Week of April 3rd- Criteria D Reflection

OBJECTIVE: analyze what you ​did​ in the last few weeks, what you ​should do​ to keep healthy and
what you ​want to do​ in regards to improving your ‘at home’ performance. Think of the
quarantine as an experiment in getting to know you!

Criteria D Assessment strands​:

ii. The student d​ evelops ​goals and ​applies ​strategies to enhance performance
iii. The student a​ nalyses a​ nd ​evaluates ​performance.

1.. Open this document and save as ‘​y​our name​ criteria_D_for_PHE’​, as you will be uploading
this to ManageBac. Look at the slides, while this is open, to complete what is needed for your
reflection and review the rubric before deciding you are done. Scroll down and follow along.

NB- Statements should ​not ​be more than about 200 words each. Be clear and concise.
There should be 2 examples or ideas in each section that show you have thought about
this outside of class.

2.. Make sure to spell and grammar check your completed reflection before saving and
uploading to MAnageBac. (DUE: April 13/14th).

3. Go review your ‘Activity Journal’ (is it in one set of slides as asked). As you review, do
you notice any trends in your activity habits? When did you exercise? When was is
harder to be motivated? What activities worked and what didn’t? Who motivated
you to do activity (internal or external motivation)? What have you learned about
your habits?

4. Think about your sleeping and nutrition (eating habits/ drinking water) at the start of
the quarantine versus now. You should be sleeping 8 hours a night and eating
balanced meals (that means fruit and vegetables too). Have they gotten better or
worse? How much was in your control? What are your sleeping and snacking habits?
This will be in your ‘statement of habits’ below.

5. STATEMENT about HABITS​: You might want to think of your habits in blocks of
time (like my example below). Think about positive things you did or negative things
you did over that time. Again, what trends do you see? Have you improved? What
 have you learned about your needs? Add generalized notes +/ - (positive and
negative) in the chart way below.

Food- nutrition Sleep Exercise Social/ Mental

Before & - I was eating out lots

Holiday and some stuff was
not very healthy
(my example)
+ Oranges were still
in season so I
remember eating lots

Week 1
March 23

Week 2
March 30

Week 3
April 6

6. OTHER THAN PE class, what did you do to promote ‘balance’ in your life the last 3 or
4 weeks? Look back at slides 4-7 (do slide 7). What have you learned about yourself
these past few weeks? Discuss each area: Mental, Physical, Social, Spiritual. This will
be your ‘​Statement about Balance​.’ What do you need to do to when you start to
get ‘stir crazy?’ Some like to read and do art, some people need physical things like
yoga or a warm relaxing bath. Some people need social interaction so reach out to
call a friend or family member or even just something like playing a card game. What
have you learned about yourself these past weeks? Have you looked at articles like
‘101 things to do in your home.’ Some people have realized they still need their
calendars and daily schedule to feel in control of their time.

7. Statement about stress, control and motivation statement: ​We all feel stress in new
situations, recognizing it and learning to rationalize it or understand it helps you be
able to adapt and move forward. Can you pinpoint things that stress you out? Saying
‘school’ is not enough. Missing deadlines or letting down my parents is more
specific. Not being able to eat lunch with my fiends is more specific.
 Control can be divided into things we can do and things we can’t have power over. I can’t
control the quarantine right now but I can control my attitude. I can choose to call a
family member and talk about ‘fun things’ we did or might do in the future.

Motivation can be divided into internal (me) and external. In general, habits are formed
when internal motivation is more important than external. This means, you deciding to do
daily exercise becomes a habit when you are deciding to do it becomes more important
than your PE teacher telling you. Snacking healthy becomes a habit when you decided to
do it for yourself, rather than a parent (external control) controlling it. Then you get into
things like ‘fooling yourself’ for motivation….. ‘I can’t exercise because I can’t go to the
gym.’ This is not an ‘external’ factor…. this is still you (internally) not motivated to do
some exercise!!!!

8. Statements for the same three topics, but all three will be ​about improvement and
looking to both this week and the future.​ Scroll down below for where you write and
reflect on your thoughts.

9. Final thoughts​: As an agent of change and positivity, how about a thought to the
people in your house right now?

What have you noticed about someone around you. What have you observed (bad and good).
What can you learn from them? What would you recommend for them? What can you share
with them about your learning or habits to help them? When and how will you do it? Feel free
to include anything about how your household is looking at achieving ‘life balance’ right now.
Hints for writing:

Grading Rubric:

Criteria D level descriptor

Level

0 The student does not reach a standard described by any of the descriptors below.

1-2 The student:

ii. ​identifies ​goals to enhance performance
iii. ​outlines ​and ​summarizes ​performance.

