AO1-AO1-Examine personal factors associated with health and fitness and describe how they contribute to injury prevention in sport
This section covers
Strength
Speed
Suppleness
Stamina
Ability
AO1- Strength
Muscle strength stabilizes joints
It can be developed through weight training
Its very important to injury prevention because it strengthens the bones, when forces are applied to the body, it may strain it if there is insufficient strength to resist the force
Women have 70% of the muscle strength of men
As you get older your aerobic capacity decreases and so does your muscle mass
There are different types of strength - static strength and dynamic strength
Two types are isometric contraction, and Isotonic contraction
AO1 - Speed
There are 2 types of speed, Speed of movement, and reaction speed
It’s the speed of movement in activities like running, it’s the rapidness of movement and actions
As you get older your muscles decrease in size and become stiff, lowering your speed
Reaction time is key as it may help you avoid injury in a sport like rugby
Speed is important to stop injury in sports like cricket, where the ball is moving fast and you have to avoid it
You don’t build arm muscles, you build the leg muscles, as the bigger they are the more force they hold
You need to get a good technique
AO1 - Suppleness
Suppleness is the gracefulness of a person who is flexible and supple
When in motion its called Dynamic flexibility
You can develop it with dynamic stretches
There are 4 main types of suppleness increasing stretches-- static stretching. Dynamic stretching. PNF stretching and Ballistic stretching.
Its important in preventing injury when doing sport because it helps the muscles move beyond the normal range and so can cope with more force
AO1- Stamina
Its also known as endurance
Its important in injury prevention because it means the person will not get fatigued and make mistakes as quickly
Two important things in stamina are, Anaerobic capacity (your bodies ability to exercise without oxygen, where the norm is about 40 seconds) and Aerobic capacity (which is your stamina is based on-its exercising with oxygen. To improve it you must exercise and get your heart rate up to 60%-80% of your heart rate limit
AO1- Ability
This is how good you are at the sport
There are two types-mental ability and physical ability
When you are improving your ability there are three stages - The beginner or novice stage, the intermediate or practice stage and the advanced or fine-tuning stage
The better your ability, the less chance of injury because you are experienced and have to concentrate less on how to improve and more on how to do it well
Enjoy!
Monday, 7 January 2013
News!
Heys Guys!!!!! I will be posting more content soon, about the things that are looked at most.
All the best...
Elixier
All the best...
Elixier
Friday, 30 March 2012
AO6
Basketball
Here is a four week training programme to improve.
Monday: after school, playing hoops in the courts, getting ready for the week. Trying to improve my aim and get shots in from longer distances away.
Tuesday: after school, I could go to the basketball court again and do one on one with my friend Peter; this would be good experience as he is very good at basketball.
Wednesday: I would go to the basketball club at lunch and play with all of the others, they play proper games, and this will help me in my learning of attack and defence
Thursday: I would play some basketball at lunch with the club, and try and learn some tricks that you can use to skill the opposition
Friday: I would end of the week playing outside after school and playing 2 proper games with the kids outside
Monday: after school, playing hoops in the courts, getting ready for the week. Trying to improve my aim and get shots in from longer distances away.
Tuesday: after school, I could go to the basketball court again and do one on one with my friend Peter; this would be good experience as he is very good at basketball.
Wednesday: I would go to the basketball club at lunch and play with all of the others, they play proper games, and this will help me in my learning of attack and defence
Thursday: I would play some basketball at lunch with the club, and try and learn some tricks that you can use to skill the opposition
Friday: I would end of the week playing outside after school and playing 2 proper games with the kids outside, also working on my dribbling
Monday: after school, playing hoops in the courts, getting ready for the week. Trying to improve my aim and get shots in from longer distances away.
Tuesday: after school, I could go to the basketball court again and do one on one with my friend Peter; this would be good experience as he is very good at basketball.
Wednesday: I would go to the basketball club at lunch and play with all of the others, they play proper games, and this will help me in my learning of attack and defence
Thursday: I would play some basketball at lunch with the club, and try and learn some tricks that you can use to skill the opposition
Friday: I would end of the week playing outside after school and playing 2 proper games with the kids outside, I would work on my dribbling and also practice shots
Monday: after school, playing hoops in the courts, getting ready for the week. Trying to improve my aim and get shots in from longer distances away.
Tuesday: after school, I could go to the basketball court again and do one on one with my friend Peter; this would be good experience as he is very good at basketball.
Wednesday: I would go to the basketball club at lunch and play with all of the others, they play proper games, and this will help me in my learning of attack and defence
Thursday: I would play some basketball at lunch with the club, and try and learn some tricks that you can use to skill the opposition
Friday: I would end of the week playing outside after school and playing 2 proper games with the kids outside, practicing my dribbling, shooting and practising some positions and formations in training. also i would practice the loop technique.
The things I could use to improve my……..are:
Strength:
I could practice with some of the weights I have in my loft, with these I could further build my arm muscles, this means I would be able to get longer range shots in, and when bouncing the ball I could do it for longer/faster.
Speed and stamina:
To increase my speed I could jog around my area, this would make my leg muscles much stronger if I did it for a long time, this means I could move my legs faster, and so move faster. Also this would increase my stamina, I could run for slightly longer distances each day, so I would get used to it, this means I could go longer without tiring so fast.
