gcse pe coursework rugby

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P.E.P. for rugby

Personal Details

Name – Age – 15 Gender - male Height – 1.85 m Weight – 105 kg Health Problems or injuries – none Activities undertaken – Rugby. Currently I play for the school and local club, Woodford RFU Facilities available - gymnasium & equipment Fitness Test Results

What Are the Fitness Tests?

Multi-stage Fitness Test

The multi-stage fitness test, also known as the 20 meter shuttle run test, beep or bleep test among others, is nowadays a very common test of aerobic fitness.

Description: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test if also often called the 'beep' or 'bleep' test. The time between recorded beeps decrease each minute (level).

Scoring: The athletes score is the level and number of shuttles reached before they were unable to keep up with the tape recording.

Press up test

Description:  Can be the total number of push-ups completed or the number completed in a set time period. The starting position is with the hands and feet touching the floor, the body and legs are in a straight line, the arms extended and at a right angles to the body.

Scoring:  The number of correctly completed push-ups is recorded.

Sit and reach

Description: This test involves sitting on the floor with legs out straight ahead. Feet (shoes off) are placed flat against the box. Both knees are held flat against the floor by the tester. The athlete leans forward slowly as far as possible and holds the greatest stretch for two seconds. Make sure there is no jerky movements, and that the fingertips remain level and the legs flat.

Scoring: The score is recorded as the distance before (negative) or beyond (positive) the toes. Repeat twice and record the best score. The table below gives you a guide for expected scores (in cm) for adults

Standing  Broad Jump Test

Description: The athlete stands at a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. Measure the longest distance jumped, the best of three tries. The jump must be repeated if the athletes falls back or uses a step at take-off.

Scoring: the table below gives a rating scale for the standing long jump test, for Adults.

Description: The ruler is held by the assistant between the outstretched index finger and thumb of the athlete's dominant hand, so that the top of the athlete's thumb is level with the zero cm line on the ruler. The assistant instructs the athlete to catch the ruler as soon as possible after it has been released.

Scoring: The assistant is to record distance between the bottom of the ruler and the top of the athlete's thumb where the ruler has been caught.

Balance Beam

Description: the person stands on one leg on a beach for as long as possible.

Scoring: time length of time person can stay in balance position.

Fitness Requirements for Rugby

This is a preview of the whole essay

The game of basketball requires many different aspects of fitness which I will outline below. Aerobic Endurance -a good level of cardio-vascular fitness is needed because of the continuous nature of the game. Speed –needed to move into position quickly both in attack and defence Strength  –leg power is probably more important than upper body strength although this is required for long distance passing and in my position lifting the man in the line- out. Explosive leg power is needed for rucking, maul and scrum situations. Muscular endurance is also needed because of the repetitive nature of the game. Flexibility - needed for all aspects of the game to reduce the risk of injury and to allow movement around the park in a variety of situations. As well as the health related aspects of fitness, several skill-related components are important. Agility, balance, co-ordination & reaction time are needed for all aspects of the game. As the game has so many different requirements I have decided to use circuit training to develop my current levels of fitness as this develops most of the aspects I need. It also will allow me to be specific and adapt the exercises and work intensities easily as the programme develops.

As well as doing the circuits I will also attend four rugby practices, two in school and two at the club, and also play matches when arranged. Because of this I will arrange the time of the circuits to ensure I have either ample recovery after a match or rest before a match.

Personal Exercise Plan

Training Session No. ..1… Type of Training ……Circuits………… Session Outline (including intensities & recovery)

• 3 circuits of 10 stations
• 20 seconds work per station with 30 seconds recovery between stations
• 60 seconds walking recovery between each circuit

#1 Press ups #2 Bench jumps #3 Scrunch sit-ups #4 Leg Changes #5 Triceps dips off the bench #6 Squat jumps #7 Sit-ups #8 Modified pull-ups off the beam #9 Step-ups #10 Shuttle runs Evaluation of session I was generally pleased with the session. I found the exercises quite easy with the amount of recovery time allowed, but my hamstrings and calf muscles did tighten a little in the last circuit. I did recover quickly between the circuits, so maybe need to alter this next time. The order of the exercises seemed fine and didn't overload one part of the body too much. The warm-up was fine and completed in the time I had allocated myself. However I possibly need to spend more time on my lower back and hamstrings next session.

Considerations for next session Warm-up/Cool-down—spend more time on the hamstrings and calf muscles. If possible pair up with someone else to help with passive stretching exercises. In order to overload myself, I think the work time should be increased by 5 seconds per station and as I found the time between circuits quite easy, I will carryout a slow jog recovery instead of walking. The exercises at each station should remain the same.

