Physical Education CAPE

Internal Assessment

Candidate Name: Kendra Gayle

Candidate Number:

Center Name: Vere Technical High School

Center Number: 100125

Territory: Jamaica

Year: 2022 - 2023

Subject: Physical Education

Teacher: Mr. S. Holness

 Table of Content
Acknowledgment…………………………………………………………………...1

Introduction…………………………………………………………………………2

Rational……………………………………………………………………………..3

Profile……………………………………………………………………………….5

Macrocycle……………………………………………………………………….....7

Mesocycle…………………………………………………………………………...8

Microcycle…………………………………………………………………………..10

Daily Plan…………………………………………………………………………...14

Conclusion…………………………………………………………………………..16

References…………………………………………………………………………...17

Appendix………………………………………………………………………….…18
 Acknowledgment
First and foremost, I want to thank God for giving me the patience and peace of mind needed to

do this IA. I also want to thank my teacher for guiding me through this IA step-by-step and

providing the appropriate criticism to help me improve my work.

 Introduction
The Internal Assessment for Physical Education and Sports requires students to create and put

together, individually, a training plan for 5 to 8 months, which they will be assessing and going

through with their chosen athlete. Students are required to do everything individually as it is an

individual IA, which includes creating their own macrocycle, mesocycle, microcycle, daily plan

and also finding their athletes and creating their profile.

During discussing the IA different sport choices were given out and each student had to pick one

of the many that were listed to focus on. Track and Field was chosen for my IA and it is what I

intended to focus on throughout the whole process.

 Rationale
What is a rationale in sports?

It is any changes that take place to make something more efficient or to make someone more

enhanced to reach their full potential when completing a task.

Sporting Activity ( Track and Field)

Track and field is a sport consisting of various competitive athletic contests all surrounding the

activities of running, jumping, and throwing. These events are generally individual sports, with

athletes competing against each other to determine the final victor. There are 5 categories of

running: sprints, middle distance, long distance, relays, and hurdling. Regular jumping events

include the high jump, long jump, triple jump, and pole vault. Throwing events consist of four

events: the shot put, discus, javelin, and hammer throw. There are also "combined events," such

as the heptathlon and decathlon, in which athletes compete in a number of the events listed above

over a two day period. The standard track is 400 meters.

Goals

The goals for this training plan are to:

1. Improve athlete’s muscle and cardiovascular endurance.

2. Improve athlete’s abdominal strength.

3. Improve athlete’s power and speed.

4. Improve athlete’s time.

Objectives:

At the end of competing this training program of 5 months, the athlete should be able to:

1. Run with proper form.

2. Understand the 400m race better.

3. Understand what endurance is and why it is important.

4. Understand the importance of abdominal strength.

 Profile

Name: Damion McLean

Gender: Male

Age: 17

Date of birth: March 10, 2006

Sport: Track and Field

Event: 400m

Hobbies: Playing games

Damion is a very industrious and motivated individual who is always prepared for competition

and never backs down. He takes his training and track and field extremely seriously and hopes to
be successful in the future so that he can provide for his family and give back more than he

received. His attitude toward track and field is constantly positive, since he has goals that he

intends to achieve. His performance has improved and continues to improve with time since he is

always resilient. His first 400m time was 54.12s, but after consistent and hard training, his time

was reduced to 52.00s.

What is a Macrocycle?

● A macro cycle is the longest of three cycles and includes all four stages of a periodized

training program (endurance, intensity, competition, and recovery). It is an annual plan

that works towards peaking for the goal competition of the year. There are three phases in

the macrocycle: preparation, competitive, and transition.

Macrocycle
What is a Mesocycle?

● Mesocycles are four to six-week blocks of specific training within the macrocycle that

are designed to accomplish a particular goal and it can further be classified into

preparation, competition, peaking, and transition phases.

Mesocycle

Mesocycle

October

WEEK 1 WEEK 2 WEEK 3 WEEK 4

> > > >

5' light jog 5' light jog 5' light jog 5' light jog

< < < <

/ / / /
High knees 3 x 20m High knees 3 x 20m High knees 3 x 20m High knees 3 x 20m
(walk back) (walk back) (walk back) (walk back)
A-skip 3 x 20m (walk A-skip 3 x 20m (walk A-skip 3 x 20m (walk A-skip 3 x 20m (walk
back) back) back) back)
B-skip 3 x 20m (walk B-skip 3 x 20m (walk B-skip 3 x 20m (walk B-skip 3 x 20m (walk
back) back) back) back)
Straight legs 3 x 20m Straight legs 3 x 20m Straight legs 3 x 20m Straight legs 3 x 20m
(walk back) (walk back) (walk back) (walk back)
Butt kicks 3 x 20m Butt kicks 3 x 20m Butt kicks 3 x 20m Butt kicks 3 x 20m
(walk back) (walk back) (walk back) (walk back)
Ankling 2 x 20m Ankling 2 x 20m Ankling 2 x 20m Ankling 2 x 20m
 (walk back) (walk back)
* *
Shoulder stretch 2 x Shoulder stretch 2 x
10s 10s
Tricep stretch 2 x 10s Tricep stretch 2 x 10s
Toe touches 2 x 10s Toe touches 2 x 10s
Quad stretch 2 x 10s Quad stretch 2 x 10s
Glute stretch 2 x 10s Glute stretch 2 x 10s
Calf stretch 2 x 10s Calf stretch 2 x 10s
Groin stretch 2 x 10s Groin stretch 2 x 10s
(walk back) (walk back)
* *
Shoulder stretch 2 x Shoulder stretch 2 x
10s 10s
Tricep stretch 2 x 10s Tricep stretch 2 x 10s
Toe touches 2 x 10s Toe touches 2 x 10s
Quad stretch 2 x 10s Quad stretch 2 x 10s
Glute stretch 2 x 10s Glute stretch 2 x 10s
Calf stretch 2 x 10s Calf stretch 2 x 10s
Groin stretch 2 x 10s Groin stretch 2 x 10s

