GCSE PE Analysis

FITNESS

Steve Sims – September 2011

Rules, Regulations and Terminology

FITNESS

WARM UP

A good warm up is essential at the start of any physical activity, but especially for a fitness session. The 3 stages of a warm up are

1. Cardiovascular stage – the gradual build up of the heart rate.

2. Stretching – Dynamic or Static, should be specific to the activity

3. Specific skills practice – eg football kick a ball or circuit training do all the exercises a few times to ready the body.

Benefits of a Warm Up before a Fitness Session

1. A good warm up will help to prevent injury by preparing the body for vigorous activity.

2. It should improve performance due to your body being ready at the start of the main activity.

3. Gives you the chance practice the exercises before you start.

4. It prepares you mentally for the session and focuses the performer

COOL DOWN The Cool Down is essential to help gradually return the

body to its normal resting heart rate and temperature.

It is very important to perform a cool down after any physical activity but particularly after a fitness session. It helps remove the lactic acid from the body and prevents stiffness and soreness in the muscles.

The cool down should consist of cardiovascular exercise such as jogging to assist in the return to your resting heart rate and stretching to help disperse the lactic acid build up.

Relaxation exercises could also be added at the end to assist in the bodies recovery and help relieve any stress or tension.

Principles of Training

• There are a number of Principles of Training that should be applied to ensure that there is an improvement in your fitness and ultimately your performance, without causing injury.

Principles of Training• Individual needs – Training should be planned for the individual

taking into account their fitness levels, body build, sports played and their aims.

• Specificity – This means training for the requirements of your activity. A marathon runner and sprinter would need to focus on different components of fitness to improve performance.

• Progressive Overload – You must gradually increase the demands on your body to ensure improvements occur. You must also start at a sensible point to avoid injury.

• Rest and Recovery – when the body is worked hard it can adapt to the extra demands placed upon it. Rest is needed to allow the body to recover and adapt to these demands.

• Reversibility – is something you want to avoid in your training. If you get injured or ill, or stop training for other reasons then you will lose your fitness gains faster than you gained them.

• Tedium – to avoid boredom or tedium you should vary your training regularly.

FITT PRINCIPLES

• The FITT principle helps you achieve the principle of Progressive Overload

• F = Frequency – how often you train• I = Intensity – How hard you train• T = Type – Means the methods of

training• T = Time – How long you train for

Training Zones• Heart rate is a good way of assessing how hard an individual is

working and how quickly they recover after exercise.

• To analyse this information you need to be able to work out your maximum heart rate – this is calculated by subtracting your age from 220. eg 220 – 16 = 204 BPM.

• You then need to have your working heart rate between 60 – 80 % of your maximum to ensure progress is being made. For a sixteen year old this would be between a 120 – 160 BPM.

• This is a good guideline for how hard you should be working in your fitness sessions.

• You can then work out you recovery rate by taking your HR every minute after exercise, the quicker it returns to your resting HR the fitter a person is. This can be shown in a graph.

General Fitness Rules1. Trainers should be done up correctly to provide ankle support.2. Hair should be tied back to prevent it getting caught in the

equipment and out of your eyes.3. All jewellery should be removed to prevent it catching on

anything. 4. A PARQ (physical activity readiness questionnaire) should be

carried out before to establish targets and any health issues.5. Equipment should be checked before the session to prevent

accidents6. Surfaces should be clean and dry to prevent slipping accidents7. Comfortable and suitable clothing should be worn8. Water should be taken at regular intervals to keep the body

hydrated so you can continue to perform at a high level.9. Use the correct technique to prevent injury10. When using weights make sure that they are not to heavy11. Use music or a partner to stay motivated12. Make sure you apply the Principles of training

OBSERVE AND ANALYSE PERFORMANCE

Observing BOB in his GCSE Fitness Circuit Assessment

GSCE PE - ANALYSIS CRIB SHEET - Circuit trainingStudents name ……Bob… Analyser ……Mr Haycock……

Station Activity 30 sec

15 sec

15 sec

Compare to perfect model

How to improve

1 Press ups 18 8 7 x Needs to keep back straight and flex and

extend arms fully.

2 Squat thrusts

22 9 7 good Tires at the end of last set.

3 Sit ups 26 13 13 x Arms behind head and neck bent forward in

flexion stage.

4 Step ups 40 16 14 Good Tires on last set and must not put hands on

the wall.

5 Star jumps 14 7 6 Good Good lack of height on final set.

6 shuttles 8 3 2.5 Good Looks very tired on last set and pace dropped.

Comment on fitness levels and motivation

Did they apply the rules of circuit training

Analysis of their recovery Graph

Bob was very motivated and enthusiastic. He tired on the final set which suggests that he either went of to quickly on the first two sets or that he needs to improve his fitness levels. On some sets he was working very hard but his techniques suffered.

Bob did a good warm up but failed to do a cool down due to time constraints. He should consider changing some of the stations to be specific to his needs. I would recommend him not to do press ups in his gcse’s assessment unless he improves his muscular endurance and technique. He also wore a chain and his trainers weren't done up correctly. Bobs hair was very long and got in the way so he should wear it up when he exercises no water taken throughout.

Bobs resting HR is 66 which suggests he is very fit. He managed to work in the upper end of his training zone and had returned to his RHR within 4 minutes. This also suggests he is very fit.

