Professional Documents
Culture Documents
E Portfolio Physical Education MYP
E Portfolio Physical Education MYP
Imagery
PHE E-Portfolio
Building up speed is useful for any sport and running regularly helps maintain your
physical health.
Running is also good for your mental health as it makes the brain release
endorphins (chemicals) that
make you feel exhilarated and re-energized1. Running can change the way someone
lives and lead a
person to make better, healthier choices.
By developing the speed of my client I am giving her the tools to improve her
performance in not only
athletics but in other sports as well and I’m helping her become more healthy and
balanced.
I think sports imagery can positively impact not only the performance of a client
in their respective sport
but their mental well-being as well which is why I will instruct my client to
implement imagery at the end
of each training session and encourage her to practice it in her free time.
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This is known as the “runner’s high”
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Client Interview
What sports do you play and what have you accomplished in these sports?
I swim professionally and I’ve been to the national level games two times for
swimming. I also play
basketball and run occasionally.
Client Analysis
From the client interview, the benchmark test I conducted and my knowledge of my
client’s prior
experiences in sports, I have an idea of which areas she can improve in. Through
the video analysis I
found that my client is physically fit and has good endurance due to her training
in swimming and has
some prior experience running but she requires regular training in order to improve
her speed and running
action. She also needs to learn how to start her race as it will help her compete
in all track events. I also
noticed that she was nervous about attempting the running start and wasn’t very
interested in training.
Below are the results and my evaluation of my client:
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The Initial Benchmark Results
50 meters 9.96
With my analysis of the video and my client’s performance, I understood which areas
I had to help my
client improve in and, in consultation with her, I developed the following physical
and health goals:
● Improve her running action which can be developed working on the Running
ABC’s.
● Teach her the correct running start by breaking it down, step by step.
● Increase her speed (reduce her timings by at least 1 or 2 seconds) through
continuous, interval,
strength, and speed training.
● Motivate her to train by making her enjoy the lessons.
● Reduce her anxiety with sports imagery which will also help her improve
faster and better.
The Connections
The topic is related to the global context, Orientation in Space and Time because
the client will be able to
use the skills she acquires from developing her speed and learning imagery in any
sport (space) and they
will also help her health over time.
Through training the client will explore the key concept, change and the related
concept, adaptation
because she will change the way she runs by adapting to the training and her speed
and running action
will change for the better because she will adapt with the help of the workouts and
the use of imagery.
Attainable The goal is attainable as my client can achieve improve her speed
and running action
with the help of imagery and the training sessions.
Bibliography
Singh, Maanvi. “The Runner's High.” NPR, NPR, 2 Apr. 2014,
www.npr.org/sections/health-shots/2014/04/02/297910425/run-when-youre-25-for-a-
sharper-brain-when-youre-45.
“Sport Imagery: Athletes' Most Powerful Mental Tool.” Psychology Today, Sussex
Publishers,
www.psychologytoday.com/us/blog/the-power-prime/201211/sport-imagery-athletes-most-
powerful-mental-tool.
“The Importance of Imagery in Sport.” The UK's Leading Sports Psychology Website,
20 Apr. 2015,
believeperform.com/performance/the-importance-of-imagery-in-sport/.
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Task 2: The Performance Development Plan
I will measure how the client’s speed has improved with the changes in her 50 meter
and 100 meter
timings and by taking videos and pictures of my client’s running action and show
them to her so she can
understand what she needs to change. I will also teach her sports imagery.
Each session will begin with warm up and end with a cool down. This is to make sure
the client has a
minimal risk of injuries and won’t face issues such as muscle cramps.
Warm Up Cool
Down
Emotion Imagine emotions you would feel in real life situations (avoid
negative emotions)
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Perspective Perspective can be in first person (through your own eyes) or in
third person (like
watching yourself on video) depending on the situation being
imagined.
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Client Comments: I found the lesson a little challenging as it was very technical
and out of my comfort
zone. I learned that I have a lot of room for improvement but now that I know what
I have to work on, I
feel more confident about my future training.
Coach Comments: The client had a lot of trouble with “snapping” her ankles while
doing the drills but
will improve with practice. I also focused on improving her arm action as it was
very weak. The client put
in significant effort but will only improve with practice so I’ll include the
running ABC’s at the start of
each session.
