Duathlon+Unit

      How long did this swim take me?  ||    How can I improve some of these things? || Pre-test time for **//12 min Run://**  __metres__  <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Date: <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Pre-test time for 2km Run: <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">__m_____s__ <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Date: <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Pre-test time for 3km Run: <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">__m_____s__ <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Date: <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB; mso-bidi-font-style: italic;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Pre-test time for 4km Run: <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">__m_____s__ <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Date: <span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB; mso-bidi-font-style: italic;"> || <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">How far could I run without stopping in my first Run? <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Distance__ Time___ <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 28pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';">As part of this unit you are required to keep a record of the training that you do. <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';">You can chose to either write out the dairy of your sessions or you can complete an on-line journal. If you do not have ready access to computers at home you can access the PE department PC’s during lunchtimes or at the end of the day. || <span style="font-size: 28pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 14pt; font-family: 'Arial Mäori','sans-serif';"> <span style="font-size: 14pt; font-family: 'Arial Mäori','sans-serif';">
 * **<span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Task 1 ** || **<span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Pre-Test 300 meter swim & video my swim technique. ** ||
 * <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Swim
 * <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">300m ? ** || <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">How far could I swim without stopping to stand up?
 * //<span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Example //**//<span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> – I could only swim 2 lengths, this took me 1min 15 sec. //
 * <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Video || <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">What are the things that I noticed on my swim video that I am doing wrong in MY swim stroke?
 * **<span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Task 1 ** |||||||| **<span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Pre-Test 4km run ** ||
 * <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Run
 * <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">4km ? ** || <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">
 * ^  |||||||| <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">
 * __<span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';">TASK 2 __**
 * Keeping a journal of your training online is something that you are encouraged to try. Your teacher will be able to show you how this can be done on a site like: “Map My Run”
 * Check it out at: [|www.mapmyrun.com]**

<span style="font-size: 14pt; font-family: 'Arial Mäori','sans-serif';">Alternatively you can write up your sessions: <span style="font-size: 14pt; font-family: 'Arial Mäori','sans-serif';"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Session <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Date _**__11/02/08__** Time _**__10am__**_ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Focus of my Session **__To lift the number of lengths that I can swim__** <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Comments <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Date ___ Time__ _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Focus of my Session _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Comments <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Date ___ Time__ _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Focus of my Session _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Comments <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 10pt; font-family: 'Times New Roman','serif'; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: EN-GB; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"> <span style="font-size: 28pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 14pt; font-family: 'Arial Mäori','sans-serif';">
 * **<span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Task 2 ** || **<span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: Arial; mso-bidi-font-style: italic;">A Dairy of my training and practice sessions. ** ||
 * **<span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Eg **
 * //<span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">3 //** || <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">
 * <span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">I swam 2 lengths at a time, at a slow pace. After each set of 2 I had a rest for 60seconds and then did another 2. I repeated this 10 times. **
 * <span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">I found the first 4 sets easy enough, but then it started to get harder and harder, but I kept going and was happy to have swum 20 lengths in 35 min. Afterwards I felt tired, but great! **<span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> ||
 * <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Session || <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">
 * <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Session || <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">

<span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Date ___ Time__ _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Focus of my Session _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Comments <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Date ___ Time__ _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Focus of my Session _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Comments <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Date ___ Time__ _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Focus of my Session _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Comments <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Date ___ Time__ _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Focus of my Session _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Comments <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 10pt; font-family: 'Times New Roman','serif'; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: EN-GB; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"> <span style="font-size: 28pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 14pt; font-family: 'Arial Mäori','sans-serif';">
 * **<span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Task 2 ** || <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: Arial; mso-bidi-font-style: italic;">A Dairy of my training and practice sessions. ||
 * <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Session || <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">
 * <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Session || <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">
 * <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Session || <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">
 * <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Session || <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">

