Marian College
Year 10 Health & Physical Education
Semester One
Assessment Task: Using an ‘app’ to improve health & fitness

As part of the Year 10 Health and Physical Education Program, you are required to research a suitable health and fitness app, then use it to implement your own fitness program. This program will focus on improving one or two fitness components of your choice. A reflection of your experience will make up the final part of this task.
Aerobic Capacity
Muscular Strength
Muscular Endurance
Flexibility
Speed
Muscular Power
Agility

*Remember that no single component of fitness works alone, each one overlaps with another. For example, if speed was the primary component of fitness to be developed, then muscular power and flexibility would need to be considered in order to get the best out of a training program based on speed development.

The following principles must to be applied to your training sessions:
The FITT Principle (Frequency, Intensity, Time, Type)
Progressive Overload
Specificity
Recovery

Part 1: Fitness testing
Use this template to measure your results:
FITNESS COMPONENT
FITNESS TEST USED
SCORE (BEFORE)
Date: _____
SCORE
(AFTER)
Date:_______
OVERALL DIFFERENCE
(+ or -)
Cardiovascular Fitness
Beep test
7.2
8.1
+ 0.9

Part 2: Exercise diary
Keep a record of your training using the table below.
*You will need to research an appropriate and accessible app that is specific to your fitness component(s)

Day
Date
Activity
Time
Fitness Components Trained
Type of training
Perceived Exertion
Monday
16/02/15
Jogging and running
40 minutes
Cardiovasvular Fitness
Continuous
Moderate
Tuesday
17/02/15

Jogging
45 minutes
Cardiovasvular Fitness
Continuous
Passive
Friday
27/02/15
Running
1 hour
Cardiovasvular Fitness
Continuous
Vigorous
Saturday
28/02/15
Running
30 minutes
Cardiovasvular Fitness
Continous
Moderate
Tuesday
31/02/15
Jogging
20 minutes
Cardiovasvular Fitness
Continuous
Passive
Thurday
02/03/15

Running

75 minutes
Cardiovasvular Fitness

Continuous
Moderate

Friday
03/03/15
Running
1 hour
Cardiovasvular Fitness
Continuous
Moderate
Monday
06/03/15
Jogging
1 hour
Cardiovasvular Fitness
Continuous
Vigorous
Sunday
19/03/15
Running
40 minutes
Cardiovasvular Fitness
Continuous
Moderate
Tueday
21/03/15
Running
48 minutes
Cardiovasvular Fitness
Continuous
Vigorous

Part 3: Personal Learning Reflection:

Give a definition of your chosen fitness component(s).
The fitness component that i chose is cardiovascular fitness. it is the ability to exercise the whole body for a long period of time. It essentially refers to the ability of which your heart, lungs and organs utilise and consume oxygen. When exercising regularly, your heart’s ability to pump blood and oxygen to the body becomes more efficient. As the result of this, your body becomes more efficient at consuming the energy, this helps to increase your cardiovascular fitness.

What was the name of your chosen app, cost of the app, and area of fitness it focussed on?
The app that i chose was ‘Nike Running’, it focuses on training you for races and increasing your cardiovascular fitness. This app was free of cost.

Why did you choose this particular app and fitness components?
I choose this particular app for my fitness component as it has been well engineered to help one reach their intended cardiovascular fitness goal. It has been on the top charts of the apple app store since it was released in 2014. According to the reviews written by other users, this app was successfully able to help many people improve their cardiovascular endurance in a matter of weeks. Furthermore, this app was for free so it was worth a shot. i chose to work on my cardiovascular fitness as i am an asthmatic who suffers from sports induced asthma, this condition prevents me from exercising too vigorously. i believed i wanted to get back into shape i had to start from working with the fitness components that are