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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

1.2. Which of these goals are essential to your happiness?

1.3. Which of these goals are important for your future development?
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1.4. Which of these goals would be nice to achieve but you could live without?

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?

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
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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.
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WEEKLY FITNESS EVALUATION SHEET

WEEK 1 SESSION 1 SESSION 2 SESSION 3

DATE: DATE: DATE:

Description of exercise
completed

Duration of exercise session

Description of warm up and

cool down completed

Evaluation of flexibility
(number of cm)

Evaluation of muscular
strength (number of push-
ups/min)
Cardiovascular fitness
Resting pulse Resting pulse Resting pulse

Exercise pulse Exercise pulse Exercise pulse

Recovery time Recovery time Recovery time

Brief report on progress over the past week, including a description of additional sessions completed. Also include goals for the week ahead:
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WEEKLY FITNESS EVALUATION SHEET

WEEK 2 SESSION 1 SESSION 2 SESSION 3

DATE: DATE: DATE:

Description of exercise
completed

Duration of exercise session

Description of warm up and

cool down completed

Evaluation of flexibility
(number of cm)

Evaluation of muscular
strength (number of push-
ups/min)
Cardiovascular fitness
Resting pulse Resting pulse Resting pulse

Exercise pulse Exercise pulse Exercise pulse

Recovery time Recovery time Recovery time

Brief report on progress over the past week, including a description of additional sessions completed. Also include goals for the week ahead:
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WEEKLY FITNESS EVALUATION SHEET

WEEK 3 SESSION 1 SESSION 2 SESSION 3

DATE: DATE: DATE:

Description of exercise
completed

Duration of exercise session

Description of warm up and

cool down completed

Evaluation of flexibility
(number of cm)

Evaluation of muscular
strength (number of push-
ups/min)
Cardiovascular fitness
Resting pulse Resting pulse Resting pulse

Exercise pulse Exercise pulse Exercise pulse

Recovery time Recovery time Recovery time

Brief report on progress over the past week, including a description of additional sessions completed. Also include goals for the week ahead:
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WEEKLY FITNESS EVALUATION SHEET

WEEK 4 SESSION 1 SESSION 2 SESSION 3

DATE: DATE: DATE:

Description of exercise
completed

Duration of exercise session

Description of warm up and

cool down completed

Evaluation of flexibility
(number of cm)

Evaluation of muscular
strength (number of push-
ups/min)
Cardiovascular fitness
Resting pulse Resting pulse Resting pulse

Exercise pulse Exercise pulse Exercise pulse

Recovery time Recovery time Recovery time

Brief report on progress over the past week, including a description of additional sessions completed. Also include goals for the week ahead:
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WEEKLY FITNESS EVALUATION SHEET

WEEK 5 SESSION 1 SESSION 2 SESSION 3

DATE: DATE: DATE:

Description of exercise
completed

Duration of exercise session

Description of warm up and

cool down completed

Evaluation of flexibility
(number of cm)

Evaluation of muscular
strength (number of push-
ups/min)
Cardiovascular fitness
Resting pulse Resting pulse Resting pulse

Exercise pulse Exercise pulse Exercise pulse

Recovery time Recovery time Recovery time

Brief report on progress over the past week, including a description of additional sessions completed. Also include goals for the week ahead:
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WEEKLY FITNESS EVALUATION SHEET

WEEK 6 SESSION 1 SESSION 2 SESSION 3

DATE: DATE: DATE:

Description of exercise
completed

Duration of exercise session

Description of warm up and

cool down completed

Evaluation of flexibility
(number of cm)

Evaluation of muscular
strength (number of push-
ups/min)
Cardiovascular fitness
Resting pulse Resting pulse Resting pulse

Exercise pulse Exercise pulse Exercise pulse

Recovery time Recovery time Recovery time

Brief report on progress over the past week, including a description of additional sessions completed. Also include goals for the week ahead:
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1. B.
Write a final analysis, commenting on:
 Areas of improvement
 Extent of improvement (or not) in physical fitness levels
 Analysis, and the conclusions you can draw as a result
 Goals for future improvement
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TASK 1 RUBRIC

