PHE DEPARTMENT

TERM ONE
FORMATIVE ASSESSMENT
DIET AND NUTRITION
Student Name:TERM ONE 2023 – 2024 CRITERION B
MYP Year (3) ACHIEVED LEVEL /8
Criterion B: Planning for performance
Teacher's Name: Ismail Almaqusi
Achievement Level descriptor Task Specific Rubric
level

0 The student does not reach a
standard described by any of the
.descriptors below
:The student
2–1
i. states a goal to enhance
performance
ii. outlines a limited plan for
improving physical performance
and health
The student did not reach a standard described by
.any of the descriptors below
:The student
i. stated a goal to enhance performance (Exercising
one of the elements of physical fitness regularly (1-
2) times during the week)
ii. outlined a limited plan for improving physical
performance and health (Diet plan, the food
pyramid, Healthy lifestyle)

:The student :The student

4–3
i. lists goals to enhance
performance
ii. outlines a plan for improving
.physical performance and health
:The student
6–5
i. identifies goals to enhance
performance
ii. designs a plan for improving
.physical performance and health
i. listed goals to enhance performance(Exercising
two of the elements of physical fitness regularly (1-
2) times during the week)
ii. outlined a plan for improving physical
performance and health. (Diet plan, the food
pyramid, Healthy lifestyle)
:The student
i. identified goals to enhance
performance(Exercising three of the elements of
physical fitness regularly (2-3) times during the
week )
ii. designed a plan for improving physical
performance and health. (Diet plan, the food
pyramid, Healthy lifestyle)

:The student :The student

8–7 i. outlines goals to enhance i. outlined goals to enhance performance(Exercising
performance five of the elements of physical fitness regularly (3-
4) times during the week)
ii. designs and explains a plan for

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 improving physical performance ii. designed and explained a plan for improving
and health physical performance and health(Diet plan, the
.food pyramid, Healthy lifestyle)

Criteria to be Assessed:

Criterion Self-assessment Peer- assessment Teacher’s assessment

Teacher’s Comment

Student’s Comment

Criterion (B): Planning for performance

By the end of this unit, learners should be able to design a one-week fitness and diet plan making sure that
the plan meets an individual’s natural and physical needs of energy.
Consider the following points:
1- Your goal from this plan.
2- The equation of calories body needs.
3- The equation of your optimal weight.
4- The difference between your real and optimal weight.
5- Incorporate a minimum of 30-60 minutes of physical activities per day.
6- Use the food pyramid to help you design your plan.
7- Describe your plan and how it reflects to your goal.
8- Present your plan typed on A4 papers; example table is shown below. (Make sure to write your name,
year, and grade)
8- Make sure to show any equations you have used, such as; your real weight, optimal, body needs of
calories.

Student’s level of planning for performance will be assessed against criterion B

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Diet plan:

Total
Breakfast Lunch Dinner Snack Dessert
Calories

Days
Scrambled Grilled Grilled Greek yogurt Dark chocolate 1
eggs with chicken salmon 250 with berries square 50
breast with calories 115 150calories calories
tomatoes 2
grilled grams Half handful of
eggs 200 vegetables Fried almonds 50
1 calories 300 calories broccoli and calories
Toast 1 slice apple 100 1 carrots 50
100 calories calories calories
Orange
juice 1 cup
100 calories
Oatmeal and Grilled Baked Fruit salad 150 Frozen flavored
berries and vegetable salmon (6 calories 150 yogurt with
almond 300 wrap with oz) with grams berries 150
calories hummus in roasted calories
boiled egg 100 1 a whole- vegetables
2 calories grain tortilla (broccoli,
400 calories carrots, bell
Mixed green peppers 500
salad with calories
vinaigrette
100 calories
3 Grille toast with Grilled Veggie fried Apple slices with Frozen yogurt or
avocado 1 egg chicken with chicken, peanut butter fruit sorbet (1/2
and turkey on the salad with mixed calories 250 cup) 100 calories
side mixed vegetables,
calories 350 greens, and brown
veggies, and rice (400
dressing calories)
(300
calories
brown rice
(1/2 cup)
(100
calories)
Apple slices
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 with peanut
butter (100
calories)

Scrambled Grilled Grilled Apple slices with Dark chocolate 1

eggs with vegetable salmon 250 peanut butter square 50
wrap with calories 115 calories 250 calories
tomatoes 2
hummus in grams
eggs 200 a whole- Fried
4 calories grain tortilla broccoli and
Toast 1 slice 400 calories carrots 50
100 calories Mixed green calories
salad with
vinaigrette
100 calories
oats with Turkey and Grilled Greek yogurt Cookie 200
almond milk, avocado shrimp with berries 150 calories
whole grain skewers with calories
berrie, ,and
wrap (400 roasted
nuts. (350 calories) vegetables
5 calories Carrot sticks (400
with calories)
hummus Brown rice
(150 (200
calories) calories)