Swimming
Here is my 4 week training program:
Monday: I go to the gym swimming pool, and practice my back stroke, working on the motion needed
Tuesday: I go to the swimming pool again, this time I do front crawl slowly, working on the movement and getting used to it again
Wednesday: I go to the swimming pool and this time I do front crawl for one stroke and record it, I try again to beat the time, non-stop sprint swimming
Thursday: I go to the swimming pool and do breast stroke, I do this and work on the stroke, practice the breathing
Friday: I do front crawl and try to beat my old score, I then do all of the strokes I did in the week again, make them better and faster slightly
Monday: I go to the gym swimming pool, and practice my back stroke, working on the motion needed
Tuesday: I go to the swimming pool again, this time I do front crawl slowly, working on the movement and getting used to it again
Wednesday: I go to the swimming pool and this time I do front crawl for one stroke and record it, I try again to beat the time, non-stop sprint swimming
Thursday: I go to the swimming pool and do breast stroke, I do this and work on the stroke, practice the breathing
Friday: I do front crawl and try to beat my old score, I then do all of the strokes I did in the week again, make them better and faster slightly
Monday: I go to the gym swimming pool, and practice my back stroke, working on the motion needed
Tuesday: I go to the swimming pool again, this time I do front crawl slowly, working on the movement and getting used to it again
Wednesday: I go to the swimming pool and this time I do front crawl for one stroke and record it, I try again to beat the time, non-stop sprint swimming
Thursday: I go to the swimming pool and do breast stroke, I do this and work on the stroke, practice the breathing
Friday: I do front crawl and try to beat my old score, I then do all of the strokes I did in the week again, make them better and faster slightly
Monday: I go to the gym swimming pool, and practice my back stroke, working on the motion needed
Tuesday: I go to the swimming pool again, this time I do front crawl slowly, working on the movement and getting used to it again
Wednesday: I go to the swimming pool and this time I do front crawl for one stroke and record it, I try again to beat the time, non-stop sprint swimming
Thursday: I go to the swimming pool and do breast stroke, I do this and work on the stroke, practice the breathing
Friday: I do front crawl and try to beat my old score, I then do all of the strokes I did in the week again, make them better and faster slightly
The things I could use to improve my……..are:
Strength:
I could try and swim as fast as I can, he movement underwater will make me stronger, I could also go to the gym and use the rowing machine to strengthen my arm muscles
Speed and stamina:
I could so lots of sprint swimming and try to wear myself out, this means that I will get used to the strain of the speed, also this would increase my stamina as I would get used to the furious depletion of my energy
Gymnastics
Here is my 4 week training programme:
Monday: I would go to the gym into the gymnastics room, and practice the basic vaults, I would do them over and over until I felt I was confident that I could do them well
Tuesday: I would go back to the gym and try the handspring, I would start of just trying to get the balance right
Wednesday: I would go to the gym and I would the practice the handspring even more, getting the technique better and trying to make it as best as possible
Thursday: I would practice all I learnt, and try to do them more neatly
Friday: I would perform in front of my parents and let them judge me
Monday: I would go to the gym into the gymnastics room, and practice the basic vaults, I would do them over and over until I felt I was confident that I could do them well
Tuesday: I would go back to the gym and try the handspring, I would start of just trying to get the balance right
Wednesday: I would go to the gym and I would the practice the handspring even more, getting the technique better and trying to make it as best as possible
Thursday: I would practice all I learnt, and try to do them more neatly
Friday: I would perform in front of my parents and let them judge me
Monday: I would go to the gym into the gymnastics room, and practice the basic vaults, I would do them over and over until I felt I was confident that I could do them well
Tuesday: I would go back to the gym and try the handspring, I would start of just trying to get the balance right
Wednesday: I would go to the gym and I would the practice the handspring even more, getting the technique better and trying to make it as best as possible
Thursday: I would practice all I learnt, and try to do them more neatly
Friday: I would perform in front of my parents and let them judge me
Monday: I would go to the gym into the gymnastics room, and practice the basic vaults, I would do them over and over until I felt I was confident that I could do them well
Tuesday: I would go back to the gym and try the handspring, I would start of just trying to get the balance right
Wednesday: I would go to the gym and I would the practice the handspring even more, getting the technique better and trying to make it as best as possible
Thursday: I would practice all I learnt, and try to do them more neatly
Friday: I would perform in front of my parents and let them judge me
The things I could use to improve my……..are:
Strength:
I could do some press ups to get my arm strength better, this means I could push harder down in the vault and go higher and further.
Speed and stamina:
I could do some running, so I would get faster in the run up and also this means I would lose weight and become lighter
Here is a four week training programme to improve.
Monday: after school, playing hoops in the courts, getting ready for the week. Trying to improve my aim and get shots in from longer distances away.
Tuesday: after school, I could go to the basketball court again and do one on one with my friend Peter; this would be good experience as he is very good at basketball.
Wednesday: I would go to the basketball club at lunch and play with all of the others, they play proper games, and this will help me in my learning of attack and defence
Thursday: I would play some basketball at lunch with the club, and try and learn some tricks that you can use to skill the opposition
Friday: I would end of the week playing outside after school and playing 2 proper games with the kids outside
Monday: after school, playing hoops in the courts, getting ready for the week. Trying to improve my aim and get shots in from longer distances away.
Tuesday: after school, I could go to the basketball court again and do one on one with my friend Peter; this would be good experience as he is very good at basketball.
Wednesday: I would go to the basketball club at lunch and play with all of the others, they play proper games, and this will help me in my learning of attack and defence
Thursday: I would play some basketball at lunch with the club, and try and learn some tricks that you can use to skill the opposition
Friday: I would end of the week playing outside after school and playing 2 proper games with the kids outside, also working on my dribbling
Monday: after school, playing hoops in the courts, getting ready for the week. Trying to improve my aim and get shots in from longer distances away.
Tuesday: after school, I could go to the basketball court again and do one on one with my friend Peter; this would be good experience as he is very good at basketball.
