PDHPE Assessment Task 2 - PART B

1. Interpret and compare the results of three participants. Graphs, data and a written
component is required to complete this task (5 marks).

The results shown in the test to determine one's speed, each participant had different results.
As the tests increased and the repetition of them increased the participants' speed time
increased or decreased due to respiratory endurance and muscular endurance. An example of
a participant whose speed increased over time is Christian. This could be due to using a large
amount of his energy in trial 1, therefore he was unable to perform at his best for the other 2
trials. His average score was 7.14 seconds for a 50 meter sprint. An example of a participant
whose speed decreased over time was Nate. he moderated his energy output in the first trials to
be able to perform better in the following trials. His average score was 9.52 seconds for a 50
meter sprint. An example of a participant that moderated their energy throughout all the trials
was Oliver. His results stayed around the same time throughout all the tests. His average score
was 7.84 seconds for a 50 meter sprint.
 2. Analyse the results of ONE participant identifying their strengths and weaknesses (4
marks).

Throughout the trials there were many strengths and weaknesses in the participants. Christians
score was the overall fastest although the consistency of his results were his weakness. By
exerting all of his energy in the first trials he had less to work with in the following tests. He was
unable to moderate his consumption of energy and moderate his breathing, this was the reason
for his heavy footing and breathing to the end of the 50 meters. His first trial time was 7.14
seconds, second trial time was 7.15 and the last time was 7.28 seconds. Through this his
average score for the 3 tests was 7.14 seconds. His strengths that were identified during the
speed test was his muscular strength, this made it easier for him to get to the end of the 50
meters without his legs giving way. Although a weakness that was shown was his exertion of
energy and the start of the tests and his lack of moderation in breathing. By working through
this, Christian would be able to get faster times.
 3. Using the FITT principles, design a 6-week training program which will improve your chosen participants' level of fitness
for your allocated fitness component (6 marks).

Week 1 Monday (gym session) Tuesday (gym session) Wed- Thursday (park session) Friday (gym session) Sat- Sunday (park session)
Rest rest day
day

Warm up Bicycle machine Stretching: Stretching: Treadmill - walk Stretching:

4x side lunges both sides 4x side lunges 4x side lunges
Heart rate: 4x font lunges both sides 4x front lunges Heart rate: 4x front lunges
80-102 bpm 10s arm rotations 10s arm rotation 80-102 bpm 10s arm rotation
10s ankle rolls 10s ankle rolls
Time: 5 minutes Heart rate: Time: 5 minutes
80-102 bpm Heart rate: Heart rate:
Type: Aerobic 80-102 bpm Type: Aerobic 80-102 bpm
Time: 5 minutes
Time: 5 minutes Time: 5 minutes
Type: Aerobic
Type: Aerobic Type: Aerobic

Fitness Intense interval training on HIIT Session 5km run HIIT Session Intense interval training at
treadmill. 30s burpees 30s squat jumps park
30s squat jumps Heart rate: 30s push ups
2 minute walk (cool down) 30s rest 122-163 bpm x2 2 minute walk (cool down)
1 minute sprint 30s high knees 30s rest 1 minute sprint
- Repeat to 20 mins 30s plank Time: 40 minutes 30s plank hold - Repeat to 20 mins
30s rest 30s plank with hip dips
Heart rate: = x5 Type: Aerobic x2 Heart rate:
163-204 bmp 30s rest 163-204 bmp
Heart rate: = x5
Time: 20 minutes 163-204 bmp Time: 20 minutes
Heart rate:
Type: Anaerobic Time: 15 minutes 163-204 bmp Type: Anaerobic

Type: Anaerobic Time: 20 minutes

Type: Anaerobic

Cool down Walk on treadmill -cool down Stretching Stretching + cool off walk Stretching Stretching:
4x side lunges both sides 4x side lunges 4x side lunges both sides 4x side lunges
Heart rate: 4x front lunges both sides 4x front lunges 4x front lunges both sides 4x front lunges
80-102 bpm 10s arm rotations 10s arm rotations 10s arm rotation
Heart rate: 10s ankle rolls
Time: 5 minutes Heart rate: 80-102 bpm Heart rate:
80-102 bpm 80-102 bpm Heart rate:
Type: Aerobic Time: 5 minutes 80-102 bpm
Time: 5 minutes Time: 5 minutes
Type: Aerobic Time: 5 minutes
Type: Aerobic Type: Aerobic
Type: Aerobic
Week 2 Monday (park/gym session) Tuesday (park session) Wed- Thursday (gym session) Friday (gym session) Sat- Sunday (gym session)
Rest rest day
day

