Analysis: The first time we did the beep test, I got level 4-1, and the next time I did the beep test (about 6 classes later), I got level 4-2. The first time I did the beep test, I took the test indoors, in the gym. The second time, it was done outdoors, in the tennis courts, under the sun. However, even taking into consideration the differences (and the fact that I was sick the second time), I believe I did not improve my VO2 max rate nor my multi-test (beep test) results enough. I only did one more than I did the last time, and although I had not included it in my plan, I had planned to improve, best case scenario, by one more level (level 5-1), or worse case scenario by at least 5 more runs (level 4-6). My VO2 max remains at 26.8 because I only improved by one more beep. Reflection: Below is a excerpt from my plan from one of the classes: I believe my plan was pretty rigorous and would have increased by VO2 max rate if I’d followed it exactly as I’d written it. However, after trying to follow the plan exactly as it was written down in the first class, I realized that I was not fit enough to even complete my plan without any breaks in between. I’d calculated the time exactly (65 minutes) and put the exercises in so that I wouldn’t have time to cool down or rest in the middle of the work out. This resulted in me becoming so tired after the warm up and the first two work out exercises that I wouldn’t have enough strength to walk. In the end, I had to cut the second exercise in the work out part of my plan down to 5 minutes and the third one down to 10 minutes so that I’d have time to rest for 5 minutes in between every workout exercise. It was a shame that most of my workout was based on jump-roping; it would have been better if I’d included more of the elliptical or the running machine in my plan. I also ended up doing some jump rope in the beginning, doing some of the elliptical and running machine/stationary bike in the middle and finishing my work out with the jump rope because I was too tired to do any more of the rigorous cardio in the machines. If I could re-do my plan, I would make sure to include cooldown exercises in the middle of my work out so that I’d not get tired and let go of my workout plan. I would also make my plan more detailed (in terms of the warmup and cooldown parts, where I just wrote down “Stretch”) and include pictures so that I’d have a clearer idea of what I need to do. I made this plan through researching what the best cardio exercises would be for me. On Thursday, I had a vague plan, but it wasn’t clear to me what the equipment in the gym was, so I wasn’t sure which exercises to include in my plan. After trying some equipment and doing research, I found out that jump ropes, running machines, stationary bikes and ellipticals would be the best exercises with me. I realized that running outside would also help with my fitness, so I decided to include that in my plan as well. I begin and end my plan with stretching and jumping jacks, because according to my research, light stretching at the beginning and at the end (along with breathing exercises at the end) help the body loosen up and prevent injuries. The breathing at the end provide oxygen to the brain. The jump rope and the burpees are the best cardio for increasing one’s fitness because it makes the whole body move. With the bike and the running machines and ellipses, I will make my lower body more fit, and push my limits by trying 10 minutes with each machine. The amount of jump ropes increase as the classes go by in order to increase my fitness as well. The squats will help my legs be more fit as well. The skill I chose to improve in was bumping and receiving volleyballs with my forearm.
To achieve this skill, I came up with a detailed plan and rubric and practiced every day during school time and at home. My performance for the volleyball skill test went worse than I had expected it to go. I tried to bump the ball over the net once, and I was not able to because it was too high and I wasn’t in the right position when the ball came to me. I had a few other chances as well, but I was unable to pass the ball correctly over the net/to the setter. Although my plan was supposed to be detailed, I felt like it was not rigorous enough. I felt like I should have included more pictures and done more research on how to improve on the said skill in order to get better at the skill. Even though I did practice hard according to my plan, my plan should have been more rigorous and detailed. My rubric should have also been more detailed so that I would have known exactly what to improve for my selected skill. I did not include the fact that I was supposed to look at the ball until the end, or the fact that the ball could have gone up towards the ceiling more. I could have improved my performance by practicing a bit more and looking at videos of professional players bumping in actual games/practicing bumping. I could have also practiced more my pose and practiced the pose without the ball in order to get the right pose. Another thing that I could have done would have been also set certain targets (using water bottles, etc) to practice my aim. In order to get better at bumping, which is a crucial skill in volleyball for receiving the ball, I will first warm up by passing the ball over the net at least 10 times from the front of the court. My friend will aid me in doing this, by staying at the other side of the net and receiving the ball I bumped over to the other side. This is so that I can improve my accuracy. Then, I will bump the ball up at least 10 times from the back of the court to where the setter usually is (i.e. the front of the court), and I will bump the ball at least 10 times over the net from the back of the court. During the practice matches, I will try to pass the ball over the net by bumping or at least put it up/pass it to be a team member so that he/she can spike it/set it more than 5 times a day. I will try to receive the ball from spiking/serving whenever the ball comes towards me.