<span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Date ___ Time__ _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Focus of my Session _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Comments <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Date ___ Time__ _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Focus of my Session _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Comments <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Date ___ Time__ _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Focus of my Session _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Comments <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Date ___ Time__ _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Focus of my Session _ <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Comments <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 16pt; font-family: 'Arial Mäori','sans-serif';"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">As a lead in to your final assessment event you should complete a number of smaller distance trials, to help prepare you for the final day. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">One of these will be completed early in your training to assess where you need to focus for your training: <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">The result of this mini-duathlon will be recorded so that you can refer back to it later: <span style="font-size: 18pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || **<span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Finish Time ** <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Your final performance will be recorded on a sheet similar to this one, You will need to keep track of a partner’s progress and they will do the same for you. It is a good idea to understand what you need to do, because your partner will not be impressed if you muck it up: <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 18pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || **<span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Run ** || <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 11pt; font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings; mso-ansi-language: EN-GB;"> §  <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Testing for the Duathlon will be held during week 9, Term 1. <span style="font-size: 11pt; font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings; mso-ansi-language: EN-GB;"> §  <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">This will be held at the SHC pool and environs. The swim will be in the 25m pool (1.8m deep) with the run being set around the streets near to the college. A map will be provided prior to the event <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">After completing the pre-testing, students will be given 6 weeks of class time to train for this event. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">This will comprise 2-periods swim training and 1-periods run training each week. You will be expected to do further training in your own time <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">PE Teachers will be present for the Duathlon Test. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">In cases of sickness or injury where students are unable to complete the Duathlon test, there must be previous evidence of times for running and swimming during the training sessions. These times will be used to make an assessment based on students with similar performance times. If there is no evidence of times in training and students are not able to participate in the duathlon test, then there can be no award given. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Students participating will have two opportunities to participate or complete the <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">On competition day there will however be only **one** opportunity. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">All students participating will work with a partner who will record their lap swim times and their final finish time when they complete the run. //(This sheet must be handed in).// <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">All competitors will be numbered using a vivid marker pen on the **Right shoulder**. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">(**Race Number**) <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Students race numbers will be recorded during the run on a check list at the turn-around point. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">One staff member will patrol the run course on a mountain bike. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Staff members will be at the turn around mark with senior students recording race numbers as students pass around the markers. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">There will be drinks available at the turn-around point. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">The staff member on the mobile patrol will have first aid equipment and a cell phone should there be any problems during the run. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Pool Lifeguards will be on the side of the pool during the swim section. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">The Pool is 25 meters long (300 meters = 12 Lengths) (Outdoor pool = 33 meters) <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">The Pool is 1.8 meters deep. (Outdoor pool = 1.2m) <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Swimmers will not be able to walk because it is too deep. Swimmers can stop at each end for a quick breath for up to 5 seconds per lap. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Floatation support is allowed (eg wetsuit), but no propulsion support (eg flippers or paddles). <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Swimmers will swim in lanes according to their pre-race swim speed, (slow, medium or fast). <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">The timekeeper / recorder for each competitor will record the swim time at the end of every second length. (2, 4, 6, 8, 10 & 12). Times will be checked to ensure consistency. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Swimmers will keep left in their lane. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Slow swimmers will be in the outside lanes so they can reach the side if necessary. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Pool Lifeguards will be present. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Swimming 300 meters in deep water is a demanding task for most students. Most of your training has been in shallow water and you frequently stand up when tired. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Swimmers will be disqualified if they pull along the side of the pool. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Swimmers will also be disqualified if they do not complete the 12 lengths. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Runners who do not have their race number checked at the turn around point will be disqualified. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">In previous years, approximately 4-6 students have passed with Excellence. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">That is approximately 5% of the group. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">A good runner will take approximately 16 – 18 minutes to run 4km. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">A good swimmer will take approximately 5 – 6 minutes to swim 300 meters. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">To obtain an Excellence you would need to be achieving these times in training. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">The event will be recorded on video. This will include the swim and the run. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Most students will push themselves to exhaustion on the race day. This is a physical state that most students have never experienced before. This makes for very good video replay in class. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> You will be expected to take note of all sinformation provided by teachers so that you can demonstrate a clear understanding of how the body respond to exercise both in the short term and long terms. You will be expected to take notes from videos, powerpoints and handouts, and to work through aspects of pages 59-69 of Calvery: “Physical Education Learning Workbook”. || <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';"> <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';">