Criteria Description of performance

Goals show All goals show A good attempt Most of the goals Half of the goals Goals are basic Goals are No goals.
cognizance of clear, detailed to create goals have taken some show some and show very rudimentary and Fails to include
the SMART consideration of that comply with of the SMART consideration to little attention to almost no any SMART
principles the SMART the SMART principles into the SMART the SMART attention has principles.
principles. principles. consideration. principles. principles. been given to the
SMART
principles.
Marks 6 5 4 3 2 1 0
Monitors own Completes the Completes the Completes the Completes the Completes the Completes the Fails to complete
progress in programme more programme 3 programme 3 programme 3 programme twice programme once the programme
achievement of than 3 times a times a week, times a week, times a week, a week, and a week, and at all, efforts are
personal fitness week, and and displays and displays fair but lacks lacks general lacks general haphazard, and a
and health displays strong motivation, focus motivation, focus motivation, focus motivation, focus general apathy
goals through exceptionally motivation, focus and drive in and drive in and drive in and drive in pervades his
regular strong and drive in monitoring monitoring monitoring monitoring attitude to the
participation in motivation, focus monitoring progress, and progress, and progress, and progress, and programme.
a fitness and drive in progress, and seeking to seeking to seeking to seeking to
programme monitoring seeking to improve fitness. improve fitness. improve fitness. improve fitness.
progress, and improve fitness.
seeking to
improve fitness.
Marks 12-14 10-11 9-10 7-8 6-7 4-5 0-3
Evaluates own More than 5% 5% progress is 4% progress is 3% progress is 2% progress is 1% progress is 0% progress is
progress in progress is evidenced evidenced evidenced evidenced evidenced evidenced
achievement of evidenced through strong, through good through through through a through a
personal fitness through systematic self- self-management reasonable, satisfactory, general lack of complete lack of
and health outstanding, management and and evaluation of though though rather application in application in
goals systematic self- evaluation of self self and personal inconsistent self- weak self- self-management self-management
continually management and personal fitness and management management and and evaluation of and evaluation of
and evaluation of fitness and health goals. and evaluation of evaluation of self self and personal self and personal
self and personal health goals. self and personal and personal fitness and fitness and
fitness and fitness and fitness and health goals. health goals.
health goals. health goals. health goals.

Marks 8-10 7 6 5 4 3 0-2

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Reports on own An outstanding A meritorious A substantial An adequate A moderate An elementary No report

progress in report which report which report which report which report which report which completed,
achievement of highlights the highlights the demonstrates a demonstrates a demonstrates a demonstrates a demonstrating
personal fitness pupil’s pupil’s strong noteworthy reasonable limited attempt negligible the pupil’s lack of
and health exceptional ability to evaluate attempt by the attempt by the by the pupil to attempt by the knowledge, skill,
goals ability to evaluate and analyse own pupil to evaluate pupil to evaluate evaluate and pupil to evaluate motivation and
and analyse own fitness goals and and analyse own and analyse own analyse own and analyse own application.
fitness goals and the achievement fitness goals and fitness goals and fitness goals and fitness goals and
the achievement thereof. In so the achievement the achievement the achievement the achievement
thereof. In so doing, he is able thereof. In so thereof. In so thereof. In so thereof. In so
doing, he is able to plan for future doing, substantial doing, adequate doing, moderate doing, limited
to effectively plan interventions, success is success is success is success is
for future and develop an achieved in achieved in achieved in achieved in
interventions, action plan for planning for planning for planning for planning for
and develop an further future future future future
action plan for improvement and interventions, interventions, interventions, interventions,
further development with and developing and developing and developing and developing
improvement and effectiveness. an action plan for an action plan for an action plan for an action plan for
development. Furthermore, further further further further
Furthermore, very good improvement and improvement and improvement and improvement and
exceptional knowledge of the development. development. development. development.
knowledge of the components and Furthermore, Furthermore, Furthermore, Furthermore,
components and facets of fitness sound knowledge some knowledge limited knowledge of the
facets of fitness is evidenced. of the of the knowledge of the components and
is evidenced. components and components and components and facets of fitness
facets of fitness facets of fitness facets of fitness is negligible.
is evidenced. is evidenced. is evidenced.
Marks 16-20 14-15 12-13 10-11 8-9 6-7 0-5
TOTAL: COMMENTS:

/50
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TASK 2
This activity forms the second part of your Physical Activity Task.
Complete the preparatory activity below before beginning on this task.