Free day Free Free Free Anything below

6 Free 2200 calories

Oatmeal and Grilled Veggie fried Frozen flavored

berries and chicken with chicken, Fruit salad 150 yogurt with
almond 300 breast with mixed calories 150 berries 150
calories grilled vegetables, grams calories
boiled egg 100 1 vegetables and brown
7 calories 300 calories rice (400
apple 100 1 calories)
calories
Orange
juice 1 cup
100 calories

Fitness Program:
Day 1:
Exercise 1: Push-ups
Round 1: 10 repetitions, 30 seconds
Round 2: 12 repetitions, 40 seconds
Round 3: 15 repetitions, 50 seconds
Exercise 2: Squats

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Round 1: 15 repetitions, 35 seconds
Round 2: 20 repetitions, 45 seconds
Round 3: 25 repetitions, 60 seconds
Exercise 3: Plank
Round 1: 30 seconds hold, 25 seconds rest
Round 2: 40 seconds hold, 35 seconds rest
Round 3: 50 seconds hold, 45 seconds rest
Exercise 4: Jumping Jacks
Round 1: 20 repetitions, 30 seconds
Round 2: 25 repetitions, 40 seconds
Round 3: 30 repetitions, 50 seconds

Day 2:

Jumping Jacks
Round 1: 30 seconds
Round 2: 30 seconds
Round 3: 30 seconds
High Knees
Round 1: 30 seconds
Round 2: 30 seconds
Round 3: 30 seconds
Arm Circles
Round 1: 30 seconds (15 seconds forward, 15 seconds backward)
Round 2: 30 seconds (15 seconds forward, 15 seconds backward)
Round 3: 30 seconds (15 seconds forward, 15 seconds backward)
Bodyweight Squats
Round 1: 30 seconds
Round 2: 30 seconds
Round 3: 30 seconds

Day 3:
Mountain Climbers:
Round 1: 30 seconds
Round 2: 40 seconds
Round 3: 50 seconds
High Knees:
Round 1: 40 seconds
Round 2: 50 seconds
Round 3: 60 seconds
Leg Swings (front and side):
Round 1: 10 swings per leg (front and side)
Round 2: 15 swings per leg (front and side)
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Round 3: 20 swings per leg (front and side)
Arm Circles:
Round 1: 20 seconds forward, 20 seconds backward
Round 2: 30 seconds forward, 30 seconds backward
Round 3: 40 seconds forward, 40 seconds backward

Day 4:

Repetitions for Side Shuffles:

Round 1: 20 shuffles (10 to the right, 10 to the left)
Round 2: 25 shuffles (12 to the right, 12 to the left)
Round 3: 30 shuffles (15 to the right, 15 to the left)
Exercise 2: Side Bends
Round 1:
Repetitions: 15 on each side (30 in total)
Time: 30 seconds
Round 2:
Repetitions: 20 on each side (40 in total)
Time: 40 seconds
Round 3:
Repetitions: 25 on each side (50 in total)
Time: 50 seconds
Exercise 3: Knee Lifts
Round 1:
Repetitions: 20 lifts for each leg (alternating)
Time: 30 seconds
Round 2:
Repetitions: 25 lifts for each leg (alternating)
Time: 40 seconds
Round 3:
Repetitions: 30 lifts for each leg (alternating)
Time: 50 seconds

Day 5: free no exercise

Day 6:
Jumping Jacks
Round 1: 30 seconds
Round 2: 30 seconds
Round 3: 30 seconds
High Knees
Round 1: 30 seconds
Round 2: 30 seconds
Round 3: 30 seconds
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Arm Circles
Round 1: 30 seconds (15 seconds forward, 15 seconds backward)
Round 2: 30 seconds (15 seconds forward, 15 seconds backward)
Round 3: 30 seconds (15 seconds forward, 15 seconds backward)
Bodyweight Squats
Round 1: 30 seconds
Round 2: 30 seconds
Round 3: 30 seconds

Day 7:
Exercise 1: Push-ups
Round 1: 10 repetitions, 30 seconds
Round 2: 12 repetitions, 40 seconds
Round 3: 15 repetitions, 50 seconds
Exercise 2: Squats
Round 1: 15 repetitions, 35 seconds
Round 2: 20 repetitions, 45 seconds
Round 3: 25 repetitions, 60 seconds
Exercise 3: Plank
Round 1: 30 seconds hold, 25 seconds rest
Round 2: 40 seconds hold, 35 seconds rest
Round 3: 50 seconds hold, 45 seconds rest
Exercise 4: Jumping Jacks
Round 1: 20 repetitions, 30 seconds
Round 2: 25 repetitions, 40 seconds
Round 3: 30 repetitions, 50 seconds

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