FIT FOR LIFE:

Grade 10
Personal Fitness
ISU

Name: Amanda Ng
Course: Physical Education (PPL20)
Teacher: Ms. Smeding

TABLE OF CONTENTS
Portfolio Checklist
Self-evaluation
Fitness Flip Book
SMART Fitness Goals (short & long term)
Benchmarks (results/record of improvement
this semester)
6-weekly calendar of Physical Activity/Food
Logs
6-weekly Journal Reflections
3 current health-related articles & my
analysis of each
Motivational Reminders
Exit Reflection Where do I go from here?
BONUS: Creative & Interesting Additions

SMART Fitness Goals

(short & long term)
Specific, Measurable, Attainable, Realistic, Timely

My goal is to be able to perform full splits by working on my

flexibility.

My goal is measurable because Ill be able to measure the

distance between my feet while performing a split with a
measuring tape. The distance between my feet now is
currently 128cm.

My goal is achievable because I will be performing different

types of stretching workouts (side lunges, seated v-stretch,
butterfly stretch etc.) that can help me improve my
flexibility and reach my goal.
My goal is realistic because I go for cheer practices once a
week where I have a coach guiding me towards reaching
my goal. Also, I will be attempting the stretches I have
learnt during cheer practices on my own time.

R
T

I want to be able to perform different types of splits by the

end of March 2015.

SHORT TERM GOALS

Avoid over-stretching.
Stretch at least 3 times
a week.
Rest between
workouts.

Measure and
record my
progress.
Warm up
before
stretching.

Benchmarks (Results/Records
of improvement this semester)
Beep Test
#1 Attempt
(Aug 4)
4.3

#2 Attempt
(Nov 10)
5.8

#3 Attempt
(Nov 19)
6.2

#2 Attempt
(Sep 23)
40

#3 Attempt
(Nov 11)
48

#2 Attempt
(Sep 23)
34

#3 Attempt
(Nov 11)
40

Sit-Ups
#1 Attempt
(Aug 5)
37

Push-Ups
#1 Attempt
(Aug 5)
25

September 2014
Sun

Mon

Tue
1

Wed

Thur

Fri

Sat

Cheer
Practice
Workout

Sit Ups,
Squats, Push
Ups (30
reps)

14

Jogging
(1hr),
Sit Ups (30
reps x2)

11

Cheer
Practice
Workout

15

16

Sit Ups,
Squats, Push
Ups (30
reps)

21

10

22

23

28

29

Side Lunges
(30 reps x2),
Hold Splits
(1min x3)

Seated-v
stretch
(30 reps x2),
Hold splits (1
min x3)

24
Cheer
Practice
Workout

12

13

Walk my dog
(30 mins),
Badminton

18

Cheer
Practice
Workout

Sit Ups: 40
Push Ups: 34
(In 1 min)

Butterfly,
Seated-v
Stretch &
Side Lunges
(30 reps x2)

17

19
Run (15
mins)

25

20
Plan SMART
GOALS

26

27

Butterfly,
Seated-v
Stretch &
Side Lunges
(30 reps x2)

Butterfly,
Seated-v
Stretch &
Side Lunges
(30 reps x2)

30
Butterfly,
Front Leg
Raises (30
reps), Hold
split (1min
x3)

Cheer Practice Workout: 5 Laps around MPH, Handstand Push Ups/Taps (30 reps x3),
Squat Tuck Jumps (30 reps x2) Push Ups (30 reps x2), 15 secs splits (Every side),
Banana (30 reps x2), Superman (30 reps x2), Spine Roll (30 reps x2), Leg Kicking (30
reps each leg/ all sides)

October 2014
Sun

Mon

Tue

Wed

Thur

Fri

1
Cheer
Practice
Workout,
Hold split
(1min x3)

Hold split
(1min x5),
Cycling, Leg
Kicking (10
reps/ each
side)

12
Butterfly,
Seated
calves
stretch (15
secs x5)

19

13
Leg Kicking
(15
reps/each
side)

20
Volleyball
Camp

26

27

Butterfly,
Run
(10mins),
Hold split
(1min x3)

Cheer
Practice
Workout

14
Butterfly,
Squats (15
reps x2)

21
Volleyball
Camp

28

15
Cheer
Practice
Workout

22
Volleyball
Camp

29

Sat

Seated
Calves
Stetch (Hold
15 secs x5),
Hold split
(1min x3)

Side Lunges
(30 reps),
Butterfly,
Hold split
(1min x3)

10

11

Hold split
(1min x5),
Bridges

Cycling,
Seated-v
stretch

16

17

18

Front Leg
Raises (30
reps), Pushups & SitUps (15 reps
x2)

Dodgeball
Tournament,
Side Lunges
(30 reps)

Running (15
mins), Hold
Split (1min
x2)