Warm up 30s high knees 30s jumping jacks Stretching: Treadmill - walk Bicycle machine
10s Ankle rotations 30s high knees 4x side lunges
10s Arm rotations 30s arm and foot rotation 4x front lunges Heart rate: Heart rate:
= x2 = x2 10s arm rotation 80-102 bpm 80-102 bpm
10s ankle rolls
Heart rate: Heart rate: Time: 5 minutes Time: 5 minutes
80-102 bpm 80-102 bpm Heart rate:
80-102 bpm Type: aerobic Type: Aerobic
Time: 5 minutes Time: 5 minutes
Time: 5 minutes
Type: Aerobic Type: Aerobic
Type: aerobic

Fitness
TESTING 10 minutes jump rope
2 minute rest
HIIT Session
30s squat jumps
Intense interval training on
treadmill.
Bicycle machine cardio

3x 50m sprint 10 minute jump rope 30s push ups Heart rate:
x3 2 minute walk (cool down) 122-163 bpm
Heart rate: Heart rate: 30s rest 2 minute sprint
163-204 bpm 122-163 bpm 30s plank hold - Repeat to 20 Time: 35 minutes
30s plank with hip dips mins
Time: 10 minutes Time: 22 minutes x3 Type: Aerobic
30s rest Heart rate:
Type: anaerobic Type: aerobic = x5 163-204 bpm

Heart rate: Time: 20 minutes

168-204 bpm
Type: anaerobic
Time: 35 minutes

Type: anaerobic

Cool down Stretching: Stretching: Stretching Walk on treadmill -cool Walk on treadmill -cool
4x side lunges 4x calf stretches 4x side lunges both sides down down
4x front lunges 20s foot rotation 4x front lunges both sides
10s arm rotation 20s arm rotation 10s arm rotations Heart rate: Heart rate:
10s ankle rolls 80-102 bpm 80-102 bpm
Heart rate: Heart rate:
Heart rate: 80-102 bpm 80-102 bpm Time: 5 minutes Time: 5 minutes
80-102 bpm
Time: 5 minutes Time: 5 minutes Type: aerobic Type: aerobic
Time: 5 minutes
Type: aerobic Type: aerobic
Type: aerobic
Week 3 Monday (gym session) Tuesday (gym session) Wed- Thursday (park session) Friday (gym session) Sat- rest Sunday (gym session)
Rest day
day

Warm up Bicycle machine Stretching: Stretching: Treadmill - walk Bicycle machine

4x side lunges both sides 4x side lunges
Heart rate: 4x font lunges both sides 4x front lunges Heart rate: Heart rate:
80-102 bpm 10s arm rotations 10s arm rotation 80-102 bpm 80-102 bpm
10s ankle rolls
Time: 5 minutes Heart rate: Time: 5 minutes Time: 5 minutes
80-102 bpm Heart rate:
Type: Aerobic 80-102 bpm Type: Aerobic Type: Aerobic
Time: 5 minutes
Time: 5 minutes
Type: Aerobic
Type: Aerobic

Fitness Intense interval training on HIIT Session 6km run HIIT Session Intense interval training
treadmill. 1min burpees 30s squat jumps on treadmill.
1min squat jumps Heart rate: 30s push ups
2 minute walk (cool down) 1min rest 122-163 bpm x2 2 minute walk (cool
2.5 minute sprint 1min high knees 30s rest down)
- Repeat to 20 mins 1min plank Time: 45 minutes 30s plank hold 2.5 minute sprint
1min rest 30s plank with hip dips - Repeat to 20
Heart rate: = x5 Type: Aerobic x2 mins
168-204 bpm 30s rest
Heart rate: = x5 Heart rate:
Time: 20 minutes 168-204 bpm 168-204 bpm
Heart rate:
Type: Anaerobic Time: 30 minutes 168-204 bpm Time: 20 minutes

Type: Anaerobic Time: 20 minutes Type: Anaerobic

Type: Anaerobic

Cool down Walk on treadmill -cool Stretching Stretching + cool off walk Stretching Walk on treadmill -cool
down 4x side lunges both sides 4x side lunges 4x side lunges both sides down
4x front lunges both sides 4x front lunges 4x front lunges both sides
Heart rate: 10s arm rotations 10s arm rotations Heart rate:
80-102 bpm Heart rate: 80-102 bpm
Heart rate: 80-102 bpm Heart rate:
Time: 5 minutes 80-102 bpm 80-102 bpm Time: 5 minutes
Time: 5 minutes
Type: Aerobic Time: 5 minutes Time: 5 minutes Type: Aerobic
Type: Aerobic
Type: Aerobic Type: Aerobic
Week 4 Monday (park session) Tuesday (park session) Wed- Thursday (gym session) Friday (gym session) Sat- Sunday (gym session)
Rest rest
day day

