DECIDE : My FITNESS Plan
D
Define the
Problem
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Select the FITNESS COMPONENT or SKILL COMPONENT you’d most like to improve this year.
(Fitness: Cardio, Muscular Strength, Muscular endurance, Flexibility, Body Composition.core strength)
(Skill: Balance, Agility, Coordination, Power, Speed, Reaction Time)
Explain why you chose this component.
I chose this component because I want to improve on my mile time to at least 8:25, and I want to improve on my overall stamina for all sports.
Create and link a short video (10-15 seconds) that illustrates your chosen component. (using your laptop, iPad, iPhone, or other device). Upload to youtube and paste youtube link here:
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E
Explore the
Alternatives
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List 3 other Fitness/Skill Components that you could also improve and explain how they will benefit your overall fitness:
2. Fitness: core strength (this is great for body composition and balance as well because these skills involve pure core strength in order to balance and hold the body in a certain position.)
3. Fitness: flexibility (warms up my muscles and joints and allows for a better session. Loosens muscles that are tight. Having a flexible body can help me just overall perform better, as I would have loose muscles and maximum blood circulation.
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C
Consider the
Consequences
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Identify 2 positive and 2 negative possible outcomes as a result of your choice: (Ask yourself … how risky is each alternative? What are the chances of success? How would it affect my short term fitness? How would it affect my fitness long term?)
Positive
2. I will be able to improve my mile time and strengthen my cardio endurance
Negative
1. If I just focus on my cardio, I may be weakening other components of fitness because I’m not practicing those.
2. Being fit doesn’t just mean in terms of cardio stamina, there are many other components that won’t get better if I leave them alone so my overall performance won’t be that strong
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I
Identify Values
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This decision is important to me because.......... (Why do you value fitness?)
I value fitness because I know how important it is for my body. Without fitness, there is a very high chance of diseases and problems later on. The highest percentage of the reason why people die in America is because of lack of fitness (even higher than smoking or drinking!!) Also, being fit overall just helps with a person’s confidence and self-esteem. I want to push myself this year to improve my mile-time, and if I am able to improve on my cardiovascular endurance, I will approach PE more confidently and positively.
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D
Decide and Act
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Create an action plan for improvement. Outline a plan for a week of fitness activity that will improve your chosen component. Creat a video (10-15 seconds) of your chosen activity to help illustrate your plan.
Day 1: Pilates (20 min) + 2 laps around the SAS track in the morning (with 5 min warm-ups)
Day 2: Pilates (20 min) + 10 min exercises (dynamic and static)
Day 3: Swimming (60 min)
Day 4: Pilates (20 min) + gym (60 min)
Day 5: pilates (20 min) + 2 laps around track in morning (with 5 min warm-ups)
Day 6: gym (60 min)
Day 7: pilates (20 min) and exercises (10 min)
I will run outside in the school mornings
I will do pilates to improve my flexibility, core strength, muscular endurance, body composition, and also stamina
I will swim and go to the gym as part of my major workouts to improve cardio
I will make sure to continue doing warm-up exercises and stretches to keep my muscles ready for exercise and improve many other fitness and skill related components.
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E Evaluate the results
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My goal was to improve a specific fitness component. I will know that my decision and action plan has been effective when.........
The mile-times throughout the year will be evidence for this. If I am able to improve bit by bit on my mile times and overall stamina, then that means that my decide plan for improving my cardio is effective.
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