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GOAL SETTING
Goal 1 – Short Term
• Category: Fitness
• SMART Goal: I want to increase my 2.4 km run time from 12 minutes to
under 10 minutes in 4 weeks by running three times a week and incorporating
interval training.
• Lifelong Goal Link: This supports my lifelong goal of maintaining
strong cardiovascular health, preventing disease, and improving stamina.
Goal 2 – Medium Term
• Category: Health
• SMART Goal: I want to reduce my body fat percentage from 18% to 15%
over the next 3 months through a balanced diet, resistance training, and regular
cardio.
• Lifelong Goal Link: This aligns with my long-term aim of sustaining a
lean and healthy body for optimal physical performance and reduced risk of
lifestyle-related illnesses.
BASELINE & PROGRESS TESTING
Baseline Fitness Test (02/02/2025):
• 2.4 km run: 12 min
• Push-ups in 1 minute: 32
• Sit-ups in 1 minute: 40
• Plank hold: 1 min 30 sec
• Resting Heart Rate: 72 bpm
4-Week Test (01/03/2025):
• 2.4 km run: 10 min 30 sec
• Push-ups: 38
• Sit-ups: 45
• Plank hold: 2 min
• Resting Heart Rate: 68 bpm
8-Week Final Test (29/03/2025):
• 2.4 km run: 9 min 55 sec
• Push-ups: 44
• Sit-ups: 50
• Plank hold: 2 min 30 sec
• Resting Heart Rate: 65 bpm
FITNESS PROGRAMME SUMMARY
• Exercised 3–4 times a week, 45–60 minutes per session
• Mix of cardio (running, cycling), resistance (bodyweight, dumbbells),
and core work
• Included recreational activities like basketball, soccer, swimming, and
walks
• Tracked progress using heart rate recovery (HRR), rate of perceived
exertion (RPE), and mood logging
• Gradual increase in exercise intensity over the 8 weeks
REFLECTION (Approx. 700 words)
Before I started the fitness programme, I considered myself moderately fit but knew
I wasn’t operating at my full potential. My stamina would dip during long runs, I
struggled to maintain consistency in strength workouts, and I was unsure how to
structure a proper training plan. My resting heart rate was around 72 bpm, and I
could run 2.4 km in about 12 minutes.
Over the 8-week period, I followed a structured routine of three main workouts a
week, plus one recreational activity. I focused on combining cardio (like interval
runs and cycling) with strength training and core work. My running improved week by
week, and I hit my goal of running 2.4 km in under 10 minutes by Week 7. My
strength also increased, as I could do more push-ups and sit-ups by the end. I
noticed better posture and more energy during the day.
Yes, I achieved both goals I set. My 2.4 km time dropped to 9:55 and my body fat
decreased visibly, though I didn’t measure it precisely. I was consistent and
pushed myself, even when I felt tired. The SMART structure helped me stay
accountable and focused.
Emotionally, I felt more confident and positive. Physical activity helped me manage
stress during busy school weeks and exams. On days I trained, my mood improved, and
I felt more in control of my emotions. Socially, team sports like soccer and
basketball helped me bond with friends.
Exercise had a huge impact on my stress levels. Before, I’d often feel anxious
after school. During the programme, I used workouts as a healthy outlet. I could
focus better and my sleep improved, which made me more productive.
The biggest takeaway from this experience is the value of consistency. Long-term
wellness depends on maintaining habits over time, not just during short bursts. I
now understand how regular exercise affects not just fitness, but also mindset,
relationships, and resilience. I’m committed to continuing this journey well beyond
school.
SCHOLAR DECLARATION OF AI USE
Scholar Name and Surname: Jonathan M.
Assessment Due Date: 5 March 2025
I, Lesego Mashilwane., hereby confirm that:
• I fully understand my school’s plagiarism policy.
• The task that I have submitted is entirely my own work.
• I have accurately and clearly stated where AI has been used.
• I have accurately stated all uses of AI, citing any sources of
research.
• I agree to verbally explain my answers/solutions presented in this task
if asked by my teacher.
Name: Lesego Mashilwane
Signed: ________________________
Date: ______________
