P.E 1.6

Task One

After reviewing my initial Volleyball Serve I identified the following faults in my technique. Having my line of gravity at the back of my body and having a flexed left leg which means my base of support is narrow.

With my line of gravity behind me, I won't be balanced and I'll be unstable, meaning I won't be able to generate as much force as if my line of gravity was directly through my body.

Having a flexed left leg will lessen the amount of force that can be generated, because I am unstable. Because my left leg is flexed I will have a narrow base of support. This means I won't be able to use my larger muscles therefore, my serve won't be able to generate much force. As the lady in the right image has her left leg extended, she is able to contract more muscles to generate more force, meaning she is able to hit the ball more accurately.

In order to fix my technique, I will need to do massed practice so I am able to cultivate this technique to a higher level and keep on practicing it over and over till my technique is at an above-average level.

After reviewing my execution of the Volleyball Serve I identified the following faults in my technique. Having my line of gravity in front of my body and having an unstable base of support.

With my line of gravity in front of me, my base of support will be narrow and I will be unstable, causing me to be unable to generate as much force then if I had my line of gravity going directly through my body.

Having both my legs flexed while leaning forward, my base of support will be unstable and very narrow, meaning that I won't have as much control or force in my serve then if I did have a stable base of support. With my base of support how it is now, my serves will not be efficient or at a high level.

In order to fix my execution, I will need to continuously practice this technique. To improve, I will need to fix my line of gravity and base of support so that my mistakes will be fixed and I my technique would be a at a greater level then it was before.

Task Two

Once I identified the faults in my technique I had to choose different Types of Practice to help me improve. The two Types of Practice I chose were Part and Massed practice. Part practice is where you break down the technique into parts and then bring them together as a whole after practicing them in parts. Part practice is good for breaking down complex skills where you can practice the parts of the skill that aren't at a high level to increase your proficiency and skill for those parts. An example for Part practice is, i.e, tackling in rugby. 

Massed practice is where you constantly practice without taking any breaks till you are able to raise your technique proficiency and you're able to perform this skill at a high level. This practice is good for low energy consuming tasks and simple tasks.

The way I used these Types of Practice's was by continously practicing my throw before continuing trying to master my over arm serve without taking any breaks during this whole thing. This helped me improve my over arm serve technique, showing results of improvement in my skill. Also, I made sure to work on my stance when serving the ball and the way I make contact with the ball. For my stance, I made sure to stand in a way which I was able to have a good center of gravity, have good stability and have correct timing for when the ball is coming down from my throw and I am about to make contact to the ball. The way I practiced my contact with the ball was by throwing the ball and trying to hit the ball on an angle so that the ball will spin on an axis so that it is able to go downwards faster, making it harder for the opposition to be able to receive the ball. Once I made sure that all of my techniques were at a high level, I put them all together to make each three techniques into one, natural and free-flowing serve.

My second strategy I used was knowledge of technique. I used vidalyze to be able to analyze my technique while referring to a professional volleyball player's serve. While referring I was able to analyze the professional's technique which helped me remember to make sure my line of gravity goes through my body and to keep my left leg extended so that I have a good base of support. This helped me when I was trying to get the correct posture while practicing my over arm serve. Because I referred to the professional volleyball players serve, I was able to learn the over arm serve faster and at a higher standard.

The reason I used these strategies is because it would help me learn how to perform the over arm serve faster than any other strategies and I'd also be able to perform the serve at a high level.

My practice sessions were worth the amount of time, due to the skill level my over arm serve is at. I was training hard when practicing my serve, making sure I was able to perform it at a high standard and to show that my practice paid off through my technique when serving. During my practice sessions, I was motivated to succeed in cultivating my technique in over arm serving to a high level, making sure that I wasn't being distracted by others who weren't practicing their technique in over arm serving and were either playing fun games of volleyball or were just playing around with the volleyballs (shooting hoops, etc). This shows that I was able to properly use my practice sessions

Task Three

                         BEFORE                                                                                      AFTER

After six weeks, I was able to see the improvements in my technique when serving the ball. During the six weeks, I was able to stay motivated to correctly serve the ball continuosly to improve my technique to a higher level. As you can see in the photo above, my left leg is flexed, which gives me a greater base of support and center of gravity. 

