- My name is Caitlin Lyall, I am 18 years old and I regularly weight train and

attend fitness classes at the Doone Kennedy Hobart Aquatic Centre. I enjoy
walks with my family and weekly yoga classes. I also participate in local fun runs
around Tasmania too. On a fitness level, overall, I would say that comparing to
the 'norms' I would score at least the average so I would like to say a 10 in the
most modest way possible.
- Over these next four weeks in the fitness unit I hope to achieve improvement in
all areas of my health related fitness (my flexibility, muscular endurance, aerobic
endurance, muscular strength and body composition) I would like to particularly
work on my balance which is a skill related component of fitness. Other skill
related components of fitness are agility, speed, power, balance, coordination
and reaction time. However my main two focuses will be on my flexibility and my
aerobic endurance, which are two key components of health related fitness.

- My current strengths are commitment, muscular endurance (lower body), body

composition, motivation and technique.
- My weaknesses are not reminding myself that it is mind over body giving me
that mental barrier resulting my finding that I dont always push myself to my full
maximum potential, which holds me back from improving my fitness from all
dimensions. Another weakness of mine is that I am stubborn and do not allow
appropriate time for rest and recovery as much as I should.

My goal of improving my flexibility an aerobic endurance fits in with the SMART

principle by:
S (Specific) - By creating a programme focused and structured primarily on my
goals.
M (Measurable) - I know that this programme will be four weeks long and I can
measure my progress and outcome by recording my results.
A (Attainable/Achievable) - My goal will be attainable and achievable over the
programme if I follow it accordingly.
R (Relevant) This is relevant as it is what I am studying in the fitness unit for
sports science.
T (Timely) There will be a structure within my training programme, so if all goes
well, then time management should not be an issue.

Fitness and being physically active are both highly important and essential for
ones wellbeing. Vital for human activity; being physically active on a daily basis is
required to pursue even the most simplest daily tasks. Some of these simple but
demanding (for some) may include: getting up, walking, climbing stairs, lifting
objects, pushing doors, physically reacting to things, reaching for objects etc. The
more physically active that you are, the easier you will be able to accomplish
these regular tasks and the more efficient you will be at doing them. Along with
that, you will also be healthier all round and this will help lower your chances of
any illnesses or diseases down the track, such as type 2 diabetes, cancer and
cardiovascular disease. There comes a wide range of benefits when one is
physically active such as a healthier heart, mind and body.

Some potential barriers for lack of participation in physical activity could be lack
of motivation, injury, unprepared, poor time management, priorities and
access/finances to specific sports/equipment.

What are some potential barriers for lack of participation in physical activity?
 - Insert a link button, and link this to the assessment material for easy access.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

5:30pm 9-10am Leg 4:30pm Arm 4:30pm 9-9:30am 10-11 Body
6:30pm training 5:30pm training 5:30pm Core Pump
Body Pump Body Pump (Tris, Bis, Yoga
chest/back) 4-5pm 4-5pm
Core 5:20-6 Body Pump Yoga/Tai -
Chi
5:30pm 9-10am Leg 4:30pm Arm 4:30pm 9-9:30am 10-11 Body
6:30pm training 5:30pm training 5:30pm Core Pump
Body Pump Body Pump (Tris, Bis, Yoga
chest/back) 4-5pm 4-5pm
Core 5:20-6 Body Pump Yoga/Tai -
Chi
5:30pm 9-10am Leg 4:30pm Arm 4:30pm 9-9:30am 10-11 Body
6:30pm training 5:30pm training 5:30pm Core Pump
Body Pump 1km rowing Body Pump (Tris, Bis, Yoga
machine chest/back) 4-5pm 4-5pm
Core 5:20-6 1km rowing Body Pump Yoga/Tai -
machine Chi
5:30pm 9-10am Leg 4:30pm Arm 4:30pm 9-9:30am 10-11 Body
6:30pm training 5:30pm training 5:30pm Core Pump
Body Pump Body Pump (Tris, Bis, Yoga
chest/back) 4-5pm 4-5pm
Core 5:20-6 Body Pump Yoga/Tai -
Chi

For stretch goal = get 42cm on the sit and reach

For cardiovascular goal = get 10 on the beep test

1) Fitness Testing & Results (tab 2) Relates to criterion 1

1. Why are elite athletes required to test their level of fitness? What will the results
show?
- Athletes must record their results from fitness testing to see if they are improving in
their sport so can achieve the full potential in their desired sport. Regular testing
will ensure an accurate outlook on the progress of the athlete and will allow them to
obtain the results which will help them know wether or not to change their
programme.

