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Physical Education PE IA CAPE

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Duran Smith

The document outlines a 1-year training program for track and field athletes aged 15-16. It includes definitions of key terms like rationale, macrocycle, mesocycle, and microcycle. The macrocycle covers a full year divided into general preparation, specific preparation, competitive, and transition periods. Mesocycles last 3-4 weeks and microcycles are single weeks. A sample microcycle plan focuses on strength, skills, and game situations. It also provides a sample class plan covering warm-up, skills drills, weight lifting, and stretching exercises led by the coach.

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Introduction The preferred sportof choice for the individual is Track and Field. My objectives are clear and precise as it relates to being a coachfor this particular activity being taken place on the schoolground during a normal schoolday, involvement of students in this activity will help them to expound more rationally on the effects of the sportas well as a greater accumulation of knowledge which will aid them in enhancing their God given talents and recognize the areas that they are weak in with the aid of the host. Listed below is a clearly outlined training program organized for athletes to develop and enhance on their strong points as well as their weak areas as it relates to their skills, endurance and strengths as well as to get them in the shape they ought to be in for any competition, mentally, physically and socially. What Is Rationale As It Relates To Sports? Rationale is a set of reason or changes of logical basis for a courseor action of a particular belief. Simply put, rationale can be defined as a change that takes place to make something more efficient or to make someone more enhanced in a particular way so as to reach their full potential. Down below is the time, gender and age group of students chosenfor the particular event. Duration: 1 year Age group: 15-16 Years Gender: Male Date: August 3, 1996
What Is A Macro-Cycle? A macro cycle refers to an annual plan that is aimed at working towards obtaining peak performance for the goal competition of the year. There are four (4) phases in macro cycle an: The macrocycle consists of all 52 weeks of your annual plan and therefore includes all four stages of a periodized training program (endurance, intensity, competition and recovery). Because of its length, you will almost certainly make changes to it throughout the year. Think of the macro cycle as a birds-eye view of your annual training plan.
Macro cycle January March April - June July - September October- December General preparation Specific preparation Competitive period Transition period Meso-cycle Weeks Days of the week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Microcycle Monday Tuesday Wednesday Thursday Friday Sat. Sunday Work load Fitness work Visualize profs. Enhance skills Game situation Fitness workout Rest Rest Duration 1hour 45 minutes 1hour 15 minutes 1hour 30mins. 1hour 0 0
What Is A Meso-Cycle? The mesocycle represents a specific block of training that is designed to accomplish a particular goal. For example, during the endurance phase, you might develop a mesocycle that is specifically designed to enhance your muscular endurance . This mesocycle might consist of 3 weeks of strength training and big gear spinning, and one week of recovery. Mesocycles are typically 3 to 4 weeks in length but can be a bit longer. Two very common mesocycles are 21 and 28-day training blocks. I will provide an example of a training plan with 21-day mesocycles in my next post. Meso-Cycle January March April - June July - September October-December General preparation Specific preparation Competitive period Transition period Meso cycle Weeks Days of the week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Microcycle Monday Tuesday Wednesday Thursday Friday Sat. Sunday Work load Fitness work Visualize profs. Enhance skills Game situation Fitness workout Rest Rest Dura-tion 1hour 45 minutes 1hour 15 minutes 1hour 30mins. 1hour 0 0 What Is A Microcycle?
A microcycle is the shortest training cycle, typically consisting of a single week or two with the goal of facilitating a focused block of training. An example of this is an endurance block where a cyclist strings three or four long rides together within one week to progressively overload training volume (with the objective of improving aerobic endurance). Generally speaking, two or three microcycles are tied together to create a mesocycle. Daily plan- A clearly defined schedule of activities a personintend on carrying out throughout the day. Micro Cycle-Preparation Phase Days Activities Duration Date Monday Strength work, Endurance 2 hour June 7 Tuesday Visualization, Flexibility 1hour 30 minutes Wednesday Game Situation 2hour Thursday Rest 0 Friday Strength work, Game situation 1hour 45 minutes. Saturday Game situation, Flexibility 2hour Sunday Rest 0
Name:Duran Smith Date:March 10,2015 No. Of Students In Class: Duration: Gender: Males and Females Equipment: Whistle and cones Objectives: Psychomotor/Skill: Accurately demonstrate the correct positioning in a race event at least 3 out of 5 times. Accurately demonstrate the basic techniques for the stance or the ready position to the best of their abilities at least 4 out of 6 times. Cognitive: State at least three points to remember when during the activity. Identify at least three components towards the starting of a race. State at least three things to do after a race.
