Physical Education CAPE
Internal Assessment
Candidate Name: Kendra Gayle
Candidate Number:
Center Name: Vere Technical High School
Center Number: 100125
Territory: Jamaica
Year: 2022 - 2023
Subject: Physical Education
Teacher: Mr. S. Holness
Table of Content
Acknowledgment…………………………………………………………………...1
Introduction…………………………………………………………………………2
Rational……………………………………………………………………………..3
Profile……………………………………………………………………………….5
Macrocycle……………………………………………………………………….....7
Mesocycle…………………………………………………………………………...8
Microcycle…………………………………………………………………………..10
Daily Plan…………………………………………………………………………...14
Conclusion…………………………………………………………………………..16
References…………………………………………………………………………...17
Appendix………………………………………………………………………….…18
Acknowledgment
First and foremost, I want to thank God for giving me the patience and peace of mind needed to
do this IA. I also want to thank my teacher for guiding me through this IA step-by-step and
providing the appropriate criticism to help me improve my work.
Introduction
The Internal Assessment for Physical Education and Sports requires students to create and put
together, individually, a training plan for 5 to 8 months, which they will be assessing and going
through with their chosen athlete. Students are required to do everything individually as it is an
individual IA, which includes creating their own macrocycle, mesocycle, microcycle, daily plan
and also finding their athletes and creating their profile.
During discussing the IA different sport choices were given out and each student had to pick one
of the many that were listed to focus on. Track and Field was chosen for my IA and it is what I
intended to focus on throughout the whole process.
Rationale
What is a rationale in sports?
It is any changes that take place to make something more efficient or to make someone more
enhanced to reach their full potential when completing a task.
Sporting Activity ( Track and Field)
Track and field is a sport consisting of various competitive athletic contests all surrounding the
activities of running, jumping, and throwing. These events are generally individual sports, with
athletes competing against each other to determine the final victor. There are 5 categories of
running: sprints, middle distance, long distance, relays, and hurdling. Regular jumping events
include the high jump, long jump, triple jump, and pole vault. Throwing events consist of four
events: the shot put, discus, javelin, and hammer throw. There are also "combined events," such
as the heptathlon and decathlon, in which athletes compete in a number of the events listed above
over a two day period. The standard track is 400 meters.
Goals
The goals for this training plan are to:
1. Improve athlete’s muscle and cardiovascular endurance.
2. Improve athlete’s abdominal strength.
3. Improve athlete’s power and speed.
4. Improve athlete’s time.
Objectives:
At the end of competing this training program of 5 months, the athlete should be able to:
1. Run with proper form.
2. Understand the 400m race better.
3. Understand what endurance is and why it is important.
4. Understand the importance of abdominal strength.
Profile
Name: Damion McLean
Gender: Male
Age: 17
Date of birth: March 10, 2006
Sport: Track and Field
Event: 400m
Hobbies: Playing games
Damion is a very industrious and motivated individual who is always prepared for competition
and never backs down. He takes his training and track and field extremely seriously and hopes to
be successful in the future so that he can provide for his family and give back more than he
received. His attitude toward track and field is constantly positive, since he has goals that he
intends to achieve. His performance has improved and continues to improve with time since he is
always resilient. His first 400m time was 54.12s, but after consistent and hard training, his time
was reduced to 52.00s.
What is a Macrocycle?
● A macro cycle is the longest of three cycles and includes all four stages of a periodized
training program (endurance, intensity, competition, and recovery). It is an annual plan
that works towards peaking for the goal competition of the year. There are three phases in
the macrocycle: preparation, competitive, and transition.
Macrocycle
What is a Mesocycle?
● Mesocycles are four to six-week blocks of specific training within the macrocycle that
are designed to accomplish a particular goal and it can further be classified into
preparation, competition, peaking, and transition phases.
Mesocycle
Mesocycle
October
WEEK 1 WEEK 2 WEEK 3 WEEK 4
> > > >
5' light jog 5' light jog 5' light jog 5' light jog
< < < <
/ / / /
High knees 3 x 20m High knees 3 x 20m High knees 3 x 20m High knees 3 x 20m
(walk back) (walk back) (walk back) (walk back)
A-skip 3 x 20m (walk A-skip 3 x 20m (walk A-skip 3 x 20m (walk A-skip 3 x 20m (walk
back) back) back) back)
B-skip 3 x 20m (walk B-skip 3 x 20m (walk B-skip 3 x 20m (walk B-skip 3 x 20m (walk
back) back) back) back)
Straight legs 3 x 20m Straight legs 3 x 20m Straight legs 3 x 20m Straight legs 3 x 20m
(walk back) (walk back) (walk back) (walk back)
Butt kicks 3 x 20m Butt kicks 3 x 20m Butt kicks 3 x 20m Butt kicks 3 x 20m
(walk back) (walk back) (walk back) (walk back)
Ankling 2 x 20m Ankling 2 x 20m Ankling 2 x 20m Ankling 2 x 20m
(walk back)
* (walk back) (walk back) (walk back)
Shoulder stretch 2 x * * *
10s Shoulder stretch 2 x Shoulder stretch 2 x Shoulder stretch 2 x
Tricep stretch 2 x 10s 10s 10s 10s
Toe touches 2 x 10s Tricep stretch 2 x 10s Tricep stretch 2 x 10s Tricep stretch 2 x 10s
Quad stretch 2 x 10s Toe touches 2 x 10s Toe touches 2 x 10s Toe touches 2 x 10s
Glute stretch 2 x 10s Quad stretch 2 x 10s Quad stretch 2 x 10s Quad stretch 2 x 10s
Calf stretch 2 x 10s Glute stretch 2 x 10s Glute stretch 2 x 10s Glute stretch 2 x 10s
Groin stretch 2 x 10s Calf stretch 2 x 10s Calf stretch 2 x 10s Calf stretch 2 x 10s
Groin stretch 2 x 10s Groin stretch 2 x 10s Groin stretch 2 x 10s
Main Focus Main Focus Main Focus Main Focus
Speed & Strength Tempo Strength Tempo & Speed
; ; ; ;
3' light jog 3' light jog 3' light jog 3' light jog
* * * *
Key
> - General Warm-up
< - Specific Warm-up
/ - Drills
* - Stretches
; - Cool down
What is a Microcycle?
