MIDDLE SCHOOL – ASSESSMENT (Summative)

Grade 8 Subject PHE

Topic Train SMART
Assignment given on 25.10.2023 Submission date 30.10.2023

Name of the Student* Kavish Malik

Global Context Scientific and Technical Innovation
Key Concept Change
Related Concept Perspective and Choice
Statement of Inquiry The utilization of scientific and technical innovation, coupled
with personal perspectives and choices, holds the capacity to
enhance significant performance transformations through
diverse training approaches.
(*To be filled by the student)
Criterion B
Level achieved

Criterion B: Planning for Performance

Task-2: Performance development plans (As coach of another student):

Develop in consultation with client-

 Challenging but obtainable goals.
(Why have you made this plan? How it’ll be helpful to your client to overcome the
rough edges in his / her performance while performing in Athletics).

 Design an action plan based on the needs shown in the analysis in task 1
(Based on Pre-tests, strengths, weaknesses, and areas of development)
including the opportunity for interim progress analysis.
(What kind of teaching aids, and practice schedule you’ll incorporate in your planning
for an optimum improvement in your client’s performance? How precise you’re
planning would be in terms of adhering to the time span available?)

 Feedback to the client and modify goals in agreement with the client, as
necessary.

MS/Summative Assessments (Criteria B)/2023-24/PHE/MYP 3/Gaurav T and Mudit B

 Command terms:

Design: Produce a plan, simulation, or model.

Task Details:
 The duration of the training session will be 30 minutes covering one fitness
component using any training method.
 An introduction must be given initially to show your understanding of the task.
 The task must end with a conclusion to show your understanding of the overall
process and the connectivity with the upcoming task.

Level Descriptors and Task specific clarifications

Criterion B: Planning for Performance

Achievement Level descriptor

level
The student does not reach a standard described by any of the
0
descriptors below.
The student:
i. states a goal to enhance performance
ii. outlines a limited plan for improving physical performance and
1–2 health.

The student:
i. lists goals to enhance performance
3–4 ii. outlines a plan for improving physical performance and health.

The student:
i. identifies goals to enhance performance
5–6 ii. designs a plan for improving physical performance and health.

7–8 The student:

i. outlines goals to enhance performance
ii. designs and explains a plan for improving physical
performance and health.

MS/Summative Assessments (Criteria B)/2023-24/PHE/MYP 3/Gaurav T and Mudit B

 A training plan is a strategy or road map that aids in the development of our abilities and
knowledge. It demonstrates what we need to know and how to execute it so that we may
perform more effectively in terms of our physical work and fitness.

It is crucial to develop a training program for each client since it aids in goal setting and
organization. Their workouts have structure thanks to the plan, which makes it simpler to
follow and maintain. Additionally, it enables them to monitor their development and
modify as necessary. The strategy may be tailored to meet each individual's needs, making
it safer and more efficient. A strategy in place lowers the possibility of injury and keeps
people accountable and motivated.
A training program serves as a general road map for the client's path toward health.
Strengths and weaknesses of my client-
Strengths-
My client Shivansh Gupta, although he has lots of strengths but one of his main strengths
is Grip and Knowledge about the sport which I feel is very important.
Weaknesses
My client Shivansh Gupta’s weaknesses are using the whip constantly, kicking the horse
hard on which he is working to improve his horse riding skills.
Cardiovascular endurance
Name of Purpose Result Justification based on Suggestion for
Exercise your observation Improvement
Jumpin The purpose of My client did as He did 50 jumping My suggestion for
g Jacks giving the many jumping jacks which can be improvement is to
jumping jack jacks he can do improved by reducing again reduce weight by
exercise was to weight moreover his following training
benchmark the performance is plans, he can reduce his
cardiovascular Average weight and improve his
endurance of my Endurance
client (Shivansh
gupta)

MS/Summative Assessments (Criteria B)/2023-24/PHE/MYP 3/Gaurav T and Mudit B

 Agility

Name Purpose Result Justification based on your Suggestion for Improvement

of observation
Exercis
e
Zig The purpose My client did He had good cardiovascular
Zag of giving the two rounds of endurance but he should To improve agility, engage
Zig Zag zig zag marker improve his agility because in exercises like ladder
Exercise, was placement Being good at agility is drills, cone drills, and HIIT
to measure In 12.830 important because it exercises. Incorporate speed
the agility of seconds enhances physical and agility training into your
my client coordination, speed, workout routine and
(Shivansh balance, and reaction time, practice regularly to see
Gupta) which are crucial in various progress.
sports activities and can also
prevent injuries in day-to-
day life.

