PAF4OI: Viking Powerfit Challenge
2014 Summative
Having healthy personal fitness levels is a life time journey and not something that can be achieved in one class at
school. You have to be continually participating in order to keep optimum levels of fitness. Coming up with goals and a
plan in order to keep you active and healthy is essential. Your summative task is to create a personal goal sheet along
with a 4 week fitness plan that you can implement in order to get you ready for our Powerfit Gr.12 Challenge and to
hopefully achieve some of your goals. You will need to design and implement your personal workout plan for the weeks
leading into the first week of June. This assignment is worth 30% of your final mark in this course. This assignment is
due Monday, June.9, 2013
Summative Checklist
Part A ~ Goal Setting Sheet
Part B ~ Personal Fitness Plan
Part C ~ Participation, Safety, Completion of Powerfit Challenge
Part D ~ Leadership/ Volunteer Component
Part E ~ Reflection Journal
20 marks
30 marks
20 marks
10 marks
10 marks
Total 100 marks
Part A ~ Goal Setting
One of the most important aspects of success is the ability to set and achieve goals. Goals are realistic reminders of the
accomplishments you visualize.
In this section of your report, you will complete and hand in the attached sheet labelled Part A:
1.List a minimum of three goals for yourself (at least one short-term goal, and one long-term goal). These goals
could be related to improved nutrition, flexibility, strength, endurance, cardiovascular ability, sleep, performance,
motivation, mental preparation and so much more!
2.Explain your rationale for choosing each goal.
3.Make sure your goals are specific to your fitness and training.
Remember S.M.A.R.T.:
S - Specific. Is your goal clear?
M – Measurable. How will you know when you achieved your goal?
A – Action-Oriented. List the steps you will need to take in order to achieve your goal.
R - Realistic. Explain whether or not it is likely that you could reach your goal. Is your goal and
timelines reasonable? Are you motivated and prepared?
T – Timely. How long will it take to reach your goal?
Short-term goals take one month or less to achieve.
Example: “I want to be flexible enough to be able to perform the splits by the end of the month”
Intermediate goals take up to a year to achieve.
Example: “I want to run a 10km race one year from now”
Long-term goals take 1-4 years to achieve.
Example: “I want to be fit enough to compete in the Cross Fit Games three years from now.
Part A: (next 3 pages)
For This Assignment you must set and explain 3 goals that you have made for yourself. Use
the following templates to help you in your planning.
Short Term Goal:
This goal should be take you one month or less to achieve.
My goal is: ________________________________________________________
Here are the details of my goal:
Specific – Define precisely the objective
or outcome you want to achieve.
Measurable – Explain how you will know
that you have achieved your goal.
Action-Oriented – List the steps that you
need to take in order to achieve your
goal. Use action verbs.
Realistic – Explain how likely you are to
reach your goal. Consider your
motivation, support systems, work ethic,
influences and challenges.
Timely – How long will it take your to
reach your goal? Explain.
Long Term Goal:
This goal should be one that you plan to achieve 1-4 years from now.
My goal is: ________________________________________________________
Here are the details of my goal:
Specific – Define precisely the objective
or outcome you want to achieve.
Measurable – Explain how you will know
that you have achieved your goal.
Action-Oriented – List the steps that you
need to take in order to achieve your
goal. Use action verbs.
Realistic – Explain how likely you are to
reach your goal. Consider your
motivation, support systems, work ethic,
influences and challenges.
Timely – How long will it take your to
reach your goal? Explain.
___________________ Term Goal:
This goal will take me ______________ to achieve.
My goal is: ________________________________________________________
Here are the details of my goal:
Specific – Define precisely the objective
or outcome you want to achieve.
Measurable – Explain how you will know
that you have achieved your goal.
Action-Oriented – List the steps that you
need to take in order to achieve your
goal. Use action verbs.
Realistic – Explain how likely you are to
reach your goal. Consider your
motivation, support systems, work ethic,
influences and challenges.
Timely – How long will it take your to
reach your goal? Explain.
Part B: Personal Fitness Plan
Having a good personal physical fitness plan is a great way to track and achieve your fitness goals. It allows
you to be focused and on task every time you begin a workout. Your job is to create a fitness plan that
outlines your personal fitness goals, attitudes and beliefs in how to improve your overall health over
the course of four weeks (April 16-May 20). This plan should help you to prepare for our Gr.12 Powerfit
Activities at the end of the year. Feel free to use any tracking template or program framework you like (a few
options have been provided) but be sure to show what you plan to do each day, along with logging of daily
results (sets, reps, weight etc..)
Step One: Choose a Type of Programs:
 3-Day Cycle (ie. Upper Body – Day 1, Lower Body – Day 2, Cardio – Day 3)
 2-Day Cycle (ie. Upper Body – Day 1, Lower Body – Day 2)
 CrossFit Style (individualized W.O.D. to meet your specific goals)
 Strength Training (High Weight/Low Rep – Big Rest Times)
 Muscular Endurance (Low Weight/High Rep – Small Rest Times)
 Other…
Step Two – Map out your workout dates and activities
 Make sure you have enough entries to cover all periods
 Leave space to track info each day after workout
Step Three – Print out Plan
 Need to bring workout plan every period to log in
 This completed plan is handed in as part of summative
Part D: Leadership and Volunteer
On Thursday, May 29 the Grade 10 and 11 Powerfit students will be holding their annual Powerfit
Games day. As part of our summative, we will be helping out to run this event. There will be signup sheets
later in the year. All Grade 12 Powefit students are required to sign up for at least some part of the day.
On May 29, I will be volunteering doing…
________________________________________________________________________________________
Part E: Reflection Journal
My Summative Training Effort Level (Training Program): 

