20/18/2018

Smart goals

S-specific
M-measurable
A-assignable
R-relevant
T-time based

Long term goal

Bench now- 40 kilo 3 set 8-10 reps
Next year during quarter 4 bench- 60 kilo 3 set 10-12 reps

Get the doritos body shape before songkran

Height- 188 cm

Weight- 76.5 kilo

Fitness diary
8/20/18 PE class (Volleyball) (45 mins) + Fitness (1 hr) Practice golf (2hr)
8/23/18 PE class (Volleyball)(45 mins) + Practice golf (2hr)
8/26/18 PE class (Volleyball)(45 mins) + Practice golf (2hr)+ swimming (1hr)
8/27/18 PE class (Volleyball)(45mins) + Practice Golf (2hours) Fitness(1 hour)
8/30/18 PE class (Football) (45 mins) + Practice golf (4hr) Night round of golf
9/03/18 PE class (Football)(45mins) + Practice Golf (2hours)
9/04/18 Practice Golf (2hours)
9/05/18 Practice Golf (2hours)
9/06/18 Practice Golf (2hours)
9/07/18 PE class (Football)(45 mins) + Practice Golf (2hours)
9/08/18 Practice Golf (2hours)
9/09/18 Practice Golf (2hours)
9/10/18 Practice Golf (2hours)
9/11/18 Practice Golf (2hours)
9/14/18 PE class (Football)(45 mins) + Practice Golf (2hours)
9/21/18 PE class (Football)(45 mins) + Practice Golf (2hours)
10/01/18 Practice Golf (2hours)
10/02/18 Practice Golf (2hours)
10/03/18 Practice Golf (2hours)
10/04/18 Practice Golf (2hours)
10/05/18 Practice Golf (2hours)
10/06/18 Practice Golf (2hours)
10/07/18 Practice Golf (2hours)
10/08/18 PE class (Football)(45 mins) + Practice Golf (2hours)

27/8/18 Improving Your Fitness

Vocab
Flexibility
Muscular Strength
Muscular Endurance

Beep Test Analysis:

My score was 10.8. It was very good compared to standard. I felt pretty good and not
really tired. I didn’t feel any surprised because I’m an athlete which most of MUIDS students
are not an athlete which they are not fit enough, so I was above an average in school. I
thought I could have gone further for the next time
 Cooper Test Analysis:

160 x 15 Laps

Reflection:
My score was 2400. I felt tired and exhausted. I hope that next time I could improve. I
just reached the A grade for cooper test in analysis in my PE lesson. Next time, I will try to
beat my score again and tried to reach more than 15.

Flexibility

Reflection:
I got 19 on my result which I was very appreciated because I have long leg with large
body. I thought I couldn’t do anything better than this, but as I am a golfer I need to improve
my flexibility to be able to create power when I twist my lower body and abs. Flexibility also
prevent injury from playing sports too.

Strength of the flexibility test

- good flexiblity for hamstring

- It does achieve our objective
- cheap and easy to make
- accesible

Weaknesses of the flexibility

- it didn’t test all the body(Just partial of body)
- People who have limitless on their body like length of hand or length of your legs
- Not accurate
- Mr. Stu made it.

04/09/18 Muscular strength and Muscular endurance

Reflection:
I got 2.13 for long jump which it was in the below average category. It was very bad. I
couldn’t believe that I did quite poor. I thought I could have done better. Next time, I will aim
to get at least 2.3m.
Reflection:
For push-up, I got 45 which it put me into good category. I felt pretty good that I was
in the Good category. Next time, I will try my best to get more than 45. I aim for 50 to 55.

Strength
- Minimal equipment required
- Simple to set up and conduct
- The test can be administered by the athlete

Weakness
- Specific facilities required - Long jump pit
- Assistant required to administer the test

11/09/18 Agility test

19.9 seconds

Reflection:
I did it pretty bad because I don’t play sport that requires agility. I played golf which it
doesn’t required any quick change in direction. Golf is sport that stand still and swing. Next
time, I will improve my time by playing sport that require agility skill such as, rugby and
football. These will help me to improve my skill

Strength
- Easy to build
- convenience to do anywhere outdoor or indoor
- There is no age limit
- cheap

Weakness
- Johnny and Gard measure it
- The distance is not accuracy
- Mr. Stu construct it
- the ground is slippery

18/09/18 Speed test 60m

8.88 second

Reflection:
` I did it pretty good better than last year that I used to do it with Mr. Ben and this show
that my power to generate speed is improving. I hope if I can do more fitness, I will improve
my time better.

Strength
 - Easy to conduct
- convenience to do anywhere outdoor or indoor
-

Weakness
- Johnny and Gard measure it
- The distance is not accuracy
- The ground is rough
- there is a line (Obstable)
- The finish line is not accuracy

Review:

In this quarter, I learnt six skills that affect athletes performance which are Beep Test,
Cooper Run, Flexibility, Agility, Speed and Muscular Strength. I think it’s very important for
everyone to know as it can help athlete to be able to improve their performance and know
what do they need to do. I am a golfer which this topic helps me to be able to complete in
higher level and know myself what to do to be a better athlete.

Skeletal System 
It consists of bones, connective tissue and joints.

206 piece

Function:

- Support for the body

- Protecting internal tissues and organs from damage
 - Framework for attached muscles
- Allows movement of limbs and digits
- Produces new red and white blood cells
- Stores fat and minerals, such as calcium and phosphorus

2 types of layer

Outer layer - Hard, densely packed compact bone

Connective Tissue

Cartilage - a strong, flexible connective tissue that can act as a cushion

between two bones to reduce friction