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Life Orientation
Physical Education Module
This module comprises a number of individual tasks which together
make up your Physical Education Task for your Portfolio.

Introduction:
We are all aware of the benefits of leading a healthy lifestyle and that exercise plays an
important part in maintaining both our physical and emotional well-being. Being
physically fit and healthy helps us avoid conditions such as diabetes, high blood
pressure and heart disease as well as providing us with mental and emotional benefits
such as helping alleviate depression and anxiety.

Task 1
Assessing Fitness
1. Heart Rate: Your heart rate is often utilized as a measure of your health and also as a
tool to guide training and training levels so as not to put yourself at risk.
The average heart rate should be between 60 and 100bpm.
 Calculate your resting heart rate as follows:
Press your fingers against one of your arteries, either on the inside of your wrist or on
your neck.
Count your pulse for a period of 15 seconds. Multiply this by 4 to get your beats per
minute.
Record your results in the table provided.
 Calculate your heart rate after exercise. Record your results in the table provided.
Your maximum heart rate is based on your age. An estimate of your maximum heart rate can be
calculated as
220bpm-your age

Eg: if you are 20 years old, than 220-20 gives you a maximum heart rate of 200bpm. This can
than be used to determine at what level you should exercise without putting yourself at risk.
Consider the table below:

BMI or Body Mass Index

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Your BMI is often used as a benchmark of physical health

although it has come under fire in recent years.
BODY MASS INDEX

Remember to be careful when using BMI to check your body fat. Weight and height
alone are not the most accurate measure of body fatness.

BMI-for-age is the method recommended for the screening whether you are overweight
and underweight during your teenage years. You need two values to calculate your
BMI: height and weight. Accuracy in measuring these two variables is vital. Use the
following steps for calculating and understanding your BMI:

Step 1: Take your height by using the following procedure: take off your shoes, stand
against a wall that has a measuring tape on it. Stand up straight and get a friend to
read off your height by placing a ruler on the top of your head and parallel to the
ground. Height is measured in centimetres.

Step 2: Measure your weight on an accurate weighing scale. Weight is measured in

kilograms.

Step 3:

Step 4: See where you fit into the table below:

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To use this chart, find your weight on the top horizontal axis and then follow the BMI
numbers all the way down until the height on the left axis corresponds to your height.
The category that your BMI lies under is shaded:

Blue: Underweight and corresponds to a BMI of less than 18.5

Green: Normal weight and corresponds to a BMI between 18.5 and 24.9

Yellow: Overweight and corresponds to a BMI between 25 and 29.9

Orange: Obese and corresponds to a BMI between 30 and 39.9

Red: Extremely Obese and corresponds to a BMI of 40 or higher.

Record your BMI in the Table Provided

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Body Types

What are the Three Different Body Types?

The three different body types are: ectomorph, endomorph, mesomorph. Each has their
own typical characteristics that can help you determine which body type you have.

1. Ectomorph Body Type

Typical Characteristics
 Long and lean
 Delicate frame
 “Hardgainer” – Finds it difficult to build muscle and fat
 Body similar to a marathon runner
 Fast metabolism

Training:

If you have the ectomorph body type, then you will find that it is difficult for you to gain
muscle as well as fat. To help with this, try focusing on compound movements as
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opposed to isolated movements. This is because you will use more muscle groups in
the one exercise. For example, the bench press works out muscles in your chest,
shoulders and triceps using your shoulders and elbow. In contrast, the bicep curl is an
isolated movement that only uses the bicep. While you shouldn’t completely shun
isolation movements from your training, your main focus should be on the big
compound exercises. Then use isolation movements as accessories or to finish a
workout.

Nutrition:

Those with the ectomorph body type are able to get away with eating more carbs than
endomorphs and mesomorphs. However, this doesn’t mean that you can eat whatever
you want and not have it affect your body.That being said, it is best to stick to complex
carbs that can leave you feeling fuller for longer. It will also help to push protein to your
muscles to help them to grow. This includes brown rice and brown bread.

Notes:

As ectomorphs can find it quite challenging to pack on size, it may be beneficial to use
additional supplements in conjunction with a healthy and well-rounded diet.
Supplements such as BCAAs or protein shakes could give you that extra boost.