Wednesday: I would go to the basketball club at lunch and play with all of the others, they play proper games, and this will help me in my learning of attack and defence
Thursday: I would play some basketball at lunch with the club, and try and learn some tricks that you can use to skill the opposition
Friday: I would end of the week playing outside after school and playing 2 proper games with the kids outside, I would work on my dribbling and also practice shots
Monday: after school, playing hoops in the courts, getting ready for the week. Trying to improve my aim and get shots in from longer distances away.
Tuesday: after school, I could go to the basketball court again and do one on one with my friend Peter; this would be good experience as he is very good at basketball.
Wednesday: I would go to the basketball club at lunch and play with all of the others, they play proper games, and this will help me in my learning of attack and defence
Thursday: I would play some basketball at lunch with the club, and try and learn some tricks that you can use to skill the opposition
Friday: I would end of the week playing outside after school and playing 2 proper games with the kids outside, practicing my dribbling, shooting and practising some positions and formations in training. also i would practice the loop technique.
The things I could use to improve my……..are:
Strength:
I could practice with some of the weights I have in my loft, with these I could further build my arm muscles, this means I would be able to get longer range shots in, and when bouncing the ball I could do it for longer/faster.
Speed and stamina:
To increase my speed I could jog around my area, this would make my leg muscles much stronger if I did it for a long time, this means I could move my legs faster, and so move faster. Also this would increase my stamina, I could run for slightly longer distances each day, so I would get used to it, this means I could go longer without tiring so fast.
Swimming
Here is my 4 week training program:
Monday: I go to the gym swimming pool, and practice my back stroke, working on the motion needed
Tuesday: I go to the swimming pool again, this time I do front crawl slowly, working on the movement and getting used to it again
Wednesday: I go to the swimming pool and this time I do front crawl for one stroke and record it, I try again to beat the time, non-stop sprint swimming
Thursday: I go to the swimming pool and do breast stroke, I do this and work on the stroke, practice the breathing
Friday: I do front crawl and try to beat my old score, I then do all of the strokes I did in the week again, make them better and faster slightly
Monday: I go to the gym swimming pool, and practice my back stroke, working on the motion needed
Tuesday: I go to the swimming pool again, this time I do front crawl slowly, working on the movement and getting used to it again
Wednesday: I go to the swimming pool and this time I do front crawl for one stroke and record it, I try again to beat the time, non-stop sprint swimming
Thursday: I go to the swimming pool and do breast stroke, I do this and work on the stroke, practice the breathing
Friday: I do front crawl and try to beat my old score, I then do all of the strokes I did in the week again, make them better and faster slightly
Monday: I go to the gym swimming pool, and practice my back stroke, working on the motion needed
Tuesday: I go to the swimming pool again, this time I do front crawl slowly, working on the movement and getting used to it again
Wednesday: I go to the swimming pool and this time I do front crawl for one stroke and record it, I try again to beat the time, non-stop sprint swimming
Thursday: I go to the swimming pool and do breast stroke, I do this and work on the stroke, practice the breathing
Friday: I do front crawl and try to beat my old score, I then do all of the strokes I did in the week again, make them better and faster slightly
Monday: I go to the gym swimming pool, and practice my back stroke, working on the motion needed
Tuesday: I go to the swimming pool again, this time I do front crawl slowly, working on the movement and getting used to it again
Wednesday: I go to the swimming pool and this time I do front crawl for one stroke and record it, I try again to beat the time, non-stop sprint swimming
Thursday: I go to the swimming pool and do breast stroke, I do this and work on the stroke, practice the breathing
Friday: I do front crawl and try to beat my old score, I then do all of the strokes I did in the week again, make them better and faster slightly
The things I could use to improve my……..are:
Strength:
I could try and swim as fast as I can, he movement underwater will make me stronger, I could also go to the gym and use the rowing machine to strengthen my arm muscles
Speed and stamina:
I could so lots of sprint swimming and try to wear myself out, this means that I will get used to the strain of the speed, also this would increase my stamina as I would get used to the furious depletion of my energy
Gymnastics
Here is my 4 week training programme:
Monday: I would go to the gym into the gymnastics room, and practice the basic vaults, I would do them over and over until I felt I was confident that I could do them well
Tuesday: I would go back to the gym and try the handspring, I would start of just trying to get the balance right
Wednesday: I would go to the gym and I would the practice the handspring even more, getting the technique better and trying to make it as best as possible
Thursday: I would practice all I learnt, and try to do them more neatly
Friday: I would perform in front of my parents and let them judge me
Monday: I would go to the gym into the gymnastics room, and practice the basic vaults, I would do them over and over until I felt I was confident that I could do them well
Tuesday: I would go back to the gym and try the handspring, I would start of just trying to get the balance right
Wednesday: I would go to the gym and I would the practice the handspring even more, getting the technique better and trying to make it as best as possible
Thursday: I would practice all I learnt, and try to do them more neatly
Friday: I would perform in front of my parents and let them judge me
Monday: I would go to the gym into the gymnastics room, and practice the basic vaults, I would do them over and over until I felt I was confident that I could do them well
Tuesday: I would go back to the gym and try the handspring, I would start of just trying to get the balance right
Wednesday: I would go to the gym and I would the practice the handspring even more, getting the technique better and trying to make it as best as possible
Thursday: I would practice all I learnt, and try to do them more neatly
Friday: I would perform in front of my parents and let them judge me
Monday: I would go to the gym into the gymnastics room, and practice the basic vaults, I would do them over and over until I felt I was confident that I could do them well
Tuesday: I would go back to the gym and try the handspring, I would start of just trying to get the balance right
Wednesday: I would go to the gym and I would the practice the handspring even more, getting the technique better and trying to make it as best as possible
Thursday: I would practice all I learnt, and try to do them more neatly
Friday: I would perform in front of my parents and let them judge me
The things I could use to improve my……..are:
Strength:
I could do some press ups to get my arm strength better, this means I could push harder down in the vault and go higher and further.
