8-week goal orientated tracking task
PHYSICAL
EDUCATION TASK
Theo Apteker
Michaelhouse, Grade 12
, PHYSICAL EDUCATION TASK
Table of Contents
Introduction .....................................................................................................................3
Week 1 .............................................................................................................................4
Week 1 Goals ........................................................................................................................... 4
Week 1 Milestones .................................................................................................................. 4
Week 1 Sessions ...................................................................................................................... 5
Week 1 Report ......................................................................................................................... 6
Week 2 .............................................................................................................................8
Week 2 Goals ........................................................................................................................... 8
Week 2 Milestones .................................................................................................................. 8
Week 2 Sessions ...................................................................................................................... 9
Week 2 Report ....................................................................................................................... 11
Week 3 ...........................................................................................................................12
Week 3 Goals ......................................................................................................................... 12
Week 3 Milestones ................................................................................................................ 12
Week 3 Sessions .................................................................................................................... 13
Week 3 Report ....................................................................................................................... 14
Week 4 ...........................................................................................................................16
Week 4 Goals ......................................................................................................................... 16
Week 4 Milestones ................................................................................................................ 16
Week 4 Sessions .................................................................................................................... 17
Week 4 Report ....................................................................................................................... 19
Week 5 ...........................................................................................................................20
Week 5 Goals ......................................................................................................................... 20
Week 5 Milestones ................................................................................................................ 20
Week 5 Sessions .................................................................................................................... 21
Week 5 Report ....................................................................................................................... 23
Week 6 ...........................................................................................................................25
Week 6 Goals ......................................................................................................................... 25
Week 6 Milestones ................................................................................................................ 25
Week 6 Sessions .................................................................................................................... 26
Week 6 Report ....................................................................................................................... 28
Week 7 ...........................................................................................................................30
Week 7 Goals ......................................................................................................................... 30
1
, PHYSICAL EDUCATION TASK
Week 7 Milestones ................................................................................................................ 30
Week 7 Sessions .................................................................................................................... 31
Week 7 Report ....................................................................................................................... 33
Week 8 ...........................................................................................................................35
Week 8 Goals ......................................................................................................................... 35
Week 8 Milestones ................................................................................................................ 35
Week 8 Sessions .................................................................................................................... 36
Week 8 Report ....................................................................................................................... 38
2
, PHYSICAL EDUCATION TASK
Introduction
In the pursuit of a healthy lifestyle, it is crucial to establish and maintain regular physical activity. This
8-week analysis project explores the significance of setting and monitoring fitness goals and
milestones, applying the SMART principles (Specific, Measurable, Attainable, Realistic, and Time-
bound) to guide progress. The project will emphasise the role of goal setting. It is also important to
know he will look at tracking and adjusting in his optimising due to athletic performance and fostering
long-term health and fitness.
The content highlights the importance of incorporating physical activity into daily life and setting
realistic, achievable goals tailored to an individual's fitness level and interests. Research suggests that
goal setting is more effective when accompanied by a commitment to action, accountability, and
regular revisiting. The World Health Organisation's global recommendations for minimum activity
levels emphasise maintaining an active lifestyle.
In this PET, the subject (Theo Apteker, me) is a Grade 12 male student at a boarding school
(Michaelhouse). He is a proficient long-distance runner and swimmer with a tall and slim build. The
student will work towards achieving a short-term goal within 3-6 months and a long-term plan within
one year, using the SMART principles as a framework.
It is crucial to illustrate my starting/beginning fitness to most clearly see the transformation that is to
be undergone over the course of the next 8 weeks. As it stands, I am almost unable to sit and focus on
meditating for more that 3-5 mins. I want to build on this and grow my mindfulness practice over the
next few weeks. I currently struggle to do a long distance run non-stop without breaks, and my 10km
average time is sitting around 50 minutes for the 10km. My weekly running mileage fluctuates around
35km per week, and my swimming milage is inconsistent, which I plan to amend to build a more
consistently active lifestyle.
Throughout the 8-week analysis, the student (again Theo) will maintain a fitness log to document
workouts and monitor progress; this, in turn, will ensure accountability.