 * **<span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Task 2 ** || <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: Arial; mso-bidi-font-style: italic;">A Dairy of my training and practice sessions. ||
 * <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Session || <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">
 * <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Session || <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">
 * <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Session || <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">
 * <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Session || <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">
 * <span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> ||
 * __<span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Task 2a __**<span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">: Verification of level of Participation in the training Programme:
 * <span style="font-size: 12pt; color: white; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">N || <span style="font-size: 12pt; color: white; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">A  || <span style="font-size: 12pt; color: white; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">M  || <span style="font-size: 12pt; color: white; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">E  || <span style="font-size: 12pt; color: white; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Comments  ||
 * <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Student has made little effort to participate || <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Student has made some effort to complete sessions but without pushing themselves  || <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">A good effort made throughout the training programme  || <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Excellent effort, fully engaged and pushes to achieve at their best  || <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">
 * <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">SIGNED: **
 * <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">_ **<span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> ||
 * <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">  || <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">  || <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">  ||^   ||
 * __<span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';">TASK 3 __**
 * <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">
 * **<span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Student ** || **<span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Support Person **
 * **<span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Swim Section **
 * <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">100m ** <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || **<span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Run 1000 ** ||
 * **<span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Lap 1 ** || **<span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Lap 3 **
 * <span style="font-size: 8pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">
 * **<span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Student ** |||||| **<span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Support Person ** ||
 * **<span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Swim Section ** <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">
 * <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">25m pool **
 * <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">12 Laps **
 * <span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">5.0m deep **
 * **<span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Lap 2 ** |||| **<span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Lap 4 ** || **<span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Lap 6 ** || **<span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Lap 8 ** |||| **<span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Lap10 ** |||| **<span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Lap12 ** || <span style="font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> || **<span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Finish Time **
 * **<span style="font-size: 12pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Standards ** |||||||| <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Excellence – 23 min |||||||| <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Merit - 26 mins || <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Achieved - 34 mins ||
 * __<span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Conditions for Practical Assessment __**<span style="font-size: 24pt; font-family: 'CG Times','serif'; mso-bidi-font-family: 'Angsana New';">
 * __<span style="font-size: 14pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Conditions for Practical Assessment __**<span style="font-size: 24pt; font-family: 'CG Times','serif'; mso-bidi-font-family: 'Angsana New';">
 * __<span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Sickness & Injury __**
 * __<span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Testing Opportunities __**<span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">.
 * <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">pre-assessment **<span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> at school during weeks 6 & 7 at school.
 * __<span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Run Check (Runners can walk or stop for a rest) __**
 * __<span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Drinks __**
 * __<span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">First Aid. __**
 * __<span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Swim Check __**<span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">.
 * __<span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Disqualification __**
 * __<span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Standards __**
 * __<span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;">Video __**
 * __<span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';">TASK 4 __**
 * __<span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';">Understanding Exercise Physiology. __**<span style="font-size: 16pt; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: 'Angsana New';">
 * This task will be supported by learning that takes place in the practical training environment and during classroom time.