Warm up 30s high knees 30s jumping jacks Stretching: Treadmill - walk Bicycle machine
10s Ankle rotations 30s high knees 4x side lunges
10s Arm rotations 30s arm and foot rotation 4x front lunges Heart rate: Heart rate:
= x2 = x2 10s arm rotation 80-102 bpm 80-102 bpm
10s ankle rolls
Heart rate: Heart rate: Time: 5 minutes Time: 5 minutes
80-102 bpm 80-102 bpm Heart rate:
80-102 bpm Type: aerobic Type: Aerobic
Time: 5 minutes Time: 5 minutes
Time: 5 minutes
Type: Aerobic Type: Aerobic
Type: aerobic

Fitness
TESTING 15 minutes jump rope
2 minute rest
HIIT Session
1min squat jumps
Intense interval training on
treadmill.
Bicycle machine cardio

3x 50m sprint 15 minute jump rope 1 min push ups Heart rate:
x2 2 minute walk (cool down) 122-163 bpm
Heart rate: Heart rate: 1min rest 1 minute sprint
168-204 bpm 122-163 bpm 1min plank hold - Repeat to 30 mins Time: 40 minutes
1min plank with hip dips
Time: 10 minutes Time: 32 minutes x2 Heart rate: Type: Aerobic
30s rest 168-204 bpm
Type: anaerobic Type: aerobic = x5
Time: 20 minutes
Heart rate:
168-204 bpm Type: anaerobic

Time: 45 minutes

Type: anaerobic

Cool down Walk on treadmill -cool down 4x calf stretches Stretching Walk on treadmill -cool Walk on treadmill -cool down
20s foot rotation 4x side lunges both sides down
Heart rate: 20s arm rotation 4x front lunges both sides Heart rate:
80-102 bpm 10s arm rotations Heart rate: 80-102 bpm
Heart rate: 80-102 bpm
Time: 5 minutes 80-102 bpm Heart rate: Time: 5 minutes
80-102 bpm Time: 5 minutes
Type: aerobic Type: aerobic
Time: 5 minutes Time: 5 minutes Type: aerobic

Type: aerobic Type: aerobic

Week 5 Monday (gym session) Tuesday (park session) Wed- Thursday (park session) Friday (park session) Sat- Sunday (gym session)
Rest rest
day day

Warm up Bicycle machine Stretching: Stretching: Treadmill - walk Bicycle machine

4x side lunges both sides 4x side lunges
Heart rate: 4x font lunges both sides 4x front lunges Heart rate: Heart rate:
80-102 bpm 10s arm rotations 10s arm rotation 80-102 bpm 80-102 bpm
10s ankle rolls
Time: 5 minutes Heart rate: Time: 5 minutes Time: 5 minutes
80-102 bpm Heart rate:
Type: Aerobic 80-102 bpm Type: Aerobic Type: Aerobic
Time: 5 minutes
Time: 5 minutes
Type: Aerobic
Type: Aerobic

Fitness Intense interval training on HIIT Session 5km run HIIT Session Intense interval training on
treadmill. 30s burpees 30s squat jumps treadmill.
30s squat jumps Heart rate: 30s push ups
2 minute walk (cool down) 30s rest 122-163 bpm x2 2 minute walk (cool down)
2 minute sprint 30s high knees 30s rest 1 minute sprint
- Repeat to 30 mins 30s plank Time: 40 minutes 30s plank hold - Repeat to 30 mins
30s rest 30s plank with hip dips
Heart rate: = x7 Type: Aerobic x2 Heart rate:
168-204 bpm 30s rest 168-204 bpm
Heart rate: = x6
Time: 30 minutes 168-204 bpm Time: 30 minutes
Heart rate:
Type: Anaerobic Time: 21 minutes 168-204 bpm Type: Anaerobic

Type: Anaerobic Time: 33 minutes

Type: Anaerobic

Cool down Walk on treadmill -cool down Stretching Stretching + cool off walk Stretching Walk on treadmill -cool down
4x side lunges both sides 4x side lunges 4x side lunges both sides
Heart rate: 4x front lunges both sides 4x front lunges 4x front lunges both sides Heart rate:
80-102 bpm 10s arm rotations 10s arm rotations 80-102 bpm
Heart rate:
Time: 5 minutes Heart rate: 80-102 bpm Heart rate: Time: 5 minutes
80-102 bpm 80-102 bpm
Type: Aerobic Time: 5 minutes Type: Aerobic
Time: 5 minutes Time: 5 minutes
Type: Aerobic
Type: Aerobic Type: Aerobic
Week 6 Monday (park session) Tuesday (park/gym session) Wed- Thursday (gym session) Friday (gym session) Sat- Sunday (gym session)
Rest rest
day day

