P.E Unit: Fitness for Everyone
Lesson 1 is to develop an plan based on an aspect of fitness
Lesson 1
Lesson 2
Lesson 3
Lesson 4
Lesson 5
Lesson 6
Lateral plyometric lunges - 5 Repetitions one way 5 the other way
Lunge jumps while moving side to side
Skater lunges - 10 Repetitions
A jump from one side to the other while making your toe touch past your other leg from the back.
Knees should be slightly bend, and you should be leaned forward
Squat jumps 10 Repetitions
Explosive squats where at the end of the squat you are forced to jump
Rest - 30 seconds
Agility Dots 3 sets of 4 jumps each leg
Imagine a 4 point square, on one leg, start tracing a Z in words
from the points
Lateral side to side running 4 side to side movements
Self explanatory, fast running on spot from side to side
Plank Jacks 2 repetitions (going up and down is 1 rep)
Starting off in the plank position, move forward while moving one leg to one side
Quick feet 4 reps (1 rep= 2 taps outside 2 taps inside)
Having extremely fast toe tap, 2 taps in ward and 2 taps outside being one repetition.
Reflection from lesson 2
In is lesson, I performed 2 routines
Making a plan
Revised plan Lesson 3 using the principle of variety
Lateral plyometric lunges -
5 Repetitions one way 5 the other way
Skater lunges - 15 Repetitions
Squat jumps 15 Repetitions
leg raises- 5 reps
Rest - 45 seconds
Agility Dots 3 sets of 4 jumps each leg
Lateral side to side running 4 side to side movements
Plank Jacks 3 repetitions (going up and down is 1 rep)
Quick feet 4 reps (1 rep= 2 taps outside 2 taps inside)
Lesson 3 revised plans
Revised plan using principal of Overload
Revising plan using principal of individualization
Developing a plan for a client
Developed plan
Feedback
Refined plan
Dot Drills - 5 reps
Explosive push ups- 4
Though people mainly tend to focus on the legs (calf, glutes, etc) when working on agility,
agility incorporates a lot more including arms and hip flexer muscles
click to edit
Revised plan Lesson 4 using the principle of Overload
Explosive push ups- 7
Dot Drills - 5 reps
Lesson 4 revised plans
Quick feet 4 reps (1 rep= 2 taps outside 2 taps inside)
Plank Jacks 5 repetitions (going up and down is 1 rep)
Lateral side to side running 4 side to side movements
Agility Dots 3 sets of 4 jumps each leg
Rest - 1 min
leg raises- 15 reps
Squat jumps 15 Repetitions
Skater lunges - 20 Repetitions
Lateral plyometric lunges - 5 Repetitions one way 5 the other way
After receiving oral feedback on the last revised draft, I decided to help improve the plan while taking in considerations of principle of overload, increasing the reps on particular intensive exercises
click to edit
Knee push ups- 7
Dot Drills - 5 reps
Lesson 4 revised plans
Quick feet 4 reps (1 rep= 2 taps outside 2 taps inside)
Plank Jacks 5 repetitions (going up and down is 1 rep)
Lateral side to side running 4 side to side movements
Agility Dots 3 sets of 4 jumps each leg
Rest - 1 min
leg raises- 15 reps
Squat jumps 10 Repetitions
Skater lunges - 20 Repetitions
Lateral plyometric lunges - 5 Repetitions one way 5 the other way
Now I used the principal of individualization to help one of my peers who had weaker lower core, lower core development is important to overall agility as it helps with balance and direction changes
click to edit
Baseline reading was conducted for agility using the 4 quadrants test.
result of 20
---- Lesson 11
Through the usage of principal of continuity, The previously edited plans were continued every lesson, every 2 lessons increasing the amount of repetitions in certain exercise by 10- 15% as to keep constant progress
click to edit
20 seconds spot jogging
15 seconds jumping jacks
30 seconds mountain climbers
30 second break
30 seconds Split jumps
30 seconds burpees
20 second walkdowns
30 second break
25 seconds side step jumps
35 seconds jumping lunges
15 seconds fast feet
30 seconds up and out jumps
30 seconds break
30 seconds star jumps
30 seconds plan jacks