2. Endomorph Body Type

Typical Characteristics:
 Stocky build
 Wider body
 Stores fuel (both muscle and fat) in the lower half of their bodies
 Has more muscle as well but usually, this comes with more fat
 Has the best strength advantage out of the three different body types but may
find it difficult to stay lean
 Slow metabolism

Training:

To help shock the body into losing fat, it is best for endomorphs to up their intense
aerobic exercise by focusing on interval training such as HIIT (high-intensity interval
training) over LISS (low-intensity steady state cardio).They should train their overall
body to see results and not just focus on one area.To further enhance their metabolism,
endomorphs should include both hypertrophy (muscle building – heavy weight, fewer
reps) with conditioning. This way, your metabolism will be fired up, even hours after
your training is done.

Nutrition:

Endomorphs do need to have a stricter eating plan than the others. Unlike ectomorphs,
those with the endomorph body type should eat fewer carbs and increase their higher
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protein intake. They should avoid simple carbs like white bread and eat more complex
ones.

Notes:

Stress levels can cause endomorphs to keep fat around their midsection. To help with
this, you should avoid overtraining so that your body can properly recover. Also, get
your beauty sleep.

Mesomorph Body Type

Typical Characteristics:

 Middle of the body types

 Can be lean and muscular simultaneously
 Natural athletics build with well-defined muscles

Training:

In between ectomorph and endomorph is the mesomorph body type. Mesomorphs find
it easier to build muscle and lose fat than the ectomorphs and endomorphs respectively.
This is why the mesomorph body type means that you do not have to go insanely heavy
on the weights to get results. You can lift moderately and still progress. However, it is
also best to include some aerobic exercise as well, because while they can lose fat
easier than mesomorphs, it doesn’t mean that they are completely immune. Aerobic
exercise with help get your heart rate up and your blood pumping.

Nutrition:

If you have a mesomorph body type, your eating plan should include equal amounts of
protein and fat, with a moderate amount of carbs making up the rest. Like I mentioned
with the ectomorph and endomorph body type, you should still focus on complex carbs
to help give your body energy and keep full in a sustainable and healthy way.

Can You Be a Combination of Two Body Types?

When it comes to these three different body types, there is no one-size-fits-all. You can
be a combination of two, sharing characteristics from both. Hopefully, this has given you
the information you can use to help identify your body type or see if you share traits
from two. This way, you will be able to adjust your diet and training regime accordingly
to optimize results.
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A Well Balanced Fitness Programme

Cardiovascular fitness training

Cardiovascular fitness, also known as aerobic exercise is the cornerstone of most fitness training
programs. Aerobic exercise includes any physical activity that uses large muscle groups and
increases your heart rate. Exercises like walking, jogging, cycling, swimming and dancing.

Strength training
Muscular fitness is another key component of a fitness training program. Strength training
includes exercises such as weight lifting, push-ups, abdominal crunches and leg squats. Hand-
held weights or homemade weights, such as plastic soft drink bottles filled with water or sand,
are ideal tools for this type of training. Resistance bands are another inexpensive option. You can
even use your own body weight like you would in doing push ups.

Core exercises
Core strength is a key element of a well-rounded fitness training program. The muscles in your
abdomen, lower back and pelvis are known as your core muscles. They help protect your back
and connect upper and lower body movements. Any exercise that uses the trunk of your body
without support, such as abdominal crunches, can be used as a core exercise.

Flexibility
Flexibility is an important part of physical fitness. Some types of physical activity, such as
dancing, require more flexibility than others. Stretching exercises are effective in increasing
flexibility and also improve the range of motion of your joints and promote better posture.
Before you stretch, warm up by walking on the spot for a minute or two and after you exercise,
when your muscles are warm and receptive to stretching.