(Left video depicts me throwing a javelin, right video depicts Barbora Špotáková throwing a javelin) Barbora Špotáková, Czech javelin thrower and current world-record holder for the women’s longest javelin throw, begins her throw by running. She runs straight up to the line with the javelin on her shoulder (she’s holding it by putting her thumb on one side and her 4 fingers on the other) until she starts running to the side (as in, she’s running to the line straightly but her body is facing the side) and she throws, throws high above her head, and the javelin lands meters away from her. As Špotáková runs towards the line, before changing positions so that she faces the side, she runs while holding the javelin up to her head. But when she changes positions to face the side, she leans backwards, her javelin throw arm also leaning backwards. On the other hand, I did not run at all, and I just threw the javelin from my shoulder. I stood on the line and only moved my arm, while Špotáková moved her whole body; she bent her knees and used her shoulders and waist to throw the javelin. My throw was short and I did not maintain my position of throwing after throwing the javelin. However, Špotáková maintained her pose even after the javelin landed on the ground; she followed through her throw and maintained that position. Past me: Present Me: Today I am going to reflect on my improvement from my first javelin video and my last javelin videos. In my first javelin video, I hadn’t really known how to throw a javelin. I was completely ignorant on the techniques required in throwing a javelin. I stood still and threw the javelin instead of running up to the starting line and throwing it. On the other hand, in my second video, I did the javelin run (I ran straight for 3 steps and then to the side for 2 steps) and threw the javelin. Also, in my first video, I hadn’t known that I had to put the javelin up in my shoulder before throwing it, so I had just stood in the place and thrown it from the bottom. It was a lame throw. However, in my second video, I put the javelin up in my shoulder and threw the javelin by leaning back and using all my upper body muscles to make the javelin go out into the field. I really think I have improved a lot in terms of javelin throwing and technique, which can be also shown by how long my javelin went; I had been unable to get it past the goal line at first, but now it goes a lot past the goal line, and after watching the professional player’s video, I really think that I have learnt a lot of her techniques. My run-up to the starting line has also gotten a lot better, thanks to Mr. Caparo’s teachings. In conclusion, I have improved a lot as both a P.E. student and as a javelin player.
These are videos of me throwing javelin and running hurdles. I chose javelin and hurdles because I believed I had no idea how to do either of them. I had never learnt how to throw a javelin or run hurdles before. Although I had tried hurdles before in my old school, it was 2~3 years ago, and it was almost as if I had no previous knowledge on the topic. On the topic of the javelin, I had not even heard of a javelin before the teacher told us what it was. I was fascinated, and decided to try it out, only to find out that I was not the best in it. I decided to choose javelin to improve in for the next month, for my position, way of throwing, and skills needed a lot of polishing and there was a lot more work to be done in the javelin than in the hurdles. I look forward to improving my skills in javelin for the next month. I will make an action plan to achieve this goal. Although I may not be able to throw very far, my goal is to have the most accurate skills and master the right technique for throwing the javelin. I will do so by creating an action plan and looking at videos of professional players, such as Barobra Špotáková. Our game, Throwball, was a game inspired from both baseball and basketball, and also slightly influenced by Quidditch, an international sport from the Harry Potter world. In throwball, students throw a baseball/tennis ball across the court, and try to throw the ball into the hoop on either sides of the court. The court is exactly the same as the basketball court, except for the fact that the baskets were switched with hoops about the size of 4 human heads. Because the court is the same as the basketball court, most of the rules are also the same as basketball; if a player scores from outside of the three point line, it is three points, if a player scores inside of the three point line, it is two points, and if a player scores by a free throw, it is one point. There are five players in throwball; 2 defenders and 3 forwards, even though the game can be played with more players. Although there are defenders, the defenders cannot act like the goalies in soccer; they cannot stay right in front of the hoop and stop other players from getting it inside the hoop. Also, in throwball, if one drops the ball on the floor, the possession goes over to the other team; same as when the ball goes of the court, or when you travel (walk) with the ball in your hand. If the player commits certain violations, like kicking, pushing, tripping, hitting or tackling, the player from the opposing team that got kick, pushed, tripped, hit or tackled, gets a free throw to into the hoop from the free throw line. The same goes for when one holds a player back (makes contact with another player); the player that got held back gets a free throw. If the offenses listed above are made inside the free throw lane, then the player offended gets two free throws. We came up with this game during the first class, as we were talking through different games we could make up. We brainstormed different types of existing games, such as basketball, baseball, tennis, golf, volleyball and soccer, and we got ideas from them, but we were especially inspired by baseball and basketball. We drew the court out, and planned the game out in the paper that Dr. Caparo gave us. We came up with some basic rules, and some of them derived from basketball. We presented the game in front of the class on Friday by holding the computer, with the powerpoint in the presentation mode. Although we could’ve been a bit more loud, which could’ve made our presentation more engaging, I believe our presentation wasn’t badly delivered. The game went well, the students that played the game liked the game. Iker said that our game was simple and well-planned out and easy to understand, which made it fun to play, and Dan Lee agreed. He said that our game was nice and entertaining. I would rate our game a 7 out of 8 because it was simple and easy to understand. Although we could’ve made the game a bit more original and hard to play (as it was too easy to score and get points), our game was still fun, and people were extremely engaged when they played our game. Below are videos of the presentation, interview and game play: |
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