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. 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.lap than the the last time.tet, this time i.
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: 1. First, I did of press-ups and I gave myself 5 minutes. 2. I did sit-ups and I gave myself another 5 minutes 3. I did step-ups, I did it for 5 minutes.
4. I did skipping for 5 minutes 5. I did squats thrusts and I gave myself 5 minutes 6. I did astride jump for another 5 minutes 7. I did Shuttle run for 5 minutes 8. 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.