Assessment Task
a) Complete the grid by submitting the information you recorded.
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(5)

b) Consider the information above and what you have learned about physical
health, body types and exercise. In the space below reflect on your goals for
keeping fit by discussing each of the following:
 Your current fitness level based on your pulse rate and BMI.
 Your sporting goals/commitments
 Your body type
 Your current diet
(10)

c) Design a Fitness Program

Create a basic fitness program that addresses the goals you have stated above.
The program should cover a four week period and should aim for 120 minutes of
moderate-intensity aerobic activity or 75 minutes of high-intensity aerobic
exercise per week.
Choose exercises that are relevant to your fitness level, your BMI and your body
type.
Remember to schedule rest/recovery periods between workouts.
Include 5-10 minute warm-ups and cool downs as part of every workout.
While you may repeat a program over a number of days, remember that your
program should reflect development and progression.
Complete one table per week.
(10x4)

The table given can serve as a template for your program, or be adjusted to your
specific needs, but be sure to include the given fields.

d) Record your participation throughout the four week program by completing the
given Weekly Fitness Evaluation Sheets.
(10x4)

Life Orientation Physical Education Task

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Name: Jacques Mahanga

Class: 12N

Baseline Assessment /10

Personal Reflection /10
Fitness Plan /40
Evaluation /40
Total /100
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Baseline Assessment
Jacques Mahanga
Name: BMI 24.8kg/m2
Resting Pulse 14x4=56
Class: Pulse after 37x4=148
Exercise
Recovery Time 10 minutes
Body Type Mesomorph
Total:
My body type is a mesomorph. Due to lockdown, I haven’t been keeping up with my
fitness levels therefore I am very unfit. My vertical jump has deteriorated. I have
gained weight. The healthy BMI ranges from 18.7-26.3km/m 2 and mine is 24.8km/m2
which is close to almost being very unfit. With that being said, I will be looking to
improve my BMI slightly by reducing it every week. My overall goal will be to
increase my vertical jump by +12 inches as it currently stands at 25 inches. My
current diet hasn’t been the best, I’ve been eating junk food and I am looking to
change that by consuming 1,635 Calories/day to lose 1kg a week.

Personal Fitness Program

Week 1
Current
fitness level Beginner
Goals for Lose 1kg
the week Consume 1,635 Calories/day
Increase vertical jump by 3 inches
Activity Intensity Duration
Session Run 2km Moderat 1 Hour
1 Foam roll and movement prep and bands e

A1 Chin ups 5x6

B1 single arm dumbbell bench press 5x8
each arm
C1 staggered push ups 4x10 each arm high
D1 lat pull down machine 4x15
Session Run 2km Moderat 2 hours
2 Foam roll and movement prep and bands e

A1 Trap bar or barbell dead lifts 5x6

A2 Box jumps 5x5
B1 kettle bell offset reverse lunges 4x6 each
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leg
B2 Med ball slams 4x10
C1 weighted step ups 4x6 each leg
D1 kettle bell single leg RDL 3x6 each leg
D2 Leg Press 10x3
E1 leg extension machine 15x3
Session Run 2km Moderat 2 hours
3 Foam roll and movement prep and bands e

A1 Chin ups 5x6

B2 Swiss ball rollouts 15x5 in and out
C2 Plank alternating punches 12x4 each
arm
D2 Foot elevated dumbbell press 10x4 each
arm
D3 Lying on back swissball cross overs 10x4

Week 2
Current Intermediate
fitness level
Goals for the Lose 1kg
Consume 1,635 Calories/day
week Increase vertical jump by 3 inches
Activity Intensity Duration
Session Run 2km High- 2 Hours
1 LEG WORKOUT Intensity
Rest 30secs between sets
Foam roll and movement prep and bands

Box jumps 5x5

Swiss ball Russian rotations 8x5 each side
Pull ups 4x6
Plank leg lifts 10x4 each leg
Leg press 10x3
leg extension machine 15x3

Warm down

- Hip Circles
- Squared Butterfly
- Quad Stretch

Session Run 2km High- 2 Hours

2 AB WORKOUT Intensity

Plank - 30s
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Plank pushups - 30s ( 5every 10secs)

Russian Twist - 30s
Lemon Squeezes - 30s
High Flutter Kicks - 30s
Crunches - 30s
Mountain Climbers - 30s
Toe Touches - 30s
Pregnant Ladies - 30s
Eccentric Push-up - 30s
Session Run 2km High- 2 Hours
3 LEG WORKOUT Intensity
Warm Up

Single Leg Hip Orbit - 1x10 each direction

Elevated Heel Hip Orbit - 10 each direction
Heel Toe Taps - 1x8 each leg
Squat side step - 10 Reps