Speed and stamina:
I could do some running, so I would get faster in the run up and also this means I would lose weight and become lighter
Thursday, 23 February 2012
Thursday, 9 February 2012
AO5
Basketball
In this sport I have made small improvement over time, when I started in Lithuania I was pressured to beat my family members that are amazing at it, but I struggled, because although I learnt well and remembered, I could not learn fast enough, I started with weak aim, rubbish dribbling, weak defence and over all a bad player, but I was encouraged.
My main flaw is my shots, for this I give myself a 6/10. It is not very good but has been developed, I used to miss 5 of 20 shots, they mainly missed completely, or bounced of the backboard, but when I started to train in a Gravesend team, I stared working on it, soon 14/20 shots were going in, not what I had hoped for (20/20) but it was still an improvement.
For defence I give myself a 8/10. I am decent at is due to my height, and my longer than average arms, I can make a good barrier for the ball, this means an attacker finds it hard to put a basket in, I think I got some of my info by watching some games of it on sky sports, NBA internationals was what I watched, and from this I gained some degree on insight, I saw they took a wide stance, and always kept on their toes, but a lot of the time they stayed close quarters, not allowing them to take a breather, so they got tired and gave up possetion of the ball. To improve I think I should play some more games where I am in defence, so I can hone my skills, but I think I should focus on keeping on my toes, keeping the attackers occupied, and not giving up to more than 3 attackers, but rather getting more stuck in I think that my improvements were decent, I will update this soon when I get the ball and trainers out!
Swimming
In this I have made large improvement over a very short time, I started one month, unable to swim completely, and the next a very good one. I went to my swimming club and it came very easily to me, I could make fewer splashes and do much faster.
For speed I give myself 9/10, I started of making lots of splash, this slowed me down, also my arm technique was wrong for all strokes, my time to get from one side of the swimming pool to the other (a full length) in about 1 minute, but now I can do it in about 15 seconds, what I think is an amazing improvement. To improve is think I need to be able to make fewer splashes when going fast, also I should use my lags more because my arms do most on the work.
For my technique I give myself a 8/10. When I started I swing my arms wildly for each stroke, it was so bad you could not tell what stroke it was at all, I focused on my front crawl, I soon became more efficient at it, and I got better, with my arms I made the perfect overhead stroke, then I focused on breaststroke, it was soon apparent that this stroke used the least energy, I started to train for it on my back with just my legs, to work on, and then rolled over and did it properly. To improve I think I should make fewer splashes, so they can easily know what I am doing and not being covered up by splashes.
For my breathing I give myself a 7/10. You may think it is not important but for me it really was, it was the difference between a almost flawless lap to a lap when I was mostly taking a breather on the side. I was told the way to breath in breast stroke, and It was easy, but for the front crawl it was hard, I wanted to keep going, but I knew I needed to breath, I soon got over the fact if I did not breath it would be painful. To improve I could take slightly more breaths in front crawl, to make it easier, and so I don’t lose energy as quickely.
Gymnastics
I began this in school, when I started I knew I was going to make no improvement, my body is not light and balanced enough to do anything right, it was awkward trying to do handsprings and so on.
For speed I give myself a 3/10. I think that when I started I was slightly slower, but I was still slow, I could not get the proper run up to make it and execute a good vault, I think that when I did it, I was almost a bit afraid I would make a fool of myself, which is never fun. To improve I think that I could get a faster run up, also I could maybe try harder.
For balance I give myself a 2/10. My body is not made for it, I was wobbling all over the place and many times landed weirdly on the horse, its true I did sort of get the hang of it after time, so I actually managed to clear it. To improve I should get better balance, maybe I could balance on a Swiss ball, so I can get it better to get better balance in the vault.
For technique I give myself a 4/10. It was pretty bad and I was finding it very hard, It seemed my brain could not control the body and it did some weird flop when I tried, I could not get what I wanted to do in my head, but when I did however, I did not know how to actually do it. But my gate vault I got better at and I could kind of do it. To improve it I could watch some video guides on Youtube, getting some tips on how to do the other vaults, or to improve the one I can do.
Wednesday, 25 January 2012
Thursday, 19 January 2012
A tip to bounce the ball right
make sure to bounce the ball at shin height when in oppostion, this will make it very to tackle you, as they must reach down very low, when moving fast however, bounce the ball at stomach height, and push forwardes to run into the ball, bouncing again, it is also easier like this as it more natural to run with open legs, not crouching
Wednesday, 18 January 2012
Monday, 2 January 2012
AO4
AO4
Basketball
Detailed rules:
The players cannot hit each other in any way, if this were to happen I would award a penalty.
The players cannot move while holding the ball for more than one step, if they do it is called a travel, the punishment is to give possession to the other team.
The players cannot bounce the ball if they had previously touched it with both hands at the same time, the punishment is to give possession to the other team.
The players cannot be found cheating in any way, if they are caught doing this they will be punished by being kicks out the game, and a substitution cannot be made, he may be excluded for more than one game.
When the opposition make foul, they must step back 5 steps.
In a free throw the opposition must not stop the ball from going into the net.
In a free through the oppositions feet must not leave the ground until the free throw is over.
An umpire or ref is not allowed to clearly pick a side and help them win
When the ref throws the ball in the air to start the match the players cannot attempt to catch it until the whistle is blown, failure to comply will mean the other team will gain position
Swimming
The ref is control of three officials
The ref has to make sure all the watches of all the officials are in time
The ref has to make sure that all of the officials are in the correct places for the race, so they can judge accurately.
The ref has to make sure that the swimmers all dive in on the whistle blow, and not before, if the swimmer does this, there will be a 10 second penalty.