Preparatory Activity

Activity 1 – Recreational physical activities rating

Complete the table below by rating how interested you are in each activity. Use a scale of 1 to 10, where 1 is
completely disinterested and 10 is very interested.
Once you have completed this table, write out 3 other recreational physical activities that interest, or might interest
you.

Recreational activity Interest rating

Going to gym

Mountain climbing / Wall climbing

Hiking

Mountain biking

Parkour

Dancing

Karate / Martial arts / Boxing

Scuba diving

Fishing

Yoga / Pilates

2. A.
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Based on the previous activity, write down the three recreational activities that you are most interested in.

1.
2.
3.

2. B.

Over the next 6 weeks, participate in these activities to re-evaluate your interest in these activities. You need
to try each of the three chosen recreational activities at least once. Use the evaluation sheets that follow in
order to demonstrate and systematically report on the recreational activities you are involved in.
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WEEKLY RECREATIONAL ACTIVITY EVALUATION SHEET

WEEK 1 RECREATIONAL ACTIVITY 1 RECREATIONAL ACTIVITY 2 RECREATIONAL ACTIVITY 3

DATE: DATE: DATE:

Detailed description of the

recreational activity completed

Duration of activity

Description of the positive

outcomes of this particular
activity

Brief report on progress over the past week, including a description of additional sessions completed:
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WEEKLY RECREATIONAL ACTIVITY EVALUATION SHEET

WEEK 2 RECREATIONAL ACTIVITY 1 RECREATIONAL ACTIVITY 2 RECREATIONAL ACTIVITY 3

DATE: DATE: DATE:

Detailed description of the

recreational activity completed

Duration of activity

Description of the positive

outcomes of this particular
activity

Brief report on progress over the past week, including a description of additional sessions completed:
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WEEKLY RECREATIONAL ACTIVITY EVALUATION SHEET

WEEK 3 RECREATIONAL ACTIVITY 1 RECREATIONAL ACTIVITY 2 RECREATIONAL ACTIVITY 3

DATE: DATE: DATE:

Detailed description of the

recreational activity completed

Duration of activity

Description of the positive

outcomes of this particular
activity

Brief report on progress over the past week, including a description of additional sessions completed:
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WEEKLY RECREATIONAL ACTIVITY EVALUATION SHEET

WEEK 4 RECREATIONAL ACTIVITY 1 RECREATIONAL ACTIVITY 2 RECREATIONAL ACTIVITY 3

DATE: DATE: DATE:

Detailed description of the

recreational activity completed

Duration of activity

Description of the positive

outcomes of this particular
activity

Brief report on progress over the past week, including a description of additional sessions completed:
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WEEKLY RECREATIONAL ACTIVITY EVALUATION SHEET

WEEK 5 RECREATIONAL ACTIVITY 1 RECREATIONAL ACTIVITY 2 RECREATIONAL ACTIVITY 3

DATE: DATE: DATE:

Detailed description of the

recreational activity completed

Duration of activity

Description of the positive

outcomes of this particular
activity

Brief report on progress over the past week, including a description of additional sessions completed:
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WEEKLY RECREATIONAL ACTIVITY EVALUATION SHEET

WEEK 6 RECREATIONAL ACTIVITY 1 RECREATIONAL ACTIVITY 2 RECREATIONAL ACTIVITY 3

DATE: DATE: DATE:

Detailed description of the

recreational activity completed

Duration of activity

Description of the positive

outcomes of this particular
activity

Brief report on progress over the past week, including a description of additional sessions completed:
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2.C.

Write a report on your participation in all three activities in which you analyse the benefit that you received
through these activities, as well as the long-term benefit of continued involvement in such activities. Also, be
sure to highlight your favourite aspects, as well as the recreational activity that you enjoyed the most,
providing reasons for this too.