Speed

Name of Purpose Result Justification based on Suggestion for

Exercise your observation Improvement

50 meter The purpose of My client According to his weight, My suggestion for

run making the did 50 m his speed is good. improvement is to reduce
client sprint in weight so that he can be
participate in 11.16 swift in every sports
a 50 meter seconds weather it is horse riding
run was to or any sport , swiftness is
measure the important in almost every
speed of my sport
client(Shivansh
Gupta)

MS/Summative Assessments (Criteria B)/2023-24/PHE/MYP 3/Gaurav T and Mudit B

BMI = 33.5 kg/m2 (104%, Overweight)

 Weight-for-age percentile: 106%

 Height-for-age percentile: 80%
 Healthy BMI range: 15.4 - 21.8 kg/m2
 Healthy weight for the height:
55 kgs - 70kgs
 Lose 31.1 kgs to reach a BMI of 21.8 kg/m2.
 Ponderal Index: 20.6 kg/m3

EVIDENCES
WIN_20230912_09_46_50_Pro.mp4
WIN_20230912_09_37_50_Pro 1.mp4

Along with the kind of component and aim, the following factors (in which the client
needs assistance) will be incorporated in his training program:
 Cardiovascular Endurance (Fitness Component related to Health Goals):

What is cardiovascular endurance-

For individuals of all ages to maintain, cardiovascular endurance, or how well your heart
and lungs can provide oxygen, is crucial. This refers to your body's capacity to do so. This
is due to the fact that everyone has to have an adequate or average level of cardiovascular
system type for a healthy lifestyle. Cardiovascular Endurance is a fitness goal-related
fitness component. We'll employ a continuous training program to increase
cardiovascular endurance.

 Agility: (Fitness Component related to Skill Goals):

The capacity to quickly change body direction, accelerate, or decelerate is known as

agility, and it is crucial for athletes who play sports like football, soccer, basketball,
hockey, and many others. Since it's more sports-based, it's not necessary for
everyone. For instance, whereas a basketball player (like my client, Kavish Malik),
must have agility, a MUN delegate is not need to have agility. One aspect of fitness
that is skill-related is agility. For cardiovascular endurance, we'll adopt a
plyometric training program.

MS/Summative Assessments (Criteria B)/2023-24/PHE/MYP 3/Gaurav T and Mudit B

  Speed: (Fitness Component related to Skill Goals):

Speed, or the capacity to move the entire body or a portion of it fast, is crucial for athletes
and sportsmen who actively participate in sports like tennis, basketball, and others. All
individuals do not necessarily need to be very fast. For instance, a grandpa in his late 70s
doesn't need to be fast, but an athlete or sportsperson must as it is a crucial aspect of their
jobs. Speed is a part of fitness that is connected to skill goals. For boosting speed, we can
use the Fartlek training method.

Specific: The goal is to reduce his weight which is currently 89kgs and bring it down to
86kg. The goal is specific and sensible as an average person of this age and height
should have 70 kg according to BMI calculator, so it will be the first step to reduce his
weight to lead a healthier lifestyle.

Measurable: After following the provided workout plan, the client's success will be
determined by his weight at the end of two days (if there is any improvement in his
weight, he will continue this training plan as it is not feasible to lose weight in two
days). The objective is measurable since we can check his weight to see whether he
loses any weight.
Achievable: This goal is achievable as he can reduce his wight if he follows the given
training plan honestly. It is agreeable and attainable if the client works hard and
follows the training plan)
Relevant: Reducing weight is also relevant to my client as he is overweight and he
needs to reduce his weight Therefore, it is relevant to the client and also is realistic
with the training plan.)
Time-bound: The current time of the Training plan is for 2 days. Although it is not
possible to reduce weight in 2 days but in end of 2 days we will measure if there is any
improvement in weight and according to it we will continue the training plan for at
least 2.5 months with needful changes

Frequency: (There are going to be 1 session/day)

Intensity: (The intensity of the plan is going to be moderate as my client is overweight
so he may face some problems such as injury due to high intensity.
Time: (The duration of one session period is expected to be around 30 minutes.)
Type: (The goal is a is Health Related fitness component.)

MS/Summative Assessments (Criteria B)/2023-24/PHE/MYP 3/Gaurav T and Mudit B

 Enjoyment: (The exercises are going to be the most enjoyable because I feel that
recreational activities should be there in training plan which motivates a person to
continue his workout.
S. Content Particular Performance Purpose Duration
No.
1. Together with the The client was This
Discussion client, the coach successfully discussion's
about the will go through engaged in objectives are to
day 1 plan the agenda for conversation, clarify the 2 Minute
the day. and he now components of
describing in recognizes the the training
detail and importance of plan and
placing emphasis the strategy. highlight how
on the plan's crucial they are
goal. The goal for to achieving the
today (Day 1) is goal.
to use a circuit
training regimen
to DECREASE
WEIGHT OF MY
CLIENT
2. 1) The goal of a
1)light jogging at The client short jog to
Warm-up moderate pace performed the warm up is to 7 Minutes
(varies person to warm-up gradually raise
person) exercises well, body
gradually temperature,
2)leg swings, increasing heart rate, and
their heart rate blood flow.
3)arm circles, and body 2) Stretching as
temperature a warm-up is
4)hip rotations, during the light intended to
jog. Their enhance range
5)torso twists. range of of motion,
motion and improve
flexibility were flexibility, and
satisfactory lower the risk of
during leg injury during
swings, arm physical
circles, hip activity..
rotations, and
torso twists.
3. Main During the
Activities 10 second main activities, 1) The purpose
(In order recovery time the client of these 28Minutes
with after each maintained exercises is to