Workout
Single Split-leg jumps - 3x12 reps each leg
Single-leg Pogo Jumps - 2x20 each leg
Pogo Jumps - 2x20 Reps
Rest 2min
Progressive Max Jumps - 3x10 Reps
Alternating Lunge Drops - 2x7 Reps
In-Place A Skip - 2x20secs
High Knees into Jump - 2x30secs
Rest 2min
Plank L-shape Dribble Drill - 2x10 each side
Single-Leg DB RDL - 2x5 Reps each side
DB EXPLOSIVE SQUATS - 2x10 Reps

Warm down

- Hip Circles
- Squared Butterfly
- Quad Stretch
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Week 3
Current Advanced
fitness level
Goals for Lose 1kg
the week Increase vertical jump by 3 inches
Activity Intensity Duration
Session Run 2km High- 2 Hours
1 AB WORKOUT Intensity
Plank - 30s
Plank pushups - 30s ( 5every 10secs)
Russian Twist - 30s
Lemon Squeezes - 30s
High Flutter Kicks - 30s
Crunches - 30s
Mountain Climbers - 30s
Toe Touches - 30s
Pregnant Ladies - 30s
Eccentric Push-up - 30s
Session Run 2km Moderat 2 Hours
2 UPPER BODY WORKOUT e
Foam roll and movement prep and bands

A1 Chin ups 5x6

B2 Swiss ball rollouts 15x5 in and out
C2 Plank alternating punches 12x4 each
arm
D2 Foot elevated dumbbell press 10x4 each
arm
D3 Lying on back swissball cross overs 10x4
Session Run 2k Moderat 2 Hours
3 LEG WORKOUT e

Squats - 12
Lunges - 12 each leg
Squat Jumps - 12
Lunge Jumps - 12 each leg
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Week 4
Current Advanced
fitness level
Goals for the Lose 1kg
week Increase vertical jump by 3 inches
Activity Intensity Duration
Session LEG WORKOUT High- 1 Hour
1 Intensity
Warm Up
Single Leg Hip Orbit - 1x10 each direction
Elevated Heel Hip Orbit - 10 each direction
Heel Toe Taps - 1x8 each leg
Squat side step - 10 Reps

Workout
Single Split-leg jumps - 3x12 reps each leg
Single-leg Pogo Jumps - 2x20 each leg
Pogo Jumps - 2x20 Reps

Progressive Max Jumps - 3x10 Reps

Alternating Lunge Drops - 2x7 Reps
In-Place A Skip - 2x20secs
High Knees into Jump - 2x30secs

Plank L-shape Dribble Drill - 2x10 each side

Single-Leg DB RDL - 2x5 Reps each side
DB EXPLOSIVE SQUATS - 2x10 Reps

Warm down

- Hip Circles
- Squared Butterfly
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- Quad Stretch
Session AB WORKOUTS High- 30 Minutes
2 Intensity
Plank - 30s
Plank pushups - 30s ( 5every 10secs)
Russian Twist - 30s
Lemon Squeezes - 30s
High Flutter Kicks - 30s
Crunches - 30s
Mountain Climbers - 30s
Toe Touches - 30s
Pregnant Ladies - 30s
Eccentric Push-up - 30s
Session LEG WORKOUTS High- 1 Hour
3 Intensity
Warm Up
Single Leg Hip Orbit - 1x10 each direction
Elevated Heel Hip Orbit - 10 each direction
Heel Toe Taps - 1x8 each leg
Squat side step - 10 Reps

Workout
Single Split-leg jumps - 3x12 reps each leg
Single-leg Pogo Jumps - 2x20 each leg
Pogo Jumps - 2x20 Reps

Progressive Max Jumps - 3x10 Reps

Alternating Lunge Drops - 2x7 Reps
In-Place A Skip - 2x20secs
High Knees into Jump - 2x30secs

Plank L-shape Dribble Drill - 2x10 each side

Single-Leg DB RDL - 2x5 Reps each side
DB EXPLOSIVE SQUATS - 2x10 Reps

Warm down

- Hip Circles
- Squared Butterfly
- Quad Stretch
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Complete the Weekly Fitness Evaluation Sheet for each week of your program.

