MOUNT RIDLEY P-12 College

YEAR 9
BOOT
CAMP
COURSE
ACTIVITY
BOOKLET
Name:

Year 9 Court Sports- Physical education

elective
This is an opportunity to participate in an extensive fitness training program
to improve performance of motor abilities and fitness levels. This elective is
primarily for students who are serious about improving their fitness levels
and are prepared to work hard at doing so. Students will be exposed to
various training methods away from the conventional way of training and use
this to improve total body performance and conditioning. Students will
explore ways to measure their own fitness and ability levels.
In this elective, students will take part in various training methods such as,
strength training, fartlek training, cross fit, power band work, plyometric,
cardiovascular endurance training and boxing. Students will set personal
goals as well as monitor and evaluate the success of these goals in relation
to the training they have completed. Students will use the data to motivate
them to work to a higher level of fitness and see an increase in fitness levels.
This elective aims to promote fitness, modern day training methods,
motivation, leadership, skill development, teamwork amongst peers whilst
increasing participation levels of students in physical activity.

Key skills + knowledge assessed

- To understand the various fitness components
- To know the different muscle groups that are prime movers for different
exercises
- To know the different training methods and the fitness components they
target
- To be able to demonstrate correct technique for a number of physical
exercises
- To know how to increase the flexibility of a wide range of muscle groups,
knowing how and when to complete these exercises
- To understand the way to setup a training regimen to target the
improvement of different fitness components.

Assessment schedule + Weighting of each to the final grade

- Work booklet
- End of unit test/exam
- Semester assignment
- Effective participation in classes
Session
1-Session
one
1- Session
two
2- Session
one
2- Session
two
3- Session
one
3- Session
two
4- Session
one
4- Session
two
5- Session
one
5- Session
two

Overview
Introduction to Boot camp
Overview of the course: Assessments, session break downs, excursions, expectations
Fitness testing
Fitness testing continued + analysis of results (comparison to norm values)
SMART goals + introduction to program writing terminology

Theory- Cardiovascular endurance- Training methods to develop cardiovascular

endurance, elements that contribute to cardiovascular endurance
Sports session- relating cardiovascular endurance in a sport setting (Field sports e.g
AFL, soccer, field hockey, lacrosse, rugby)
Cardiovascular endurance fitness circuit- Step-ups, skipping, combination exercises
burpees, mountain climbers
Cardiovascular endurance fitness circuit- Step-ups, skipping, combination exercises
burpees, mountain climbers
Cardiovascular endurance boxing session
Cardiovascular endurance interval training, fartlek, tabada

Theory- Muscular strength- Muscle

Mu
groups intro, how force is created
Sports session- relating Muscular strength in a sport setting (wrestling, tackling
techniques specific to sports)
Muscular Strength fitness circuit (core)- Introduction body weight exercises- Main
activity Dumbbells, kettle bells, power bands, medicine balls
Muscular Strength fitness circuit (Extremities)- Dumbbells, kettle bells, power bands
medicine balls
Theory- Agility training- Sport specific examples, centre of gravity, characteristics of
agile player

6- Session one
6- Session
two
7- Session
one
7- Session
two
8- Session
one
8- Session
two
9- Session
one
9- Session
two
10Sessions
1+2

Sport Session- Relating agility to a sport setting (Tennis, soccer)

Agility fitness circuitAgility fitness circuitMAKEUP SESSIONS FOR TIME LOST

Mount Ridley College

BOOT CAMP CONTRACT
Your contract
This contract you have entered into consists of the terms and conditions
that you have signed for allowing you to enter into the BOOT CAMP course.
Please read the contract carefully. If there is anything that you do not
understand, please ask your teacher before signing the contract. Your
signature is your acknowledgement that you have read and understood the
contract entirely and that you are bound by it.
Terms and conditions:
You will
1. Listen to teacher instructions at all times.
2. Turn up to each class on time and with a positive attitude ready to learn
and exercise.
3. Attempt to complete all set work within the given time frame.
4. Ask questions when unsure of something or need more assistance.
5. Maintain an organized, neat and up to date work book.
6. Encourage, support and motivate your peers at all times.
7. Give 100 % effort and try your best in every session.
8. Participate and give all activities a go.
9. Work with a range of peers and in different situations (individual, partner
and group).
10. Ensure that you demonstrate safe practices both with and without
equipment.
11. Assist in the set up and pack up of equipment when asked and without
complaint.
12. Remember to bring the appropriate clothing and a drink bottle to every
session.