The ref must make sure to instruct the officials to the right places, as well as informing them of any changes or special features that must be done.
The ref can stop the game at any point to see to that all of the FINA rules are followed.
The ref has the power to take officials away if they are deemed to be not good enough for duty, and may replace them, the ref can also add extra officials if necessary.
The ref has the power to disqualify swimmers if they are disobeying the rules or cheating.
Gymnastics
The ref must make sure the routine is safe by judging past vaults, only then can a gymnast attempt a vault.
The ref cannot help the gymnast in deciding which move to do, the gymnasts must do this themselves.
The ref has to make sure that the apparatus is safe to use and is not broken or not good enough.
The ref must make sure that the judges make fair results, so say if they did a double backflip handspring while spinning in the air, then be awarded a 3 by one judge and 8 and 7 by the others, it would be unfair, as it is clearly well done.
The ref must make sure the gymnast uses each piece of apparatus only once.
The ref is not allowed to influence the judge’s decision in any way at all, even by one point, only point out if they are being unfair.
The ref is not allowed to interfere in the vault after the run, but can stop the vault in the run.
The ref is not allowed to leave the hall until the vault is over, so he will always be there to keep it safe, you are not allowed to vault unless there is a ref watching.
Sunday, 11 December 2011
Thursday, 8 December 2011
Wednesday, 7 December 2011
AO3
Basketball
For this sport I do not do it much anymore, but since I started and stopped, I don’t do it as much as I used to, only when I am in Lithuania do I still do, this means I cannot show much about it, here are some things that affect my ability.
· When it is too hot I can sometimes get a bit distracted while playing, this means I lose position, and as a defender I can let someone pass through and score
· When in the cold I improve slightly, I go faster and defend much better, this means my overall play improves and my defence does not break so easily
· When playing on a bit of a sticky track with very grippy shoes I find it hard as when I move, it does not fell right for me to stop so soon and sudden, this means I can hurt my ankles in play
· When I am ill and play I am slow and fell dizzy, when I have a fever and play my body freezes up and I find it a little hard to move
· If I am tired, I move less fast and reaction time is slowed, as an example, I swipe to intercept the ball, but it is already past me. On the other hand, when I am not tired I often get random bursts of energy to get the ball, and sometimes get the courage to actually run on the pitch, and sometimes score
Here is a small recall diary about my time in a team
On the first day of training I went in and met many new people, many were more skilled than, but I was better than a few others, at first I thought we were wasting time, throwing the ball around, but when the coach came in we were put in a line, the first thing I learnt there was to dribble around an obstacle course and shoot, it was easy I went through the whole thing with no error, it was a good first lesson.
On the following Tuesday I went again, this time, knew everyone and knew what to do, on this week we were doing lay ups, I was not very good at them and had trouble, but the coach was really nice and showed me how, soon I got the hang of it and was doing fine, we then started a small game, I got put in a decent team and played, the problem was the team always kept the ball to themselves, and then expected me to pass to them! It was tiring but went home pleased
Soon more training came and I was doing shooting, my aim is a bit bad and did not improve after 2 lessons, I was chosen as a defender for the team, as it was the only think I was good at, but I still had to practice shooting, so I did, this was also a chance for a kid called Marcus to brag about his shooting ability, he made me feel bad at it, but the coach did not give up with me and helped me even more
More training. We were practicing beating the defender were speed and ball control were key, I did not do too badly and beat the defender, and later 2 of them with medium difficultness, I learned some ball skilled like fancy 360 dribbles to lose an opponent, and came away pleased with the new skills I had learnt
We were doing defending on the next Tuesday, I was one of the best there, relying on my size and height to stop the ball, another game at the end and we won!, this was a major boost on confidence, it was icy cold and I was running everywhere getting the ball from everyone, but the shots were a bit bad and I almost hit my dad who was watching twice, soon I was told to take a break as I was red and panting, very dehydrated.
We did marking next for two lessons, I was always with a person much shorter than me, so it was a bit unfair on them, as it could easily block the ball from them easily, also I was older and faster than my opponents, this meant I was still being judged by the coach to see my skill.
I made the team! I was told that I was a defender and was going to a tournament and play other teams; I did a bit of everything to train that lesson.
It was the tournament and we lost all games, but as we did better and other teams came 5th out of 10th, we lost with a point difference that was less than others, as we played only half the teams, I think we were let down but Marcus, he hogged the ball and got skilled, and did not learn his lesson, sadly this was the end, I had too much homework to continue the training. I would get the coach to sign this, but he got married and left, the new coach could not prove a thing.
I hope to get some pics of me in action soon!
Swimming
I go once a week and train baths by “Wendy gardener’s school of swimming”, I am a competent swimmer and focus on pure speed and technique rather than tricks and fancy turns and moves.
I have been going for a few months now and started in a beginners group, filled with small children, it was quickly clear I was better than them and found it very easy to progress, it soon got boring, but when we went to the 2.2metre deep end I found it a bit hard, but it was a one off. When I started I focused on front crawl, I went fast and got to the end fast, but made splash which was bad.
Soon I felt squeezed, I was in a tiny area which was so small two strokes and I was at the end, It felt no better when many people came, I got what I wanted, and moved to the deep end, but found it hard, I always grabbed the edge over and over, it was over 20 times further then what I was used to In the small end, and was very pressured to do better, I finally mastered by breathing to some degree at last, and did not hold on to the side once.
I finally went so good that I moved up again, which it now where I am now, I am in a group where my back crawl has improved a lot and so had my breast stroke, I can do many lengths without stopping. The problem is, I am very good now, and the advanced class I am in now, it too low for me, only one other is about my level, the rest are too slow, when I have done a 2,1/2 sprint the others have just started, and me and one other must wait for about 5 mins while they finish, which is a waste of time. I use front crawl mostly and am very fast, I will post some vids of me doing swimming as soon as I go to my next lesson.
