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= YEAR 9 - FITNESS CHALLENGE 2012! =

= __**Welcome to your Wiki !**__ Here you will be keeping a log of all of your achievements in the Health and Fitness unit of work. During the next 6 weeks you will be set a challenge: = =// To prepare, carry out and reflect upon a 6-week fitness challenge that shows your fitness levels have improved. //=

How will I do that?
=== Well - its easy. Your teacher will guide you through it. However, you will have to be responsible for keeping all of the informaion on this Wiki accurate. In addition, you can do some fitness training of your own to ensure you reach all of the targets. ===

What will I do for the next 6 weeks?
Lesson 1 - Get your Wiki ready and start planning. Lesson 2 - Take your baseline fitness tests to see where we are beginning. Set targets for improvement. Lesson 3, 4 and 5 - Follow an 8-station circuit to improve your fitness. Lesson 6 - Repeat your baseline fitness tests to see if you have improved.

So lets get started.

STEP 1: Create your own Wiki. 1.

STEP 2: Copy these tables into your Wiki. This is where you will be keeping all of your results for the next 6 weeks.

__TIMETABLE SHOWING MY INVOLVEMENT IN SPORT AND PHYSICAL ACTIVITY:__ Here you should start by writing all of the things you already do to stay fit and healthy. Next, add in anything you will do over the next few weeks to help you achieve your targets for this 6-week fitness challenge.


 * **Day of the Week** || **PE Lesson**

**(H&F or Swimming)** || **Lunchtime** **(include clubs/groups and any other physical activity)** || **After School** **(include clubs/groups and any other physical activity)** || **Evenings**

**(do you do anything physically active outside of school hours?)** || (optional) ||  ||   ||   ||   || (optional) ||  ||   ||   ||   ||
 * MONDAY ||  ||   ||   ||   ||
 * TUESDAY ||  ||   ||   ||   ||
 * WEDNESDAY ||  ||   ||   ||   ||
 * THURSDAY ||  ||   ||   ||   ||
 * FRIDAY ||  ||   ||   ||   ||
 * SATURDAY
 * SUNDAY

__TABLE SHOWING THE RESULTS OF MY FITNESS TESTS:__
 * ~ Baseline Test ||~ Result in Lesson 2 ||~ Target for Improvement ||~ Result in Lesson 6 ||~ Did I make an improvement? ||
 * 6 minute run (no. of laps) ||  ||   ||   ||   ||
 * Sit-Ups (no. completed in 45 seconds) ||  ||   ||   ||   ||
 * Press Ups (no. completed in 45 seconds) ||  ||   ||   ||   ||
 * Ski Sit (how long can you hold the position for?) ||  ||   ||   ||   ||

__TABLE SHOWING THE RESULTS OF THE CIRCUIT TRAINING LESSONS:__


 * ~ Exercise Completed ||~ Results from Lesson 3 ||~ Results from Lesson 4 ||~ Results from Lesson 5 ||~ Did I make an improvement? ||
 * Sit-Ups (with bent knees) ||  ||   ||   ||   ||
 * Step Ups (using bench) ||  ||   ||   ||   ||
 * Push Ups ||  ||   ||   ||   ||
 * Squat Jumps ||  ||   ||   ||   ||
 * Tricep Dips (using bench) ||  ||   ||   ||   ||
 * Leg Changes ||  ||   ||   ||   ||
 * Shuttle Runs ||  ||   ||   ||   ||
 * Burpees ||  ||   ||   ||   ||