The way I know that my technique improved was by how I was able to fix my previous faults in serving. Some of my previous faults that I had, like my line of gravity and having a flexed left leg which made my base of support unbalanced.
           Before                                                                     After

When comparing my serving to my "before" picture, I was able to identify that my line of gravity was in front of me. And now looking at my "after" photo I am able to see that I have improved, the evidence is my line of gravity going through my body, which shows that I am more stable than I was in my first serve.

The results on my serve shows evidence of improvement due to my score of 5/5 (now) compared to 2/5 (previously). This improvement in score shows that my time during practical lessons were worthwhile due to my motivation in trying to increase my over arm serve. My motive during practicals, being increasing my over arm serve's technique has been shown through my increase in score and technique.

The strategies I used to increase my over arm serve were able to help and improve my skill in serving. My Part practice was able to increase my skills independently, and through that practice I was able to use each skill proficiently (Throwing up the ball, posture and stance, preparing to strike the ball, etc.) I put them altogether to create one, fluent over arm serve. While practicing my serve, I used Massed practice. Because the over arm serve wasn't a high energy demanding task I was able to use Massed practice proficiently and efficiently for my serving technique and my posture.

The different factors that influenced my result was my motivation to increase my technique, my motivation for wanting to complete the assessment and my motivation to be able to play a proper game of volleyball at above-average level.

If I was to do my practice again, I wouldn't do anything, since I was able to get to a level that I am happy with.

Physiology Section

When I play Basketball some short term responses to exercise are increased heart rate and response time to muscles.

The first short term response to exercise is that my heart rate increases. The reason my heart rate increases is so that my body can pump out more blood, which results in more oxygen uptake in the working muscles. 

The second short term response to exercise is my muscles increasing in temperature. The reason my muscles increase in temperature is because my muscles are working harder which results in myself sweating which helps cool my body so I don't over heat. This happens in Basketball because my body is reacting to the exercise.

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If I was to play Basketball for a season, some long term adaptions are stronger cardiovascular system and stronger muscles in my body.

The first long term adaption when playing Basketball is a stronger cardiovascular system.

This happens because the heart rate increases in each game, which helps the heart get use to the exercise and strengthens the heart to pump out more blood and oxygen around the body.

The second long term adaption when playing Basketball is stronger muscles in my body.

This happens because as I'm playing, my muscles gradually break down, which allows protein to enter the broken down muscles and make them larger so that they can consume more oxygen.

1.1 Log 6 (Kickball)

Log 6- 15/08/18

On Friday, my class played Kickball, where I was influenced by two factors. These two factors that influenced me are challenge and aesthetic appeal. The way challenge influenced me was that I had to make sure I didn’t get hit by the ball or get caught out, which influenced me to run faster and to move at a faster rate to make sure I wasn’t hit. I was also influenced to kick the ball harder so that the ball wasn’t easily caught. The way aesthetic appeal influenced my performance, was that when I kicked the ball, I would get a thrill of joy knowing that the opposing team wasn’t able to catch me out, I also got a thrill from the feel of the ball making impact with my foot, which influenced me to kick the ball harder and harder.

1.1 Log 5 (Modified Touch)

Log 5- 08/08/18

On tuesday, my class played Modified touch, where I was influenced by two factors.
These two factors that influenced me are social factors and well-being. The way social
factors influenced my performance was that I was able to play in a group of people that I
am friends with and I was able to bond with them through this game of modified touch. The
way well-being influenced my performance was that when playing the game, I knew my
participation would benefit my physical well-being and hopefully make me fitter.

