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Genesis Global School

END OF UNIT ASSESSMENT
UNIT – 1
Unit Title- I Can Make A Change: Strength & Flexibility Training
Term- 1

Subject: PSHE MYP Year – 3

Name of the student: Saara Srivastava

Goal: Your goal is to develop the process of planning which promotes measurable change and adaptation.

Role: You are responsible for both contributing individually and coordinating with your team to maximise
success on the field.
Audience: Your audience includes your teammates and the teacher/coach, who will observe how well you
implement the training and exercise program.

Situation: The situation is to introduce students the basic knowledge of creating the training plan for flexibility
and strength training and techniques to improve the performance.

Product: You will enlighten your group with the knowledge of exercise, and techniques to improve to strength
and flexibility. You will also demonstrate the exercise related to the strength and flexibility.

Standard: Your performance will be assessed with Criteria B and D.

Criterion B: Planning for performance

i. identify goals to enhance performance
ii. construct and outline a plan for improving physical activity and health.

Achievement
Level Descriptor Task-specific Rubrics
Level
The student does not reach a standard The student does not reach a standard described by
0 described by any of the descriptors any of the descriptors below.
below.
The student: The student is able to:
i. states a goal to enhance performance i. state goals based on the SMART principle to
1-2 ii. states a plan for improving physical activity enhance overall performance in fitness.
and health.
ii. states a plan to regain fitness, refine
movements and improve communication

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The student: The student is able to:

i. defines a goal to enhance performance i. define goals based on the SMART principle to
enhance performance in fitness
3-4 ii. outlines a basic plan for improving
physical activity and health. ii. outline a basic plan to regain fitness, refine
movements and improve communication.

The student: The student is able to:

i. lists goals to enhance performance i. list goals based on the SMART principle to enhance
5-6 ii. outlines a plan for improving physical activity overall performance in fitness
and health.
ii. outline a plan to regain fitness, refine
movements and improve communication.
The student: The student is able to:
i. identifies goals to enhance performance i. identify goals based on the SMART principle
7-8 ii. constructs a plan for improving physical to enhance overall performance in fitness
activity and health.
ii. construct a plan to regain fitness, refine
movements and improve communication.

Criterion D: Reflecting and improving performance

Students should be able to:
i. identify and demonstrate strategies to enhance interpersonal skills.
ii. describe the effectiveness of a plan based on the outcome.
iii. describe and summarize performance.

Criterion D Reflecting and improving performance

Achievement Level descriptor Student friendly descriptor
level
0 The student does not reach a standard
described by any of the descriptors below
1–2 The student: The student:
i. identifies strategies to enhance i. Identifies feedback and self-
interpersonal skills. reflection strategies.
ii. states the effectiveness of a plan. ii. States the effectiveness of the test
iii. outlines performance items.
iii. Outlines skills and plan
performance.
3–4 The student: The student:
i. identifies and demonstrates i. Identifies and demonstrates
strategies to enhance feedback and self-reflection
interpersonal skills. strategies.
ii. states the effectiveness of a plan ii. States the effectiveness based on
based on the outcome. the outcome of the test items.
iii. outlines and summarizes iii. Outlines and summarizes skills
performance. and plan performance.

5–6 The student: The student:

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i. outlines and demonstrates i. Outlines and demonstrates

strategies to enhance feedback and self-reflection
interpersonal skills. strategies.
ii. describes the effectiveness of a ii. Describes the effectiveness based
plan based on the outcome. on the outcome of the test items.
iii. outlines and evaluates iii. Outlines and evaluates skills and
performance. plan performance

7–8 The student: The student:

i. describes and demonstrates i. describes and demonstrates
strategies to enhance feedback and self-reflection
interpersonal skills strategies.
ii. explains the effectiveness of a ii. Explains the effectiveness based
plan based on the outcome on the outcome of the test items.
iii. explains and evaluates iii. explains and evaluates skills and
performance. plan performance.

Criterion B: Planning for performance

Title: Designing a Personalized Flexibility and Strength Training Program

Task Description: You have been hired as a fitness coach to create a 2-week flexibility and strength training
program for a client. Your goal is to design a personalized plan that helps the client improve their overall strength,
flexibility, and functional movement. You will use your knowledge of exercise science to carefully select and
structure exercises, ensuring the program is effective, safe, and achievable.