23

24

25

Volleyball
Camp

30

31
Futsal
Tourname-nt

Cheer Practice Workout: 5 Laps around MPH, Handstand Push Ups/Taps (30 reps x3),
Squat Tuck Jumps (30 reps x2) Push Ups (30 reps x2), 15 secs splits (Every side),
Banana (30 reps x2), Superman (30 reps x2), Spine Roll (30 reps x2), Leg Kicking (30
reps each leg/ all sides)

November 2014
Sun

Mon
2

Running (1
hr), Hold split
(1min x3)

9
Cheer
Practice
Workout

16

Tue
3

Seated
Calves
Stretch (15
secs x5)

Wed

Butterfly,
Badminton

10

11

Beep Test #2
(Level 5.8)

Sit Ups: 48
Push Ups: 40
(In 1 min)

17

18

Cheer
Practice
Workout

23

Thur

5
Cheer
Practice
Workout

Fri
6

Seated
Calves
Stretch (15
secs x5)

Badminton,
Run (10
mins)

25

Butterfly, Leg
Kicking (15
reps/each
side)

Running (1
hr), Hold split
(1min x3)

12

13

14

15

19

20

21

22

Beep Test #3
(Level 6.2)

24

Sat
7

26

Badminton
Tournament

27

28

30 Burpees,
Dodgeball

30

Cheer Practice Workout: 5 Laps around MPH, Handstand Push Ups/Taps (30 reps x3),
Squat Tuck Jumps (30 reps x2) Push Ups (30 reps x2), 15 secs splits (Every side),
Banana (30 reps x2), Superman (30 reps x2), Spine Roll (30 reps x2), Leg Kicking (30
reps each leg/ all sides)

29

6- weekly Journal Reflections

September 22-September 27:
After setting my SMART goals and planning my workout
schedule, I was motivated and ready to achieve my goal. This led
me to become physically active throughout the week. I spent three
days in the week doing different types of stretches such as seatedv stretch, butterfly stretch and lunges to loosen my joints. I did not
have any struggle because I started off the first week with some
simple stretches to prepare for the following weeks. I was proud of
myself because I completed my workout schedule without skipping
any days. The distance between my feet now is 130cm and Im
looking forward to see more improvement. This proves that Im one
step closer to reach my goal.

September 28-Octerber 4:
After seeing the improvement I had from last week, I felt
more determined to work towards my goal. Throughout the week, I
spent an hour everyday doing different types of stretches. After
doing the stretches, I performed a split and held there for a minute.
I repeated the same routine for 3 times. I took a 30 seconds break
in between every split I performed. I struggled on the first few tries,
as I felt really tiring to hold a split for one minute. As day passes, it
felt easier performing it. Im glad that I did not give up even though
it was really tiring. The distance between my feet now is 134cm.
Im so proud of my results and I look forward to see more
improvement.

October 5-October 11:

This week, I did not have much time to do my stretching
because I was busy with assignments. Therefore, I had to
minimize the days of workout and shorten my workout routine in a
day. At the end of the week, I measured the distance between my
feet and the result I got was 134cm, which is also the result I had
from last week. I was not disappointed with the result I had
because I knew that there wouldnt be any changes. In fact, I
thought that the result would be worse than last week. I did not
have any struggle holding a split for a minute because Ive been
doing the same routine for multiple times last week. Based on the
result I had from this week, I would have to work on my timemanagement skills and make time for stretching in order to reach
towards my goal.

October 12-October 18:

This week has been a stressful week. Based on the result
from last week, I started working on improving my timemanagement skills by planning my schedule ahead. I find this
solution effective because I managed to complete my workout
routine even though Ive been busy with my schoolwork. The
amount of schoolwork led me to become really stressed out
throughout the week. I chose to spend some time every night
working out as a solution to help me release my stress. Every
night, I spent some time stretching and doing simple workouts
such as sit- ups, squat and push- ups. At the end of the week, I
measured the distance of my feet and the result I got was 136cm. I
was so happy with my improvement and looking forward to see my
result on the sixth week.

19 October-25 October:
This week, I volunteered for a volleyball camp to coach
participants. It was a four-day camp. Therefore, I was busy
throughout the week and only did stretches during the volleyball
camp. I was exhausted everyday after the volleyball camp, which
made me feel so lazy and did not do any stretches at home at my
own time. On Saturday, I did 3 sets of splits for 1 minute and
measured the distance between my feet. The result I had
decreased from 136 cm to 134cm. I had a hard time holding my
split because I wasnt in the mood of working out when I performed
it. I am disappointed in myself for being lazy that caused my result
to be worse. I am going to work hard for the next two week to see
improvement in my result on the final week.

