GCSE PE: Fitness Course/Diary

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GCSE PE Fitness Course/Diary
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This element of the GCSE Practical Course must
include 1 or more aerobic or anaerobic activity.
During the course you must

• Set targets in your chosen activity.
• Monitor and evaluate your progress against goals.
• Refine your techniques in order to improve the
  factors that effect the efficiency and
  effectiveness of your performance.
• Assess and appreciate the risks involved in your
  chosen activities.
• Develop your personal and social skills through
  adopting different roles in your chosen
  activities.
• A fitness diary must be completed and presented
  for assessment.

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Assessment Of Fitness Diary

• Performance 1 5 marks
• Performance 2 5 marks
• Target Setting 4 marks
• Monitoring/Evaluating Progress 6 marks
• Refinement Of Techniques 4 marks
• Risk Assessment 6 marks
• ------------
• Total 30 marks

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Stage 1 Set Your Targets For Improvement In Your
Chosen Activity.

• You should set yourself no more than 3 targets.
• These must relate to your position or sporting
  activity.
• For example I am a winger in rugby and want to
  improve my agility so that I can side-step
  my opponents more successfully.
• These should satisfy the SMARTER principles of
  target setting.(See over)

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The Principles Of Target Setting

• All targets should all be SMARTER
• Specific to focus attention.
• Measurable to assess progress against a
  standard.
• Accepted by both performer and coach.
• Realistic challenging but attainable.
• Time-phased a specific date for completion.
• Exciting inspiring, challenging and rewarding.
• Recorded written down to provide feedback,
  motivation and evidence of progress or otherwise.
  

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Stage 2 Carry Out Fitness Tests To Provide
Baseline Measures

• You should carry out the relevant fitness test
  for each of the components of fitness that you
  have targeted to improve by the end of your
  fitness block of work.
• For example The Illinois Agility test to
  measure your agility.
• These results will give you your baseline
  measures against which you will judge any
  improvement or otherwise at the end of your
  fitness block of work.

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Stage 3 List The Activities You Will Follow
During The Course

• You should include a relevant training method in
  your programme that will improve each component
  of fitness that you have targeted.
• You should include no more than 3.
• For example SAQ to improve agility.

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Stage 4 Carry Out 10 Week Block Of Fitness Work

• You should carry out a 10 week block of fitness
  training.
• Your sessions must be made up of the training
  methods you have previously listed.
• For example 1 SAQ session per week to improve
  agility.
• You must record the date of each session and the
  specific training that you did during it.

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Stage 5 During The 10 Week Block Of Fitness Work

• You must monitor and evaluate the progress that
  you make towards your goals.
• This might be shown by changes in your sessions
  to increase overload and show progression.
• For example Increase number of SAQ sessions to
  2 per week or increase number of sets or
  repetitions within each set to make each
  session more demanding.

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Stage 5 During The 10 Week Block Of Fitness Work

• You must describe how you have changed and
  refined your techniques to lead to an improvement
  in your performance.
• For example As I completed more SAQ sessions I
  became able to run through the agility
  ladders with my eyes looking forward, my
  head up and my back straight. This made the
  drills more game related as in a game I will
  need to run with my eyes up to see the
  situation around me.

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Stage 6 Carry Out Fitness Tests To Provide End
Of Fitness Block Measures

• You should carry out the same fitness test for
  each of the components of fitness that you
  carried out in Stage 2.
• For example Redo the Illinois Agility test to
  measure your agility.
• These results will give you your end of block
  measures.

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Stage 7 Comparison Of Baseline And End Of Block
Results

• By comparing these two sets of fitness test
  results you will be able to see if you have
  improved or otherwise. These improvements or
  otherwise will then allow you to see if you have
  met your targets or not.
• If you have not reached your targets then you
  will need to provide a possible explanation.
• For example I did not improve my agility over
  the block of work as I missed three weeks of
  training due to an ankle injury.

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Stage 8 Record The Risk Assessments You Carried
Out

• You should describe the measures you took to
  minimise the risk of injury in each of your
  training methods.
• For example When carrying out SAQ sessions I
  always ensured I was wearing the correct kit
  and footwear and was wearing no jewellery. I
  always made sure that the gym floor was dry
  and clear of obstructions. I always carried
  out a specific warm up before each session and
  a cool down afterwards.

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Stage 9 Extra Evidence To Support Your Exercise
Activity

• If you wish, you can use this section to list
  the training sessions and matches you have been
  involved with during this 10 week period that
  have not been included elsewhere in your diary.
• For example I have trained every week with
  Skewen RFC and have also played 6 matches for
  them. Some of the training sessions
  included some SAQ work as part of the warm
  up.