☐1
☐2
☐10+
☐3
☐4
☐5
☐6
☐7
☐8
☐9
☐ 10
Why? Prove it: _______________________________________________________________________________________________________
_________________________________________________________________________________________________________________________
My Summative Training Results (Goal Achievements): 

☐1
☐2
☐10+
☐3
☐4
☐5
☐6
☐7
☐8
☐9
☐ 10
I got better at/did not get better at:
Goal #1. _______________________________________________________________________________________________________________
Goal #2. _______________________________________________________________________________________________________________
Goal #3. _______________________________________________________________________________________________________________
My Summative Participation Training Results (Power Challenge Day Results): 

☐1
☐2
☐10+
☐3
☐4
☐5
☐6
☐7
☐8
☐9
☐ 10
Why? Prove it: _______________________________________________________________________________________________________
_________________________________________________________________________________________________________________________
My Summative Training Learning: 

☐1
☐2
☐10+
☐3
☐4
☐5
☐6
☐7
☐8
☐9
☐ 10
Over the Course of my Summative Training/Participation I learned:
1. ______________________________________________________________________________________________________________________
2. ______________________________________________________________________________________________________________________
Page |7
How would you describe your personal fitness levels after taking this class?
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
____________________________________________________________________________________
What Big/ Main ideas about fitness are you taking from this course?
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
Fitness is a lifelong journey and not something that can be achieved in one school year.
What steps do you hope to take to remain active and healthy through the rest of your life?
_________________________________________________________________________________________________________
_________________________________________________________________________________________________________
_________________________________________________________________________________________________________
_________________________________________________________________________________________________________
_________________________________________________________________________________________________________
_________________________________________________________________________________________________________
_________________________________________________________________________________________________________
_________________________________________________________________________________________________________
_________________________________________________________________________________________________________
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_________________________________________________________________________________________________________
What could we do next year to improve this course?
_________________________________________________________________________________________________________
_________________________________________________________________________________________________________
_________________________________________________________________________________________________________
_________________________________________________________________________________________________________
_________________________________________________________________________________________________________
Page |8
Goal Setting:
Level 1 (50-59%)
- No goals were made
Level 2 (60-69%)
-plan could be more detailed
and/or organized.
-some evidence of SMART
being applied
Level 3 (70-79%)
- plan is somewhat detailed
and organized
- Some goals are SMART
Level 4 (80-100%)
-plan is detailed and
organized
- All goals are SMART.
Safety:
Level 1 (50-59%)
- sometimes uses safe lifting
techniques
- rarely spots partner
- poor awareness
- indifferent attitude
Level 2 (60-69%)
- mostly uses safe lifting
techniques
- sometimes spots
- casual awareness
- casual attitude
Level 3 (70-79%)
- Uses safe lifting techniques
- spots partner
- good awareness
- serious attitude
Level 4 (80-100%)
- Always uses safe lifting
techniques
- excellent spotting
- shows high awareness
- never goofing around
Participation:
Level 1 (50-59%)
- low level of participation
- poor use of class time
- too much talking &
socializing
Level 2 (60-69%)
- Usually participates for most
of class
- some down time
- completes most of workout
Level 3 (70-79%)
- Always participates for most
of the class
- Minimal down time
- almost no talking
- good use of class time
Level 4 (80-100%)
- Always participates for the
full class
- Never ‘down’ time
- performs extra work when
finished workout
Program Design:
Level 1 (50-59%)
- poorly balanced workouts
- several muscles are not
exercised regularly
- no attention to core-stability
training
Level 2 (60-69%)
- Some imbalances in program
- some muscles are not
exercised regularly
- very little core-stability
training
Level 3 (70-79%)
- program is balanced
- almost all muscles are
exercised regularly
- some core-stability training
Level 4 (80-100%)
- well-balanced program
- all muscle groups are
exercised
- good use of core-stability
training
- extra exercises done
Level 2 (60-69%)
- participation was somewhat
evident
- somewhat active in helping
event run
Level 3 (70-79%)
- participation was evident
- active in helping event run
Level 4 (80-100%)
- participation was very
evident
- very active in helping event
run
Leadership/ Volunteer:
Level 1 (50-59%)
- low level of participation
- wasn’t active in helping
event run