Some effort has been given but it is very basic or superficial. The student has not
reflected deeper than what we have discussed in class or general knowledge. There
are basic ideas or suggestions but they are not exemplified or discussed in detail.
 3-4 The student:
ii. ​outlines ​goals and ​applies ​strategies to enhance performance
iii. ​describes ​and ​summarizes ​performance.

Some effort has been given to reflect deeper than what we have discussed in class or
general knowledge. There are multiple ideas or suggestions in each section with
some example or discussion with some detail.

5-6 The student:

ii. ​explains ​goals and ​applies ​strategies to enhance performance
iii. ​explains ​and ​evaluates ​performance.

Some effort has been given to reflect deeper than what we have discussed in class or
general knowledge. There are at least 2 ideas or suggestions in each section, with
some example or discussion with some detail.

7-8 The student:

ii. ​develops ​goals and ​applies ​strategies to enhance performance
iii. ​analyses ​and ​evaluates ​performance.

A good effort has been given to reflect deeper than class discussions and the
teacher reads new or thoughful information. There are multiple ideas or
suggestions in each section, with good examples or discussion that is concise and
directly related to what was asked.

******* Start here********** Time to add your own information*******

WHAT I DID​: My chart for generalized ‘rough’ notes:

Food- nutrition Sleep Exercise Social/ Mental

Before & +I had eaten lots of -slept for a short + Played tennis -Relaxed and
Holiday meat and my amount of time for two times in didn’t do any
+/- mom’s food With the a week and took work from school
+ ate green television on a walk +slept for a long
food(veggies) and and usually - Didn’t do any time watching
slept during stretching or Netflix and tv.
 mostly ate rice, midnight and exercise at +I felt so good
soup, and meat. past 2 AM home. I was and was refreshed
- Because I spent -woke up at 12 gaining weight after the sleep.
most of my time PM and just since I didn’t +I was able to do
lying down, I ate mostly watched move. everything that I
cookies and snacks television. - Besides going couldn’t do at
very often. out to play school. Eating and
- No more (choco tennis, I stayed watching what I
pies, ace, butter at home for the wanted.
rings, excellent ice whole time.
cream cookie and
cream ice cream,
etc.) There were too
many sweets and
salty things.

Week 1 +Usually ate junk +I slept early + Played tennis - I was so tired
March 23 food, like ramen, so that I could for the whole after the online
+/- chicken and ate one wake up at 8 week classes and was
hamburger. AM. +started PE exhausted
- didn’t eat any - I slept with the videos exercise everyday.
nutritious food. (no television on + It was +I had to work
veggies…) and with the different then after the classes
-Had two meals one light on. the previous and needed to
at lunch and then -I looked at my week and was work until dinner
had snacks after the phone before I an active -I have spent most
class and had went to sleep. person. of my time sitting
dinner at a late + took a walk down on my desk
time. with my family looking at the
and friends screen.(It gave me
a headache and I
was sleepy
everyday. )

Week 2 +went out to eat -I slept at 3 -Couldn’t really -I had to finish

March 30 steak and pasta and AM and was move because the work and the
+/- good food. usually late of my toe was homework given
because of all so I slept late to
 + ate lots of fruits the work and injured and finish them all. It
like bananas, had to wake up infected was tiring the day
grapes, apples, early. -I hopped after when I woke
strawberries, and + I tried to sleep around my up.
mangoes. with the light house and -My toe really
+I ate food outside off and didn’t minimized the hurt and had to go
and at home. use my phone movement to hospital so I
Constantly had before I went to -Besides was worried and
vitamins and sleep for an walking around was depressed
stopped eating ice hour. the house, I just because I wasn’t
cream or snacks. + I took a nap stayed sitting able to move
since I was tired down or lying around.
after the online down. -Also, I couldn’t
classes. wear my shoes so
I was not able to
go out.