Things that affect me are,
· The heat of the water, when it is cold I find it a slight bit harder as I freeze up a bit, also I get cold so loose energy faster, this means I find it hard in the no arms just feet exercise as my arms really push me along with little effort.
· When I have done sport on the Friday I do it I feel weaker and cannot go fast as far as I normally do, I also then struggle to climb out as my knees do not fit in the gap you use to push yourself up this means I can only rely on my arms, that are sometimes weak from swimming.
· When there are a lot of kids I find it hard as there is little room to move, this means I can’t do my strokes properly as have not room to spread, and the others move all over and it is annoying if they hit you and slow you down
· If my goggles steam up I find it hard to see, this means I can sometimes go so far, I go into the other smaller side of the pool where I used to go, meaning It takes more time to get back to the start
I’m going to post some videos of me swimming soon!
Gymnastics
I did this in school and was not very good at all, I got bad points and I did many parts wrong, here are some things that affected me
· I did not get a fast enough run up and could not make the board, this meant I landed in a very awkward position
· The floor was slippery so I slid when I ran, this meant I could not go fast enough
· When I ran I could not see under me so I put my hands on the springboard weirdly so I slipped or pushed off at an angle, I went all over the place
On the first lesson I was rubbish, missed it many times and often had to climb it as I did not get enough height, I was being put under pressure by my peers as I was worried I would be made fun of, but I was not that much.
On the second lesson it did not improve much, I did badly but slightly better than before, I go enough height and went over but it was awkward and badly landed.
It went like this for all my lessons, I think I did so badly because I did not have enough time to learn, but got what I could done, I did not really enjoy it as it was a bit weird and I could not do it
Thursday, 24 November 2011
AO1 + AO2
AO1 +AO2
Games Sport: Basketball
I have chosen basketball because I used to play for a Gravesend team and in Lithuania it is all I do for 4 weeks, it is immensely fun
Rules
- You are not allowed to move with the Basketball without bouncing it, if this is done it is Known as a travel
- You are not allowed to bounce the Basketball with both hands, this would be known as a double dribble
- You cannot touch an opposition team member with your hand
- The team which has the most points is the winner of the match
- The ball can be batted from the enemy teams hands with 1 or 2 hands
- There is no striking to be allowed in the game, if it is done, punishments are penalties or the next goal does not count
- There are two fifteen-minute halves, with five minutes rest between.
- You are only allowed to hold the ball with your hands and with no other part of your body like arms and legs
- There are 12 players but only 5 on the pitch at one time
- The game has four quarters 10 minutes long, with a 15-minute break at in the middle.
There are also two-minute breaks in the middle the first and second periods, and between the third and fourth periods.
If the game is tied at the end of the fourth period, it continues with an extra period of five minutes, then as many five-minute periods as are necessary to break the tie.
Equipment
- Trainers for running, they need to have very good grip so you do not slip in the court and injure yourself
- The basketball, it is round like a football and very bouncy
- The hoop, it is where the basketball must go through to score a hoop/basket
Positions
The positions of the players are key, some must be left to defend their side, and some must try to score baskets, the point guard it the player farthest to the hoop and is the most skilled player, he is the main shooter, the shooting guard is a shooter as well but is not as skilled as point guard, it is further away from the hoop, they score the longer range shots, the centre does a bit of both, they move back a bit to defend the hoop but can also move to attack, the power forward is the main defender and goes close to the basket and tries to defend it, this person is tall, the small forward is a secondary defender, they can protect the ball further up the pitch and are short but very skilled member of the team.
Teams
The best teams are renowned for their speed and basketball ability, one of the most famous teams is the Harlem Globetrotters, they are very fast and bent the rules of basketball, like doing brake dancing while bouncing the ball and doing trick shot that bounce of the hoop then the next player slam dunks it on the rebound.
Skills
Bouncing
This is like a dribble in football; the player bounces the ball and moves as well.
Shooting, to do a good shot you need to throw the ball by thrusting your hand with the ball forward in the air, aiming towards the basket
Passing
You can pass by bouncing it to another person, it’s important to pass so you can get the ball quickly from one end of the court to the other.
Speed
You run fast when bouncing and move fast to intercept the ball from the opponent so you can move into the shot.
Power
You use your arms to your full ability, so you can use longer range shots to get more points from the shot.
Accuracy
You know the angle to shoot from and the power to use in the shot to get the ball in the basket to score points, longer range shots are much easier.
The pitch is a key part of the basketball playing environment; it consists of the following,
Athletics sport: Swimming
I have chosen as it is my leisure sport and I do it all the time, I also go training once a week.
Rules
There are not many rules in swimming but there are a few things you must abide by.
- When in a race touching the side of the pool or touching the floor means you lose and are disqualified
- You must do the chosen stroke to the very end of the race
- Pulling yourself to the finish line with the rope
- In breast stroke, failure to go to the surface after every stroke
- You can only stay under the water for 15 metres, and that’s at the beginning of the race
- You cannot make a false start, or you will be disqualified
- You must never touch another swimmer, if this Is done it will result in penalty or disqualification
- You can never make your body go completely under the water in the front crawl race
- Now one is allowed to stop while swimming to take a breather
- You have to touch the wall on either side before the next lap starts
- No webbed gloves are allowed, either are any things that aid speed or floatation
- In international event like the Olympics men and woman must race separately in different pools
- You have to stay in your own lane, and must swim straight
Equipment
- Goggles, these are important as with them you can see perfectly under the water so you know when to stop and where to go
- Swimming caps, these are important because you do not want the germs in your hair to go in the water, also to protect the hair from the different chemicals in the water
- Swimming costume to be clothed and some clothing can make you sleeker and more streamlined in the water
Teams
The teams are made of a relay or different player in every race, to be a good swimmer you need to have strong leg and arm muscles to pull yourself through the water and to go fast, the best teams and players are those who have a good diet and have good arms and legs.