WEEKLY FITNESS EVALUATION SHEET

WEEK 1 SESSION 1 SESSION 2 SESSION 3

DATE: DATE: DATE:
Mon, 15 June 2020 Wed, 17 June 2020 Fri, 19 June 2020
Cardiovascular fitness
Resting pulse: Resting pulse Resting pulse
Run 2km 14x4=56 56 56
Exercise pulse: Exercise pulse Exercise pulse
37x4=148 150 151
Recovery time: Recovery time Recovery time
10min4secs 10min2secs 10m15secs

Goals for this week were to:

Lose 1kg
Consume 1,635 62%Calories/day
Increase vertical jump by 3 inches

Trying to get back into shape was really tough and mentally challenging. At some
points during workouts, I felt that I couldn’t go on because I am so unfit. Muscles
would hurt every morning when I wake up from bed. Overall it was good as I set my
workout intensity level to moderate and low. The pain feels good and I am looking
forward to next week. I consumed 1,635 62% calories/day. I weighed myself and I’ve
lost 1kg and my vertical jump sadly hasn’t increased by 3 inches as I barely did any
leg workouts this week. Looking forward to next week.

Goals for next week:

Lose 1kg
Consume 1,635 62%Calories/day
Increase vertical jump by 3 inches
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WEEKLY FITNESS EVALUATION SHEET

WEEK 2 SESSION 1 SESSION 2 SESSION 3

DATE: DATE: DATE:
Mon, 22 June 2020 Wed, 24 June 2020 Fri, 26 June 2020
Cardiovascular fitness
Run 2km every Resting pulse Resting pulse Resting pulse
workout day 56 56 56
Exercise pulse Exercise pulse Exercise pulse
170 170 170
Recovery time Recovery time Recovery time
9min 9min 9min

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

Goals for this week were:

Lose 1kg
Consume 1,635 calories/day
Increase vertical jump by 3 inches.

This was a very productive and intense week. Workouts seemed a little a bit easier compared to last
week as I was still trying to ease my way back into getting fit slowly. My fitness level leveled up from
beginner to intermediate. A very good improvement on my vertical jump increase. As this week’s focus
was mainly on legs. I’ve been having a healthy diet and I’ve lost 1kg again, very successful. Workouts
were very intense. My exercise pulse increased as my heart had to work very hard and my recovery
time was longer due to the fact I overworked my body as it was set to a high-intensity level.

Goals for next week

Lose 1kg
Increase vertical jump by 3 inches
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WEEKLY FITNESS EVALUATION SHEET

WEEK 3 SESSION 1 SESSION 2 SESSION 3

DATE: DATE: DATE:
Mon, 29 June 2020 Wed, 01 July 2020 Fri, 03 July 2020
Cardiovascular fitness
Run 2k every workout Resting pulse Resting pulse Resting pulse
session 56 56 56
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:

The goals for this week were:

Lose 1kg
Increase vertical jump by 3 inches

This week’s intensity was decreased to moderate as I needed my body to recover from last week’s
intense sessions. There has been an improvement in my weight loss as I currently weigh at 82kgs now.
I focused on three areas this week, core, upper body, and lower body. They were all balanced out and
intensity levels were moderate for each. There’s been good progress with my vertical jump as it has
increased immensely, and I exceeded my target by 2 inches. The core workouts has been helpful and I
have lost a lot of belly fat which is good. One of my goals was to improve my BMI and it is now
24 kg/m2 which is really good. The reason for this was the consistency throughout my work out
routines.
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WEEKLY FITNESS EVALUATION SHEET

WEEK 4 SESSION 1 SESSION 2 SESSION 3

DATE: DATE: DATE:
Mon, 06 July 2020 Wed, 08 July 2020 Fri, 10 July 2020
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:

The goals for this week were:

Lose 1kg
Increase vertical jump by 3 inches

This week was very intense. I went all out. The progress made in terms of increasing my vertical jump
has been amazing and I have been very motivated, disciplined and consistent. I kept on eating the right
amount of calories in order to lose weight and I have lost 1kg and I currently weigh at 81. My goal of
improving my BMI has improved and I comfortably feel that I am in the right range. My recovery pulse
time has shown a lot of improvement which indicates that my fitness is back to normal. I mainly
focused on my legs as I’m trying to increase my vertical. I’m physically exhausted but I’m mentally
geared up to always stay consistent. Results have been incredible and I’m happy with my progress.