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Criteria D - Reflection - Coggle Diagram

- - - - The main instance that I had to use this skill was during the routines I had created for my father who was recently diagnosed with a tennis elbow. Manier times, in between of the routine, he was unable to do exercises as it would bring pain the area of his injury, hence, in order to solve the issue, I had to spontaneously come up with a different variation of the exercise that would not affect his elbow. In the clip provided, you can see how mid-way he said that while doing mountain climbers, his elbow started hurting, hence, I decided to create a variation of the same by making him do mountain climbers against the wall, thus showing my problem solving skills.
    - - https://drive.google.com/drive/folders/1lT2DtLkzvDtHYMt7NkBBJWENfHoknVX2?usp=sharing
  - - - In all the routines that I was leading, I made it a point to effectively communicate and explain the exercises through both verbal and non-verbal communication. I would begin by explaining how the routine would work, move on to explaining the exercises verbally in broken down steps, and would then demonstrate the exercises side by side so that it would be easy to comprehend for my peers and relative. In the evidence provided, I started 0f by explaining how they should jump side to side with their core firm for ‘Skater Hops’ while also demonstrating the exercise at different speeds, therefore showing effective verbal and non-verbal communication as they understood the exercise appropriately.
    - - https://drive.google.com/drive/folders/1lT2DtLkzvDtHYMt7NkBBJWENfHoknVX2?usp=sharing
  - - - Midway through my routines, I always realized that my peers were getting tired, their intensity would drop and they were giving they’re 100%, hence, in order to help them finish their exercises, I decided to support them and motivate them through my words to help them keep going and finish the set. For example, in the video recording provided, when Natasha and Netra were doing the final set of the agility drill of lateral hops, they were really struggling to keep up with the intensity, hence, in order to support them, I kept telling them “great going” in the middle and also encouraged them by saying “push harder, only 10 seconds left” so that they could put in their best effort.
    - - https://drive.google.com/drive/folders/1lT2DtLkzvDtHYMt7NkBBJWENfHoknVX2?usp=sharing
  - - - Before the routine was performed, the conductor of the routine would study the exercises before hand so that, when the peers were performing, she could give feedback to help them improve in the fitness component better. When I was the conductor, I would give feedback and when I was the performer, I would receive feedback. In the evidence provided, I can be seen giving feedback to Natasha who was doing lateral jumps with a hop. I was telling her to“balance herself”, “jump higher”, and “stabilize her core” repeatedly, therefore showing how I gave my peers feedback so that they could improve themselves. We also gave each other oral feedback about the routine after our performance was over in terms of whether the exercises were to long, to short etc.
      - Evidence
        
        https://drive.google.com/drive/folders/1lT2DtLkzvDtHYMt7NkBBJWENfHoknVX2?usp=sharing
- - - - The created plan was based on the training methods of cardiovascular endurance and muscular endurance. It also comprised of the training principles of individualization, overload, and variety. Invidualization was incorporated by including exercises that would help my dad, who is a runner, improve his running techhnice and endurance. Overload was included by increasing the intensity the relative had to to perform each of the exercises every set. Variety was used by making the relative do a new variation of the exercise every 30 seconds.
        
        Pros
        
        According to the received feedback, the routine was very engaging because of the variations of each exercises that were included. It was also very specific to my client's main focus which is running, therefore making it relevant to his day to day life. The level of challenge was also sufficient and pushed him to do his best.
        
        Cons
        
        Based on the feedback, some of the breaks were very short, thus providing very little recovery time to do the next exercise properly for the client. The client also stated that he was unable to do some of the exercises due to his tennis elbow, and that they should be changed so that the routine is more personalised.
    - - The second plan created for my relative was almost the same as the first one, however, there were 2 significant changes that were made. I decided to change the time intervals so that my client didn't get very tired between exercises. I also changed a few exercises that included the elbow so that my client does not get further injured due to his tennis elbow.
        
        Pros
        
        Pros remained the same as plan one.
        