13. Always inform the teacher of any injuries or conditions that may prevent
full participation.
I have read and agree to the terms and conditions of the Mount Ridley
College BOOT CAMP listed above
_____________________________________________________________________________
_________________________
(Name)

Signature)
(Date)

BOOT CAMP FITNESS TESTING RESULTS SHEET

TEST

PRE TEST
RESULTS

COMMENTS?

POST TEST
RESULTS
Stage:

SIT AND REACH

TEST

Stage:
Level
Left: _______ cm
Right: ______ cm
Both: ______ cm

PUSH UP TEST

Number
Completed:_____

Number
Completed:_____

LEFT:
RIGHT:
BOTH:
1:______
2: _____
SECONDS
3:______

LEFT:
RIGHT:
BOTH:

______cm
______cm

______cm
______cm
1: ______
2: ______

STANDING BROAD
JUMP

1: ______
2: ______
SECONDS
1:________cm
2:________cm

STATIC HOLD
PLANK

1: ______min/sec
2:______ min/sec

1: ______min/sec
2:______ min/sec

BEEP TEST

HAND GRIP TEST

ILLINOIS AGILITY
RUN:

BASKETBALL
THROW
20M SPRINT

Left: _______ cm
Right: ______ cm
Both: ______ cm

1:______
2: _____
3:______

1:________cm
2:________cm

Difference?
LEVEL OF
IMPROVEMENT?

The fitness components:

M__________________________
M__________________________
M__________________________
F__________________________
C__________________________
A__________________________
S__________________________
B__________________________
C__________________________

EXPLANATION OF THE DIFFERENT FITNESS COMPONENTS

1. Agility
________________________________________________________________
________________________________________________________________
________________________________________________________________
2. Balance
________________________________________________________________
________________________________________________________________
________________________________________________________________
3. Cardiovascular Endurance
________________________________________________________________
________________________________________________________________
________________________________________________________________
4. Coordination
________________________________________________________________
________________________________________________________________
________________________________________________________________
5. Flexibility
________________________________________________________________
________________________________________________________________
________________________________________________________________
6. Muscular Endurance________________________________________________________________
________________________________________________________________
________________________________________________________________
7. Muscular Strength
________________________________________________________________
________________________________________________________________
________________________________________________________________
8. Muscular Power________________________________________________________________
________________________________________________________________
________________________________________________________________
9. Speed
________________________________________________________________
________________________________________________________________
________________________________________________________________

10. FITNESS COMPONENTS AND THEIR TARGETS

11. Why do we use fitness testing?
12. ________________________________________________________________
________________________________________________________________
____________
13.
14. What are norms? And how do norms assist us in analyzing our results in fitness
testing?
15. ________________________________________________________________
________________________________________________________________
____________

16.

1.
2. FITNE
SSTE
ST
3.

9. BEEP
TEST
14.SIT
AND
REAC
H
TEST
18.PUSH
UP
TEST
23.HAND
GRIP
TEST
27.ILLIN
OIS
AGILI
TY
RUN:
28.
32.BASK
ETBA
LL
THRO
W
36.
37.20M
SPRI
NT
38.
42.STAN
DING
BROA
D
JUMP
46.STATI
C
HOLD
47.PLAN
K

4.
5. FITNESS
COMPONENT IT
TESTS

10.
11.

6.
7. PRIME
MUSCLE
GROUP
TESTED

8. RATING
FOR
RESULT
BASED
ON
NORM
VALUES

12.

13.

16.

17.

21.

22.

25.

26.

30.

31.

34.

35.

40.

41.

44.

45.

49.

50.

15.

20.

19.

24.

29.

33.

39.

43.

48.

1. Are you happy with your results? Explain

18.
__________________________________________________
_______________________________________________________
_______________________________________________________
____________________
2. Which of the fitness components do you think requires
improvement?
19.
__________________________________________________
_______________________________________________________
_______________________________________________________
____________________
20.

21.

Setting our own goals

22.
23.
What do they want to achieve at the end of the semester? Think
back to the fitness components tested and fill it in relative to the
s.m.a.r.t. chart

24.

GOAL 1 for the semester:

25.
________________________________________________________
_____________________________________________________________
_________________
26.
SPECIFIC PARTS:
_____________________________________________________________
_____
27.
MEASURABLE ELEMENTS:
_____________________________________________________________
_____
28.

ATTAINABLE?
YES/ NO

29.
REALISTIC: The end result of my goal will be
_____________________________________________________________
_____
30.

TIME FOR COMPLETION: By:

31.

32.