<span style="font-size: 12pt; line-height: 115%; font-family: 'Verdana','sans-serif';"> The following section should be completed by the time that you have finished this unit of work. It will be used to provide additional evidence for your understanding of Exercise Physiology for AS 1.2. <span style="font-size: 12pt; line-height: 115%; font-family: 'Verdana','sans-serif';">Your understanding will be **tested** at the end of the unit during a 1 Hour in-class test. **<span style="font-size: 16pt; font-family: 'Verdana','sans-serif';">The Three Energy Systems ** <span style="font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">What does ATP-CP mean ? _ <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">What is ATP-CP ? <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">Where is ATP-CP stored ? <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> __<span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">When do we use ATP-CP ? ___ <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> __<span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">How long can our supply of ATP-CP last for ? ___ <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">Name two sports that exclusively use ATP-CP _ <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> __<span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">In a duathlon, when would I use ATP-CP ? ___ <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">
 * __<span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">ATP-CP __**<span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">

<span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">_

<span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">What does Anaerobic mean ? _ <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">Where does the energy supply come from for Anaerobic Glycolysis ?
 * __<span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">Anaerobic Glycolysis __**

<span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">_ <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">

<span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">Why can athletes only sprint for a short time ? <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">Name two sports that exclusively use Anaerobic Glycolysis <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">_ <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">In a duathlon, when would I use my Anaerobic system ? <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">_ <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">What does Aerobic mean ? _
 * __<span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">Aerobic __**<span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">

__Why is this the most important energy system to develop for most athletes ?__ <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';"> <span style="font-size: 8pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 8pt; font-family: 'Verdana','sans-serif';"> **<span style="font-size: 16pt; color: #17365d; font-family: 'Verdana','sans-serif';">UNDERSTANDING TRAINING ** <span style="font-size: 14pt; font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">Why do teams and individuals train? <span style="font-family: 'Verdana','sans-serif';">Why does your coach expect you train? <span style="font-family: 'Verdana','sans-serif';">What happens if you miss training sessions or stop training? <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';"> <span style="font-size: 16pt; color: white; font-family: 'Verdana','sans-serif'; mso-bidi-font-family: Arial;">Response of the Body to Exercise. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">Our resting condition (for cells, organs & systems) is called **//Homeostasis//**. <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">When we begin to exercise (even mild exercise), acute changes occur in our body that move us away from homeostasis. <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">These changes in temperature, heart rate, breathing rate, blood circulation etc are called **//__Responses__//** <span style="font-size: 16pt; font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">What is the function of our Heart? <span style="font-size: 8pt; font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">
 * <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">Discuss **<span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> the importance of the anaerobic system in the successful completion of a duathlon:

Cardiac Muscle does not function like skeletal muscle, <span style="font-family: 'Verdana','sans-serif';">What is different? _ <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">What is a normal Heart Rate at rest <span style="font-size: 14pt; font-family: 'Verdana','sans-serif';"> HR <span style="font-family: 'Verdana','sans-serif';">(rest) <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">_

<span style="font-family: 'Verdana','sans-serif';">How do you know if your Heart is stronger ? <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">_ <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">What advantage will a trained athlete have over a non-trained athlete <span style="font-family: 'Verdana','sans-serif';">when playing sport ? <span style="font-size: 8pt; font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';"> <span style="font-size: 16pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 16pt; font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">What is a normal Breathing Rate at rest <span style="font-size: 14pt; font-family: 'Verdana','sans-serif';"> BR <span style="font-family: 'Verdana','sans-serif';">(rest)