2. What tests can be used to assess each component? Use some diagrams, pictures
and/or videos of some of these tests- you can insert YouTube videos onto Weebly
pages but please make sure you reference these.
Health-related components of fitness:
Flexibility The quality of bending easily without pulling muscles.
Muscular Endurance The ability of a muscle or group of muscles to sustain repeated
contractions against a resistance for an extended period of time.
Aerobic Endurance Ability of the body to perform repetitive movements that range
from moderate to high intensity, for long periods of time.
Muscular Strength Amount of force a muscle can produce with a single maximal
effort.
Body Composition Used to describe the fat, bone, water and muscle percentages in
the human body.

Skill-related components
Agility: The ability to change direction accurately & quickly while moving rapidly
 Speed: The ability to move the whole body or part of the body from one point to another
in the shortest possible time
Power: The ability to exert a maximal contraction in one explosive act (dependent on
strength & speed)
Balance: The ability to maintain the equilibrium of the body
Coordination: Smooth flow of movement in execution of a physical task.
Reaction Time: An athletes ability to process information via the nervous system and to
react

Completing the beep test can test cardiovascular endurance and respiratory endurance : Which
helps the body systems gather, process and deliver oxygen around the body.
https://www.youtube.com/watch?v=8ZfoVOL70b4

Pre-program fitness testing

Test Type My score My rating Fitness component(s) tested
(norms)
Beep Test 9.4 Excellent Cardiovascular Endurance

Vertical Jump 44cm Excellent Power

Sit & reach 32cm Excellent Flexibility

20 metre sprint Speed

Agility test Agility

Plank 6 mins Excellent Muscular Endurance

Standing stork test 1min Excellent Balance

Core test Completed Excellent Muscular Endurance

Push up max 55 Excellent Muscular Endurance

Week two reflection:

After week two I have added Pilates and a spin class to help achieve my goals and to improve my
cardiovascular fitness and flexibility. I found the spin class quite challenging and it definitely got my
heart rate up to the maximum as I cranked up the gears when the instructor said so. The spin class
consisted of high intensity interval training, hill climbs and sprints. I found the most challenging thing
about the spin class being able to endure my RPM for each interval and keep it consistent each time. I
managed to match my two minute challenge though; at the start of the class after the warm up, we were
instructed to go as far as we could in two minutes, and then meet or beat that distance at the end of the
class again in the second part of the challenge. I managed to beat it the second time round by 100m.
I found the Pilates class on Thursday quite tedious and I didnt feel like I benefitted greatly from the
class. I felt like it was very core orientated but even that wasnt intense for me to feel like I really
got a work out. I didnt find the mindfulness as beneficial as my usual yoga classes, nor as enjoyable. I
did my own stretches after the class, as I felt highly unsatisfied.

Week three reflection:

This week I adapted a rowing machine into my programme, which I found quite challenging but I have
quite good muscular endurance, so that helped me a lot with the rower. At school, a man came in and
spoke to us about spinal cord injuries and his life experiences of becoming paraplegic. We then played
wheelchair basketball which I found quite challenging at first but then after some practise, got the
hang of. It amazed me how just one small mistake can impact your life in such a great deal and was a
real eye opener for me and made me feel grateful that I am not in that position. I learnt a lot that day
about para/quadriplegics and have great empathy and respect towards them as I have had an insight to
their lives and how daily tasks are a struggle. I also walked home a few days that week too to try and
increase my cardiovascular endurance.

Week four reflection:

This week I had a severe reaction to peanuts so was unfortunately unable to attend class on Friday to
participate in the spin bike class. However I managed to incorporate a coupe of my own bike rides into
my final fitness week by cycling to and from school or either walking. I made sure to catch no busses
all week which was challenging but I managed to do it and save some money as a bonus!

5.
Fitness Test Pre Programme Test Post Programme Test
Beep Test Lvl 9.4 (Ran 10km in 52 mins)
Cycling to school time 12 mins 9 mins
Plank Hold 8mins 9 mins
Splits - As I stretched more, I
gained more flexibility
and can now almost do a
complete box split *See
photo*