        Cons
        
        The only improvement my client gave me for this plan was to add exercises that were more unique so that the routine could be more interesting and would also be less monotonous.
  - - - The created plan was based on the training method of agility. It consisted of several drills that focused on change of direction on all sides. It also comprised of the training principles of individualisation and specificity for my partners Netra and Natasha. Individualisation was included by curating the routine based on both Natasha and Netra's level. Before creating the routine, I asked Netra and Natasha what they thought about their agility and depending on that, I set the exercises. Specificity was included by making them do drills that would help them both improve their basketball as both of them are interested in the sport.
        
        Pros
        
        According to the peer feedback, the routine was timed very well as the breaks and exercise time ratio was well balanced. They also liked how the exercises were related to agility in basketball.
        
        Cons
        
        One of the negative sides of my routine was that my peers found it very hard for their level and would like the exercises to be a little easier which means that I would have to improve on individualisation.
    - - The training methods remained the same as plan 1, however, the training principle of variation was added to specificity and individualization. Variety was added by creatively coming up with new versions of the exercise to make the routine engaging. Each exercise was supposed to be executed for 1.5 minutes, therefore after 45 secs, the variation was introduced. For example, instead of making them do the spider drill only with running, after 45 secs, I made them do it with hopping on 1 leg.
        
        Pros
        
        According to peer feedback, the variations were very interesting to learn and made the routine less monotonous. They once again also liked how they exercises were very specific to their sport and also thought the exercises were good for their level.
        
        Cons
        
        There were 2 feed-forward's they had for me. Firstly, they thought learning the variations took a lot of time so if that time was also included, the timing of the routine would be a lot more accurate as this routine took a lot longer than 20 minutes. Secondly, they also felt like the breaks were very short and that there was not enough time to recover.
    - - The training methods remained the same as plan 1, however, the training principle of overload was added to specificity and individualization. Overload was added by making my peers increase the intensity by each set. They were meant to start at 50%, move on to 75% and finally execute at 100% of their intensity. Each set was for 1 minute and each exercise was finished in one go to make the training more fruitful.
        
        Pros
        
        According to peer feedback, the fitness plan was organised very well and they really liked how there were not multiple rounds instead each exercise was getting over at one. They once again thought the exercises were relevant to their sport and were good for their level.
        
        Cons
        
        One problem they faced this time was that the exercise time was to long and once again, there were not enough breaks to rest. They suggested that the exercise time should have been 45 secs with a 15 secs break instead of 1 min of exercise with a 10 sec break.
- - - - In the fitness component of power, I executed multiple routines made by Natasha that helped me improve this aspect. I was able to execute a variety of exercises such as wall pushes, depth jumps, high jumps, lateral jumps etc. which really helped me push myself to the limits.
    - - I believe in all the power routines that I have done till date, I was doing all the exercises in a good intensity from beginning till end. From the jumps, to the lunges, to the hops, I made sure to complete as many reps as I could in the time period. However, one of the drawbacks of my performance was that I was not doing many exercises in the right form. For example, in all the jumps, my landing was very heavy, in the hops I could not keep my balance, and in exercises such as lunges and squats, my back was not straight as I was rushed.
  - - - In muscular endurance, there were only 2 routines that I did that allowed me to execute this aspect. These routines we created as a group had a variety of exercises that I was able to execute very well as I do these exercises on a daily basis such as wall sit and wall sit however, I did come to know the pros and cons of my performance through these 2 executed routines.
    - - My form was good for most exercises. When doing the wall sit my leg was at 90 degrees, when doing the leg raises my legs went all the way up etc. Although, my peers made me realise that I was not doing the exercises at my full potential and nor was I doing it at my full intensity. For example, in the beginning, I would do about 20 leg raises in one minute, however, in the 2nd routine that I performed, with my peers helped it increased to 45 raises.
  - - - Coming to the cardiovascular aspect, I think this was the most poor of the performances that I had as I haven’t done cardio exercises recently due to the lockdown. Through the routines that Netra created, I was able to improve the CVE aspect through exercises such as jumping jacks, high knees, scissor jumps etc.
    - - I struggled with form, endurance and energy levels. I could not maintain my form as I was tired, I was getting breathless because of my low endurance, and I kept taking breaks because of my low energy levels. After doing multiple routines, I was able to do my performances a lot better. Initially, I could not complete 1 minute of high knees without stopping and keeping them as high as possible, however, by the end of it, I improved drastically as I could complete 1.5 minutes with great form, intensity and endurance.