G7 Athletics and Fitness

Assessment

“Two disciplines can work in relationship to change

functionality”

Criteria B – Planning for performance

Criteria D – Reflecting and improving performance

Name: Alma Said

Criteria B
At the end of year 3, students should be able to:
i. Design and explain a plan for improving physical performance and health
ii. Explain the effectiveness of a plan based on the outcome

Achievement Level descriptor

level
1-2 The student: The student:
i. Outlines a plan for improving
performance in athletics
 i. Outlines a plan for improving
physical performance and
health
ii. States the effectiveness of a
plan based on the outcome
3-4 The student:
i. Constructs and outlines a
plan for improving physical
performance and health
ii. Outlines the effectiveness of
a plan based on the outcome
5-6 The student:
i. Constructs and explains a
plan for improving physical
performance health
ii. Describes the effectiveness of
a plan based on the outcome
7-8 The student:
i. Designs and explains a plan
for improving physical
performance and health
ii. Explains the effectiveness of
a plan based on the outcome
ii. States the effectiveness their
plan based on the outcome
The student:
i. Constructs and outlines a
plan for improving athletics
performance
ii. Outlines the effectiveness of
their plan based on the
outcome
The student:
i. Constructs and explains a
plan for improving athletics
performance
ii. Describes the effectiveness of
a plan based on the outcome
The student:
i. Designs and explains a plan
for improving athletics
performance
ii. Explains the effectiveness of
a plan based on the outcome

Criteria D
At the end of year 1, students should be able to:
i. describe and demonstrate strategies to enhance interpersonal skills
ii. outline goals and apply strategies to enhance performance
iii. explain and evaluate performance

Achievement Level descriptor

level
1-2 The student: The student:
i. Identifies strategies that enhance i. Identifies strategies that enhance
interpersonal skills athletics performance
ii. Lists goals to enhance performance ii. Lists goals to enhance athletics
iii. Summarizes performance performance
iii. Summarizes athletics performance
3-4 The student: The student:
i. Identifies and demonstrates i. Identifies and demonstrates
strategies that enhance interpersonal strategies that enhance athletics
skills performance
ii. Identifies goals to enhance ii. Identifies goals to enhance athletics
performance performance
iii. Outlines and summarizes iii. Outlines and summarizes athletics
performance performance
5-6 The student: The student:
 i. Outlines and demonstrates i. Outlines and demonstrates
strategies that enhance interpersonal strategies that enhance athletics
skills performance
ii. Lists goals and applies strategies to ii. Lists goals and applies strategies to
enhance performance enhance athletics performance
iii. Explains and evaluates iii. Explains and evaluates athletics
performance performance
7-8 The student: The student:
i. Describes and demonstrates i. Describes and demonstrates
strategies that enhance interpersonal strategies that enhance athletics
skills. performance.
ii. Outlines goals and applies ii. Outlines goals and applies
strategies to enhance performance strategies to enhance athletics
iii. Explains and evaluates performance
performance iii. Explains and evaluates athletics
performance

Athletic Event 1st distance/ 2nd distance/ Final distance/

height/ time height/ time height/ time

9m 11.1m 13m

Javelin

8m

Discus

5..1

Shotput

7.34 seconds 6.45 seconds 5.45

Sprint

2.1 2.3m 2.5

Long Jump
 1m 1m 1m

High Jump

5.9m 6.2m 6.3m

Triple Jump

The athletics events I want to improve are:

1. Triple Jump

2. Javelin

3. Sprinting

I want to improve these events because?

They are the if I improve in them a lot, I may do those events during sports day.

Components of Fitness
Write definition next to each component of fitness:

Health Related Components of Fitness

Muscular Strength Helps with strengthening your muscles for athletic events and
stronger muscles in general.
Muscular Endurance Allows you muscles to repeatedly exert force against resistance
Cardiovascular Fitness helps strengthen the ability for your lungs, cells, and heart to
supply enough blood full of oxygen to the working muscle tissues and the ability of
muscles to use oxygen to produce energy for movement
Flexibility is bending easily without breaking or ripping any muscles or tissues in your
body.

Body Composition used to describe the percentages of fat, water, bone and muscle in
human bodies.

Skill Related Components of Fitness

Power: Strength of something

Coordination: Going at the same time

Reaction Time: For sprinting for example, you need to have a quick reaction right away
so you can

Agility sharp and quick reactions to things

Balance: Not falling over

Speed: How quick something is

 Week 1 Plan
Must include at least 6 exercises to improve the chosen athletic events. Please state
which athletic event and component of fitness each exercise is related to.

These will be the 7 stations I will be practicing during my PE lesson to help me

with my athletics events that are coming up on sports day.