1.1 Log 4 (King Dodgeball)

Log 4- 08/08/18

On friday, my class played King Dodgeball, where I was influenced by two factors. These two
factors that influenced me are sense of achievement and fun and enjoyment. The way sense
of achievement influenced me was when I was able to either catch the ball on the full or by
hitting someone with the ball, causing them to be out. Getting the opposition out and dodging
the ball others threw at me gave me a sense of pride and achievement. The way fun and
enjoyment influenced my performance was that I was able to enjoy the game we were playing
and so I was influenced to perform at a higher standard. I also had fun playing with people that
I’m friends with.

1.1 Log 3 (Modified Touch)

Log 3- 01/08/18

On tuesday, my class played Modified Touch, where I was influenced by two factors. These two factors that influenced me are challenge and being able to go at my own pace. The way challenge influenced me was when my team had the ball and we were about to score a point, but then we were tagged by the opposing teams, which made me feel more influenced to help the team score a goal and helped me perform at a high standard. The way being able to go at my own pace helped me was when the flow of Modified Touch intensified, I was able to think for a second or two and then become clear headed, which helps me change the game into a flow suitable for me and enabling me to go at a pace that I am well acquainted with.

1.1 Log 2 (Island Ball)

Log 2- 27/07/18

On tuesday, my class played Island Ball, where I was influenced by two factors. These two factors that influenced me are fun and enjoyment and social factors. The way fun and enjoyment influenced me was, because of my previous experience with the game, I knew how to play the game successfully and I was able to enjoy the game more when I was playing with others. I also had fun, because I enjoy playing evasive sports where I invade other people's zone and capture their flag to get a point. The way social factors influenced me was, because I was able to work fluently with the other teammates to successfully gain points against the opposition. I would sometimes bait the team to try and tag me, allowing my teammates to sneak into the opposition’s zone and take the ball.

1.1 Log 1 (Ki o Rahi)

Log 1- 26/07/18

Last term, my class played Kio Rahi, where I was influenced by two factors. These two factors
that influenced me are sense of achievement and well-being. The way sense of
achievement influenced me was by giving me a sense of pride after completing the game
of Ki-O-Rahi. The way I gained pride was from participating, not giving up and winning the
game, which gave me a sense of achievement. The way well-being influenced me was that
if I participated in the lesson, I might get fitter and it’ll help my physical well-being.

Follow-Through

In the follow through phase I still need to contract certain segments. To make sure my shot is effective I need to contract my smaller muscles in my arm. I need to use the right timing during my sequence so I can throw the ball with strength and be as accurate as I can. Also you can see that I am following the sequence because my arms are the only muscles contracting in this phase

While in the follow through phase the joints that are being used are the shoulder and elbow joints

While moving from the execution phase to the follow through phase both my Shoulder and Elbow joints are working. 

1. The Shoulder joint is a ball and socket joint which is extending. The agonist muscle contracting to make this movement is the Latissimus Dorsi  and the antagonist muscle relaxing in this movement is the Pectoralis.

2. The Elbow joint is a hinge joint which is extending. The agonist muscle contracting to make this movement is the tricep and the antagonist muscle relaxing in this movement is the bicep

The differences/similarities I can see in my joints and the ideal are that his elbows are still flexed where mine are extended.

In the follow through phase, I am using the Law of Action and Reaction. Newton's Third law states that whenever a force is applied there is an equal & opposite reaction. If an athlete exerts a force on the ground in order to push off, the ground will exert an equal/opposite force on the athlete pushing them into the air. Action Force= Athlete pushing into the ground. Reaction Force= Athlete rising into the air.
I can see that I am producing force by flexing my knees, the more I flex my knees the more force I can produce in my body and therefore further the ball will be able to go. The greater the action, the greater the reaction.

In the follow through phase balance and stability is still important to producing a well executed shot. To be balanced in this phase I need to make sure that my center of gravity is around my chest. I can see that I am balanced in the follow through phase because my center of gravity is in my body. Also I know I am balanced because I have two base's of support and my center of gravity is in the ideal place. The differences/similarities I can see in my balance and stability between me and the ideal is that his arms are flexed while mine are still extended. 