Different strokes
In swimming there are many strokes but in competitive swimming there is 3 main ones, The Front Crawl, The Breast Stroke and The Butterfly.
The front crawl is made for speed, you use your arms and legs to their full abilities to pull you through the water, the stroke name is a good presentation of what the stroke is, your arm lifts up over your head and you crawl through the water.
The breathing of the front crawl is to the side and after three strokes normally.
The breast stroke is often called the frog stroke because of the leg movement used, the arms when doing a breast stroke pull the water to push you,
This stroke does not require much energy to do, and is much slower than the front crawl, to breath the hands come up to the chest and you push with your legs, in the brief time in which your head is above the water you can breathe.
The butterfly is the hardest of all the strokes by far, it also demands he most energy than any of the other strokes, first you need to wriggle in the water with your legs,
Then as the last two pictures show you lift your arms above your head and push down with all your strength to propel yourself forward in the water, which is also a chance to breathe as well. The butterfly is the hardest to do because of the technique involved, it is hard to get the actions right.
Skills
The skills you need are
Speed
You need this to go fast in the water to make a good time, move your arms through the water quickly.
Strength
You need to use powerful strokes to power through the water, weak strokes will get you nowhere in the water, you need this to get a good speed through the water,
Gymnastics sport: Vault
I have chosen this because I do it in PE
Rules
- You must land in the finishing position that’s a Y shape
- You must not touch the vaulting horse with any part of the body except the hands
- You must start in the starting position, it’s like the finishing position but with one arm down at the side of the body
- You must know the routine and have it ready in your mind so you know what to do
- You must never attempt a move you don’t know you can do well or know at all
Equipment
- You must have the right kind of gymnastics shoes or barefoot
- The vaulting horse, you need this to vault and perform tricks on
- A light, stretchy, flexible costume to wear so you can move easily
Teams
They rely on perfect flexibility to jump and flip to score the most points, the team has to be flexible and do good tricks to help the team get points and win.
Different types of vault
The Handspring
In this type of vault you need to run at the springboard at speed and as you make your legs come over you and you basically do a front flip, you land on your legs in a straight finishing position.
The straddle vault
This vault is hard to perform but easier than the handspring, you need to run at the springboard and land your hands on either end of the springboard, then your legs need to come up under you.
The gate vault
The gate vault is one of the easiest vaults and is fairly straight forward, you place both hands on an end of the horse and swing your legs round the side of the horse that does not have your hands on.
Skills
In the vault you need things that make you do well,
Strength
You need strength so can push yourself up and forwards to get the best distance; your arms are the things that need the most strength.
Flexibility
You need this so you can bend in the air to make shapes to score points, you need this because you do not want to land on the matt in an awkward way.
Balance
You need balance so your moves in the air and your horse vault is neat and clean, it needed to be symmetrical to score the most points, you need to land well so you can instantly go into the finishing position
Speed
You need speed or you won’t be able to go over the horse as you will not have enough forward force to take you all the way, if you don’t go all the way you could land in a painful position that could injure from further events.
Strategy
You can do a series of very hard moves that take a long time to do to score many points but then be too tired to do any more,
You can also do many small and easy moves that rack up the points fast, and that can get you many points as they do not use much energy,
Or you can start small to make some points then jump in to some complex moves that score lots of points, this is the best way for most people as that do a bit of both, the start being like a warm up so the harder ones become slightly easier as your muscles are warm and even more stretched out.
Games Sport: Basketball
I have chosen basketball because I used to play for a Gravesend team and in Lithuania it is all I do for 4 weeks, it is immensely fun
Rules
- You are not allowed to move with the Basketball without bouncing it, if this is done it is Known as a travel
- You are not allowed to bounce the Basketball with both hands, this would be known as a double dribble
- You cannot touch an opposition team member with your hand
- The team which has the most points is the winner of the match
- The ball can be batted from the enemy teams hands with 1 or 2 hands
- There is no striking to be allowed in the game, if it is done, punishments are penalties or the next goal does not count
- There are two fifteen-minute halves, with five minutes rest between.
- You are only allowed to hold the ball with your hands and with no other part of your body like arms and legs
- There are 12 players but only 5 on the pitch at one time
- The game has four quarters 10 minutes long, with a 15-minute break at in the middle.
There are also two-minute breaks in the middle the first and second periods, and between the third and fourth periods.
If the game is tied at the end of the fourth period, it continues with an extra period of five minutes, then as many five-minute periods as are necessary to break the tie.
Equipment
- Trainers for running, they need to have very good grip so you do not slip in the court and injure yourself
- The basketball, it is round like a football and very bouncy
- The hoop, it is where the basketball must go through to score a hoop/basket
Positions
The positions of the players are key, some must be left to defend their side, and some must try to score baskets, the point guard it the player farthest to the hoop and is the most skilled player, he is the main shooter, the shooting guard is a shooter as well but is not as skilled as point guard, it is further away from the hoop, they score the longer range shots, the centre does a bit of both, they move back a bit to defend the hoop but can also move to attack, the power forward is the main defender and goes close to the basket and tries to defend it, this person is tall, the small forward is a secondary defender, they can protect the ball further up the pitch and are short but very skilled member of the team.