1. Plank: Muscular Endurance – It works on your core so it will help me with long
jump since a strong core helps with balance.

2. Hurdles: Cardiovascular Fitness- It helps with my jumping and strength of my

legs and ankles, so this will improve my long jump and my sprinting.
3. Triceps Dips: muscular Strength – This will help with javelin because it will
help with the muscular strength in my arms.
4. agility-ladders: Cardiovascular fitness-these will help with my sprinting since
it gets my legs working faster.
5. Step-ups: Cardiovascular fitness – this will help me with sprinting.
6. Shuttle Runs: cardiovascular fitness-it helps with sprinting
7. Press-ups: muscular strength in my arms to help with javelin

I will be doing everything for 30 secs

Week 1 Evaluation:

During my PE Lesson, I noticed that the second time around when I did my entire
station, I was a lot stronger and faster in my events. Also, it became a lot easier
to do the second time around, so maybe next time, I should do the activities for
45 seconds instead of just 30 seconds.
Many things went well, like the agility ladders, which actually I found they were
too easy so next time I should use a medicine ball while doing the agility ladders.
Holding the plank pose was also great, so I think just increasing the time from 30
seconds to 45 seconds would strengthen my abdominal muscles even more.
What also went well was the shuttle runs. I felt really tired after them since I was
running so quickly.
In the end, I think I didn’t feel that I was tired except during plank, so I think that
doing 45 seconds next time will help me strengthen my muscles even more.
The hurdles didn’t make me as tired though, so next week I will be using a
medicine ball while doing them. Also it wasn’t as beneficial since there were only
4 hurdles in every row, so I was constantly needing to turn around, so next time I
should use more hurdles and make them a longer row.
Doing seven stations was also good, so next time, I should also stick with
keeping 7 stations.
Overall, I think I did get a little bit of benefit in the cardiovascular fitness because
I was drinking a lot of water, and in the extra thirty seconds that I had between
the stations, I was catching my breath.

Week 2 Plan
1. Agility ladders with medicine ball: cardiovascular fitness and muscular
strength – it will help my legs while sprinting, and it will also help me strengthen
my arms for javelin since I’m carrying the medicine ball.
2. Plank: Muscular Endurance and Muscular Strength – It will help my abdominal
muscles while doing the triple jump since having strong abdominal muscles will
help me hold my balance so I won’t fall backwards.
3. Shuttle runs: Cardiovascular Fitness – Helps with sprinting
4. Triceps Dips: Muscular Strength – helps strengthen my core and triceps which
will help with javelin.
5. Step-ups: cardiovascular fitness and muscular strength – Help with sprinting
since it helps with my breath and also with strengthening my legs and ankles.
6. Press-ups: Muscular Strength – they will help strengthen my arms for javelin.
7. Hurdles with the medicine ball: Muscular strength and cardiovascular fitness –
this will help strengthen my soleus muscles in my calves which will help me with
sprinting. Since I’m holding the medicine ball, it will help my triceps with javelin.

I am doing everything for 45 seconds

Week 2 Evaluation
I think that overall, I did a pretty good job with the exercises except I had a bit of
difficulty with the hurdles while using the medicine ball, so next time I should
only do the hurdles for 1 minute, but without the medicine ball.
I felt that during the triceps dips, I was improving a lot, and they were becoming
easier for me to do. So next time, I should try and do more of them in 45
seconds.
The step ups were also improved, but I fell that they were too easy, so to make it
more difficult, I should do bunny hops instead of step-ups.
I became a lot faster in running but I feel like it would be easier to run around the
gym instead of going back and forth in a small area.
I’m getting a lot faster in doing press – ups and I feel like my arms are becoming
stronger. I’m glad that it’s helping my arms because that will help me get
stronger with throwing the javelin.
 The agility ladders were a little bit more difficult to do, so to make it easier, I’m
going to do them without the medicine ball, but for a longer time.
Plank also worked out really well, and I think it’s going to help me a lot with triple
jump.
Overall, I think this fitness day helped a lot, since there were only about 2
exercises that weren’t as effective as the others.

Week 3 Plan
1. Agility ladders: cardiovascular fitness and muscular strength – it will help my
legs while sprinting and I won’t get tired easily since it helps with cardiovascular
fitness.

2. Plank: Muscular Endurance and Muscular Strength – It will help my abdominal

muscles while doing the triple jump since having strong abdominal muscles will
help me hold my balance so I won’t fall backwards.
3. Laps around the gym: Cardiovascular Fitness – Helps with sprinting
4. Triceps Dips: Muscular Strength – helps strengthen my core and triceps which
will help with javelin.
5. Bunny hops: cardiovascular fitness and muscular strength – Help with
sprinting since it helps with my breath and also with strengthening my core
muscles.
6. Press-ups: Muscular Strength – they will help strengthen my arms for javelin.
7. Hurdles: Muscular strength and cardiovascular fitness – this will help
strengthen my soleus muscles in my calves which will help me with sprinting.
I am doing all of the exercises for 45 seconds except for the hurdles and agility
ladders, which will be 1 minute.

