SUBMISSION DEADLINE: TUESDAY 5TH MAY 2020

The following will be assessed in all components of the Physical ActivityTask:

3.1. monitors and evaluates own progress in achievement of personal fitness
and health goals through regular participation in a programme;
3.2. evaluates and participates in various recreational physical activities, sport
and games with the view to make a choice about participation and long term
engagement in at least one recreational physical activity.

TASK 1
This activity forms the first part of your Physical Activity Task.
Complete the preparatory activities below before beginning this task.
Note: Ensure that your goals below are “S.M.A.R.T” goals; Specific, Measurable, Attainable,
Realistic, with a clearly defined Timeframe within which to pursue and achieve them.

Preparatory Activities
Activity 1 - Goal planning

1.1. Complete the goal planner below.

One month goals One year goals Lifetime goals

Walking briskly for 10 Trying out one new focus more on fruits,
minutes every day weekly workout routine every whole grains, and fat-free
month or low-fat dairy products
15 minutes of weight Attempting to stretch Improving my flexibility
lifting, 2 times a week more, preferably after a and balance by practicing
workout yoga
Try out aerobics 2 weekly Improve upon my eating Improve muscle volume
habits
Improve upon my
swimming by practicing 2
times a week
20 minutes of bike riding,
2 times per his week
eat less carbs
1.2. Which of these goals are essential to your happiness?

Lifetime
goals which will improve my health and stamina

1.3. Which of these goals are important for your future development?

Lifetime goal
Ill end up extending my lifespan

1.4. Which of these goals would be nice to achieve but you could live without?

Building muscle definition

Activity 2 – Setting goals to improve your health and fitness

2.1. Refer back to Activity 1. Which of your goals were important for improving your fitness and
health?

running
Eating healthy
2.2. Complete the pie graph below by filling in your goals in the appropriate parts. Fill in three goals
for each aspect. Rate how much effort you are currently putting in to achieve these goals. Use a rating
scale of 1 to 10 where 1 is no effort and 10 is a lot of effort.

PHYSICAL INTELLECTUAL
FITNESS DEVELOPMENT
AND
HEALTH

SOCIAL EMOTIONAL AND

DEVELOPMENT SPIRITUAL
DEVELOPMENT

1. A.

With the previous activities in mind, plan a physical fitness programme for yourself in which
you include both short-term and long-term physical health and wellness goals.

Your fitness programme must cover a period of six weeks in which you exercise three times a
week. Your exercises should show an increase in amount, complexity and intensity over the
six-week period. Use the evaluation sheets that follow in order to track, monitor and report on
your progress.
 WEEKLY FITNESS EVALUATION SHEET

WEEK 1 SESSION 1 SESSION 2 SESSION 3

DATE: DATE: DATE:

Description of jogging Press up skipping

exercise completed

Duration of exercise 36mins 30 7mins

session

Description of warm Warm up: walking Warm up: 8 inward Warm up: 10
up and cool down briskly hip rotations, 8 jumping jacks
completed outward hip 10 air squats
Cool down: body rotations (each
stretching side)
8 forward arm Cool down: Walking
circles, 8 backward for 10 mins
arm circles

Cool down: body

stretching
Evaluation of 47 46
flexibility (number of 48
cm)
Evaluation of 30 27
muscular strength 20
(number of push-
ups/min)
Cardiovascular
fitness Resting pulse 86 Resting pulse 75 Resting pulse 66

Exercise pulse 83 Exercise pulse 80 Exercise pulse 70

Recovery time 67 Recovery time 76 Recovery time66