Teams
The best teams are renowned for their speed and basketball ability, one of the most famous teams is the Harlem Globetrotters, they are very fast and bent the rules of basketball, like doing brake dancing while bouncing the ball and doing trick shot that bounce of the hoop then the next player slam dunks it on the rebound.
Skills
Bouncing
This is like a dribble in football; the player bounces the ball and moves as well.
Shooting, to do a good shot you need to throw the ball by thrusting your hand with the ball forward in the air, aiming towards the basket
Passing
You can pass by bouncing it to another person, it’s important to pass so you can get the ball quickly from one end of the court to the other.
Speed
You run fast when bouncing and move fast to intercept the ball from the opponent so you can move into the shot.
Power
You use your arms to your full ability, so you can use longer range shots to get more points from the shot.
Accuracy
You know the angle to shoot from and the power to use in the shot to get the ball in the basket to score points, longer range shots are much easier.
The pitch is a key part of the basketball playing environment; it consists of the following,
Athletics sport: Swimming
I have chosen as it is my leisure sport and I do it all the time, I also go training once a week.
Rules
There are not many rules in swimming but there are a few things you must abide by.
- When in a race touching the side of the pool or touching the floor means you lose and are disqualified
- You must do the chosen stroke to the very end of the race
- Pulling yourself to the finish line with the rope
- In breast stroke, failure to go to the surface after every stroke
- You can only stay under the water for 15 metres, and that’s at the beginning of the race
- You cannot make a false start, or you will be disqualified
- You must never touch another swimmer, if this Is done it will result in penalty or disqualification
- You can never make your body go completely under the water in the front crawl race
- Now one is allowed to stop while swimming to take a breather
- You have to touch the wall on either side before the next lap starts
- No webbed gloves are allowed, either are any things that aid speed or floatation
- In international event like the Olympics men and woman must race separately in different pools
- You have to stay in your own lane, and must swim straight
Equipment
- Goggles, these are important as with them you can see perfectly under the water so you know when to stop and where to go
- Swimming caps, these are important because you do not want the germs in your hair to go in the water, also to protect the hair from the different chemicals in the water
- Swimming costume to be clothed and some clothing can make you sleeker and more streamlined in the water
Teams
The teams are made of a relay or different player in every race, to be a good swimmer you need to have strong leg and arm muscles to pull yourself through the water and to go fast, the best teams and players are those who have a good diet and have good arms and legs.
Different strokes
In swimming there are many strokes but in competitive swimming there is 3 main ones, The Front Crawl, The Breast Stroke and The Butterfly.
The front crawl is made for speed, you use your arms and legs to their full abilities to pull you through the water, the stroke name is a good presentation of what the stroke is, your arm lifts up over your head and you crawl through the water.
The breathing of the front crawl is to the side and after three strokes normally.
The breast stroke is often called the frog stroke because of the leg movement used, the arms when doing a breast stroke pull the water to push you,
This stroke does not require much energy to do, and is much slower than the front crawl, to breath the hands come up to the chest and you push with your legs, in the brief time in which your head is above the water you can breathe.
The butterfly is the hardest of all the strokes by far, it also demands he most energy than any of the other strokes, first you need to wriggle in the water with your legs,
Then as the last two pictures show you lift your arms above your head and push down with all your strength to propel yourself forward in the water, which is also a chance to breathe as well. The butterfly is the hardest to do because of the technique involved, it is hard to get the actions right.
Skills
The skills you need are
Speed
You need this to go fast in the water to make a good time, move your arms through the water quickly.
Strength
You need to use powerful strokes to power through the water, weak strokes will get you nowhere in the water, you need this to get a good speed through the water,
Gymnastics sport: Vault
I have chosen this because I do it in PE
Rules
- You must land in the finishing position that’s a Y shape
- You must not touch the vaulting horse with any part of the body except the hands
- You must start in the starting position, it’s like the finishing position but with one arm down at the side of the body
- You must know the routine and have it ready in your mind so you know what to do
- You must never attempt a move you don’t know you can do well or know at all
Equipment
- You must have the right kind of gymnastics shoes or barefoot
- The vaulting horse, you need this to vault and perform tricks on
- A light, stretchy, flexible costume to wear so you can move easily
Teams
They rely on perfect flexibility to jump and flip to score the most points, the team has to be flexible and do good tricks to help the team get points and win.
Different types of vault
The Handspring
In this type of vault you need to run at the springboard at speed and as you make your legs come over you and you basically do a front flip, you land on your legs in a straight finishing position.
The straddle vault
This vault is hard to perform but easier than the handspring, you need to run at the springboard and land your hands on either end of the springboard, then your legs need to come up under you.
The gate vault
The gate vault is one of the easiest vaults and is fairly straight forward, you place both hands on an end of the horse and swing your legs round the side of the horse that does not have your hands on.
Skills
In the vault you need things that make you do well,
Strength
You need strength so can push yourself up and forwards to get the best distance; your arms are the things that need the most strength.
Flexibility
You need this so you can bend in the air to make shapes to score points, you need this because you do not want to land on the matt in an awkward way.
Balance
You need balance so your moves in the air and your horse vault is neat and clean, it needed to be symmetrical to score the most points, you need to land well so you can instantly go into the finishing position
Speed
You need speed or you won’t be able to go over the horse as you will not have enough forward force to take you all the way, if you don’t go all the way you could land in a painful position that could injure from further events.
Strategy
You can do a series of very hard moves that take a long time to do to score many points but then be too tired to do any more,
You can also do many small and easy moves that rack up the points fast, and that can get you many points as they do not use much energy,
Or you can start small to make some points then jump in to some complex moves that score lots of points, this is the best way for most people as that do a bit of both, the start being like a warm up so the harder ones become slightly easier as your muscles are warm and even more stretched out.
Wednesday, 23 November 2011
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