GOAL 2 for the semester:

33.
________________________________________________________
_____________________________________________________________
_________________
34.
SPECIFIC PARTS:
_____________________________________________________________
_____

35.
MEASURABLE ELEMENTS:
_____________________________________________________________
_____
36.

ATTAINABLE?:
YES/ NO

37.
REALISTIC: The end result of my goal will be
_____________________________________________________________
_____
38.

TIME FOR COMPLETION: By:

39.

Week 2- Fitness program terminology

40.
When we look at a fitness program it is often recorded on a
program card. We use this so that we can track our progress and follow
a program we write for ourselves with accuracy and consistency
between sessions. Another advantage is that we can make our
program progressively harder as our fitness improves.
41.

Below is an example of a fitness program card.

42. Exercise
47.
52.
57.

43. Sets
48.
53.
58.

44. Reps
49.
54.
59.

45. Weight
50.
55.
60.

46. Tempo
51.
56.
61.

62.
63.
There are several key features that are included in this card
which all influence what our program is working. These include:
64.
Reps (repetitions): Is the number of times we do something
without stopping for a break. For example 8 bicep curls.
65.
Rest period: Is the time we take before we do another set of
our repetitions. For example we might take a 2 minute break after we
do our 8 repetitions.
66.
Sets: Is the number of times we complete a set of a certain
number of repetitions. For example we might do 4 sets of 8 bicep curls.
67.

THE FITT formula:

68.
As recognized above there are multiple ways of varying our
program by modifying how many repetitions, sets and the rest period
we are taking. All of these things change based on the type of fitness
component we are trying to improve. Another way we can adjust our
program is by using the FITT formula. This stands for frequency,
intensity, type, time:
69.
Frequency:_____________________________________________________
________________________________________________________________________
______________________
70.
Intensity:_______________________________________________________
________________________________________________________________________
_____________________
71.
Type:
________________________________________________________________________
_

72.
__________________________________________________________________
____________
73.
Time:___________________________________________________________
________________________________________________________________________
____________________

74.

AREA A: CARDIOVASCULAR ENDURANCE TRAINING

75.

What is cardiovascular endurance?

76.
________________________________________________________
_____________________________________________________________
_________________
77.
What improvements would we expect to see from
this type of training?
78.
________________________________________________________
_____________________________________________________________
_________________
79.
Give an example of sports or athletic event which
would benefit from this type of training
80.
________________________________________________________
_____________________________________________________________
_________________

81.
Since cardiovascular endurance
involves the bodys ability to use oxygen efficiently,
the lungs + heart play a large part in an athletes
score for this.
82.
83.
The image to the side is of a heart.
Using the diagram and list of parts provided label the
diagram:
84.
Left Ventricle, right ventricle,
aorta, valve (x2), pulmonary vein, pulmonary artery

85.
Describe the role each of the following parts of
the heart play in the circulatory system.
86.
Aorta:
________________________________________________________________________
________________________________________________________________________
____________
87.

Pulmonary artery:

88.
__________________________________________________________________
________________________________________________________________________
__________________
89.

Pulmonary Vein:

90.
__________________________________________________________________
________________________________________________________________________
__________________
91.

Right ventricle:

92.
__________________________________________________________________
________________________________________________________________________
__________________
93.

Coronary arteries:

94.

__________________________________________________________________
____________________
____________________
____________________
____________________
__________

95.
The
Lungs

96.
97.
98.

99.
100.

101. CARDIOVASCULAR ENDURANCE TRAININGTRAINING SESSION 1

102. Name 2 exercises completed in the circuit of
todays class and describe how each was run.
103. ACTIVITY 1 NAME:
104. DESCRIPTION:______________________________________
____________________________________________________________
____________________
105. MUSCLES TARGETED:
106. ______________________________________________________
___________
107. DIAGRAM:
108.
109.
110.
111.
112.
113.
114.
115.
116.
117.

118. ACTIVITY 2 NAME:

119. DESCRIPTION:______________________________________
____________________________________________________________
____________________
120. MUSCLES TARGETED:
121.
122.
123. DIAGRAM:
124.
125.
126.
127.
128.
129.
130.
131.
132.
133.

134. CARDIOVASCULAR ENDURANCE TRAININGTRAINING SESSION 2

135.
Name 2 exercises completed in the circuit of todays class
and describe how each was run.

136. ACTIVITY 1 NAME:

137. DESCRIPTION:______________________________________
____________________________________________________________
____________________
138. MUSCLES TARGETED:
139. ______________________________________________________
___________
140. DIAGRAM:
141.
142.
143.
144.
145.
146.
147.
148.
149.
150.