3
PHYSICAL
EDUCATION TASK
Theo Apteker
Michaelhouse, Grade 12
, PHYSICAL EDUCATION TASK
Table of Contents
Introduction .....................................................................................................................3
Week 1 .............................................................................................................................4
Week 1 Goals ........................................................................................................................... 4
Week 1 Milestones .................................................................................................................. 4
Week 1 Sessions ...................................................................................................................... 5
Week 1 Report ......................................................................................................................... 6
Week 2 .............................................................................................................................8
Week 2 Goals ........................................................................................................................... 8
Week 2 Milestones .................................................................................................................. 8
Week 2 Sessions ...................................................................................................................... 9
Week 2 Report ....................................................................................................................... 11
Week 3 ...........................................................................................................................12
Week 3 Goals ......................................................................................................................... 12
Week 3 Milestones ................................................................................................................ 12
Week 3 Sessions .................................................................................................................... 13
Week 3 Report ....................................................................................................................... 14
Week 4 ...........................................................................................................................16
Week 4 Goals ......................................................................................................................... 16
Week 4 Milestones ................................................................................................................ 16
Week 4 Sessions .................................................................................................................... 17
Week 4 Report ....................................................................................................................... 19
Week 5 ...........................................................................................................................20
Week 5 Goals ......................................................................................................................... 20
Week 5 Milestones ................................................................................................................ 20
Week 5 Sessions .................................................................................................................... 21
Week 5 Report ....................................................................................................................... 23
Week 6 ...........................................................................................................................25
Week 6 Goals ......................................................................................................................... 25
Week 6 Milestones ................................................................................................................ 25
Week 6 Sessions .................................................................................................................... 26
Week 6 Report ....................................................................................................................... 28
Week 7 ...........................................................................................................................30
Week 7 Goals ......................................................................................................................... 30
1
, PHYSICAL EDUCATION TASK
Week 7 Milestones ................................................................................................................ 30
Week 7 Sessions .................................................................................................................... 31
Week 7 Report ....................................................................................................................... 33
Week 8 ...........................................................................................................................35
Week 8 Goals ......................................................................................................................... 35
Week 8 Milestones ................................................................................................................ 35
Week 8 Sessions .................................................................................................................... 36
Week 8 Report ....................................................................................................................... 38
2
, PHYSICAL EDUCATION TASK
Introduction
In the pursuit of a healthy lifestyle, it is crucial to establish and maintain regular physical activity. This
8-week analysis project explores the significance of setting and monitoring fitness goals and
milestones, applying the SMART principles (Specific, Measurable, Attainable, Realistic, and Time-
bound) to guide progress. The project will emphasise the role of goal setting. It is also important to
know he will look at tracking and adjusting in his optimising due to athletic performance and fostering
long-term health and fitness.
The content highlights the importance of incorporating physical activity into daily life and setting
realistic, achievable goals tailored to an individual's fitness level and interests. Research suggests that
goal setting is more effective when accompanied by a commitment to action, accountability, and
regular revisiting. The World Health Organisation's global recommendations for minimum activity
levels emphasise maintaining an active lifestyle.
In this PET, the subject (Theo Apteker, me) is a Grade 12 male student at a boarding school
(Michaelhouse). He is a proficient long-distance runner and swimmer with a tall and slim build. The
student will work towards achieving a short-term goal within 3-6 months and a long-term plan within
one year, using the SMART principles as a framework.
It is crucial to illustrate my starting/beginning fitness to most clearly see the transformation that is to
be undergone over the course of the next 8 weeks. As it stands, I am almost unable to sit and focus on
meditating for more that 3-5 mins. I want to build on this and grow my mindfulness practice over the
next few weeks. I currently struggle to do a long distance run non-stop without breaks, and my 10km
average time is sitting around 50 minutes for the 10km. My weekly running mileage fluctuates around
35km per week, and my swimming milage is inconsistent, which I plan to amend to build a more
consistently active lifestyle.
Throughout the 8-week analysis, the student (again Theo) will maintain a fitness log to document
workouts and monitor progress; this, in turn, will ensure accountability.
3
