Portfolio
Portfolio
Portfolio
Keeping a record of your participation in physical activities is helpful for monitoring your progress towards your fitness goals, and providing evidence of your
achievement of these goals. Workout sheets are provided below for both planning and execution purposes. When compiled, these shall constitute your portfolio.
Planning your exercise program first prior to execution helps you focus more often and be efficient.
I. Cardiorespiratory endurance: Possible activities here are guided or independent workouts and fitness events. Guided workouts are those performed in
commercial gym settings, with a personal trainer or instructor. It also includes athletic training or conditioning (e.g. varsity) conducted by a coach.
Independent workouts may be school or home-based and include walking, jogging and/or running; following an exercise video.
II. Musculoskeletal fitness: Possible activities here are resistance training using any modality such as free weights (e.g. dumbbells, kettle bells, medicine
balls), machines, suspension cords and resistance bands; weightlifting and powerlifting workouts and or competitions; group exercises such as yoga;
sport climbing, park our and activities of daily living such as house chores that involve lifting (e.g. fetching water).
III. Flexibility: Possible activities here are static stretching exercises and proprioceptive neuromuscular facilitation (PNF) techniques performed as an
exclusive workout or a focused session. It also includes group exercises that emphasize flexibility such as yoga; sports such as gymnastics and cheer
dance, as well as dance.
WORKSHEET 1.1
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WORKSHEET 1.2
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