Week 3 Evaluation

I did really well today, and I think that this was the best fitness day out of the 3
we had so far. I feel like I made a great balance with cardiovascular fitness,
muscular strength, and muscular endurance which were the three components
of fitness I needed to work on the most. I also made a balance with working on
my legs, arms and core. I didn’t add to many leg exercises and not too many arm
exercises, an I also did a few exercises for my core muscles.
This week, the exercises were really helpful, and I should keep everything the
same, except change the agility ladders since after practicing on them for 3
entire weeks, they became really easy. I don’t think there’s any way to make
them harder, so I just decided to switch them with skipping instead. Skipping is
great for cardiovascular fitness, so it’s doing the same thing as the agility
ladders, except skipping is herder and it uses more energy.
The bunny hops were a bit of a challenge since this was the first time doing them
in the whole three weeks of fitness, so I should definitely keep them.
The press ups are also getting easier each week, so I should also keep those.
Although they are getting easier, I shouldn’t make them 1 minute because then
they will become TOO hard, and I won’t be able to do them properly.
The hurdles are also working really well, except I feel like I could jump over a lot
more hurdles if I didn’t need to keep turning around to continue. So instead, I
should make the row of hurdles longer, and that way I would have to turn around
less, and save more time.

Week 4 Plan
1. Skipping: cardiovascular fitness – I won’t get tired easily while sprinting since
it helps with cardiovascular fitness.

2. Plank: Muscular Endurance and Muscular Strength – It will help my abdominal

muscles while doing the triple jump since having strong abdominal muscles will
help me hold my balance so I won’t fall backwards.
3. Laps around the gym: Cardiovascular Fitness – Helps with sprinting
4. Triceps Dips: Muscular Strength – helps strengthen my core and triceps which
will help with javelin.
5. Bunny hops: cardiovascular fitness and muscular strength – Help with
sprinting since it helps with my breath and also with strengthening my core
muscles.
6. Press-ups: Muscular Strength – they will help strengthen my arms for javelin.
7. Hurdles: Muscular strength and cardiovascular fitness – this will help
strengthen my soleus muscles in my calves which will help me with sprinting.

I am doing everything for 45 seconds, except the hurdles will be one minute.

Week 4 Evaluation

I am getting a lot better with all of my fitness activities, especially triceps dips
and press-ups. In the first week, I was barely able to do 5 in a row without
stopping. Now, I can do more than 10 in a row without taking a break.

The skipping ropes are very tiring since I’m jumping really quickly, but it’s not
too tiring to a point where I can’t do it at all.
Everything was working really well on this fitness day, and I’ve improved a lot at
everything. I got a lot better with javelin since my arms are stronger. I also
improved a lot with long jump and triple jump since I did a lot of calf and thigh
exercises.

Also, the hurdles are really good for cardiovascular fitness which help me with
sprinting That is one of the main reasons why I got a lot faster with sprinting. It’s
because I didn’t get tired as easily, so I didn’t need to take a break, and I could
run a longer distance for a faster time.

Bunny hops were the only thing that weren’t as good because I only did them for
1 or 2 weeks, so I couldn’t practice them as much as the others.

Overall Evaluation

My 4-week exercise program improved my performance in athletics a lot. I

improved in all three of the athletics events I wanted to improve on, and that all
happened because of the fitness lessons we had. This means that I will hopefully
do a good job in sports day, and maybe even win a medal.
I started off with my javelin as 9 meters, and I ended up with 11.1 meters when I
tried it out in the second week. Then, in the 3rd week, I got 13 meters. This means
I improved by 4 meters which is actually a lot of improvement for 3 weeks only.
Triple jump was another athletics event that I wanted to improve. The first time I
did it, my score was 5.9 meters. Then, after these about 2 weeks of fitness
training, for the second trial, my score was 6.2 meters. After about 3 weeks,
which was last week, I tried it out again. My final score was 6.3. That means I
have improved by 0.4 meters during the 4 weeks of training that we had.
The last fitness event that I wanted to improve in was sprinting. I only ran half of
the field, and the first time I tried sprinting I got about 7 seconds. The next week,
I got about 6 seconds, and in the last week I got about 5 seconds. This means
that I improved by nearly 2 seconds which doesn’t seem like a lot, but I was only
running on half of the field, so it is a pretty big improvement for me personally.