Execution

In the execution phase I still need to contract as many segments as possible to generate maximum force. As well as using my lower body segments, I also need to contract my upper body muscles in my Basketball Shot. In order to generate maximum force I need to follow a sequence, if you are going from a flexed position to an extended one it means that you are passing through the force from your larger muscles, to your smaller ones. Also, I need to make sure the timing is correct in my sequence. This means that when I'm generating the force from largest to smallest each muscle has to contract one after the other with the correct timing for a more coordinated shot.

While in the execution phase, the joints that are being used are the knee, hip and elbow joints.
The knee joint is a hinge joint and the agonist (contracting) muscle is the quadriceps and the antagonist (resting) muscle is the hamstring.
The hip joint is a ball and socket joint which is extending and the agonist (contracting) muscle is the glueteus maximus and the antagonist (resting) muscle is the Hamstring.
The elbow joint is a hinge joint that is extending and the agonist (contracting) muscle is the tricep and the antagonist (resting) muscle is the bicep.

The differences and similarities I can see in my joints and the ideal are that my arms aren't fully extended and the ideal is extended, I also noticed my knees also aren't fully extended.

In the execution phase, I am using the law of ACCELERATION. This second law states that when a force is applied to an object it will move in the direction of the force being applied, and will accelerate at a rate dependent upon, the size of the force and size of the object, a small object will move faster than a larger object, greater force will move an object faster than a smaller force. The more force I produce and flex my muscles during the preparation phase, the more further I can shoot the ball. The way I am applying force on the basketball is by contracting my legs, the more I contract my legs the more force I produce. Therefore pushing the ball away from my body and using that force to accelerate the basketball into the direction of the hoop.

In the execution phase balance and stability is important to produce a well coordinated shot. To be balanced my centre of gravity has to be around my chest. Centre of gravity can be defined as  the hypothetical point around which the force of gravity appears to act. Also, I know I'm stable in this phase even though I have no base of support, because my centre of gravity is still in the ideal place. The differences and similarities I can see in my joints and the ideal are that my arms aren't fully extended and the ideal is extended, I also noticed my knees also aren't fully extended.

Preparation

To generate maximum force, use as many segments as you can with correct timing. I was using as many segments as I could and made sure that they were all timed and were in the correct order to maximize the amount of force I could to take the shot. When I am flexing my knees, I know that I am using the segments in my legs. When I am flexing my knees, I know that the larger muscles in my body are being contracted.

When I am in the preparation phase, I can tell that I am using the knee, hip and elbow joint.
The knee joint is a hinge joint which is in the flexed position and the agonist (contracting) muscle is the hamstring and the antagonist (resting) muscle is the quadriceps.
The hip joint is a ball and socket joint which is in the flexed position and the agonist (contracting) muscle is the quadriceps and the antagonist (resting) muscle is the Gluteus Maximus.
The elbow joint is a hinge joint which is in the flexed positions and the agonist (contracting) muscle is the tricep and the antagonist (resting) muscle is the bicep.

In the preparation phase, I am using Newtons law. The law I used was the Inertia law where a body will stay in a rested state unless an unbalanced force is acted upon it. The way I was able to overcome inertia was by contracting my hamstrings and lowering my body which creates a greater force. High mass & high inertia = difficult to move.

In the preparation phase, I am also showing Balance and Stability. The line of gravity (LOG) can be defined as the line that goes through the base of support (BOS) when you are balanced, and unbalanced when your LOG is outside your BOS. The base of support can be defined as the point of contacts that someone makes with the supporting surface. My line of gravity is located in the middle of my body and in between my legs. There for I am stable which allows my body to produce enough force in the preparation. I can tell that I am stable because I have two feet on the ground which widens my BOS. The differences/similarities I can see in my balance and stability compared to the ideal are that my LOG and BOS are where the ideal points are.