Training Session No. …2… Type of Training ……Circuits…………… Session Outline (including intensities & recovery)

• 25 seconds work per station with 30 seconds recovery between stations
• 60 seconds slow jogging recovery between each circuit

#1 Press ups #2 Bench jumps #3 Scrunch sit-ups #4 Leg Changes #5 Triceps dips off the bench #6 Squat jumps #7 Sit-ups #8 Modified pull-ups off the beam #9 Step-ups #10 Shuttle runs

Evaluation of session The warm-up was good and I felt the passive stretching really helped. I coped well with the increase in work time and was pleased with the level of intensity I sustained. But I did lose my concentration on a few exercises during the last circuit and didn't complete a full range of movement on some of the upper body exercises. After the first session I did feel sore around the shoulders and hopefully the extra time spent stretching during the cool-down will help the  DOMS.

Considerations for next session The intensity of work load should remain the same, as well as the exercises on each station. However I feel the recovery between the stations could be reduced slightly, but between the circuits the activity should not be altered, as too many changes may be too much for me to cope with and produce poor quality exercises. I also need to focus and concentrate on completing a full range of movement on the few upper body exercises I struggled with on the final circuit.

Training Session No. …3… Type of Training ……Circuits…………… Session Outline (including intensities & recovery)

• 25 seconds work per station with 25 seconds recovery between stations

#1 Press ups #2 Bench jumps #3 Scrunch sit-ups #4 Leg Changes #5 Tricep dips off the bench #6 Squat jumps #7 Sit-ups #8 Modified pull-ups off the beam #9 Step-ups #10 Shuttle runs

Evaluation of session Warm-up - pleased with the development in my flexibility. The passive stretching seems to be really helping the range of movement in my lower back and hamstrings. The circuit was definitely harder than last time with the reduction in recovery time between stations. However I kept the work rate high until the end of each exercise including the upper body exercises. The arm exercises seem to have improved and I generally don't have to slow down as quickly and can maintain the intensity for longer.

Considerations for next session As I decreased the recovery time between stations this time, I think I should maintain this level of intensity and recovery for another session. However, I would like to reduce the recovery time between each circuit and maintain a slow jog rather than walking, as I've found my heart rate drops quite quickly and feel ready to start again. I also want to improve and maintain my concentration to ensure a full range of movement on all the exercises.

Training Session No. …4… Type of Training ……Circuits…………… Session Outline (including intensities & recovery)

• 50 seconds slow jogging recovery between each circuit

#1 Press ups #2 Bench jumps #3 Scrunch sit-ups #4 Leg Changes #5 Tricep dips off the bench #6 Squat jumps #7 Sit-ups #8 Modified pull-ups off the beam #9 Step-ups #10 Shuttle runs Evaluation of session I felt the circuits definitely overloaded me, but I felt more comfortable than last week on several stations, including the press-ups and squat jumps. I think it was the correct decision to maintain the levels of intensity & would benefit from a repeat session next time. I coped quite well with the recovery between the circuits, but the reduction in time made a difference. My flexibility also seems to be improving, but my other training at the basketball club is helping with this aspect as well.

Considerations for next session Maintain this level of intensity next session. I need to allow more time to cool-down, especially for the mobility exercises, as the extra training is making me slightly stiffer for my other activities and this may help me warm-up easier for those.

Training Session No. …5… Type of Training ……Circuits…………… Session Outline (including intensities & recovery)

Evaluation of session Compared to the last session I maintained my levels of concentration much better, allowing me to focus on each station to complete it at a high intensity. I recovered well between the circuits, with my heart & respiratory rate dropping quite quickly. I feel the upper body exercises could now be made slightly harder, as I am coping much better and completing them without stopping, especially the pull-ups.

Considerations for next session Increase the loading on some of the upper body exercises. I feel the recovery time between the stations could be reduced but the work rate should not be altered. Reduce the recovery time between the circuits again but rather than jogging I will return to walking.

Training Session No. …6… Type of Training ……Circuits…………… Session Outline (including intensities & recovery)

• 25 seconds work per station with 20 seconds recovery between stations
• 40 seconds slow jogging recovery between each circuit

#1 Inclined Press ups #2 Bench jumps #3 Scrunch sit-ups #4 Leg Changes #5 Tricep dips off the bench #6 Squat jumps #7 Sit-ups #8 Full pull-ups off the beam #9 Step-ups #10 Shuttle runs

Evaluation of session Changing two upper body exercises was probably too much. Although the inclined press-ups were okay, the full pull-ups were too hard and I had to stop once and drop off the beam and rest for a few seconds during each circuit. I felt the reduction in the recovery time was fine, and the walking between the circuits could have actually stayed as a jogging recovery. I now feel I'm almost rushing to the next station, and am motivated to keep the intensity as high as possible for each one.

