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Midterm

BPK 143 Study Guide - Midterm Guide: Bratch, Vo2 Max, Calisthenics


Department
Biomedical Physio & Kines
Course Code
BPK 143
Professor
Tony Leyland
Study Guide
Midterm

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Training Journal Part 2
Week 7 October 19th-25th
Monday October 19th
Resting heart rate: 60bpm (10 second count was 10 beats)
Activity: Soccer practice and fitness
Duration: 75 minutes
For a warm up we jogged two laps and then for the fitness portion we did a stair
workout (running, skipping stairs, side steps, lunges hops cross overs etc.). We did 3
sets of the stairs, with a 3 minute break in between sets (this was at a high intensity).
After the stairs we had a quick soccer practice and just got a few touches on the ball
and did some passing drills. This portion was at a low intensity.
I took my heart rate after the soccer part of the practice so my heart rate was wasn’t
very high. It was 90 bpm (15 beats for a 10 second count), and this would give an
RPE rating of 9 which is very light. I agree with this intensity rating for the second
portion of my practice although for the stairs portion I would give it an intensity
rating of very hard, especially during the last set were I really had to push myself to
complete the last set.
It was a good practice and I felt accomplished after I finished.
No fitness tests performed.
Wednesday October 21st
Resting heart rate: 54bpm (10 second count was 9 beats)
Activity: Soccer practice
Duration: 90 minutes
Warm up consist of two laps of the soccer field, after that jogging and dynamic
stretching will continue between two cones that are about twenty yards apart. A
variety of dynamic stretches is performed such as high knee runs, butt kickers,
walking lunges, and open and closed knees (abductors and adductors) etc. After
dynamic stretching is completed static stretching is performed based on what I feel
needs an extra stretch (e.g. I sometimes experience tightness in my calves, glutes,
and quadriceps). Our practice consisted of general plays that we want to execute in
the game, there was quite a bit of explaining and during this time we were all sitting
and listening. Once the drill started this involved a lot of running with few breaks
for rest. After the drills we just scrimmaged and I would say this was at a medium to
high intensity (periods where I was very out of breath).
My heart rate after the practice was 150 bpm (for a 10 second count it was 25 beats)
this would give an RPE rating of 15 which would be classified as hard intensity, and
I would agree with this for the last portion of our practice
It is getting to be very cold outside and we have to stay moving constantly because it
is very easy to get cold and this can increase risk of injury.
No fitness tests performed.
Friday October 23rd
Resting heart rate: 54bpm (10 second count was 9 beats)
Activity: Running on the track
Duration: 15 minutes

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No warm up was performed for test 13 and was used as a warm up for test 14 as
well as some dynamic stretching was performed. Test 14 took 9 minutes as 20
seconds which is an improvement from the first test so I was happy about this.
Test 13 my heart rate was 60bpm (10 beats for a 10 second count) which would give
an RPE rating of 6 which is equivalent of nothing at all which I would almost agree
with. Test 14 my heart rate was 162 bpm (27 beats for a 10 second count) which
would give a rating of 16 which would be rated as hard to very hard and I would
agree with both of the rating for each test.
Fitness tests 13 and 14 were performed
Sunday October 25th
Resting heart rate: 60bpm (10 second count was 10 beats)
Activity: Soccer game
Duration: 150 minutes
Warm up consist of two laps of the soccer field, after that jogging and dynamic
stretching will continue between two cones that are about twenty yards apart. A
variety of dynamic stretches is performed such as high knee runs, butt kickers,
walking lunges, and open and closed knees (abductors and adductors) etc. After
dynamic stretching is completed static stretching is performed based on what I feel
needs an extra stretch (e.g. I sometimes experience tightness in my calves, glutes,
and quadriceps). When the game starts there is a lot of sprinting and then jogging
and this goes on for a big portion of the game. There is some time on the bench and
then we are sitting/standing and waiting to be put back into the game. My heart rate
after the game was 120 bpm (20 beats for a 10 second count) this would give an RPE
rating of 12 which would give a rating of moderate. My perceived intensity level of
the game was a lot higher, and I would give it more a rating of hard to very hard.
This was our first loss of the season and it was an outcome we didn’t deserve, we
outplayed the team by heaps and unfortunately they got an unlucky goal and we got
an outcome that we didn’t want.
No fitness tests performed.
Week 8 October 26th to November 1st
Monday October 26th
Resting heart rate: 54bpm (10 second count was 9 beats)
Activity: Soccer practice and fitness
Duration: 90 minutes
For the fitness portion we did a track workout and it was a mini ladder (100m, 200m,
300m, 300m, 200m, 100m) and each distance was done at your maximum and your
recovery was jogging to the next start line, except after the 300m we had a lap
recovery and a 1-minute break. For example, if you started at the 100m start and
sprinted 100m (you would end up at the finish line) and your recovery would be
jogging to the 200m start line.
For the practice portion it wasn’t very long and we ended a bit early because it was
raining and we were low on players so we just had a scrimmaged and did some
shooting drills with the goalie.

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My heart rate after this was 150 bpm (25 beats for a 10 second count) this would give
an RPE rating of 15 which would be classified as hard. I would definitely agree with
this, portions of the fitness were hard but it wasn’t so hard were I thought I wouldn’t
be able to go on.
This was definitely a good fitness session although I was a little groggy because I
woke up from a nap right before.
No fitness tests were performed.
Wednesday November 28th
Resting heart rate: 54bpm (10 second count was 9 beats)
Activity: Soccer practice
Duration: 90 minutes
Warm up consist of two laps of the soccer field, after that jogging and dynamic
stretching will continue between two cones that are about twenty yards apart. A
variety of dynamic stretches is performed such as high knee runs, butt kickers,
walking lunges, and open and closed knees (abductors and adductors) etc. After
dynamic stretching is completed static stretching is performed based on what I feel
needs an extra stretch (e.g. I sometimes experience tightness in my calves, glutes,
and quadriceps). After we did some defending drills, there was a portion of time we
stood and listened as he explained the drill. Once the drill commenced this was at a
high intensity with a lot of running and checking the other player trying to get the
ball off them. After this drill we had a water break and scrimmaged for the rest of
the time, this was at a high intensity as well with a lot of running happening. My
heart rate was at 132 bpm (22 beats for a 10 second count) this would give an RPE
rating of 13 which would classify the intensity as somewhat hard and I would agree
with this rating (it was hard but do-able).
It is still freezing cold at night and this is getting noticed at practice
No fitness tests performed.
Sunday November 1st
Resting heart rate: 60bpm (10 second count was 10 beats)
Activity: Soccer game
Duration: 150 minutes
Warm up consist of two laps of the soccer field, after that jogging and dynamic
stretching will continue between two cones that are about twenty yards apart. A
variety of dynamic stretches is performed such as high knee runs, butt kickers,
walking lunges, and open and closed knees (abductors and adductors) etc. After
dynamic stretching is completed static stretching is performed based on what I feel
needs an extra stretch (e.g. I sometimes experience tightness in my calves, glutes,
and quadriceps). I started the game which was nice but about 15 minutes in I
collided with an opponent and her knee/shin hit me right under my right knee, I
went down right away and had trouble getting off the field. It wasn’t that I hurt a
muscle/ligament it was more of a stinging pain due to the collision, I stayed off for
the rest of the half and then played most of the second. My heart rate when I came
off was 126 bpm (21 beats for a 10 second count) this gave an RPE rating of 13
(rounded 12.6 to 13) which would be classified as somewhat hard. Although my
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