__How many times do we breathe each day ?__ <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">What is the function of breathing ? <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">Inhale to <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">Exhale to _ <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">What is “Tidal Volume” ? _ <span style="font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 14pt; color: white; font-family: 'Verdana','sans-serif';">OTHER RESPONSES IN THE BODY WHEN WE EXERCISE <span style="font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">As well as changes to our heart and breathing rates, there are a number of other things that will also change in the body when we begin an exercise. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">These changes, that we can observe, are all due to the fact that our muscles are working harder than they normally are. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">When this happens the body needs to supply them with more e_ and when the muscles use that energy they contract to produce work and, just like a car engine, muscles give off a lot of heat when they burn the fuel. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">The following changes are very common when we attempt to do an exercise: <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> __<span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">INCREASED BODY TEMPERATURE __ <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">We feel warm when we exercise. This is because the muscles produce excess h_ when they are working. This can be good at times. Sometimes the muscles will work on their own if we start to get cold as a way of warming us up, we call this “s_ ”. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">However, the body can not vary from its core temperature (_ degrees) by very much at all, so it has a number of tricks to help us to keep cool while we are exercising....... <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> __SWEATING__ <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">Again, just like a car, our body uses water to cool us down. By releasing water on to the skin’s surface the air will cool the body much more quickly. As the water e_ __ off the skin it cools the skin and the body. Sweating is therefore a very efficient way to keep the body t___ __ stable.__ <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">SKIN GOING RED __<span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">The skin going red is again a way to keep the body cool. How? <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">What is the redness? Blood. When we exercise the blood is redirected to flow closer to the skin..... As the skin is cooler than the inner body (esp. With sweating!) it cools down as it passes by the surface and again helps to keep our body temperatue down. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> __ <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">INCREASED BLOOD FLOW __<span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">When we exercise our body lets the blood flow more quickly through the arteries by making them bigger. This is called vasodilation. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">It happens in response to the increased blood p ___ __from the heart, which is trying to pump out more blood (e___ /o) to the muscles. <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif';"> __MUSCLES GET SORE/TIRED__

<span style="font-size: 11pt; font-family: 'Verdana','sans-serif';">The other noticeable change is than our muscles get tired when they work. This is because of a lack of fuel, increased s_ __on the muscle fibres and also a build up of toxic substances in the muscle cells like hydrogen atoms, l___ acid and carbon dioxide. <span style="font-family: 'Verdana','sans-serif';"> <span style="font-size: 16pt; color: white; font-family: 'Verdana','sans-serif';">Training Adaptations <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">If we did not improve our performance, what would be the point of training? <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">The Human Body is very adaptable. It can adjust to living in different temperature zones (tropics vs arctic), different altitudes (sea level vs Nepal) <span style="font-family: 'Verdana','sans-serif';">And different physical demands (speed, endurance, strength etc). <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">To improve your performance – you train – you get fitter? <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">What does “fit” mean? ... what actually changes in our body? <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">The main changes that will take place in our bodies when we train are the developments of the following body systems: <span style="font-family: 'Verdana','sans-serif';"> <span style="font-size: 18pt; font-family: 'Verdana','sans-serif';">1.THE MUSCULAR SYSTEM <span style="font-size: 18pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 18pt; font-family: 'Verdana','sans-serif';">2.THE CARDIO-RESPIRATORY SYSTEM <span style="font-size: 18pt; font-family: 'Verdana','sans-serif';"> <span style="font-size: 18pt; font-family: 'Verdana','sans-serif';">3.THE ENERGY SYSTEMS <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">As we push our body hard in training it responds by slowly improving the performance of each one of these systems. <span style="font-family: 'Verdana','sans-serif';">Our body is trying to trick us by getting fitter (better at its job) so that it can cope with the stress of training easier next time, and not be so tired.... but we trick our body by continuing to increase the stress that we place on it as we get fitter, so that over time we get fitter and fitter and fitter. <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">This is called the **“__TRAINING EFFECT__”,** and it is simply the accumulation of many small ADAPTATIONS to the body over a long period of time. <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';">Using your knowledge of the three systems above, __explain with as much detail as possible__ how your body would adapt to a 6 week training programme if you ran 3 times per week and swam 3 times per week. <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';"> <span style="font-family: 'Verdana','sans-serif';"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB;"> <span style="font-size: 11pt; font-family: 'Verdana','sans-serif'; mso-ansi-language: EN-GB; mso-bidi-font-style: italic;">
 * //<span style="font-family: 'Verdana','sans-serif';">The idea behind training is to improve our performance. //**
 * //__<span style="font-family: 'Verdana','sans-serif';">Long Term changes that occur __//**__<span style="font-family: 'Verdana','sans-serif';">as a result of regular exercise or training are called **//Adaptations.//** __