MS/Summative Assessments (Criteria B)/2023-24/PHE/MYP 3/Gaurav T and Mudit B

 bullets) exercise good form and reduce the
Perform 2- technique for weight of my
3 sets and repeat hill sprints, client (Shivansh
it in 20 minute long sprints, Gupta), which
timeframe burpees, is the main
-Hill sprints overhead objective of the
-Long sprints presses, lunges, training plan.
(400 m) and squats.
-Burpees They followed
-overhead the
presses recommended
-lunges 10-second
-squats recovery time
between
exercises and
successfully
completed 2-3
sets within the
20-minute
timeframe.
4. 1) Hold any static The client 1) The purpose
Cooling stretching effectively held of holding 5 Minutes
down posture of your each static stretches as a
choice—for stretching cool-down is to
example, the posture for 20 gradually
forward fold, the seconds, decrease heart
seated twist, and demonstrating rate, relax
the overhead relaxation and muscles, and
shoulder stretch an improved promote
—for 20 seconds range of flexibility and
at a time. motion during recovery after
the cooling physical
down activity.
exercises.
5. Client’s AFTER THE It is important
Feedback TABLE for the client to 1 Minute
provide
feedback, so the
coach can make
a better/more
detailed plan
for the next
day.
6. Coach’s After client’s It is important
feedback feedback for I, the coach
to provide 1 Minute
feedback to the

MS/Summative Assessments (Criteria B)/2023-24/PHE/MYP 3/Gaurav T and Mudit B

 client, so that
he can improve
his skills.
7. Reflection After Coach’s It is important
of the feedback for the coach to
session do this work as 1 Minute
(Post it is a main part
Session) to reduce
client’s weight

Evidence

Equipment needed:

Exercise mat (optional)

Timer or stopwatch

MS/Summative Assessments (Criteria B)/2023-24/PHE/MYP 3/Gaurav T and Mudit B

Client’s Feedback
After a challenging interval training plan with my coach, I FEEL REALLY FATIGUED.
The workout involved jogging, push-ups, jump squats, mountain climbers, and burpees,
with the coach suggesting repeating the circuit multiple times to burn calories and boost
metabolism. The cool-down phase with walking or light stretching helped reduce muscle
stiffness and promote recovery. The coach's emphasis on listening to the body and
consulting a healthcare professional was commendable for their commitment to safety
and well-being.
Coach’s feedback
The interval training plan was successful in achieving weight reduction goals. The warm-
up, main activity, and cool-down phases were effective in challenging cardiovascular
endurance and strength. Repeating the circuit multiple times maximized calorie burning
and metabolic boost. Maintaining proper form and technique is crucial. Cool-down
involves gradually lowering heart rate and light stretching for recovery. Listen to your
body, make adjustments, stay hydrated, and maintain a balanced diet.
Reflection of the session (Post Session)

As a coach, I am satisfied with the client's progress and their commitment to following the
training plan. The interval training sessions provided a comprehensive workout that
targeted cardiovascular fitness and strength. The client's positive feedback regarding the
effectiveness of the warm-up, main activity, and cool-down phases indicates that they
were able to understand and execute the plan successfully.

In the future, I will continue to emphasize the importance of proper form and technique
during exercises to ensure safety and prevent injuries. Additionally, I will encourage the
client to monitor their progress and adjust as needed to challenge themselves further and
continue achieving their weight reduction goals.

Overall, I am pleased with the client's dedication and progress, and I look forward to
supporting them in their fitness journey.

In conclusion, creating a training plan to decrease weight requires a comprehensive

approach that combines dietary changes and increased physical activity. Behavioral
treatments have shown short-term success in weight loss, but long-term effectiveness can
be challenging. To improve long-term benefits, it is important to match individuals to
appropriate treatments, increase initial weight loss, extend the duration of treatment,
emphasize the role of exercise, and consider combining behavioural programs with other
treatments.

MS/Summative Assessments (Criteria B)/2023-24/PHE/MYP 3/Gaurav T and Mudit B

Restructuring the environment to promote healthier eating habits and increased activity
levels is crucial. This involves making changes at home, in the workplace, and in the
community to reduce opportunities for overeating and underactivity. Incorporating
regular exercise into the training plan helps maintain a healthy weight, strengthens
muscles and bones, and lowers the risk of certain diseases.

To achieve sustainable weight loss, it is essential to balance energy intake with energy
expenditure. This can be achieved by consuming a varied, colorful, and nutritionally
dense diet that includes fruits, vegetables, whole grains, and lean proteins. Avoiding trans
fats and minimizing saturated fats is important, while incorporating monounsaturated
and polyunsaturated fats is beneficial. Seeking social support can also be helpful in
maintaining motivation and accountability.

Overcoming roadblocks to physical activity, such as lack of time, can be addressed by

incorporating small changes into daily routines and finding opportunities for short bouts
of activity. Additionally, understanding the role of pleasure-based habits and the release
of dopamine in reinforcing behaviours can help individuals break bad habits and establish
healthier ones.

MS/Summative Assessments (Criteria B)/2023-24/PHE/MYP 3/Gaurav T and Mudit B