SELLY PARK SECONDARY SCHOOL
LIFE ORIENTATION
PHYSICAL EDUCATION TASK
GRADE: 12 HAND IN DATE:
EXAMINER: MS D. OTTO TOTAL: 40
MODERATOR: MRS. H LOWE
NAME & SURNAME: ___________________
CLASS: _______
ASSESSMENT INSTRUCTIONS:
You are required to:
• Complete a fitness assessment to ascertain your current fitness levels.
• Once you have recorded these, you are required to set a minimum of 2
specific personal fitness and health goals (SMART) indicating the areas
that you would like to maintain or improve upon.
• Create an eight-week fitness program suitable for your fitness level.
• Your fitness program must cover a period of eight weeks in which you
exercise a minimum of three times a week. Your exercises should show
an increase in amount, complexity, and intensity over the eight-week
period.
Include the following:
• Index.
• Your goal for this exercise plan.
• Include at least 3 sessions per week.
• How long will each session last.
• A brief description of the exercises.
• Daily reflection.
• Weekly reflection.
• Overall reflection.
• Heart rate.
• Visual aids.
It is also required of you to include your BODY MASS INDEX at the beginning
of the six weeks and at the end.
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Think about the following when writing your overall reflections:
• Did you consider yourself fit before you started this programme? Why /
why not?
• How has your extra-curricular sports involvement over the course of term
1 assisted you in maintaining your fitness level throughout the duration
of this programme?
• In what ways has your program made progress toward your initial goals?
• What challenges or concerns did you encounter during this
program? Please describe.
• What could be done to improve or enhance your program to suit your
lifestyle & / or improve your results?
• What did you learn about yourself & / or about maintaining healthy fitness
during your programme?
The following will be assessed in all components of the Physical
Education Task:
1. Monitors and evaluates own progress in achievement of personal fitness
and health goals through regular participation in a program.
2. Evaluates own progress in achievement of personal fitness and health
goals continually.
3. Reports on own progress in achievement of personal fitness and health
goals.
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WEEK 1 FITNESS EVALUATION SHEET
SESSION EXERCISE BRIEF DESCRIPTION DAILY REFLECTION
SESSION 1
SESSION 2
SESSION 3
HEART RATE
RESTING HEART RATE EXERCISE HEART RATE RECOVERY HEART RATE
SESSION 1
WEEK 1 REFLECTION
Brief report on progress over the past week. Also include goals for the week ahead:
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RUBRIC
Criteria Description of performance
Monitors own Completes the Completes the Completes the Completes the Completes the Completes the Fails to complete
progress in program more program 3 times program 3 times program 3 times program twice a program once a the program at
achievement of than 3 times a a week, and a week, and a week, but week, and lacks week, and lacks all, efforts are
personal week, and displays strong displays fair lacks motivation, general general haphazard, and
fitness and displays motivation, focus motivation, focus focus and drive motivation, focus motivation, focus a general apathy
health goals exceptionally and drive in and drive in in monitoring and drive in and drive in pervades his
through regular strong monitoring monitoring progress, and monitoring monitoring attitude to the
participation in motivation, focus progress, and progress, and seeking to progress, and progress, and program.
a program. and drive in seeking to seeking to improve fitness. seeking to seeking to
monitoring improve fitness. improve fitness. improve fitness. improve fitness.
progress, and
seeking to
improve fitness.
Marks 16-20 14-15 12-13 10-11 8-9 6-7 0-5
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 through systematic self- self- reasonable, satisfactory, general lack of complete lack of
fitness and outstanding, management management though though rather application in application in
health goals systematic self- and evaluation of and evaluation of inconsistent self- weak self- self- self-
continually management self and personal self and personal management management management management
and evaluation of fitness and fitness and and evaluation of and evaluation of and evaluation of and evaluation of
self and personal health goals. health goals. self and personal self and personal self and personal self 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
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
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personal pupil’s pupil’s strong noteworthy reasonable limited attempt negligible the pupil’s lack
fitness and exceptional ability to attempt by the attempt by the by the pupil to attempt by the of knowledge,
health goals ability to evaluate and pupil to evaluate pupil to evaluate evaluate and pupil to evaluate skill, motivation,
evaluate and analyse own and analyse own and analyse own analyse own and analyse own and application.
analyse own fitness goals and fitness goals and fitness goals and fitness goals and fitness goals and
fitness goals and the achievement the achievement the achievement the achievement the achievement
the achievement thereof. In so thereof. In so thereof. In so thereof. In so thereof. In so
thereof. In so doing, he is able doing, doing, adequate doing, moderate doing, limited
doing, he is able to plan for future substantial success is success is success is
to effectively interventions, success is achieved in achieved in achieved in
plan for future and develop an achieved in planning for planning for planning for
interventions, action plan for planning for future future future
and develop an further future interventions, interventions, interventions,
action plan for improvement interventions, and developing and developing and developing
further and and developing an action plan an action plan an action plan
improvement development an action plan for further for further for further
and with for further improvement improvement improvement
development. effectiveness. improvement and and and
Furthermore, Furthermore, and development. development. development.
exceptional very good development. Furthermore, Furthermore, Furthermore,
knowledge of the knowledge of the Furthermore, some knowledge limited knowledge of the
components and components and sound of the knowledge of the components and
facets of fitness facets of fitness knowledge of the components and components and facets of fitness
is evidenced. is evidenced. components and facets of fitness facets of fitness is negligible.
facets of fitness is evidenced. is evidenced.
is evidenced.
Marks 8-10 7 6 5 4 3 0-2
TOTAL: COMMENTS:
/40
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