Organization

Wellness and Fitness

 

In Wellness and Fitness this year, my main growth was in organizational skills. I made this growth through the 30 Day Challenge. In this project we worked to increase our physical part of the health triangle by doing workouts for 4 weeks to reach a goal. My goal was to increase my core endurance by doing at least 18 sit-ups ay my next test in Fitness. I chose to focus on core endurance because it was what I lacked in the most. I think that the main reason that I was successful in my physical goal was because of my growth in organizational skills. I knew this because before, I didn’t plan out as much as I did in the 30 Day Challenge and I usually failed, but when I had a calendar and a specific goal I did meet my goal. I know that I am more organized because my revised process,that included more specific goals and plans, in this project produced a better product that was successful.

 

Before we did anything, we figured it what we lacked in the most out of muscular endurance (push-ups), core endurance (sit-ups) and cardio (running). I lacked the most in the sit-ups so I decided to focus my fitness goal on core endurance. These goals were far more organized than I have ever made a goal. We made them this way through using a strategy called SMART goals (S-Specific, M-Measurable, A-Achievable, R-Relevant, T-Time). This is how I constructed my goal of being able to do at least 18 sit-ups by the next fitness test (about 30 days).

 

Next, we constructed a plan to achieve this goal through a strategy called the FITT Principle (F-Frequency, I-Intensity, T-Time, T-Type). My plan covered 5 days of the week and had a set of core related exercises per day. I could have 2 days off each week of my choice but had to do a set each day. This process continued for 4 weeks. After I had this plan written out and approved by Mrs. Curran, I was ready to actually start my plan. Each exercise day, I filled out a calendar of how many of each exercise I did. Again, this was something that I have never been this organized with. Before I never had a calendar to track my progress and to hold me accountable for each day. Now, this helped me to know if I was actually hitting the mark.

 

At the end of each week we filled out of reflection prompt about the exercise that we did. These prompts depended on the week. Some related to the results of the challenge and others related to the struggles of the challenge. We also were required to have a parent signature to verify that we did the exercises that week. At the end of the 30 Day challenge we re-tested and found out if we met our goal or not. My goal was to get at least 18 sit-ups and I did 40 sit-ups. I really think that this goal was met because of the extremely organized plans and calendars that I grew to use. At the end of this whole project we did multiple small reflections find the physical, mental and social results of the 30 Day Challenge.

 

The first thing that you will find on my plan is my goal. The goal was specific (said exactly what I would focus on-core endurance). The goal was measurable (I wanted to get to 18 sit-ups). The goal was also achievable (It wasn’t too many sit-ups, I knew that I could be successful at this). This goal was relevant (sit-ups are relevant to core endurance). My goal was lastly timely (I wanted to do this by my next fitness test-30 days). This goal helped me to know what I was working to reach. Without a goal, I wouldn’t have a purpose to the challenge.

                                                                   

The Plan shows the FITT Principle because I have the frequency (5 days a week), intensity (RPE: 6-7), time (20 minutes per day), and type (core exercises such as bicycle abs, sit-ups, and crunches). On my plan, you can see that I have a set of exercises for three days (two moderate sets go twice and one vigorous set goes once). This plan led what we would do each day of our challenge. It explained what days we would have off (two days of our choice) and what we would do on our five work days (exercises such as V-sit, crunches, sit-ups). The plan guiding me though the 30 Day Challenge in an organized way.

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This goal prompted my growth in organization. Through using the FITT Principle and SMART Goals, I had a clear understanding of what to focus on.  Before, I wouldn’t have used a method to make a thorough goal and plan, but thorough this process I learned how to organize my thoughts. This growth, in my opinion, is the main reason that I was successful at meeting my goal.

 

Another piece of work that I did that shows my growth in organization is my calendar. Here I have what I did every day that I did exercises. One concept that it includes is my RPE which stands for Rate of Perceived Excursion. The rate stretches from 0-10. Six to seven is moderate to hard exercise which means that you are starting to have a hard time breathing. In this, I would do one of the various exercises for 30 seconds, take a 30 second break, and then do a new exercise. I did this until I got 20 minutes of exercise. In my calendar, I listed how many of each exercise I did in the 20minutes, recorded my RPE and what struggles or successes I had. This calendar helped me to complete my reflection prompt at the end of each week as well as the reflection at the end of the project.

 

My growth in the organization was shown very clearly in my calendar. Through this, I could have a daily goal set to remind me that I needed to do my exercises. Another big change that I made in this process was that I recorded what I did each day and reflected on it. Before I had never done this. Instead, I would only check off what I did. This more organized system helped me to be persistent in meeting my goal.

I want to continue to build upon my organization ability in high school and later in my future career. I know that this quality is essential to being successful. To meet later goals, I will have to be organized in goals, plans, and recording to achieve it. I hope that next year and later years, I can have more experience that help me to grow in organization, because I know that it will help me in the future.

 

I want to continue to build upon my organization ability in high school and later in my future career. I know that this quality is essential to being successful. To meet later goals, I will have to be organized in goals, plans, and recording to achieve it. I hope that next year and later years, I can have more experience that help me to grow in organization, because I know that it will help me in the future.I want to continue to build upon my organization ability in high school and later in my future career. I know that this quality is essential to being successful. To meet later goals, I will have to be organized in goals, plans, and recording to achieve it. I hope that next year and later years, I can have more experience that help me to grow in organization, because I know that it will help me in the future.