TIME ACTIVITY ORGANIZATION/ ISTRUCTIONS TEACHER ACTIVITY TEACHING/ COACHING POINTS 10 Minutes 15 Minutes 10 Minutes Warm Up Slow Jog Stretching Abdominal Students will be required to run around a designated area at 50% speed completing at least two laps to get the body active and flex the muscles at the joints for continued performance. Students will then be required to proceed ahead with stretches that incorporate movement and takes the joints through their full range of motion. Type of stretches include walking lunges, side stretch ,hip circles and calf raises. Students will each get a partner. One student will lie flat on his/her back, while the other stands at the other students head. The student that is lie flat on his/her back will lift his/her feet into the air while holding the feet of the student stand behind his/her head. Students will change position Give instruction Give signal Observe students Encourage students Give instruction Observe students Encourage students Give signal Demonstrate activity Correct individual mistakes Encourage students Run with arms swinging, right then left. Knees lift and raised while running. Inhale and exhale. Swing arms back and forth Knees straight Feet shoulder width apart. Hands akimbo. Bend trunk forward, backward,left and right.
Time Activity Organization/Instructions Coachs Activity Teaching /Coaching Points 10 Minutes Squats Skill- Training Students will have arms outstretched forward. They will stand on the balls of the feet. They will slowly bend the knees while going down and up back slowly. Drill #1 The students should simply position themselves in a racing position on the track with heads down, hands aparts and proper foot technique being practiced. The athletes will be required to be in proper footwear and clothing and is required to listen to the blow of the whistle for the commencement of the race process. This Drill teaches students how to properly root themselves in place when in the process of taking part in a race. Drill#2 Students will be required to wait on the blow of the whistle to position themselves solely for the law and nature of the track event. This includes the head being slightly lifted, looking down the track with the rest of the body in a ready position. Give instructions Demonstrate activity Observe and correct class Motivate students Give instruction Demonstrate activity Organize class Supervise and correct students. Encourage students. Give instruction Demonstrate activity Organize class Supervise and correct students. Bend knees with trunk still upright Arms outstretched forward Squat on the balls of the feet Do not move too fast, lift knees. Keep one leg straight Push one leg back to the ground, but the leg being bent should not touch the ground, only the tip of the toes Position the body in an explosive takeoff manner
Drill#3 Students will respond to the whistle and commence the race event by coming out of the blocks with the heads down for no more than 20 metres of the race track,hands apart and pumping in an up and down manner with the legs and hands corresponding simultaneously to the activity to maintain quality speed execution by students. Drill#4 The finale of the skill training comes to an end after the students approach the finish line and/or push forward their heads in an winning manner and decelerate before coming to a full stop.
Weight lifting Students will stand in horizontal lines facing the teacher and lift very little weight using soda bottles filled with water. Give signal Demonstrate activity Correct individual mistakes Encourage students Feet shoulder width apart Put both arms in front Keep the weight on the left arm and lift the right arm with the water bottle.
TIME ACTIVITY ORGANIZATION/ ISTRUCTIONS TEACHER ACTIVITY TEACHING/ COACHING POINTS Upper body twist Students will be put in pairs with their backs turned. At the signal the student at the front will twist the upper body to the left while the student at the back will twist to the left to allow both hands to meet. Give signal Demonstrate activity Correct individual mistakes Encourage students Stand with feet shoulder width apart Twist upper body slowly Try to make both palms meet Stretching exercise windmill Students will stand with feet apart,use finger on the left hand to touch right toes and finger on the right hand to touch left toes. x x x x x x x x x x Give instructions Demonstrate activity Observe and correct class Motivate students Feet apart Knees straight Bend at waist Use right hand to touch left toes and visa-versa Do not bring arm too far back
Evaluation _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ Drill#3 Students will respond to the whistle and commence the race event by coming out of the blocks with the heads down for no more than 20 metres of the race track,hands apart and pumping in an up and down manner with the legs and hands corresponding simultaneously to the activity to maintain quality speed execution by students. Drill#4 The finale of the skill training comes to an end after the students approach the finish line and/or push forward their heads in an winning manner and decelerate before coming to a full stop.