Three suggestions for improvement

1.To improve his cv fitness to enable him to perform for the three sets (continuous training).

2.To change his weaker stations to meet his specific strengths and improve his gcse grade.

3.To ensure he is dressed correctly and to complete a good cool down to assist recovery.

GSCE Grade you would award ……8….

BOBS PRESS UP

Back not straight

Neck not extended

Hands pointed inwards and elbows out

Wearing a ring

Head down

Legs straight and together

Hips pushed down

EVALUATE PERFORMANCE

Bobs GCSE Circuit Training Analysis -Qualitative

1. The Press ups were not done correctly – Bobs back was bent, head was not extended and he failed to flex and extend his arms fully.

2. While performing his sit ups Bob had his arms behind his head pulling it forward. He also over flexed at the hip.

3. Squat thrusts, step ups, star jumps and shuttles were good but on the final set the technique started to deteriorate slightly. Lack of height and speed.

4. Bob was highly motivated and his fitness levels were good, however he did look tired and slowed down on his final set.

Bobs GCSE Circuit Training Analysis -Quantitative

Station Activity 30 sec 15 sec 15 sec

1 Press ups 18 8 7

2 Squat thrusts 22 9 7

3 Sit ups 26 13 13

4 Step ups 40 16 14

5 Star jumps 14 7 6

6 shuttles 8 3 2.5

1. Press Ups – Although Bob managed to do a good number of press ups this data is not accurate as the technique used was faulty.

2. Squat Thrusts – 22 in thirty second was excellent but struggled with these particularly in the final set as he only managed 7 in fifteen seconds

3. Sit ups – Good number of repetitions but technique was also incorrect

4. Step ups – Very good but tired in the final set

5. Star jumps – high number slightly less on last set

6. Shuttles – really good first set but tired significantly as on last set only achieved 2.5

Analysis of Recovery Graph• Bobs resting heart rate is an impressive 66BPM. The

average RHR is between 60 and 80BPM. The lower the RHR generally the fitter you are. So Bobs RHR is suggests that he is very fit.

• He was able to work in the upper end of his training zone – this suggests that he was working very hard and his intensity was well matched to his fitness levels. By working in his training zone (120 – 160BPM) this would encourage improvements in his fitness levels.

• His HR dropped 44BPM after 1 minute and was back to his RHR after 4 minutes. This shows a good level of fitness, as the quicker the HR returns to the RHR the fitter the athlete is.

Plan Strategies, tactics and practices

In this section I will be applying the knowledge I have gained from the observation of BOBS performance in his GCSE circuit training sessions, to offer suggestions on how he could improve his overall performance. This would hopefully lead to a better GCSE fitness grade for BOB.

Suggestions for improvement

Weakness 1 Bob struggled to complete his three sets at the same

intensity. His performance and technique suffered in the final set in particular.

Solution If Bob were to undergo some training based on

improving his cardiovascular fitness then this would help him cope with that last set. I suggest he tries to complete three twenty minute sessions of continuous training a week as a starter. I would also suggest tat he varies the training sessions. For example one running, another rowing and the third on his bike.

Suggestions for improvement

Weakness 2Bob Struggled with some of the stations in his circuit.

Solution The stations were selected by Mr Sims and the whole class

did the same stations. If Bob were to select his own stations based on his specific strengths then I believe he could improve his GCSE grade and performance. For Bob I suggest he does not do Press Ups in his final Exam due to his poor performance.

Suggestions for improvement

Weakness 3 Bob did not use the correct technique while

performing his press ups and sit ups. Solution Bob should research how to perform the activities

correctly. He should also practice these exercises regularly to improve his performance. If Bob fails to improve his technique I would advice him to change his stations to improve his grade.

Suggestions for improvementWeakness 3Poor Muscular Endurance Solution Bob struggled to maintain his performance throughout the three

circuits. To improve his performance he should practice his chosen circuit for several weeks before his exam. It would be beneficial for him to give his body the opportunity to adapt to the extra demands being placed upon it. Bob could also make the circuit harder in his practice sessions by reducing his recovery time or increasing his work time. This would overload his muscle groups and would make his exam easier as he would be used to working harder. This would allow him to focus on using the correct technique and ultimately improving his grade.

Suggestions for improvement

Weakness Not performing a cool down Solution Bob should include a Cool Down as it is essential to help gradually

return the body to its normal resting heart rate and temperature. It is very important to perform a cool down after any physical activity but particularly after a fitness session. It helps remove the lactic acid from the body and prevents stiffness and soreness in the muscles. The cool down should consist of cardiovascular exercise such as jogging to assist in the return to your resting heart rate and stretching to help disperse the lactic acid build up. Relaxation exercises could also be added at the end to assist in the bodies recovery and help relieve any stress or tension.

Suggestions for improvementWeakness Following the rules of exercise Solution Bob failed to follow several fundamental rules of exercise. You should

not wear any jewellery so he must ensure he removes his necklace before his exam. Trainers are designed to give support to your ankle when done up, Bobs were not done up so he would increase the chance of injury, he should do them up next time. Bobs hair is very long and should be tied back. His hair got into his eyes and distracted him from his exercise, if he was using other equipment there would be a danger of it getting caught up. It is important to stay hydrated throughout exercise and Bob should have water or an energy drink with him to ensure he stays hydrated. Dehydration will have a negative effect on his performance and his GCSE Grade.