151. ACTIVITY 2 NAME:

152. DESCRIPTION:______________________________________
____________________________________________________________
____________________
153. MUSCLES TARGETED:
154.
155.
156. DIAGRAM:
157.
158.
159.
160.
161.
162.
163.
164.
165.
166.

167. CARDIOVASCULAR ENDURANCE TRAININGTRAINING SESSION 3

168.
Name 2 exercises completed in the circuit of todays class
and describe how each was run.

169. ACTIVITY 1 NAME:

170. DESCRIPTION:______________________________________
____________________________________________________________
____________________
171. MUSCLES TARGETED:
172. ______________________________________________________
___________
173. DIAGRAM:
174.
175.
176.
177.
178.
179.
180.
181.
182.
183.

184. ACTIVITY 2 NAME:

185. DESCRIPTION:______________________________________
____________________________________________________________
____________________
186. MUSCLES TARGETED:
187.
188.
189. DIAGRAM:
190.
191.
192.
193.
194.
195.
196.
197.
198.
199.
200.
201.

Week 6- Introduction to muscular strength

202.

What is muscular strength?

203. ________________________________________________________
_____________________________________________________________
_____________________________________________________________
_______________________
204. What improvements would we expect to see from
this type of training?
205. ________________________________________________________
_____________________________________________________________
_____________________________________________________________
_______________________
Are body builders more likely to have more fast twitch
fibers or slow twitch fibers?

_____________________________________________________________
______
206. Give 3 examples of sports or athletic event which
would benefit from this type of training.
207. ________________________________________________________
_____________________________________________________________
_____________________________________________________________
______________
208. Name 2 exercises completed in the circuit of
todays class and describe how each was run.
209. ACTIVITY 1 NAME:
210. DESCRIPTION:______________________________________
____________________________________________________________
____________________
211.
212. ACTIVITY 2 NAME:
213. DESCRIPTION:______________________________________
____________________________________________________________
____________________
214.
215.
216.

217.
218.
Using the following muscles listed below, label
the diagram above. Only label the muscles listed
below by drawing a line to where you find that
muscle/group
219.
Quadricep group
Gastrocnemius
Gluteus maximus
Latissimus dorsi
Triceps
Deltoid

Biceps
Hamstring group
Pectoralis major
Rectus abdominus
Trapezius
Achilles tendon

220.
221.
8 Introduction to Agility Training

Week

What is agility?
_____________________________________________________________
_____________________________________________________________
____________
Why is agility important in sport?
_____________________________________________________________
_____________________________________________________________
____________
When training for agility, what are 4 other
components that we need to focus on also for
improvement? Why?
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
________________________
What is center of gravity?
_____________________________________________________________
_____________________________________________________________
____________
What is base of support?
_____________________________________________________________
_____________________________________________________________
___________
How do the two contribute to agility?
_____________________________________________________________
_____________________________________________________________

____________

222.
223.
224. ACTIVITY 1 NAME:
225. DESCRIPTION:______________________________________
____________________________________________________________
____________________________________________________________
_________________________
226. COMPONENT/S TARGETED:
227. ______________________________________________________
___________
228. DIAGRAM:
229.
230.
231.
232.
233.
234.
235.
236.
237.
238.

239. ACTIVITY 2 NAME:

240. DESCRIPTION:______________________________________
____________________________________________________________
____________________________________________________________
_________________________
241. COMPONENT/S TARGETED:
242.
243.
244. DIAGRAM:
245.
246.
247.
248.
249.
250.
251.
252.
253.
254.
255.
256.
9 Agility Training

Week

Complete the following table based on the stations

we completed today:
257.
ACTIV
ITY

258. DESCRIPTI
ON:

259. C
OMPO
NENT
S
TARG
ETED:

260.
DIAGRAM:

261.
Hurdle
s

262.

263.

264.

265.
Side to
side
con
e
wor
k

266.

267.

268.

269.
Chang
e of
dire
ctio
n
squ
are

270.

271.

272.

273.
Cone
star

274.

275.

276.

277.
Weavi
ng
con
es

281.
282.

278.

279.

280.

283.
ion Circuit

Revis

284. S
tatio
n

285.

Description

287.
S
kippin
g

288.

286.
Fitness
component
targeted
289.

290.
S
it ups

291.

292.

293.
S
tep
ups

294.

295.

296.
B
urpee
s
299.
A
gility
ladder

297.

298.

300.

301.

302.
C
one to
cone
305.
P
lank

303.

304.

306.

307.

308.
B
icep
Curl
311.
C
hange
of

309.

310.

312.

313.

directi
on
squar
e
314.