2. D.

Choose one of the three activities to continue to participate in on an ongoing basis outside school time. Give
a reason for your choice.
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TASK 2 RUBRIC

Criteria Description of performance

Participation in Participates in Participates in 3 Participates in 3 Participates in 3 Participates in 2 Participates in 1 Fails to complete

one or more more than 3 relaxation and relaxation and relaxation and relaxation and relaxation and the programme
recreational relaxation and recreational recreational recreational recreational recreational at all, efforts are
physical recreational activities each activities each activities each activities each activity each haphazard, and a
activities over activities each week over the 6 week over the 6 week over the 6 week over the 6 week over the 6 general apathy
6 weeks week over the 6 week period, and week period, and week period, but week period, and week period, and pervades his
week period, and displays strong displays fair lacks motivation, lacks general demonstrates attitude to the
displays motivation, focus motivation, focus focus and drive motivation, focus limited programme.
exceptionally and drive in this and drive in this in this and drive in this motivation, focus
strong participation. participation. participation. participation. A and drive in this
motivation, focus lack of participation. A
and drive in this consistency is lack of
participation. evident. consistency is
evident.
Marks 16-20 14-15 12-13 10-11 8-9 6-7 0-5
Evaluation of Exceptional Meritorious Substantial Adequate Moderate Elementary 0% progress is
recreational achievement in achievement in achievement in achievement in achievement in achievement in evidenced
activities and the programme the programme is the programme is the programme the programme is the programme is through a
benefit to self is evidenced evidenced evidenced is evidenced evidenced evidenced complete lack of
through through strong, through good through through through a application in
outstanding, systematic self- self-management reasonable, satisfactory, general lack of self-management
systematic self- management and and evaluation of though though rather application in and evaluation of
management evaluation of self self and personal inconsistent self- weak self- self-management self and personal
and evaluation of and personal fitness and management management and and evaluation of fitness and
self and personal fitness and health goals. and evaluation of evaluation of self self and personal health goals.
fitness and health goals. self and personal and personal fitness and
health goals. fitness and fitness and health goals.
health goals. health goals
Marks 8-10 7 6 5 4 3 0-2
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Report back on An outstanding A meritorious A sound report An adequate A moderate An elementary No report
participation report which report which which report which report which report which completed,
describing the highlights the highlights the demonstrates a demonstrates a demonstrates a demonstrates a demonstrating
personal pupil’s pupil’s strong noteworthy reasonable limited attempt negligible the pupil’s lack of
benefits exceptional ability to evaluate attempt by the attempt by the by the pupil to attempt by the knowledge, skill
experienced ability to evaluate and analyse own pupil to evaluate pupil to evaluate evaluate and pupil to evaluate and application.
through long- and analyse own participation in and analyse own and analyse own analyse own and analyse own
term participation in these participation in participation in participation in participation in
participation in these recreational these these these these
recreational recreational activities. recreational recreational recreational recreational
physical activity activities. In so doing, he activities. activities. activities. activities.
In so doing, he is is, with In so doing, In so doing, In so doing, In so doing,
able to effectively reasonable substantial adequate modest success limited success is
plan for future effectiveness, success is success is is achieved in achieved in
interventions by able to plan for achieved in achieved in planning for planning for
giving careful future planning for planning for future future
and considered interventions by future future interventions by interventions by
thought to the giving careful interventions by interventions by giving limited giving negligible
personal benefits and considered giving a fair giving some thought to the thought to the
of long-term thought to the degree of thought to the personal benefits personal benefits
participation in personal benefits thought to the personal benefits of long-term of long-term
such activities. of long-term personal benefits of long-term participation in participation in
participation in of long-term participation in such activities. such activities.
such activities. participation in such activities.
such activities.
Marks 16-20 14-15 12-13 10-11 8-9 6-7 0-5
COMMENTS:
TOTAL:

/50
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NAME

CLASS

TASK 1 /50

TASK 2 /50

TOTAL /100

COMMENT: