Sport Science (Foundation)

Online assessment task

Weebly Fitness Page

Task
As part of your learning in our unit on fitness, you will develop a website page that will incorporate your fitness
program plan, goals, and photographic evidence of your engagement in fitness, fitness testing results and
analysis of results. This task will form your end of term assessment and you will also have the opportunity to
have your page evaluated by a peer (peer-assessment). As a class we will go through how to set-up your
Weebly page, however instructions will also be included on the back of this document.

Please see below each element you must include on your webpage.

(Each tab reflects a certain criterion, therefore missing out some of this information will result in a Z mark
for that particular criterion).

1) Homepage (this is the first page that will appear when you have accessed your site) Relates to
criterion 3
- About you: your name, age, do you play a sport, rate yourself out of 10 for your fitness level.
- Your goals for the fitness unit & four week plan: What do you aim to achieve? Why? What are
your strengths and weaknesses now? How does this goal align with the SMART principle?
- Why is fitness and being physically active important?
- What are the benefits of physical activity?
- What are some potential barriers for lack of participation in physical activity?
- Insert a link button, and link this to the assessment material for easy access.

2) Introduction to fitness (tab 1) Relates to criterion 3

- What are the two main areas where components of fitness fit within?
- What are the components of fitness? Provide a definition of each.
- Find an exercise or sport that matches each component of fitness.

3) Fitness Testing & Results (tab 2) Relates to criterion 1

- Why are elite athletes required to test their level of fitness? What will the results show?
- What tests can be used to assess each component? Use some diagrams, pictures and/or videos of
some of these tests- you can insert youtube videos onto weebly pages but please make sure you
reference these.
- Pre-program test: Construct a table in word, with your initial results (score), your rating against
standard fitness norms and the component of fitness that is tested. The table should look like this:

Pre-program fitness testing

Test Type My score My rating (norms) Fitness component(s) tested
Beep Test
Vertical Jump
Sit & reach
20 metre sprint
Agility test
Plank
Standing stork test
Core test
Push up max
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Online assessment task

- Post-program test: Use the same table for your second set of results but you will need to add an
additional column that is titled improvement, this will be an up arrow (increase) or down
(decrease).
- What fitness components are your strengths?
- What fitness components require improvement?
- What two fitness components will you focus on for your individual training program? Why these
two?

4) My fitness program (tab 3) Relates to criteria 2, 4, 5 & 7

- Terms & definitions of the following:
FITT PRINCIPLES (frequency, Intensity, Type and Time): what do each of these principles
mean?
Adaptability- definition
Specificity- definition
Variety- definition

- What are the dominant types of training?

- What types of training may relate to two specific fitness components focussed upon for your
personal plan?
- Your fitness program: Develop a table (in word) and insert to your Weebly page- see the sample
table below. Your table must include a minimum of three activities, a fourth session may include a
recovery session. Your program as a whole, must incorporate the principles you have learnt: FITT,
specificity, adaptability, and variety. So you need to spend time considering how you will increase
the workload whilst avoiding injury and overtraining. Notes may include information about types
of exercises, other areas of fitness incidentally included, terrain, or changes & modifications you
made to the plan during the week.

