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FITNESS LOG

Yokohama International School Grade 10 Sports Science Week

Monday

Tuesday

Wednesday Thursday

Friday

Saturday

Sund ay

1

Circuit training: 30 minutes

Volleyball: 1.5 hours

Volleyball: 1.5 hours

Volleyball: 1.5 hours

Recreatio nal Dance: 3 hours

Bike Ride: 15 minutes

Hike: 1 hour, 2 km

Dance: 2 hours

2

Dance: 2 hours

Volleyball: 1.5 hours

Volleyball: 1.5 hours

Volleyball: 1.5 hours

Volleyball: 1 hour

3

Run: 30 minutes 5km Dance: 2 hours

Volleyball: 1 hour

Volleyball: 1.5 hours

Volleyball: 1.5 hours

Volleyball: 1 hour

Volleyball: 1 hour

Volleyball: 1.5 hours

Volleyball: 1.5 hours

Volleyball: 1 hour

Volleyball: 2 hours

Volleyball: 1.5 hours

Volleyball: 1.5 hours

Volleyball: 40 minutes (Injury occurred)

4

5

Dance: 2 hours


My Sportfolio Tasks we’ve done: 1. Circuit training (Week 1 or 2) The circuit consisted of exercises for: muscular endurance, muscular strength, cardiovascular strength, and flexibility. Flexibility was easy for me because I’m a dancer, but Muscular strength was more difficult because I don’t lift weights in my spare time like the boys do. 2. Aerobic training (Week 3) We went for a 5km run. I realized that I don’t have a lot of cardiovascular strength. I need to work on that. 3. Anaerobic training (Week 4) First, we did 10 reps of dead man lifts (20kg), and then we sprinted up a hill. It was very difficult to go from lifting weights to sprinting because I was already tired. My highest heart rate was 89 or so. I couldn’t go 100 percent on the sprint because of the lifting before that, but if I try harder next time, it will help me get my heart rate up. 4. Coaching (Week 5) We got to coach 5th grade PE. This was the sheet we filled out: Grade 10 Sport Science Mini Practical Assignment Sports Coaching and Management Processing the experience: After performing a challenging task, it is always beneficial to reflect and analyse your own performance. This enables you to do it better next time...and the next time etc. 1. Generally speaking (in a few sentences) explain whether or not you thought the assignment was worthwhile or not. It was worthwhile because we got to make special connections with the kids. They respect us now as coaches, and as other students. We also got a better idea on how that age group behaves, and how we can revolve our coaching around that behavior.


2. Presenting to small children and managing a practical session is challenging for many people. Coaches and teachers are often very good at it. What were the challenges that you faced during the assignment?

It was hard at first to gain their trust and respect. It was also hard to motivate the team when they were losing. 2a. How could you overcome these challenges for next time? I could tell them beforehand that its not a big deal that we lose, and that the most important thing is trying your best. 3. Describe briefly, at least 2, things that you thought you did well.

Getting the team excited to play. Getting each team member to contribute to the after-game discussions. 4. Start a list of “coaching tips” for future reference so as to make your job smoother and easier. Aim for about 8 at this stage. • Always have a whistle • Make sure I know all of my team members’ names. • Prepare for negativity from the players. • When I speak I should be loud and clear. Authority but still fun. • Be positive • Encourage players to try their best. • Help players encourage each other. • Teach players how to help each other in a tricky situation.

5. Instructional Time (IT) is the time you spend instructing and explaining to your group what to do. Management Time (MT) is the time that you spend managing equipment and people. Active Learning Time (ALT) is the time that the students spend actively learning. Draw a Pie Chart of the time you spent (honestly) on each. Draw another of what you think it should look like in the perfect lesson. Me: MT: 30% IT: 30% ALT: 40%


Ideal:

6. Feedback is when you explain to a student what they did well or not so well and how to improve. This needs to be given as soon as you can or appropriate (i.e. feedback is to be immediate). Feedback also needs to be specific to the student as well as general to the whole group. Did you give specific feedback? Describe it. I gave specific feed back to some of the students. I didn’t want to tell them what they were doing wrong because I didn't want to crush their spirit. I just introduced them to new concepts. Did you give any general feeback?

Yes. I spoke to them about how they needed to have their hands up during defense. 7. In conclusion, what role did you take on during the session? Equipment Manager, People Manager, Time Keeper, Leader, Scorer, Coach, Referee etc etc Or, did you not help out as much as what you could have? I was a leader in general. I organized the other coaches as well as the kids.

Sportfolio  

My sports science portfolio

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