) Burpees quadriceps, hamstrings, gluteus, upper back muscles, triceps,
5) Bicep Curls Biceps, triceps
6) Plank Abdominal muscles, Neck Muscles, Shoulder Muscles
Our first circuit consisted of 30 second exercise, the second consisted of 20 second
exercise and the final one was 10 second exercises.
Cool down
For a cool down, I took a slow jog around the hall, to steadily decrease my heart rate. I
also stretched my calf muscles and hamstrings to prevent injury, because I had done a lot
of work them.
Evaluation of session
Doing a full range of exercises felt like I had put less pressure and strain on my legs. At the
end, my legs were less fatigue.
Changes
For my next circuit, as well as doing leg exercises, I will do upper body exercises to reduce
the risk of injury of exercising the same muscles.
29 | P a g e
Warm up
The warm up consisted of calf and hamstring stretches to loosen the muscles,
and take the joint through the movements that they would experience during
the main session.
Session
Once again, I completed the running endurance bleep test. My goal this time
was to reach 7.2. This test exercised my calves, hamstrings, and quadriceps.
Cool down
For a cool down, I took a slow jog around the hall, to steadily decrease my
heart rate. I also stretched my calf muscles and hamstrings to prevent injury,
because I had done a lot of work on them.
Evaluation of session
I managed to run to 7.2, but I was very tired. I think I could have pushed myself
even further, so on the next test, I will try to go to 7.5. I used the Ventolin
inhaler pump halfway through the run, I and I felt that this helped clear my
chest. However, I dont think I breathed in enough oxygen as I also repeatedly
got cramps in my sides. This effected my performance.
Changes
No changes because I thought the test was well performed, but maybe I focus
on my oxygen intake next time.
30 | P a g e
Warm up
During this warm up, I did a lot of active exercises ton raise my heart beat as I was
feeling less energetic than usual. This included:
- 2 lengths of crab walks
- 2 lengths of frog jumps
- 2 lengths of duck walks
Session
I started off by doing 16 leg extensions on the leg extension machine, with a weight
of 2kg. After the leg extensions, I did a 5 minute fast run on the treadmill, and the
number was on 11. Next, I did 20 burpee, after which I did 20 thigh pulls on the
abductor machine with a weight of 2KG. I then did 15 leg raises on a dip machine.
This strengthened my abs and core muscles. My last exercise was the standing
elliptical, where I completed 5 minutes of intense movement. This worked a lot of
my muscles, including my biceps, triceps, quads, hamstrings and my lower back.
Once I finished the set, I took a 1 minute rest, and then repeated the set 2 more
times, with another rest of a minute in the middle of the two.
Cool down
For the cool down, I took a 2 minute slow jog on the treadmill to steadily bring
my heart rate to the resting rate.
Evaluation of session
All the exercises I did today worked on my legs, which I think will be more effective
to increase my power.
Changes
The session went well today, and now that I am finding the reps easier and easier to
do, I will increase the reps. I may also increase the abductor machine weight to 3KG.
31 | P a g e
Warm up
During this warm up, I did many toe touches because my calves felt a bit stiff.
I also stretched out my hamstrings and my quadriceps.
Session
I started off by running at 60 to 70% of my heart rate training zone, where my heart
rate measured at 110bpm. This was a very easy pace, and towards the end, my heart rate
increased to 120bpm. I ran for a duration of 45 minutes, and I respired aerobically.
Cool down
For the cool down, I once again stretched out my muscles and did some static
stretching.
Evaluation of session
Session was slightly challenging, my muscles felt a bit fatigued.
Changes
To achieve progressive overload on my next continuous training session, I will
increase to 70% to 75%.
32 | P a g e
Warm up
During this warm up, I ran 2 laps of the hall to raise my heart beat, did 10 star
jumps, and then ran 2 more laps.
Session
I started off by doing 16 leg extensions on the leg extension machine, with a
weight of 2kg. After the leg extensions, I did a 5 minute fast run on the
treadmill, and the number was on 11. Next, I did 20 burpee, after which I did
20 thigh pulls on the abductor machine with a weight of 3KG. I then did 15
leg raises on a dip machine. This strengthened my abs and core muscles. My
last exercise was the standing elliptical, where I completed 5 minutes of intense
movement. This worked a lot of my muscles, including my biceps, triceps,
quads, hamstrings and my lower back. Once I finished the set, I took a 1 minute
rest, and then repeated the set 2 more times, with another rest of a minute in
the middle of the two.
Cool down
For the cool down, I took a 2 minute slow jog on the treadmill to steadily
bring my heart rate to the resting rate.
Evaluation of session
All the exercises I did today worked on my legs, which I think will be more
effective to increase my power.
Changes
The session went well today, and now that I am finding the reps easier and
easier to do, I will increase the reps.
33 | P a g e
Warm up
The session began with dynamic stretches where I performed lunges and side steps.
This increased my heart beat and warmed up my muscles.
Session
Today I performed a skill circuit. This included different exercises that were
somehow related to a netball game. The stations included the following:
1) Interception station two people would throw the ball overhead, and my aim
was to jump up and intercept it.
2) Shooting station this station required me to try and score, but I adapted it
to me jumping and shooting so it worked on my legs.
