Assignment
Assignment Title: Bodyweight Exercise
Assignment Overview:
In this assignment, you will demonstrate your understanding of bodyweight exercises, their
benefits, and the ability to design a personalized bodyweight workout routine. This assignment is
designed to assess your knowledge of exercise principles, proper technique, and the ability to
tailor a fitness program to meet specific fitness goals.
Instruction:
Part 1: Research and Analysis
1. Begin by researching the benefits of bodyweight exercises, including strength building,
flexibility, and cardiovascular fitness.
2. Identify and briefly describe at least five different bodyweight exercises commonly used in
fitness routines.
3. Explain the muscles targeted and the movement patterns associated with each exercise.
Part 2: Fitness Goals and Assessment
1. Define two specific fitness goals you would like to achieve through your bodyweight
exercise routine (e.g., improving upper body strength, increasing core stability, enhancing
overall endurance).
2. Conduct a self-assessment of your current fitness level related to your chosen goals. This
assessment can include baseline measurements (e.g., push-up max, plank duration, etc.)
or self-evaluation based on perceived ability.
Part 3: Bodyweight Exercise Routine
1. Create a personalized bodyweight workout routine that includes a warm-up, the main
workout, and a cool-down. The workout routine should be designed to help you achieve
your fitness goals.
2. Specify the bodyweight exercises, the number of sets and repetitions (or timed intervals),
and any rest periods between exercises.
3. Provide a rationale for why you chose each exercise and how it contributes to your fitness
goals.
4. Include guidance on proper technique and form for each exercise to ensure safety and
effectiveness.
Part 4: Implementation and Reflection
1. Execute the workout routine of your chosen exercises, following the plan you’ve created.
2. Keep a workout journal to record your progress, including the number of sets, repetitions,
and any adjustments made during the period of workout session.
3. Write a reflective essay summarizing your experience. Discuss the challenges you faced,
improvements you observed, and any modifications you made to the routine. Reflect on
how well your routine aligned with your fitness goals.
Submission:
Submit your assignment in the format of a typed document (Word, or PDF). Include any
photos, link of the videos demonstrating the bodyweight workout exercise technique. Ensure that
your name and PE11 section are clearly indicated on your assignment.
1. Upload your videos using Google drive, or your YouTube channel (just choose the
unlisted).
2. Get a copied link of the video and paste in the format of a typed document (Word, or PDF).
3. Then submit the file format in eLearn.