Warm up 30s high knees 30s jumping jacks Stretching: Treadmill - walk Bicycle machine
10s Ankle rotations 30s high knees 4x side lunges
10s Arm rotations 30s arm and foot rotation 4x front lunges Heart rate: Heart rate:
= x2 = x2 10s arm rotation 80-102 bpm 80-102 bpm
10s ankle rolls
Heart rate: Heart rate: Time: 5 minutes Time: 5 minutes
80-102 bpm 80-102 bpm Heart rate:
80-102 bpm Type: aerobic Type: Aerobic
Time: 5 minutes Time: 5 minutes
Time: 5 minutes
Type: Aerobic Type: Aerobic
Type: aerobic

Fitness
TESTING 15 minutes jump rope
2 minute rest
HIIT Session
30s squat jumps
Intense interval training on
treadmill.
Bicycle machine cardio

3x 50m sprint 10 minute jump rope 30s push ups Heart rate:
x2 2 minute walk (cool down) 122-163 bpm
Heart rate: Heart rate: 30s rest 1 minute sprint
168-204 bpm 122-163 bpm 30s plank hold - Repeat to 20 mins Time: 40 minutes
30s plank with hip dips
Time: 10 minutes Time: 72 minutes x2 Heart rate: Type: Aerobic
30s rest 168-204 bpm
Type: anaerobic Type: aerobic = x6
Time: 20 minutes
Heart rate:
168-204 bpm Type: anaerobic

Time: 33 minutes

Type: anaerobic

Cool down Walk on treadmill -cool 4x calf stretches Stretching Walk on treadmill -cool Walk on treadmill -cool
down 20s foot rotation 4x side lunges both sides down down
20s arm rotation 4x front lunges both sides
Heart rate: 10s arm rotations Heart rate: Heart rate:
80-102 bpm Heart rate: 80-102 bpm 80-102 bpm
80-102 bpm Heart rate:
Time: 5 minutes 80-102 bpm Time: 5 minutes Time: 5 minutes
Time: 5 minutes
Type: aerobic Time: 5 minutes Type: aerobic Type: aerobic
Type: aerobic
Type: aerobic
 4. Analyse the program you have developed and justify why your program will improve
the fitness component. Include an explanation of how you would measure this
improvement (10 marks).

My program will improve the fitness component for speed for my chosen participant. Throughout
the weeks there is fortnightly testing of a 50 meter sprint to determine and analyse the changes
from the initial test. The program is effective as it increases the workload gradually over the
weeks to increase fitness levels and speed and reduces the chances of injury and burnout,
rather than maintaining the same intensity where no improvement will be made. An example of
this is seen in the changes in the repetitions of certain workouts such as a HIIT session and
skipping, or the increase in time or distance of a run. Christian attends the gym so by allocating
a number of his workouts in that area, the program will be effective and beneficial to his
improvement. Alongside, due to his high level of activity he is able to perform exercises 6 days a
week. When someone's body exerts too much energy it finds it difficult to maintain physical
physique and skills, so by including two rest days in each fortnight and altering the intensity
throughout the week, my participant is able to regain energy and perform better when
exercising.

To measure improvement of Christians fitness and speed, the 50 meter sprint will be conducted
every fortnight. As a result of the speed enhancing exercises such as interval training like
sprints and HIIT sessions and occasional endurance exercises such as 5-6km runs, he will be
able to better regulate his breathing and stamina. Through doing this he will be able to compare
scores and analyse the changes in his speed. Furthermore the personalised program includes
estimated time, heart rate, aerobic or anaerobic type exercises and a detailed outline of the
activity. This makes it easy and efficient to perform fitness enhancing exercises.
Bibliography

2021. [online] Available at:

<https://www.pdhpe.net/the-body-in-motion/what-is-the-relationship-between-physical-fitness-training-and
-movement-efficiency/aerobic-and-anaerobic-training/fitt-principle/> [Accessed 27 May 2021].

Weightloss.com.au. 2021. F.i.t.t. principle of exercise planning. [online] Available at:

<http://www.weightloss.com.au/exercise/exercise-articles/exercise-planning.html> [Accessed 27 May
2021].

Kelliher, S., 2021. Aerobic & Anaerobic Speed Training. [online] Live Healthy - Chron.com. Available at:
<https://livehealthy.chron.com/aerobic-anaerobic-speed-training-3030.html> [Accessed 27 May 2021].

Quinn, E., 2021. These 10 Interval Training Exercises Will Help You Get Fit Fast. [online] Verywell Fit.
Available at: <https://www.verywellfit.com/best-interval-training-exercises-3120602> [Accessed 27 May
2021].