1 –Select a physical activity.

Question

The physical activity must be measurable through intensity, time, or both.

2 –Perform the physical activity with good form.

You must perform below your maximum ability during the physical activity. For instance, if your activity is cycling a mile, exert enough effort that the activity is strenuous. However, do not strain to achieve a maximum speed or time. You must also exhibit appropriate form for your activity. If research into form is needed, you should do so. This will help maximize workout effectiveness and minimize potential for injury.

3 –Record your accomplishment.

How fast did you accomplish your goal? For example, how much weight did you lift? How many basketball free throws did you accomplish over a ten-minute period? Your records should reflect the type of activity you chose.

4 –Spend day two resting.

Day two is your recovery time. Recovery times vary depending on the activity. Recovery times typically range from one to three days in length.

5 –Challenge yourself harder on day three.

Try to push yourself so that you exceed what you accomplished on day one. Remember, growth should be challenging but still gradual and achievable. You should never strain yourself beyond your capacity or to an unsafe level.

6 –Record your new results and upload your records and video for grading.

Answer 1

Here’s how you might approach the assignment using running as your measurable physical activity:

Day 1: Perform the Physical Activity

1. Select a Physical Activity: Running at a moderate pace.

2. 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.

3. 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

4. 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

5. 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.

6. 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.