Main Focus Main Focus Main Focus Main Focus

Speed & Strength Tempo Strength Tempo & Speed

; ; ; ;
3' light jog 3' light jog 3' light jog 3' light jog
* * * *

Key

> - General Warm-up

< - Specific Warm-up

/ - Drills

* - Stretches

; - Cool down
 What is a Microcycle?

● A microcycle is the shortest training cycle, typically lasting a week with the goal of

facilitating a focused block of training, which refers to a specific week of training within

the mesocycle.

Microcycle

Microcycle
October

T MONDAY T TUESDAY T WEDNESDAY T THURSDAY T FRIDAY

I I I I I

M M M M M

E E E E E

5 > 5 > _ REST 5 > 5 >

m 5' Light jog m 5' Light jog m 5' Light jog m 5' Light jog

i i i i

n n n n

2 < 2 < _ 2 < 2 <

0 / 0 / 0 / 0 /

m * m * m * m

i i i i
n n n n

s s s s

2 Speed 1 Speed _ 1 Speed 3 Strength

h Main Activity 1 Main Activity h Main Activity 5 Main Activity

o 2 x Fly-in 30m / 5 x 50 x 1 4 x o 5 x 60m x 1 5 m Free weights

u into the wind 2 40 x 1 5 x u x Fly-in 30m i -Squats

r x1 h 30m x 1 r into wind x 1 n -Calf raise

s 2 x Fly-in 30m o Core Core s -Power clean

wind supported u Sit ups 3 x 30 Sit ups 3 x 30 -Bench press

x1 r x1 x1 -Deadlifts

2 x Fly-in 30m s Toe touches 3 Toe touches 3

on the curve x x 30 x 1 x 30 x 1

1 Crunches 3 x Crunches 3 x

2 x Block starts 30 x 1 30 x 1

from 400 start Russian twist Russian twist

line to 30 x 1 3 x 30 x 1 3 x 30 x 1

Plyometrics Plank 3 x 1'' x Plank 3 x 1'' x

-One leg hop 1 1

(each leg) 3 x

20m (walk

back)
 -Lunges 3 x

20m (walk

back)

-Crab walk 3 x

20m (walk

back)

-Indian Jump 3

x 20m (walk

back)

-Frog jump 3 x

20m (walk

back)

-Bounding 3 x

20m (walk

back)

1 ; 1 ; _ 1 ; 1 ;

3 3' light jog 3 3' light jog 3 3' light jog 3 3' light jog

m * m * m * m *

i i i i

n n n n

s s s s
Key

> - General warm up

< - Specific warm up

/ - Drills

* - Stretches

; - Cool down
 Daily Plan
Skill: 400m

Duration: 2 hours 38 mins

Date: October 3, 2022

Objective: This training session is to help:

➢ Develop the athlete’s maximum velocity

Equipment

Cones, Meter wheel, Starting blocks

Warm-up

5 min light jog

Stretching

Shoulder stretch 3 x 10s (each side)

Tricep stretch 3 x 10s (each side)

Toe touch 3 x 10s

Glute stretch 3 x 10s (each side)

Quad stretch 3 x 10s (each side)

Calf stretch 3 x 10s (each side)

Groin stretch 3 x 10s

Drills

High knees 3 x 10m (walk back)

A-skip 3 x 10m (walk back)

B-skip 3 x 10m (walk back)

Straight legs 3 x 10m (walk back)

Ankling 3 x 10m (walk back)

Butt kicks 3 x 10m (walk back)

Bounding 3 x 10m (walk back)

Strides 3 x 10m (walk back) 70%

Main Activity

2 x Fly-in 30m into the wind

2 x Fly-in 30m wind supported

2 x Fly-in 30m on the curve

2 x Block starts from 400m start line to 30m

Plyometrics

- One leg hop (each leg) 3 x 20m (walk back)

- Lunges 3 x 20m (walk back)

- Crab walk 3 x 20m (walk back)

- Indian Jump 3 x 20m (walk back)

- Frog jump 3 x 20m (walk back)

- Bounding 3 x 20m (walk back)

Cool down

3 min light jog

Stretches
 Conclusion

All in all this assessment was a success as it benefited both the candidate and their athlete. The

candidate has gained experience and knowledge on coaching and the aspects that comes with it

as well as a better understanding of the sport and their athlete. The athlete on the other hand was

able to gain power and speed, improve both their muscle and cardiovascular endurance, run a

personal best and improve in abdominal strength.

 References
https://www.trainingpeaks.com/blog/macrocycles-mesocycles-and-microcycles-understanding-th

e-3-cycles-of-periodization/#:~:text=A%20microcycle%20is%20the%20shortest,to%20progressi

vely%20overload%20training%20volume.

https://www.trainerroad.com/blog/training-periodization-macro-meso-microcycles-of-training/#:

~:text=Mesocycle,fourth%20week%20focuses%20on%20recovery.
 Appendix

In the process of getting pictures of athlete training.