MY FITNESS PROGRAM: Flexibility & Cardiovascular Endurance

Week Session 1 Session 2 Session 3 Session 4 (optional) Notes

1 Introductory session: Short Yoga- Gym class 1 Jog- 4 minute intervals Walking the dog- 30 Dog walk on undulating
jog (2 minute intervals of hour (beginner flow for 20 minutes minutes terrain, some hills. This
work & rest for 20 minutes) class) week both flexibility &
Date/ location: cardiovascular were
14/04 Date/ location: Date/ location: included.
Fernwood Gym Date/ location: 17/04 19/04
15/04 Pipeline Track Alum Cliffs Trail
Fernwood Gym
2 Extended jog: 15 minutes Yoga- gym class Jog- 20 minutes & 5 Foam roller session & Stretches included
jogging, 10 min power walk (Vinyasa flow) 1 minute walk stretches: 30 minutes hamstring, quad,
(25 min) hour Date/ location: Date/ location: downward dog, rotations,
Date/ location: Date/ location: 23/04, Seven mile 25/04, At home and spinal rolling
20/04, Pipeline 21/04, Lulu lemon beach
store
3 Gym Circuit Rock Climbing Jogging Bushwalk Rock climbing included
Bike ride- 10 Indoor Gym (1 hour) 5km continuous/ 10 Cathedral rock- 4 muscular endurance,
Cross-trainer- 10 minute walk hours balance & flexibility.
Box jumps (1 min) Date/ location: Date/ location:
Squats with kettlebell (1 min) 28/04 Date/ location: 1/05 Bushwalk was slow-pace
Repeat (40 min) Rock it climbing 30/04 Seven mile beach but on difficult terrain,
Date/ location: centre Seven mile beach mostly uphill
27/04, Fernwood Fitness
4 Jog Pilates- 1 hour HIIT circuit Walk HIIT circuit- rotation x3 of
30 minutes continuous- 5 40 minutes 1 hour, at beach with suicide runs, squat jumps,
minute rest Date/location dog- small intervals of pushups, situps, planks &
Date/location 04/05 Date/location jogging for 2 minutes kettlebell swings with a 1
3/05- treadmill @ Fernwood Aquatic Centre Gym 06/05, home backyard max min rest in between
fitness Class Date/location, 08/05 activities
7mile
- How did you apply for all fitness principles in your fitness plan? Explain.
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Online assessment task

- What safety precautions will you take to ensure you limit injury, pain and incidental accidents
whilst exercising?
- Choose two of your sessions and write a detailed session plan including information about the
activity, intensity, chosen location, fitness components being used, energy systems most
dominant, major muscles being used. You may need to do some research and therefore include
any references in the final list (tab 5).
- Reflections (four): For each week of your fitness plan you must include a one paragraph reflection
involving how you believe your fitness may/ or may not be improving and why, whether you will
make any modifications and why, rate your enjoyment of your activities and some improvements
that can be made for following weeks or future sessions.

5) Results, achievements & peer evaluations (tab 4) Relates to criteria 1 & 8

After you have completed the final fitness testing for this unit on fitness, you will need to analyse the results to
demonstrate your improvement and how your body responded to a training program. This will tell you whether
your training program was effective and whether adjustments can be made to future training programs.

- Results: You will need to select just a few of the fitness tests (those that show significant
differences/ relate to your chosen components) and graph the results. Choose the graph that
represents your data most effectively. For example..

Results- cardiovascular endurance (beep test)

Pre-program test Post-program test

8.00 9.00

Beep Test Results

10

Stage 8

Pre-testing Post-testing

Discussion: Discuss your results overall, what areas did you improve in? (Include focussed components and
other additional areas), why do you think you achieved these particular results? (Discuss your training, physical
health, effort, intensity, motivation may also come into it & commitment to the program). What would you do
differently in future? Did you improve other components of fitness that you did not expect? Why do you think
this is?

Achievements: Here you will need to discuss whether you achieved your overall goal from this unit, why/why
not? What will you do in future when planning a fitness program & testing your level of fitness? You will need
to include a minimum of 3 photographs of you engaging in 3 of your sessions from your fitness plan and
annotate them eg. Completing my 3rd session for week 2 at Seven Mile Beach, I jogged for 20 minutes!!
Sport Science (Foundation)
Online assessment task

Peer evaluation- select a peer to review your fitness plan & results and write a short paragraph about your
overall fitness portfolio (webpage). As a peer reviewing someones page, you should be focussing on a rating
for the following areas from 0-5:

- Completion of the page (0-5)

- Presentation of the page (0-5)
- Preparation of program (0-5)
- Personal achievement/analysis of results (0-5)
Include a justification- why have you given this person the ratings above? Discuss their page in an
considerate and constructive manner, offering suggestions and/or praise where possible.

In this section of your page you need to write the name of the person whose page you evaluated and insert a
button link- to this persons page. Copy their URL into the link to do this.