Anxiety Rating of the Client: 1 2 3 4 5 6 7 8 9 10
Motivation Level of the Client: 1 2 3 4 5 6 7 8 9 10
Client Comments: The lesson was very challenging for me as I had to get out of my
comfort zone and
try and grasp new techniques. It was daunting at first but when my coach explained
each detail of running
starts and showed me exactly how to do them I became more comfortable with them.
Coach Comments: The client had a lot to improve in this lesson. She did a good job
of implementing
what was taught and was able to improve though she still needs practice. I observed
that she would try
and imitate the start of a race in swimming (since she is a swimmer) so I had to
correct that. I think the
client was nervous about the lesson since it was more technical than the previous
one but I she was
comfortable with them after I demonstrated and explained them to her.
Anxiety Rating of the Client: 1 2 3 4 5 6 7 8 9 10
Motivation Level of the Client: 1 2 3 4 5 6 7 8 9 10
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Client Comments: This lesson was easier than the others because it was less
technical. However, I was
exhausted at the end of it!
Coach Comments: The client performed well and only tired when she was doing duck
walk and needed
to be encouraged to sprint properly. Her exhaustion is normal so she is making
progress.
Anxiety Rating of the Client: 1 2 3 4 5 6 7 8 9 10
Motivation Level of the Client: 1 2 3 4 5 6 7 8 9 10
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The Lesson: The lesson follows the structure of a pyramid. There are 5 sprints that
the client will have to
run and she will run them from the longest sprint to the shortest sprint. She will
also have to give her best
timing for each sprint and will have a 1 minute break between each sprint. This is
beneficial as the client
will have to push herself to do better when she is tired which will make her
perform better when she has
enough rest.
The Aim: To increase the speed of the client.
The Drills: The client sprint in the order listed below with rest periods between
each sprint.
● 200 meter sprint (1 minute rest)
● 100 meter sprint (1 minute rest)
● 50 meter sprint (1 minute rest)
● 40 meter sprint (1 minute rest)
● 30 meter sprint (1 minute rest)
Client Comments: The lesson was tiring but rewarding. I felt better after
meditating and using imagery
after the session.
Coach Comments: The client was able to perform well but became tired after her 50
meter sprint. She
was able to complete training but needed a longer recovery period for the next two
sprints.
Anxiety Rating of the Client: 1 2 3 4 5 6 7 8 9 10
Motivation Level of the Client: 1 2 3 4 5 6 7 8 9 10
Client Comments: This was a challenging lesson but it was also a lot of fun! I was
thrilled when I was
able to beat by timings and I became more and more determined to beat my timings as
training went on.
This was one of my favorite lessons by far!
Coach Comments: The client did very well in this lesson and was determined
throughout it. She was
very enthusiastic and was able to challenge herself well.
Anxiety Rating of the Client: 1 2 3 4 5 6 7 8 9 10
Motivation Level of the Client: 1 2 3 4 5 6 7 8 9 10
Lanes Finish
● Stay in your assigned lane. ● IAAF states that the
runner has finished
● Crossing into another runner’s lane and/or the race when the
trunk of his or her body
obstructing their path leads to has crossed the finish
line.
disqualification. ● In youth/amateur races
the winner is
● Stepping on the white lines is considered decided by the referee
at the finish line.
to be leaving your lane. ● In international
races, technology is used
● The referee can order the race to be run to record the timings
up to 0.1 seconds.
again if this occurs.
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I also compared her previous running arm action to the arm action she has now,
after her training. I used
running ABC’s to help her improve her action so she could fully develop her speed.
Now she run’s with
the proper running action which involves her arms moving parallel to her chest,
pumping her elbows back
and making sure her fists don’t go past her chin when her arms move forward. The
table below shows her
arm action before training and her improved arm action after training.
Improvement in Arm Action
Before After
So we can see that the client met her physical goals of improving her speed and her
running action and
her health goals of increasing her motivation to train and reducing her anxiety.
Bibliography
“How to Use Starting Blocks.” WikiHow, WikiHow, 23 Mar. 2017, www.wikihow.com/Use-
Starting-Blocks.
“Sport Imagery Training.” Association for Applied Sport Psychology: Sport Imagery
Training,
www.appliedsportpsych.org/resources/resources-for-athletes/sport-imagery-training/.
