Assessment Task 2 – Reflecting on Performance Plan

Criterion D – Reflecting & Improving Performance

Date: Thursday 17th March 2022

Students must write a reflection at the end of the unit analysing and evaluating the
performance plan produced, detailing strengths and weaknesses and future improvements. You
will be provided a separate task sheet that will state the reflection questions you must
complete in detail to effectively reflect on your performance plan. Make sure that you read the
rubric to prepare to write your reflections.

Key Command Terms Definitions:

Analyse Break down in order to bring out the essential elements or structure. (To identify
parts and relationships, and to interpret information to reach conclusions.)
Evaluate Make an appraisal by weighing up the strengths and limitations

Criterion Dii – Analysing & Evaluating the effectiveness of your plan:

1. Identify the strengths and areas for development (limitations) of your training plan.

Strengths of your plan Limitations of your plan

My exercises were mainly training my lower body I wasn’t able to do a few exercises due to my
which means I was moving towards ankle injury. I should have seen this before hand
accomplishing my goal. an avoided ankle heavy exercises.

My exercises were pretty challenging which During my emom session I had many exercises
meant I was actually training my lower body which included jumping therefore my legs quickly
got tired and I wasn’t able to continue at the
intensity that I aimed to.

Majority of my exercises didn’t further worsen During my hiit session I had too much break time
my current/previous injuries. which slowed my heart rate and it was quite
boring.
2. Analyse AND Evaluate how strengths of your plan helped you work towards achieving your
goals – e.g. what was effective or not effective about the plan in helping you meet the
goals? Use specific examples from your plan and your performance to support your points.
I did many exercises which included jumping, for example the exercises which is called snap
down to jump squat. This exercises not only trains my leg muscles but it aloes help my
practice my form for jumping up to spike. Since my goal was to improve my jump in order to
get better spikes this plan helped me achieve my goal

3. Analyse AND Evaluate how limitations of your plan worked against you working towards
achieving your goals – e.g. what was not effective about the plan in helping you meet the
goals? Use specific examples from your plan and your performance to support your points.

Since there were exercises that I wasn’t able to complete because of my ankle injury. This worked
against my plan since I would be able to do ankle hops on my right leg but not my left. This meant
that I was only trianing half of my muscles. Also, my other goal was to improve my flexibility in order
to avoid injuries. While I was doing yoga session one of my main stretches that helped with shin
splints was not possible for me to do since it involved sitting on your ankles/feet and then leaning
back. This caused me a lot of pain there I wasn’t able to do some of the major stretches.

4. Analyse AND Evaluate how and why any changes made to the plan supported your
achievement of the plan’s goals. Use specific examples from your plan and your performance to
support your points.

During the HIIT training session, I would have added less rest time since it would slow
down my heart rate. This turned it more into interval training which I wasn’t aiming for.
I also had to take out the ankle heavy exercises in my plan and although I made one goal
harder to reach it supported my flexibility improvement goal.

5. Analyse AND Evaluate how you would make future improvements to the training plan. Use
specific examples from your plan and your performance to support your points.

As I previously stated I would give less rest time during the HIIT and I would take out the ankle heavy
exercises. After looking more into it I would add exercises which include jumping on and off of boxes this
not only helps build eg strength but it also helps with learning how to land without injuring oneself. I
would also add weight to some of my squatting exercises to make them more challenging.
Year 5 - Criterion D: Reflecting and Improving Performance:
Strands to be assessed:

I. Analyse and evaluate the effectiveness of a plan based on the outcome.

Achievement Task Specifics Level descriptor in PHE

level Guide
0 The student does not reach a standard described by any of the The student does not
descriptors below. reach a standard
described by any of the
descriptors below.
1-2 I. Outlines the effectiveness of their training and fitness plan in I. Outlines the
achieving its specified goals. Outlines changes made to the effectiveness of a plan
plan to support achieving the goals of the plan. No or basic based on the
outline given for changes to plan in progress if any were outcome.
made.
3-4 I. Explains the effectiveness of their training and fitness plan in I. Explains the
achieving its specified goals. Explains changes made to the effectiveness of a plan
plan to support achieving the goals of the plan. Some based on the
explanations given for changes to plan in progress if any outcome.
were made.
5-6 I. Analyses the effectiveness of their training and fitness plan I. Analyses the
in achieving its specified goals. Analyses the changes made effectiveness of a plan
to the plan to support achieving the goals of the plan. based on the
Detailed analysis of changes to plan in progress if any were outcome.
made.
7-8 I. Analyses and evaluates the effectiveness of their training I. Analyses and
and fitness plan in helping them achieve the specified goals. evaluates the
Analyses and evaluates the strengths and weaknesses of the effectiveness of a plan
plan and changes made to the plan to support achieving the based on the
goals of the plan. Detailed analysis and evaluation of outcome.
changes to plan in progress if any were made.