Log 1 (Fastball)

Log 1- 2/3/18

Last friday, my physical education class played a game called fastball. In this game,
I was able to show the interpersonal skills of Supporting and encouraging others.
The way I showed Supporting and encouraging others was by patting them on the
back, giving them compliments, giving them words of encouragement, etc. An example
of how I would encourage someone would be as if my teammate had just failed to
score and feel gutted about it, so I would go up to them, give them a pat on the back
and say, “That was a nice try”, cause when they hear that, it’ll be a huge boost of morale.

Impact - The impact of Supporting and encouraging others is a huge boost in morale,
they’ll have more confidence in attempts at attacking/defending, they’ll enjoy the game
more, there would be better teamwork.

Log 2 (Obstacle Course)

Log 2- 13/3/18

On Thursday, 8th of March, we played an obstacle course game where we had to
attempt and complete the obstacle course. In this game I used the interpersonal
skill Solving Problems. The way I showed Solving Problems was by successfully
solving any problems that I found along the obstacle course, these problems were
being blinded, having others voices over power my partners, having different commands
to obey (These 3 were when I was blindfolded), not being loud enough and holding up
others behind me that are also doing the obstacle course (These 2 were when my
partner was blindfolded). An example of me Solving Problems was when I was
blinded, I made sure to be paying attention to what my partner wanted me to do.

Impact - The impact of using Solving Problems is when there are problems that you
and your team are faced with, you can solve them quickly and keep the flow of the
game going, when Solving Problems you can also show your resourcefulness by
changing these problems into new found opportunities.

Log 3 (Basketball)

Log 3 - 14/3/18

On Friday, 9th of March, we played basketball, in the game I was able to show
Including others, the way I showed this interpersonal skill was by subbing off the
court with others and keeping the flow of the game when jumping on and off. I also
showed Including others by giving people the opportunity to play in the game, giving
others the ball, making sure everyone gets a turn, etc.

Impact - The way Including others can impact the game is by having a stronger
bond with better teamwork, more players attempting to play, better interaction with
others, etc.

Log 4 (Kickball)

Log 4 - 20/3/18

On Thursday, 15th of March, we played the game Kickball where we showed all kinds of
Interpersonal Skills. The main interpersonal skill I used was Effective Communication.
The way I showed this was by informing my team of places to be, to quickly get to the
kicking area and to make tactics to give us a better advantage. An example of me using
Effective Communication is when I am able to tell my teammates what to do, where to
go, etc. Using Effective Communication I am able to explain and help my teammates
understand strategies and tactics to use when playing a game.

Impact - The way Effective Communication can impact the game is by having a better
positioning, more successful plays, better tactics with your teammates, etc.

Log 5 (Doctor Dodge)

Log 5 - 28/3/18

Description of the game “Doctor Dodge” - The game Doctor Dodge, is a game that
combines Dodgeball and Freeze tag, but only one person can revive their teammates
that have been hit by the dodgeballs, which is the “Doctor”. The way to get the doctor
out is by throwing a specific ball at him, which was a yellow dodgeball in our game.
The team that are throwing the dodgeballs are aiming to get out the doctor and his/hers
teammates in the running team. The team running are aiming to get to each side of the
gym to get more points for their team.

On Friday, 23rd of March, we played a game created by C.J, Neiko and James. In this
game I was able to show the interpersonal skill Negotiation. The way I showed this
interpersonal skill was by giving others instructions and making sure they understand
my instructions so we are able to pull off the strategy. An example of how I negotiated
with my team is by exchanging and enhancing strategies by bouncing back and forth
ideas, etc.

Impact - The way Negotiation can impact the game is by being able to understand
the strategy more, more success when attempting these strategies and better teamwork.

Log 6 (Multi-sport)

Log 6 - 28/3/18

On Tuesday, 27th of March, we played Multi-sport. In this sport I was able to show the
interpersonal skill Cooperation. The way I showed this was by being able to adapt
and work well together with everyone in all the different kinds of sports that we played
in the game. An example of a way I showed Cooperation is when the team was in a
bad position, I was able to adapt and stop the opposition from getting a point over us.

Impact - The way Cooperation can impact the game is by being able to work well with all of your teammates, having a good understanding of each other and having good positivity.