Rap Attack

After the feedback from my first slam poem about my mum, I have decided to write another.

I would like it to be performed before the initial poem because this one is going to be about myself, and my journey. Although the rap wont be sad, I would like it to be personal to me, raw and hitting. This way I hope everyone can enjoy it and relate it to there own personal experiences.

Here goes:

Let me break it down,

My names Alice Chattaway as most of you know and with a surname like that don’t think I’m laying low.

I speak my mind and I know where I stand, start pissing me off, calling me names, just bare in mind that I can do the same.

People seem to think that women should be silent, but I’m speaking up for this gender and I’m not getting violent,

I’m not using my hands, just speaking my mind. Lets all chill, just being cruel to be kind.

Feeling the frustrations of having so much to say, yet time after time it’s me who has to pay.

Just because I played with Barbie dolls don’t think I can fit into the moulds that society has given us today.

So next time you take notes of the fucks I give, ask yourself a question…

Is she really that aggressive?

4 Replies to “Rap Attack”

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  2. Astrand 6-Minute Cycle Test

    (A physical fitness assessment measuring aerobic capacity)

    🌐 Target: 70% of max heart rate

    ⏱️ Activity: Running/jogging or cycling

    🕒 Duration: As long as possible within 6 minutes

    💡 How to calculate:

    – Record the distance covered (in meters) during the last minute of effort.

    – Use the formula: (distance in m / 6) × 3.2 = maximal
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    **Objective**

    The Astrand 6-minute Cycle Test is designed to assess an individual’s
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    This test is commonly used to evaluate the maximum oxygen uptake (VO₂max) and
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    **Required Resources**

    To conduct the test effectively, the following
    resources are essential: a bicycle, a paddle resistance setting, a bike monitor or speedometer to track revolutions per minute (RPM),
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    Additionally, a way to measure lactate levels may be required
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    **How to Conduct the Test**

    The test begins with a 5-10 minute warm-up ride at a low resistance setting to prepare the participant mentally and physically.
    The main test consists of cycling at increasing resistance every minute until the participant can no longer sustain for one
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    **Convert RPM to km/hr**

    The results from the test are often converted into kilometers per hour (km/h) for easier interpretation by cyclists.
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    [ \textSpeed in km/h = \textRPM \times 2.8 ]

    **Convert Speed to Watts**

    To calculate power output, the speed is converted into meters
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    Power in watts (W) can then be determined using the formula:
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    **Assessment**

    The results from the test are used to calculate various parameters, including maximum speed (Vmax), oxygen uptake (VO₂max), and anaerobic threshold.
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    – Non-invasive assessment of aerobic and anaerobic
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    **Disadvantages**

    – Requires specialized equipment and trained personnel.
    – The test may be time-consuming to administer and analyze.

    – Potential safety concerns for untrained
    individuals without proper warm-up.

    **References**

    1. American College of Sports Medicine, *ACSM’s Exercise Testing and Prescription*,
    7th Edition.
    2. Davies, S.J., & Thompson, P.D. (2003). *Exercise and its Benefits*.

    3. Gaesser, G.A., & Lamb, K.R. (1998). *Interpretation of Anaerobic Threshold: Implications for Fitness Testing*.

    **Page Reference**

    This article can be found on page 15 of the fitness testing manual provided by the local sports medicine clinic.

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