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Physical Education PE IA CAPE

  • 1. Introduction The preferred sportof choice for the individual is Track and Field. My objectives are clear and precise as it relates to being a coachfor this particular activity being taken place on the schoolground during a normal schoolday, involvement of students in this activity will help them to expound more rationally on the effects of the sportas well as a greater accumulation of knowledge which will aid them in enhancing their God given talents and recognize the areas that they are weak in with the aid of the host. Listed below is a clearly outlined training program organized for athletes to develop and enhance on their strong points as well as their weak areas as it relates to their skills, endurance and strengths as well as to get them in the shape they ought to be in for any competition, mentally, physically and socially. What Is Rationale As It Relates To Sports? Rationale is a set of reason or changes of logical basis for a courseor action of a particular belief. Simply put, rationale can be defined as a change that takes place to make something more efficient or to make someone more enhanced in a particular way so as to reach their full potential. Down below is the time, gender and age group of students chosenfor the particular event. Duration: 1 year Age group: 15-16 Years Gender: Male Date: August 3, 1996
  • 2. What Is A Macro-Cycle? A macro cycle refers to an annual plan that is aimed at working towards obtaining peak performance for the goal competition of the year. There are four (4) phases in macro cycle an: The macrocycle consists of all 52 weeks of your annual plan and therefore includes all four stages of a periodized training program (endurance, intensity, competition and recovery). Because of its length, you will almost certainly make changes to it throughout the year. Think of the macro cycle as a birds-eye view of your annual training plan.
  • 3. Macro cycle January March April - June July - September October- December General preparation Specific preparation Competitive period Transition period Meso-cycle Weeks Days of the week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Microcycle Monday Tuesday Wednesday Thursday Friday Sat. Sunday Work load Fitness work Visualize profs. Enhance skills Game situation Fitness workout Rest Rest Duration 1hour 45 minutes 1hour 15 minutes 1hour 30mins. 1hour 0 0
  • 4. What Is A Meso-Cycle? The mesocycle represents a specific block of training that is designed to accomplish a particular goal. For example, during the endurance phase, you might develop a mesocycle that is specifically designed to enhance your muscular endurance . This mesocycle might consist of 3 weeks of strength training and big gear spinning, and one week of recovery. Mesocycles are typically 3 to 4 weeks in length but can be a bit longer. Two very common mesocycles are 21 and 28-day training blocks. I will provide an example of a training plan with 21-day mesocycles in my next post. Meso-Cycle January March April - June July - September October-December General preparation Specific preparation Competitive period Transition period Meso cycle Weeks Days of the week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Microcycle Monday Tuesday Wednesday Thursday Friday Sat. Sunday Work load Fitness work Visualize profs. Enhance skills Game situation Fitness workout Rest Rest Dura-tion 1hour 45 minutes 1hour 15 minutes 1hour 30mins. 1hour 0 0 What Is A Microcycle?
  • 5. A microcycle is the shortest training cycle, typically consisting of a single week or two with the goal of facilitating a focused block of training. An example of this is an endurance block where a cyclist strings three or four long rides together within one week to progressively overload training volume (with the objective of improving aerobic endurance). Generally speaking, two or three microcycles are tied together to create a mesocycle. Daily plan- A clearly defined schedule of activities a personintend on carrying out throughout the day. Micro Cycle-Preparation Phase Days Activities Duration Date Monday Strength work, Endurance 2 hour June 7 Tuesday Visualization, Flexibility 1hour 30 minutes Wednesday Game Situation 2hour Thursday Rest 0 Friday Strength work, Game situation 1hour 45 minutes. Saturday Game situation, Flexibility 2hour Sunday Rest 0
  • 6. Name:Duran Smith Date:March 10,2015 No. Of Students In Class: Duration: Gender: Males and Females Equipment: Whistle and cones Objectives: Psychomotor/Skill: Accurately demonstrate the correct positioning in a race event at least 3 out of 5 times. Accurately demonstrate the basic techniques for the stance or the ready position to the best of their abilities at least 4 out of 6 times. Cognitive: State at least three points to remember when during the activity. Identify at least three components towards the starting of a race. State at least three things to do after a race.