6) References (tab 5)

You need to reference any fitness information, definitions, videos and program ideas you have used. You
must include at least three references from your work- this may be ideas where you planned your fitness
program. The format for references is as follows:

Webpage: Author. (Year). Title of page. URL. Date Accessed.

Book: Author. (Year). Title of book. Publishing location. Publishing company

Eg. Leaf Group Ltd. (2017). Exercises to Improve Cardiovascular Endurance.

http://www.livestrong.com/article/424961-interval-cardio-exercises-for-women/ .
Retrieved on 25/ 04/ 2017

Tips for a successful fitness portfolio (webpage)

Any typed information should always be written into a word document first, then copied to
your page. This way, if the page does not automatically save, you have a backup and do not
lose your work!
View the sample page if you are unsure on how to set-out your information?
When finished with your page you will need to select publish, this just means it can then be
accessed for marking. Without pressing this, it cannot be marked.
Write your individual username & password into your phone or somewhere you will not lose
or forget it.
If you do not have computer or internet access at home and you have missed lessons where
you can complete this task, you will need to ensure you allow time to complete the site at
school where you have both computers and internet access.

Assessment Information

This is a major assessment task that assesses criteria 1, 2, 3, 4, 5, 7 & 8. If you miss sections of this, you will not
receive a mark for the particular criteria relating to the section you missed. See the rubrics that follow for more
information on how your work will be marked. You will have a lot of class time on this, however any class time
missed may result in additional homework, you will also need to use class time effectively. When completed,
this site will be a great resource for you in future, particularly if you are interested in improving your fitness or
using the same plan, it is important you make this plan as enjoyable as possible to ensure you benefit from the
task.

Assessment due date: Wednesday 28/06/17

 Sport Science (Foundation)
Online assessment task

If you are unsure about the content or have concerns about the due date (eg. require an extension), please
speak to Sarah in advance: sarah.briggs@education.tas.gov.au/ 6235 6532 (HPE office) or visit F103.

CRITERION 1: COMMUNICATE IDEAS AND INFORMATION IN A VARIETY OF

FORMS

Rating C Rating B Rating A

The student: The student: The student:

applies literacy skills to communicate
basic ideas and information
collects scientific data or information
and present this in appropriate
formats (eg tables, graphs, short
paragraphs of text)
applies appropriate literacy
skills to communicate ideas and
information
collects appropriate scientific
data or information and present
this in appropriate formats (eg
tables, graphs, short
paragraphs of text)
applies appropriate literacy skills
to clearly communicate ideas and
information
collects a broad range of
appropriate scientific data or
information and present this in
appropriate formats (eg tables,
graphs, short paragraphs of text)

adjusts communication to different adjusts communication to adjusts communication to suit

conditions specific contexts and changing specific context and changing
conditions conditions

CRITERION 2: DEMONSTRATE AN UNDERSTANDING OF THE BODY

SYSTEMS AND HOW THEY INTERACT DURING EXERCISE

Rating C Rating B Rating A

The student: The student can: The student:

recognises which body systems are describes how individual body describes the inter-relationships
important during exercise systems contribute to exercise between body systems
contributing to exercise.

demonstrates a basic understanding describes how each energy demonstrates a thorough

of how each energy system works system works and applies this understanding of how each energy
and its relevance to exercise. knowledge to appropriate system works and apply this
sporting contexts. knowledge to solve problems in
sporting contexts.

Rating C Rating B Rating A

The student: The student: The student:

describes the major factors
that influence involvement in
physical activity and fitness
development
describes a variety of factors describes a wide range of factors
that influence involvement in that influence involvement in
physical activity and fitness physical activity and fitness
development development

recognises personal circumstances recognises and evaluates recognises and evaluates

that influence involvement in circumstances that influence circumstances that influence
physical activity involvement in physical activity involvement in physical activity for
for a particular group a range of people

identifies strategies to enhance self implements strategies to proposes and implements

participation. enhance participation of self strategies to enhance participation
and others. of self and others.
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Online assessment task

