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    Document1 (1) 15135

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    Document1 (1) 15135

    Uploaded by

    Maxim.chan
    9 views2 pages

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    9 views2 pages

    Document1 (1) 15135

    Uploaded by

    Maxim.chan

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    PEFromHome – Week 4.

    Total Daily Steps OR Time


    Day Exercise Self-Reflection Challenge
    Active on Feet
    Please outline the type of exercise you completed each day.
    Use a fitness watch or phone to
    What are the Skill Components of Fitness (COF)? Please watch this video track your steps.

    Day 1 is Type of exercise: Please find these workouts here or download the NTC app Aim For 10,000 each day!
    the day E.G - Continuous, Circuit, HIIT, Resistance, Yoga etc.
    OR Briefly describe one thing each day you
    of your What COF are you training with each type of exercise?
    have learnt…The standout piece from
    PE the day!
    Lesson Rate of Perceived Exertion (RPE): State how long you were active
    1 – 10 scale -see here on Feet.

    Length of Session in Minutes. Aim for 60 minutes each day!


    Aim for 5 x 45 -minute sessions across the 7 days.
    Rowing for 5km avg split
    It is good to stay at the same pace
    Type & COF: continuous (rowing) 2:03
    Day 1 throughout the whole thing and
    RPE: 7
    not go slower and faster else you
    Length: 40mins
    will get tired faster

    Running do not have a step


    Set a target point or route to reach
    Type & COF: continuous (running) count but around 6k maybe
    so that you can tell how much
    Day 2 RPE: 5 more
    farther left without checking a
    Length:35 mins
    distance or step count

    did some walking for 30m Stretching after workout or else it


    Type & COF: circuit exercises after school 5k steps hurts the next day
    Day 3 RPE:8
    Length:35mins

    Walking after school 5k steps


    Type & COF: relax
    Day 4 RPE:0
    Length:
    Rowing 5km avg split 2:09 Drink before doing exercise so you
    Type & COF: continuous (rowing) stay hydrated and it can stop you
    Day 5 RPE: 6 needing to drink midway through
    Length: 45m

    1hour walk 10k steps it’s better to hold a stretch rather


    Type & COF: rowing stretches and workout with group on teams. than contract and release as it is
    Day 6 RPE:9 better for workouts
    Length: 50m

    5k steps walk
    Type & COF: relax
    Day 7 RPE:0
    Length:

    THE RGSHW WAY

    Resilient, Grounded, Selfless, Honest, Work Ethic


    PEFromHome – Week 4.

    THE RGSHW WAY

    Resilient, Grounded, Selfless, Honest, Work Ethic

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