Here’s how you might approach the assignment using running as your measurable physical activity:
Day 1: Perform the Physical Activity
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Select a Physical Activity: Running at a moderate pace.
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Perform the Physical Activity with Good Form:
- Research proper running form:
- Maintain a straight posture.
- Keep your arms bent at about 90 degrees, moving them in coordination with your legs.
- Land softly on the mid-foot, allowing your heels to lightly touch the ground.
- Keep a consistent breathing pattern.
- Run for 20 minutes on a flat surface. Ensure you run at a pace that ensures you are challenged but not straining.
- Research proper running form:
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Record Your Accomplishment:
- Track your distance using a running app or a fitness watch. For example, “I ran for 20 minutes and covered 2 miles, maintaining a pace of 10 minutes per mile.”
Day 2: Rest Day
- Spend the day resting. Engage in light stretching or yoga to assist recovery. This day is meant for your body to heal and recover, so avoid any intense activities.
Day 3: Challenge Yourself Harder
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Challenge Yourself:
- Increase your running time to 25 minutes, aiming to cover more distance without compromising form.
- On this run, focus on pushing your pace slightly faster than your previous day while still maintaining proper form.
- At the end of the 25 minutes, track the distance again.
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Record Your New Results:
- For example: “I ran for 25 minutes and covered 2.5 miles, maintaining a pace of 10 minutes per mile, which is a 0.5-mile increase from day one.”
Compilation of Results
- Day 1:
- Time: 20 minutes
- Distance: 2 miles
- Pace: 10 minutes/mile
- Day 3:
- Time: 25 minutes
- Distance: 2.5 miles
- Pace: Approximately 10 minutes/mile
Documentation
- For your instructor:
- Upload the data from your running app or fitness watch screenshots showing the distance and time.
- Optionally, record a video of yourself running on day three to demonstrate your form and technique, if required.
This method allows you to assess your physical activity in a structured way, ensuring improvement and proper recovery while focusing on form and technique.