  • 7. TIME ACTIVITY ORGANIZATION/ ISTRUCTIONS TEACHER ACTIVITY TEACHING/ COACHING POINTS 10 Minutes 15 Minutes 10 Minutes Warm Up Slow Jog Stretching Abdominal Students will be required to run around a designated area at 50% speed completing at least two laps to get the body active and flex the muscles at the joints for continued performance. Students will then be required to proceed ahead with stretches that incorporate movement and takes the joints through their full range of motion. Type of stretches include walking lunges, side stretch ,hip circles and calf raises. Students will each get a partner. One student will lie flat on his/her back, while the other stands at the other students head. The student that is lie flat on his/her back will lift his/her feet into the air while holding the feet of the student stand behind his/her head. Students will change position Give instruction Give signal Observe students Encourage students Give instruction Observe students Encourage students Give signal Demonstrate activity Correct individual mistakes Encourage students Run with arms swinging, right then left. Knees lift and raised while running. Inhale and exhale. Swing arms back and forth Knees straight Feet shoulder width apart. Hands akimbo. Bend trunk forward, backward,left and right.
  • 8. Time Activity Organization/Instructions Coachs Activity Teaching /Coaching Points 10 Minutes Squats Skill- Training Students will have arms outstretched forward. They will stand on the balls of the feet. They will slowly bend the knees while going down and up back slowly. Drill #1 The students should simply position themselves in a racing position on the track with heads down, hands aparts and proper foot technique being practiced. The athletes will be required to be in proper footwear and clothing and is required to listen to the blow of the whistle for the commencement of the race process. This Drill teaches students how to properly root themselves in place when in the process of taking part in a race. Drill#2 Students will be required to wait on the blow of the whistle to position themselves solely for the law and nature of the track event. This includes the head being slightly lifted, looking down the track with the rest of the body in a ready position. Give instructions Demonstrate activity Observe and correct class Motivate students Give instruction Demonstrate activity Organize class Supervise and correct students. Encourage students. Give instruction Demonstrate activity Organize class Supervise and correct students. Bend knees with trunk still upright Arms outstretched forward Squat on the balls of the feet Do not move too fast, lift knees. Keep one leg straight Push one leg back to the ground, but the leg being bent should not touch the ground, only the tip of the toes Position the body in an explosive takeoff manner
  • 9. Drill#3 Students will respond to the whistle and commence the race event by coming out of the blocks with the heads down for no more than 20 metres of the race track,hands apart and pumping in an up and down manner with the legs and hands corresponding simultaneously to the activity to maintain quality speed execution by students. Drill#4 The finale of the skill training comes to an end after the students approach the finish line and/or push forward their heads in an winning manner and decelerate before coming to a full stop.
  • 10. Weight lifting Students will stand in horizontal lines facing the teacher and lift very little weight using soda bottles filled with water. Give signal Demonstrate activity Correct individual mistakes Encourage students Feet shoulder width apart Put both arms in front Keep the weight on the left arm and lift the right arm with the water bottle.
  • 11. TIME ACTIVITY ORGANIZATION/ ISTRUCTIONS TEACHER ACTIVITY TEACHING/ COACHING POINTS Upper body twist Students will be put in pairs with their backs turned. At the signal the student at the front will twist the upper body to the left while the student at the back will twist to the left to allow both hands to meet. Give signal Demonstrate activity Correct individual mistakes Encourage students Stand with feet shoulder width apart Twist upper body slowly Try to make both palms meet Stretching exercise windmill Students will stand with feet apart,use finger on the left hand to touch right toes and finger on the right hand to touch left toes. x x x x x x x x x x Give instructions Demonstrate activity Observe and correct class Motivate students Feet apart Knees straight Bend at waist Use right hand to touch left toes and visa-versa Do not bring arm too far back
  • 12. Evaluation _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ _____________________________________________________________________________________________________________________ Drill#3 Students will respond to the whistle and commence the race event by coming out of the blocks with the heads down for no more than 20 metres of the race track,hands apart and pumping in an up and down manner with the legs and hands corresponding simultaneously to the activity to maintain quality speed execution by students. Drill#4 The finale of the skill training comes to an end after the students approach the finish line and/or push forward their heads in an winning manner and decelerate before coming to a full stop.