CRITERION 3: DEMONSTRATE AN UNDERSTANDING OF THE FACTORS THAT

INFLUENCE INVOLVEMENT IN PHYSICAL ACTIVITY AND FITNESS
DEVELOPMENT
Criterion 4: Demonstrate an understanding of rules, regulations, administrative and safety considerations in a
sporting context

Rating C Rating B Rating A

The student: The student can: The student can:

demonstrates safe practices to demonstrates safe practices to demonstrates safe practices to

prevent injury to self and others prevent injury to self and prevent injury to self and others, as
others, and identifies possible identifies and suggests ways to
risk factors minimise potential risks

identifies a situation that is a risk to identifies a range of situations analyses a range of situations that
athletes. that are a risk to athletes and are a risk to athletes and suggests
suggests ways to minimise appropriate ways to minimise these
these risks. risks.

CRITERION 5: DEMONSTRATE KNOWLEDGE AND UNDERSTANDING OF

PHYSIOLOGICAL, PSYCHOLOGICAL AND SKILL ACQUISITION
ASPECTS THAT INFLUENCE EXERCISE

Rating C Rating B Rating A

The student: The student: The student can:

explains the basic meaning of
a limited number of common
physiological, psychological
and skill acquisition terms
describes a range of describes and appropriately uses
physiological, psychological a range of physiological,
and skill acquisition terms psychological and skill acquisition
terms

modifies or adapts exercise using
physiology skill or psychology
knowledge.
utilises theoretical knowledge of
physiology, psychology and skill
to modify or adapt a training
program.
demonstrates the ability to apply
theoretical knowledge of
physiology, psychology and skill to
design, and implements a training
program.

CRITERION 7: PLAN, ORGANISE AND CONDUCT ACTIVITIES

Rating C Rating B Rating A

The student: The student: The student:

plans simple activities using plans activities using provided plans complex activities using
provided resources resources provided resources

follows directions as required in identifies changes in situations takes a pro-active role in evaluating
order to address changes in and conditions in a sporting the process of planning and
situations and conditions in a activity and responds conducting sporting activities
sporting activity appropriately

take a minor role in an evaluation take an active role in evaluating critically evaluate the process of
process the process of planning and planning and conducting activities
conducting activities

always follows safe work practices always follows safe work always follows safe work practices
practices
Sport Science (Foundation)
Online assessment task
 Sport Science (Foundation)
Online assessment task

CRITERION 8: WORK INDEPENDENTLY, AND COOPERATIVELY IN TEAMS

Rating C Rating B Rating A

The student: The student: The student:

remains focused on tasks and remains focused on given team monitors, evaluates and adapts
carries out assigned duties goals and tasks process to achieve team goals

adapts to changes and helps the works cooperatively with other negotiates and works
team work effectively team members collaboratively with all other team
members

employs some collaborative effectively employs effectively employs a range of

strategies. collaborative strategies. collaborative strategies and leads
when necessary.

Setting up your Weebly page

1) Set up an account with Sarah via the education site (this means it is private & your information is
protected) and write down your username & password. You need this for logging on.

2) Log in to your site using your generated username and password, but you need to access the Weebly
education site ONLY- this is the protected version: https://education.weebly.com/.

3) You will then need to select your theme- any is fine, as long as it displays the content effectively. If the
page asks you to set up a sub-domain, there should be an option to select later, if not please ask
Sarah what to do here.

4) You will need to set up your tabs. To do this, click on pages on

the top bar- second from left, and add the titles you need to
include. For each page you can include individual background
pictures, titles and information so spend some time playing with
the build page to ensure you have figured out how to do this.
Each page will need a title and should include information
relating to each section. See the image on the left to see what
the build toolbar looks like. To add different elements, you will
select what you want from the build page and drag it to where
you want it.

5) All information from all pages should first be written in to a

word document to avoid losing information if the internet
connection is cut or the page does not automatically save.

6) When all information is in, including your references page and

peer reviews, select the Publish icon at the top of the page.
This will make your page active for marking/ viewing. You can
still edit your page after clicking this button.

7) We will be doing page tours when we have all finished our sites, so make sure you edit your work
carefully and have included all elements in the assignment, you do not want to risk missing important
criteria for your assessment.