● A microcycle is the shortest training cycle, typically lasting a week with the goal of
facilitating a focused block of training, which refers to a specific week of training within
the mesocycle.
Microcycle
Microcycle
October
T MONDAY T TUESDAY T WEDNESDAY T THURSDAY T FRIDAY
I I I I I
M M M M M
E E E E E
5 > 5 > _ REST 5 > 5 >
m 5' Light jog 5' Light jog 5' Light jog m 5' Light jog
i m m i
n i i n
n n
2 < 2 < _ 2 < 2 <
0 / 0 / 0 / 0 /
m * * * m
i m m i
n i i n
s n n s
s s
2 Speed 1 Speed _ 1 Speed 3 Strength
h Main Activity Main Activity Main Activity 5 Main Activity
o 2 x Fly-in 30m 1 5 x 50 x 1 4 x h 5 x 60m x 1 5 m Free weights
u into the wind / 40 x 1 5 x o x Fly-in 30m i -Squats
r x1 2 30m x 1 u into wind x 1 n -Calf raise
s 2 x Fly-in 30m Core r Core s -Power clean
wind supported h Sit ups 3 x 30 Sit ups 3 x 30 -Bench press
x1 o x1 x1 -Deadlifts
2 x Fly-in 30m u Toe touches 3 Toe touches 3
on the curve x r x 30 x 1 x 30 x 1
1 s Crunches 3 x Crunches 3 x
2 x Block starts 30 x 1 30 x 1
from 400 start Russian twist Russian twist
line to 30 x 1 3 x 30 x 1 3 x 30 x 1
Plyometrics Plank 3 x 1'' x Plank 3 x 1'' x
-One leg hop 1 1
(each leg) 3 x
20m (walk
back)
-Lunges 3 x
20m (walk
back)
-Crab walk 3 x
20m (walk
back)
-Indian Jump 3
x 20m (walk
back)
-Frog jump 3 x
20m (walk
back)
-Bounding 3 x
20m (walk
back)
1 ; 1 ; _ 1 ; 1 ;
3 3' light jog 3 3' light jog 3 3' light jog 3 3' light jog
m * * * m *
i m m i
n i i n
s n n s
s s
Key
> - General warm up
< - Specific warm up
/ - Drills
* - Stretches
; - Cool down
Daily Plan
Skill: 400m
Duration: 2 hours 38 mins
Date: October 3, 2022
Objective: This training session is to help:
➢ Develop the athlete’s maximum velocity
Equipment
Cones, Meter wheel, Starting blocks
Warm-up
5 min light jog
Stretching
Shoulder stretch 3 x 10s (each side)
Tricep stretch 3 x 10s (each side)
Toe touch 3 x 10s
Glute stretch 3 x 10s (each side)
Quad stretch 3 x 10s (each side)
Calf stretch 3 x 10s (each side)
Groin stretch 3 x 10s
Drills
High knees 3 x 10m (walk back)
A-skip 3 x 10m (walk back)
B-skip 3 x 10m (walk back)
Straight legs 3 x 10m (walk back)
Ankling 3 x 10m (walk back)
Butt kicks 3 x 10m (walk back)
Bounding 3 x 10m (walk back)
Strides 3 x 10m (walk back) 70%
Main Activity
2 x Fly-in 30m into the wind
2 x Fly-in 30m wind supported
2 x Fly-in 30m on the curve
2 x Block starts from 400m start line to 30m
Plyometrics
- One leg hop (each leg) 3 x 20m (walk back)
- Lunges 3 x 20m (walk back)
- Crab walk 3 x 20m (walk back)
- Indian Jump 3 x 20m (walk back)
- Frog jump 3 x 20m (walk back)
- Bounding 3 x 20m (walk back)
Cool down
3 min light jog
Stretches
Conclusion
All in all this assessment was a success as it benefited both the candidate and their athlete. The
candidate has gained experience and knowledge on coaching and the aspects that comes with it
as well as a better understanding of the sport and their athlete. The athlete on the other hand was
able to gain power and speed, improve both their muscle and cardiovascular endurance, run a
personal best and improve in abdominal strength.
References
https://www.trainingpeaks.com/blog/macrocycles-mesocycles-and-microcycles-understanding-
the-3-cycles-of-periodization/#:~:text=A%20microcycle%20is%20the%20shortest,to
%20progressively%20overload%20training%20volume.
https://www.trainerroad.com/blog/training-periodization-macro-meso-microcycles-of-training/
#:~:text=Mesocycle,fourth%20week%20focuses%20on%20recovery.
Appendix
In the process of getting pictures of athlete training.