Considerations for next session Maintain the levels of intensity, but alter the recovery time activity between the circuits to jogging. As the pull-ups really were probably too hard I think they should be altered, but keep the inclined press-ups.

Training Session No. …7… Type of Training ……Circuits…………… Session Outline (including intensities & recovery)

#1 Inclined Press ups #2 Bench jumps #3 Scrunch sit-ups #4 Leg Changes #5 Tricep dips off the bench #6 Squat jumps #7 Sit-ups #8 Modified pull-ups off the beam #9 Step-ups #10 Shuttle runs

Evaluation of session I was pleased with the way I performed the upper body exercises compared to the last session. Changing the pull-ups back to the modified version helped me cope with the others more effectively. Overall the level of intensity is about right and although I am finding it demanding I can keep working for the full amount of time and recover quickly enough t start the next station. The warm-up seems to be getting easier and doesn't take as long to feel fully stretched.

Considerations for next session For the final session the levels of intensities and recovery should remain the same, but I would like to re-introduce the full pull-ups station and try to complete it if possible.

Training Session No. …8… Type of Training ……Circuits…………… Session Outline (including intensities & recovery)

Evaluation of session The session, although demanding was actually much better than last week. I even managed to complete two circuits on the pull-up station without stopping. This may have been due to the fact I felt highly motivated as this was the last session and was very focused on completing the exercise if I could. The warm-up and cool-down both went well and I really noticed a difference in my flexibility over the course of the PEP.

Considerations for next session Now I have actually trained properly and followed a structured training programme I think I will continue to do so. I have seen a difference in my fitness levels and enjoyed seeing the improvement.

Fitness Retest Results  

Evaluation of PEP

Overall I enjoyed completing the circuit training and was very pleased with the way in which the PEP developed all the different aspects of my fitness.

The chosen method of training and the specific exercises were relevant to the game of basketball and the level of intensity was suitable for me.  The overload and progression worked well and definitely made me work hard.  I now understand how to implement gradual changes to the intensity without risking injury and fatigue.  I also have a better understanding of the need for adequate recovery time and the importance of a proper cool down period.  Before following this PEP is used to only spend time warming up.

The exercises were followed safely and the quick safety check of equipment was carried out each session.

The retest results how I have improved in all areas of fitness.  I was particularly pleased with the vertical jump and flexibility results.  These improvements have allowed me to be more effective in the matches I am playing and I am starting to make less mistakes in my passing skills.  I also seem to be more effective when in a ruck situation.  However I still feel I need to develop my upper body strength.

I found the evaluation of each session useful and will continue to do this in the future, not only for training but matches to make my goal setting more effective.

The PEP helped my levels of motivation as I wanted to constantly strive for improvement as well as my levels of concentration.  Because I was getting tired I found I had to focus on the technique and I have started to transfer this to the game situation which has helped my skill performance.

I will continue to incorporate circuit training into my overall programme and aim to gradually increase the work intensity, after reducing the recovery time between the circuits.

Document Details

• Word Count 2948
• Page Count 14
• Subject Physical Education (Sport & Coaching)

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GCSE Physical Education

• Specification
• Planning resources
• Teaching resources
• Assessment resources
• Introduction
• Specification at a glance
• 3.1 The human body and movement in physical activity and sport
• 3.2 Socio-cultural influences and wellbeing in physical activity and sport
• Scheme of assessment
• Non-exam assessment administration
• General administration

Rugby League

Students being assessed in Rugby League cannot also be assessed in Rugby Union. They cannot be assessed in tap/tag rugby.

• Handling – holding and protecting the ball, running with the ball to evade the tackler, changing pace and direction (swerve and side-step).
• Passing and receiving – long and short, at varying pace, spin, switch and scissors.
• Tackling – front, rear, side, smother.
• Retaining possession – in the tackle and on the floor.
• Kicking (at least two from punt/spiral, grubber, drop kick/re-start, up and under, penalty/conversion) or running direct lines/winning collision point.

Part 1 – Skills (10 marks)

Students should perform the core skills/techniques in increasingly demanding and progressive drills. Progressive drills may start with the skill in isolation but should aim to increase pressure and incorporate direct competition in conditioned drills. This must not be in a full Rugby League match (13 versus 13).

Part 2 – Full context (15 marks)

Students should perform in a fully competitive Rugby League match (13 versus 13), demonstrating the skills appropriate to their chosen position. The standard of the game should be appropriately challenging for the performer.