Week 3 +fruit, milk, less -I slept late at - The injury was - I had so many
April 6 sweets and salty night and then it still bad so I things to do and
+/- snacks. was hard for me couldn’t go out homework so I
+ tried to drink lots to wake up. very well. had to stay up late
of water and more +I slept without - It hurts so I to finish the work.
frequently. the television on was not allowed - It was tiring and
- During the and also slept to move and do sleepy to do all
weekends, I didn’t with the light dynamic the work and to
eat breakfast and off with my movements. do the online
only ate at 12 Pm mom. +I have started classes.
and at 6 PM and I usually sleep to do some yoga +I was now able
didn’t eat anything by myself and movements and to wear just
past that time. when this mostly the arm slippers and go
+I started to have a happens, I sleep and upper part out to take a walk.
good balance in with the of my body. It felt refreshing
eating. television on, +I followed the and I enjoyed the
but when I sleep youtubers and moment.
with my mom, I tried the videos.
don’t. It was tiring, but
it felt good after
doing it.
PERSONAL STATEMENTS​ (analyze and evaluate performance):
A. STATEMENT about ‘PERSONAL HABITS’ that were good or need improving.
Some of the personal habits that were bad is that for the first and second week, I kept
on sleeping with the light on and also with the television on. This is a habit that I had
since I was young. I like to sleep like this, however, I know that this habit is bad for me
and that it is not good while sleeping. I heard that if you have your television on, you will
not be able to get a full sleep. Another bad habit that I have is that I eat too many
snacks and ice cream at once when I eat them. I think that I should stop eating junk food
and make sure that I eat fruits instead of these foods. Also, one of the good habits that I
always try to move when I have eaten something. This habit helps me to digest more
quickly. I think that this habit is a habit that is good and helpful for other people as well.
Just doing several high knees kicks is what I do and I suggest this habit of mine.
Compared to the good habits, I have lots of bad habits and I should try to make more
good habits.

B. STATEMENT about ‘BALANCE’ in my life.

During the past weeks, I ate nutritious food and did exercises that I need. I can’t say that
I had a balanced life, however, as I have recorded my process along the week, I think
that I tried to live a balanced life. I have stopped eating junk foods and also ate
nutritious food such as fruits, lactobacillus, vitamin, and calcium. I have exercised
and played tennis or followed the videos very actively before I got injured. When I
was hurt, I wasn’t able to walk or go out to exercise. So instead, I chose to do some
yoga and upper body, arm exercise. Mentally, I was relaxed and had a long sleep as
well. I think that I was stressed towards the end of the week because of all the work
that I needed to do. I can say that I have worked hard to have a balanced life
however, I didn’t have a balanced sleep, bad habit of sleeping, and bad habit of
eating sweet snacks. I kept on working hard to live more of a balanced life. I need to
improve those parts and will have a more balanced life.

C. STATEMENT about ‘STRESS, CONTROL and MOTIVATION’ in my life

I was stressed through the last two weeks because of all the work that I needed to do. I
needed time to clear up my mind and to get out and do some exercising. I am
currently trying to have a healthy life eating small amounts and no snacks at all. This
became my motivation to keep on doing the exercises. I tried to control my stress by
going out to the market and getting drinks and jellies. Once in a while, I also went
out to look at the cherry blossoms.
What I will do: ​set some specific goals that back up what you wrote about above.
Food- nutrition Sleep Exercise Social/ Mental

PE class I will try to eat I will sleep as I will try to follow the I will try to have
DAYS mostly fruits much as I can videos while participating an enjoyable life
and healthy and make sure in the PE class and will and be happy. I
foods that could that I sleep for take a short walk after will also try to
provide at least 7 hours having dinner. Since I allocate the work
nutritions that I during the have already done that I need to do
will lose when I class days exercise earlier, I will just and have a stable
am exercising or since I get do an easy exercise. life.I will try to
doing stretches. tired and participate in the
Also, I will sleepy easily. PE class more
drink lots of actively to help
water to be my body to be
hydrated. more stabilized.

NON-PE class I will try to do I will try to I will do exercises from I will try not to
DAYS the same thing sleep without youtube such as the have stress and
above and also the television madfit person, and the release stress by
provide me with on and with Korean youtubers that I taking a walk or
some vegetables the light off to like. I will do the exercise by eating
and green sleep in and so and stretching for a total delicious food
plants. I will that I could of 20 minutes. First, at that I like. Also, I
also try to eat no have more the beginning of the will exercise
more snacks and relaxing sleep. exercise, I will start off more often and by
junk food. Also, I will try with stretching and then doing this I will
to go to sleep a will move on to some try to control my
bit earlier. dynamic movements and feelings and
then slow down tiredness after all
movements with some the classes.
cooling stretching. It is
hard for me to do the
videos if it is not a PE
day, yet I will try to at
least take a walk for 10
minutes when there are
no classes.
 WEEKENDS I will try not to I will try not I will walk frequently I will rest as
eat junk foods to watch the and walk around the park much as I can by
and eat actual television and going out with my family sleeping in and
cooked food do my phone to look at the cherry watching
from my until midnight blossoms and to take television. I will
parents. Also, I and make sure pictures. I will try to do also go out with
will try to that I sleep not some dynamic my family to eat
reduce the salt past 1 AM. movements if I can. good food and
and the sugar Also, I will try also release stress
that I eat not to lie down by talking and
everyday. too much. then going out.