“Sports Psychology – Imagery in Sport.” UK's Leading Sports Psychology Website, 30
Mar. 2015,
believeperform.com/performance/imagery-in-sport-elite-athlete-examples-and-the-
pettlep-model/.
“Perfect 100: How to Run Olympics' Fastest Event the Right Way.” ESPN, ESPN
Internet Ventures,
www.espn.com/espn/feature/story/_/id/17277615/perfect-100-meters-how-run-olympics-
fastest-event-right-way.
Callaway, Chris. “100-Meter Dash Rules.” LIVESTRONG.COM, Leaf Group, 11 Sept. 2017,
www.livestrong.com/article/1010387-100meter-dash-rules/.
Flaherty, Stewart. “What Are the Rules for the 100M Sprint?” LIVESTRONG.COM, Leaf
Group, 11 Sept. 2017,
www.livestrong.com/article/132087-what-rules-100m-sprint/.
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Task 4: Reflection and Evaluation
Analysis and Evaluation of My Performance
I worked with my coach to improve my swimming stroke and timing for 25 meters
Freestyle and 25
meters Breaststroke. I was a little nervous to take the initial benchmark test
because though I knew how to
swim I hadn’t swum in four years before the e-portfolio. I was surprised that I
didn’t do too bad on my
benchmark test. My coach was very enthusiastic, encouraging and told me that I
would definitely improve
with training and that my confidence in the water would also improve.
I was able to pick up most of what I had to learn in training easily but I had a
very hard time learning how
to dive which I didn’t know how to do before the e-portfolio. I was scared to learn
how to dive and still
struggle with it though I’m more confident diving now. I think my coach
overestimated how fast I’d pick
up diving and we both realised that we had to spend more time on it. It was
definitely the biggest
challenge for me but I’m sure if I continue practicing diving I’ll improve more. I
also took some time to
improve my breaststroke kicks but I was able to overcome that difficulty after a
few sessions.
To see if the training had helped me improve we conducted a final benchmark test. I
improved my timing
in both freestyle and breaststroke as seen below. I think I could have dived better
in the final performance
but otherwise, I improved my stroke for both freestyle and breaststroke a lot and I
got better at breathing
while doing each stroke. I met my personal goals and I’ve gained an in depth
understanding of the
technical side of swimming.
I’m really happy that I improved and I’m more confident and motivated to keep
swimming now. I believe
that I benefited from the relationship I had with my coach as I learned new things,
competed with myself
and explored unfamiliar situations which I wouldn’t have normally done. I have
gained from the
interaction because I met my physical and health goals (improving my swimming and
my confidence) and
I also developed essential interpersonal skills after working with my coach.
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I developed interpersonal skills with my coach so I that could create a strong,
healthy coach-client
relationship. Some strategies I developed to do so were:
● Being an active listener by paying attention and listening patiently when
she taught me new
concepts.
● Actively participating in the lessons by asking questions and implementing
the suggestions I
received
● Treating my coach with respect
● Showing an interest in what she taught me by inquiring and collaborating
with her.
● Constantly interacting with my coach and developing a good rapport with her
using my
communication and social skills
● Communicating with my coach effectively by telling her when I didn’t grasp a
certain concept
so that she could explain it to me in a way that I’d understand it.
These interpersonal skills and strategies helped us work better together. With the
feedback I gave her and
through our collaboration, we were able to adapt the performance development plan
and make it more
effective.
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The Rules client in a competitive environment and reduce the
chances of her being
disqualified.
Some of the successes I achieved and the challenges I faced during the coaching
process were:
Successes
Challenges
Though I was successful in improving the timings and running action of my client I
would have liked to
have more time so I could have conducted each lesson more than once. This would
have helped my client
improve further and ensure that she understood the lessons thoroughly. If I had the
opportunity to work
with a client again I would use the interpersonal skills I gained from working with
my client and I would
definitely try and repeat each lesson a few times so that the client can practice
more and improve further.
I gave my client constant feedback so that she could improve. I was realistic and
honest so that she could
trust me and I cared for her well being and showed her empathy. We had constant
interaction and
communication in all the sessions so that we could collaborate and modify the plan
as and when required
so that it could be as effective as possible and help achieve our goal.
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