Make comments to explain the statements/questions in the first column (5 marks) Refer to your pre-test score(s) for any fitness test(s). In my fitness test in 6 activities I got excellent in 2 activities I got good and in 3 I got average How did you decide what exercises to do? I decided to use the exercises that I use for rugby training and for football seeing as rugby is my sport and football is a team game like rugby and involves nearly the same techniques How did you decide on the order of the exercises? I alternated my exercises by having one exercising one set of muscles and then another exercising another set of muscles How did you plan for the programme to be at the right level for you?
I made it easy to start with and overloaded my body over the weeks How did you plan for progression / overload? I continued to make my exercises harder and overload my body so I was working at my maximum aerobic threshold I increased intensity week by week by increasing duration Performing Make comments to explain the statements/questions in the first column (5 marks) When performing, how did you apply the principles of progression/overload? While I was performing I worked as hard as I could and tried to beat my score last week and set a hard target for myself to beat next week Were the exercises addressing the targets you set?
Explain why/why not. No not until I overloaded and increased the durationand frequency of the exercises e.g do 15 secs extra Was the programme easy to manage (set up, do etc.)? Were the exercises performed in the correct order? Explain why/why not. I thought they were correct because they didn’t work one particular area for too long instead I moved on to another part of the body then later I came back to that area. Did you enjoy it and work to your limit?
How do you know? Yes I enjoyed it and I pushed my body to the maximum aerobic threshold with over load I know because it got harder and I was more tired on the 4th week Monitoring Make comments to explain the statements/questions in the first column (5 marks) From you results, did you choose the correct exercises? Yes but lunges were to easy and I could carry on doing them without getting tired so I set myself a set amount each week.
Were your results easy to record? Explain why/why not. Yes they were because I put them into a table Did you make any changes to your programme? Explain why you did/did not do so. No I didn’t but I could have changed lunges but I couldn’t think of anything else that would help a rugby player Explain the effects performing had on you in any of the five sessions. I became better at each activity at the end of the week program and at the end I became more tired and out of breath this shows overload Were the results you achieved what you expected? Explain why this was/was not the case.
Yes they were I expected a slight inrease of results over the sessions Final evaluation Make comments to explain the statements/questions in the first column (5 marks) Refer to your post-test scores. Was this training programme easy to plan, perform and monitor? Yes we had a partner to count how many times we did an exercise to make sure there was no cheating Explain what progress or improvements you have made as a result of completing the programme. I have improved in every activity I did Have you worked to your full potential? How do you know? Yes I think I have because every activity has slowly improved over the 4 sessions If you were going to continue with the programme what changes would you make?