My Family (My No more salty He sleeps I will make my dad do We will watch
Dad) food and sweet very early, the handclap video that I television and he
food. Also, I however, he like to do. This requires will go out to play
will limit him snores very big dynamic movements golf with his
from eating loudly, so I and running as well. He friends to get rid
more than a will try to gets exhausted easily so I of his stress as
bowl of rice and make sure that will make him do the well. We will
kimchi. He eats he sleeps video for at least 2 times. have a movie
too much without I will make sure that he night where we
sodium, sauces snoring to help doesn’t just sleep or sit will watch movie
and spicy things him breathe down and eat at the same together and eat a
while having his better while time. little bit of
food. I am going sleeping. My snacks.
to stop him and dad usually
make sure that sleeps at 11
he eats 5 kimchi PM and wakes
per serving and up at 8 AM.
a little bit of
soup.

PERSONAL Goals/ Strategies for the future​ (discusses strategies to enhance performance):

A. STATEMENT about ‘PERSONAL HABITS’ that need to stay or continue and specifically
what I will choose to improve to enhance my ‘at home performance’
One of the personal habits that I will keep on continuing is trying to at least have an
exercise on the days when I don’t have PE classes. I will try to take a walk at least for
10 minutes everyday or when I have time. This walking helps me to release stress
and for me to relax. It is my own way of controlling my own stress and feelings. I
think that this is a good habit since you could enjoy and get fresh air as well and our
brain needs fresh air after all the studying that we have done. Another personal
habit that is good is that just exercising just simple movements while doing other
things that I like. For example, as I mentioned in the process journal, during the
weekends, while I was watching the television, I thought that it would be a great
idea if I exercised since I didn’t go out of the house. So, I did some high knee kicks
and some arm twisting while watching the television. This helps me to improve to
enhance my home performance by adapting the performance in daily life habits.

B. STATEMENT about ‘BALANCE’ in my life and specifics about what I will attempt to do
to achieve that.
First thing that I will do to have a more balanced life is that I will try to stop eating junk
food such as high calories snacks and instead of this, I will have fruits. Also, I will stop
eating ramen and try to eat ramen once in 2 weeks. Instead of ramen, I will eat food
cooked from my mom and provide myself with vegetables such as salad and some
green plants. Other than this, I will also keep away salty or too sweet foods from me
eating. Secondly, for exercising, while PE classes, I will follow along the instructions
and at least do 15 minutes of the videos that I find. In non PE class day, I will either
have a choice of taking a walk or to do a video that is about 10 minutes. During the
weekends, I will do my hobby and if I am sitting down, I will do some arm stretching
that I have learned and when I am standing, I will try to do some of my tabata
exercises. Lastly, for sleeping, I will overall try to go to sleep before 1 AM, turn off
the light while sleeping, and turn off the television as well. I will try not to use my
phone before I go to bed as well. I am not sure if I can achieve all of these goals,
however I will try my best to achieve it.

C. STATEMENT about ‘STRESS, CONTROL and MOTIVATION’ in my life. Specifically

name and discuss things to let go of, things I need to take control of and who or how
I will be motivated to actually do what I set out.
I get stress from all of the work that I have to finish just like any other students. I need
to plan things ahead on what I have to do and focus more on time management. I
am usually not that stressed about the results of my work so I think that I need to let
 go of some of the stress related to the time and just follow the plan. I usually worry
much about things ahead before not even starting the work. I will try to make my
mind comfortable while doing my homework or any assignments. I think that I am
doing pretty much well on taking control of my stress. To be motivated to do what I
actually said, I will each day on a post-it, write down what I should do and also tell
my mom all of the things that I will do and what I have planned for the day. This
way, I will be reminded of the goals for the day and be motivated of what I have set.
I think that sharing my goals with someone besides me and to a person who lives
with me will be effective since they could tell me and get me straight into the goal of
the day.

F​ inal Thoughts​ as ‘Agents of Change’ in your house hold right now.

As an Agents of Change in my house, I will first need to take care of my dad. My mom is fit and
she controls her sleep, eating and exercising very well. So, for my dad, when he eats something,
I will limit him on what he eats. For example, if he is eating a spicy soup, I will make sure that he
doesn’t eat kimchi while eating the soup and also he only eats ⅔ of the soup. Also, when he eats
bread or snacks, I will make sure that he only eats some and one package per day. He
constantly eats something so I will take it away from him or eat some myself so that he doesn’t
eat it (just a little bit of it). Next, for exercising, he does go to walk, but doesn’t everyday. Since
our apartment is on the 13th floor, when we are coming up from the first floor, I will tell him to
walk up through stairs. Because our house is too high, I will tell him to come up from the 7th
floor. We used to do this exercise when I was young, but we didn’t do this for a long time. I
think that this will truly help him to exercise. Like this, as a daughter, I will help him by starting
changing small bad habits into good habits.