2 November-8 November:
This is a productive week because Ive been physically
active throughout the seven days. I did many physical activities,
stretches and workouts on my free time. Throughout the week, I
did many different sports such as playing badminton, cheerleading,
running etc. At night, I spent some time doing stretches and
workouts to be prepared for my final checkup of my progression.
At the end of the week, I measure the distance between my feet
and it went from 134cm to 138cm. I am so happy with my progress
because the pain paid off at the end of the day. I struggled on
some days because I pushed myself to be active even though I
was really tired. I am determined to reach my goal and will
continue work hard for it.

Article #1: Research: Lack of cardiovascular fitness

kills more than diabetes, smoking and obesity
combined

ANALYSIS
Physical inactivity is the fourth leading risk factor for global
death according to the World Health Organization. Numbers of
physical inactivity are rising in many countries. This increase has
major implications for health. Lacking of cardiovascular fitness
kills people because the heart will be lazy. Human heart is the
main organ, which helps to deliver oxygen to all of our body parts.
Blockages will be appearing because normally, humans eat a lot
of oily food. This causes some blockage, heart attack or stork.
Training cardiovascular fitness will help us from getting serious
impact on our body and keep us healthy.

Article #2: Fitness regimen helps older men live

longer, say researchers

ANALYSIS
Researchers and experts have found out that exercise and
increasing physical activity is good for the body for any aged
people. Moreover, the new data expresses that regardless of a
mans age, cardiovascular fitness can add more years of life.
There were several aged people who were interviewed and
collected data about how they are, how they live and how they
feel at this age. Therefore, there were also people in
Washington, D.C. and Palo Alto, California VA Medical Centers
were examined by performing the exercise tests, which tested
for 2,153 men. They were patients in the hospital and they were
also checked whether any cardiac vessels were clogged. The
men were improving and further examination is going on.

Article #3: Having a Positive Mindset Can Make

Diet and Exercise Easier

ANALYSIS
Panelist for The International Health and Fitness Symposium and
Trainer for NBC's The Biggest Loser, Kim Lyons, talks with founder,
chairman and host for the event, Craig Pepin-Donat, The Fit Advocate
about Changing Your Mindset toward Diet and Exercise. He says that
the new generation is getting unhealthier. They also live in a place
which occupied with toxic. The mixture of gadgets making the people
more badly because people now days just use it from gathering
information. It makes people not to do any activity. People dont make
up their mind and focus on something. They think that they must get
things in an easy way. Kim Lyons says that positive mindset can
make a person to succeed in anything. It also goes to diet and
exercise. In conclusion, informing the society to realize this issue. This
will change the world if people understand this.

Motivational
Reminders

EXIT REFLECTION: Where do I go from here?

While I was trying to reach my fitness goals, I learned that I do not
give up easily because I want to achieve my goal as soon as possible. I want
to be able to perform different types of splits so that I can apply it on
cheerleading. However, it wasnt easy to achieve my fitness goals because I
was discouraged at times. I was discouraged because of the pain I have to
endure while working towards my goal and the amount of stress I have from
school. There were days where I had no time working out because I did not
plan my schedule ahead. This led my progress result to worsen. Although
there were challenges and obstacles in the path to achieve my fitness goals, I
was encouraged by my cheerleading coach, Chiaki. He constantly pushed
and supported me to achieve my goals based on my progression every week.
I also watch videos of my favourite cheerleading team Smoed, during my
leisure time. This motivated me to improve on my fitness goals. When I
couldnt endure the pain of holding a split at times, I would think of the videos
and tell myself to hang on there. Setting the SMART goals wasnt easy
because I had to make realistic goals within the given time frame and
according to my abilities. The goals cannot be too easy to achieve or it would
be pointless because there would then be barely an improvement. The goals
also cannot be too ambitious because it would be better to experience
success than failure as success would boost my self-esteem but failure will
make me feel demoralized. Throughout my progress, I have learned to plan
and manage my schedule, which can be applied in the future. Planning and
managing my schedule can help me to be organized and stay on track. I have
learned that fitness is essential to my daily lifestyle because it helps improve
my health, cardiorespiratory, muscle endurance, muscle strength, flexibility
and body composition. Fitness helps me to develop physically and mentally
by exercising actively. Often, I jog and run around my neighborhood for 30
minutes to improve on my cardiorespiratory because I am lack of stamina and
get tired easily. I do push-ups and sit-ups few times a week at the gym to
improve my muscle endurance and muscle strength so that I will be a better
base in cheerleading. I also have cheerleading practices every Wednesday to
improve my flexibility, muscle strength, muscle endurance and
cardiorespiratory. Throughout this course, I learned that I have to eat a
balanced diet and sufficient amount of sleep to assist in my fitness. It plays
the major role in the progress to achieve my fitness goals. In the future, I want
to be able to perform over-splits. I will continue improve my fitness by
stretching everyday and be physically active. As I get better, I will add more
difficulty into my workout routine and continue working hard to achieve my
goal.

Bonus: Cheer Life in Pictures