3) Chest passes two people would chest pass to each other and occasionally do
bounce passes.
4) Game station This involved a game like situation where 2 people would
throw the ball to each other down the court, including jumping to receive
passes, until one player was close enough to shoot.
Cool down
For a cool down, I took a slow jog around the hall, to steadily decrease my heart
rate. I also stretched my calf muscles and hamstrings to prevent injury, because I
had done a lot of work them.
Evaluation of session
I enjoyed todays session because it included real life situations at the same time as
improving my leg power.
Changes
For my next circuit, I will do another skills circuit because it helped me relate my
power practice to netball related skills.
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Warm up
Todays warm up included a variety of dynamic exercises, to warm the muscles
up before the main session. Some of the exercises I did, were forward lunges
and lateral squats.
Session
In todays session, I was in a gym hall. So I used the space to do some effective
interval training. I sprinted 50m at about 85%, and then steadily walked one
length at rest (This was 30m and took about 30 seconds to walk back). The
sprint and rest period together was one rep. I did 4 repetitions.
Cool down
For the cool down, I stretched out my muscles, including my hamstrings,
calves and quadriceps. This included toe touches, side stretches and static
lunges.
Evaluation of session
This session was a lot easier than the last interval training session because it
wasnt as intense. It was still hard, and on my 4th repetition, I ran extremely
slowly.
Changes
There will be no changes to my next session.
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Warm up
For this warm up, I completed a steady 5 minute jog on the treadmill.
Session
Today I decided to increase the number of reps. I started off by doing 18 leg
extensions on the leg extension machine, with a weight of 2kg. After the leg
extensions, I did a 5 minute fast run on the treadmill, and the number was on
11. Next, I did 25 burpee, with a 30 seconds rest after the first 15, after which
I did 20 thigh pulls on the abductor machine with a weight of 3KG. I then did
20 leg raises on a dip machine. Once again, I took a 30 second break in
between each 10 seconds. This strengthened my abs and core muscles. My last
exercise was the standing elliptical, where I completed 5 minutes of intense
movement. This worked a lot of my muscles, including my biceps, triceps,
quads, hamstrings and my lower back. Once I finished the set, I took a 1 minute
rest, and then repeated the set 2 more times, with another rest of a minute in
the middle of the two.
Cool down
For the cool down, I took a 2 minute slow jog on the treadmill to steadily
bring my heart rate to the resting rate. I also did some calf stretches because
they felt a bit stiff.
Evaluation of session
All the exercises I did today worked on my legs, which I think will be more
effective to increase my power.
Changes
The session went well today, and now that I am finding the reps easier and
easier to do, I will increase the reps.
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Component of fitness:
Power
Warm up
The session began with dynamic stretches where I performed lunges and side steps.
This increased my heart beat and warmed up my muscles.
Session
Once again, today I performed a skill circuit. This included skill stations that were
somehow related to a netball game. The stations included the following:
5) Interception station two people would throw the ball overhead, and my aim
was to jump up and intercept it.
6) Shooting station this station required me to try and score, but I adapted it
to me jumping and shooting so it worked on my legs.
7) Chest passes two people would chest pass to each other and occasionally do
bounce passes.
8) Game station This involved a game like situation where 2 people would
throw the ball to each other down the court, including jumping to receive
passes, until one player was close enough to shoot.
Cool down
For a cool down, I took a slow jog around the hall, to steadily decrease my heart
rate. I also stretched my calf muscles and hamstrings to prevent injury, because I
had done a lot of work them.
Evaluation of session
I really enjoyed todays session because it was fun and a workout at the same time.
Even though I was getting tired, I wanted to continue playing because it was fun
Changes
No changes :)
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Warm up
Component of fitness:
Cardiovascular endurance
Todays warm up included a variety of dynamic exercises, to warm the muscles up before
the main session. Some of the exercises I did, were forward lunges and lateral squats.
Session
In todays session, I was in a gym hall. So I used the space to do some effective interval
training. I sprinted 50m at about 85%, and then steadily walked one length at rest (This
was 30m and took about 30 seconds to walk back). The sprint and rest period together
was one rep. I did 4 repetitions.
Cool down
For the cool down, I stretched out my muscles, including my hamstrings, calves and
quadriceps. This included toe touches, side stretches and static lunges.
Evaluation of session
This session was a lot easier than the last interval training session because it wasnt as
intense. It was still hard, and on my 4th repetition, I ran extremely slowly.
Type of training: Continuous
Component of fitness:
Cardiovascular fitness
Warm up
During this warm up, I did many toe touches because my calves felt a bit stiff. I also
stretched out my hamstrings and my quadriceps.
Session
I did the endurance running bleep test today and aimed to go to 7.4. Surprisingly, I
managed to go up to 7.6!
Cool down
For the cool down, I once again stretched out my muscles and did some static stretching.
I also took a lap of slow jogging around the hall.
Evaluation of session
I felt very faint and out of breath after the bleep test and maybe had pushed myself too
far.
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Name of Test
Component of
fitness
Test
Result
Muscular Endurance
Sit Up Test
Plank Test
Muscular
Strength/Endurance
Flexibility
Sit and
Reach
Running
bleep test
Cardiovascular
Endurance
Power
Hand Grip
Test
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