Requirements for the Task:

1. Goal Setting:
• Identify specific, measurable, achievable, relevant, and time-bound (SMART) fitness goals for your client.
• Explain the importance of flexibility and strength training for achieving these goals.
2. Program Design:
• Create a 2-week detailed training plan, including:
• Type of exercises (e.g., static stretching, dynamic stretching, resistance training).
• Number of sets, repetitions, intensity (e.g., weight/resistance level, heart rate zones).
• Weekly progression (e.g., increasing repetitions or weights).
• Rest and recovery plan.

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A Personalised Fitness Plan

To help you achieve your fitness goals, I’ve designed a personalised 2-week plan that combines strength
training and flexibility exercises.

Your Goals:

• Increase Flexibility: Improve your hamstring flexibility by touching your toes without bending your
knees within 4 weeks.
• Enhance Upper Body Strength: Increase your push-up repetitions from 10 to 15 within 2 weeks.
• Improve Lower Body Strength: Perform 3 sets of 10 squats with proper form by the end of the 2-week
program.

Why This Plan Works: This plan is tailored to your specific goals and will help you:

• Improve your range of motion and reduce your risk of injury.

• Build muscle mass and boost your metabolism.
• Strengthen your bones and improve your balance and coordination.
• Reduce stress and improve your overall well-being.

Your 2-Week Workout Schedule:

Week 1

• Monday: Strength Training

o Squats: 3 sets of 10-12 repetitions
o Lunges: 3 sets of 10-12 repetitions per leg
o Push-ups: 3 sets of as many repetitions as possible1
o Rows: 3 sets of 10-12 repetitions per arm
• Wednesday: Flexibility and Core
o Dynamic Stretch: Arm circles, leg swings, torso twists (5 minutes)
o Static Stretch: Hamstring stretch, quad stretch, calf stretch, triceps stretch, child's pose (hold each
for 30 seconds)
o Core: Plank, leg raises, Russian twists (3 sets of 30 seconds each)
• Friday: Active Recovery (Yoga or Pilates)

Week 2

• Monday: Strength Training

o Squats: 3 sets of 12-15 repetitions
o Lunges: 3 sets of 12-15 repetitions per leg
o Push-ups: 3 sets of as many repetitions as possible
o Rows: 3 sets of 12-15 repetitions per arm
• Wednesday: Flexibility and Core
o Dynamic Stretch: Arm circles, leg swings, torso twists (5 minutes)
o Static Stretch: Hamstring stretch, quad stretch, calf stretch, triceps stretch, child's pose (hold each
for 30 seconds)
o Core: Plank, leg raises, Russian twists (3 sets of 30 seconds each)
• Friday: Active Recovery (Yoga or Pilates)

Tips for Success:

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• Listen to your body: If you're feeling sore, take an extra rest day or modify your workout.
• Stay hydrated: Drink plenty of water throughout the day.
• Eat a balanced diet: Fuel your body with nutritious foods.
• Get enough sleep: Aim for 7-9 hours of quality sleep each night.
• Progress gradually: Increase the weight or resistance, repetitions, or sets as you get stronger.

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Criterion D: Reflecting and improving performance

3. Watch the Video: (Men: https://www.youtube.com/watch?v=AzV3EA-1-yM,

Women: https://www.youtube.com/watch?v=IT94xC35u6k)
View the video provided on flexibility and strength training. Take notes on the key exercises,
techniques, and their purpose.
Reflect: Write a 150–250 word response addressing these points:

• What are the key elements of the training program?

• Which exercises did you find most engaging or effective? Explain why.
• How can flexibility and strength training improve physical health and performance?
• What challenges might arise while doing this program, and how could they be addressed?

Connect: Link the program to your own fitness goals or experiences. How could you incorporate
aspects of it into your routine?

Submit: Upload it to the Summative assessment section in Toddle

I watched two videos about flexibility and strength training. The first one was a full-body workout that
looked intense, but the guy doing it made it seem easy. I liked the idea of working out at home
without needing a gym. The second video was more focused on specific exercises, like squats and
crunches. It seemed a bit slower paced, which might be good for beginners.

I think both videos showed how important flexibility and strength are for overall health. Being flexible
can help you avoid injuries and feel more limber, while strength training can make you stronger and
more confident. I am not sure I could do all the exercises in the first video, but I could definitely try
some of the simpler ones. I could also incorporate the exercises from the second video into my daily
routine, maybe as a warm-up or cool-down. I think it would be a good way to improve my fitness and
make people feel better about themselves

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