Activity and Goal:
To enhance my overall fitness such that it could help me in my athletics events(shot put/discuss/200m) by learning the new sport known as ‘Calisthenics’. Calisthenics is composed of majorly bodyweight training and learning skills with the bar(for example pull-ups to pullovers). I needed more strength training for my athletics events, which is why I decided to learn calisthenics.
LO1
Did you identify your strengths and weaknesses?
| Strengths | Weaknesses |
| Great core strength | Weak arm strength |
| Great leg strength | Below average when it comes to doing pull-ups |
| Able to push my limits in the training | Average level endurance |
| Do not give up easily | Extra weight-that if lost, could help perform better |
| Very flexible | |
| Able to bare the pain of conditioning |
How do you feel now that you’re aware of it?
I feel like I must work on each of my weaknesses by devising an action plan to help me grow as a fitness enthusiast and as a lawn tennis player. I feel like I have a lot to work on, which makes me a bit stressed, but it is like positive stress; that will push me to do better.
Why is it important for us to know our strengths? Or weaknesses?
It is important to know both of them, for us to know where we truly stand. If we know our weaknesses, we know the areas we need to put in the extra effort to achieve perfection and if we know our strengths, we can make sure we use all of them to put our best foot forward.
Did you work/ or would like to on your weakness
I did work on my weaknesses. For weak arm strength, I started thera band-assisted pull-ups. I started with 2 therabands and narrowed it down to one. I started with knee push-ups and now I am able to perform complete push-ups with ease. To enhance my endurance, I started dedicating one training session just to circuits and began doing 1000skippings every day as a warm-up. For the extra weight, I made sure to check on my nutrition, since I was already fulfilling the workout-related requirements.
Relate one area where overcoming this weakness would have benefited you
It benefits me to grow as a tennis player and a shot put player. I have played states in tennis and shot put internationally. Being fit overall helps me in both the areas of my sport, further, it helps keep my weight in check, saving me from future diseases that could come. Having greater arm strength shall directly affect the distance of my throw in shot put.
LO2
What was so challenging and why?
The most challenging part was staying consistent and altering my diet. I am used to eating ghee, bread, sweets, and with that kind of nutrition, the body does not allow intense workouts. That would constantly work as a drawback and not let me reach my workout potential, so I had to go against my cravings and wishes, to fulfill my goal.
Have you done anything similar before?
Usually, I push myself the same way I do in tennis, but in tennis, the ball and focus on the point and its strategies, kind of distract my mind from the pain my body is undergoing while pushing itself. So to some extent, I have pushed my limits before.
How did you overcome this challenge?
I overcame this challenge by reminding myself of what I could achieve out of it. So I continued pushing myself till I got it as a habit and now, being able to follow it with ease.
How do you feel about having undertaken this challenge? Why is it important for you to undertake new challenges?
I feel relieved and happy having undertaken this challenge since it helped me see the other part of me as a fitness enthusiast, which earlier I couldn’t. I never knew the motivation and the inner strength I truly had, so I feel grateful to have undertaken this challenge. It is important to undertake new challenges as being in the comfort zone wouldn’t enhance my growth and since I love improving myself; working on myself, this challenge works in my favor.
Did you discover any skills you hadn’t known or learned yet? How could this skill be useful to you in the future? How does having this new skill make you feel about yourself? Why is it important to learn new skills?
I learned the skill of working with whatever you have got. For instance, in pull-ups or tricep dips, my arms literally shiver; but I work with what I have got. Even if it is making me shiver I will complete the rep without compromising on my form.
LO3
How did you organize yourself?
By making a plan with my calisthenics coach, for each day a specific targeted body part, to achieve my overall fitness goals.
Monday-circuit
Tuesday-push
Wednesday-legs
Thursday-pull
Friday-calisthenics skills
Saturday-Core
Sunday-stretching, (entire hour dedicated just to stretching)
WORKOUT EVIDENCE: https://drive.google.com/file/d/14MOvPgIR5tlDVFi91UrJ-yDuDAgA7CEa/view?usp=sharing
Are you usually an organized person?
Not really, I just make a to-do list for every single day, since long-term goals sometimes scare me. So I break it down into an everyday list, to end up achieving the long-term goal.
What was difficult? Planning or the initiating? Why?
In this case initiating, since while planning my workouts for each day, instead of starting from the beginner’s stage workout, I started off with the advanced stage workout plan. Initiating that required a lot of dedication, motivation, and hard work since it was out of my comfort zone.
Did you discover any skills you hadn’t known or learned yet that you had to use for the planning and initiating of this activity?
Developing schedules and timetables with clear, specific milestones and deadlines is the skill I enhanced when I was devising an action plan for my workouts every day with my coach. Further, the skill of consistency and perseverance; while initiating this activity.
Do you think planning or initiating anything in the future will be easier now?
To a certain extent, yes, since I have polished these skills at the moment.
Why is it important to know how to plan and initiate activities?
Planning ensures a framework and helps you stay in check with the deadlines. Initiating the plan helps you in the execution towards the goal in mind.
LO4
What made this activity difficult where perseverance or commitment was necessary? How did that make you feel?
Sticking to the strict/healthy/nutritious diet seemed difficult and getting used to the body ache and soreness after workouts, despite continuing to push the other day. That part indeed was difficult and tested my commitment towards the goal. Somedays I felt angry, tired, and frustrated.
What commitment was required to complete this activity?
Commitment towards the goal in mind. The goal towards the end was to be a fitter person,I had to overlook the drawbacks and the pain, concentrate on the goal, and work honestly, committedly, to achieve the same.
Is it easy for you to commit to things? To be persistent? Why or why not? Why is showing perseverance and commitment important?
Being humans, it is not easy for us to commit to things and be persistent all the time. We lose energy, or sometimes out of stress, we tend to lose interest and lose our commitment. But at those points of time, it is important to show our perseverance and commitment, since we must push ourselves to achieve something we truly passionately want.
LO5
Is working with others generally easy or difficult for you? Why?
It is moderate as it totally depends on the person/people I am working with. When the people I work with procrastinate a lot, sometimes it is a bit difficult and annoying, since I have to give them the push and keep motivating them. If the person is active and interested in the task, then it is relatively easy. As such I don’t mind working with other people since usually, the burden is distributed equally and results in relatively productive output.
So, based on your answer to the above question, during this particular activity, was it easy or difficult for you to work with others? Did you have to work with anyone difficult? How did you handle it?
For the majority part, it was easy for me to work with my coach; since we would plan my workouts together and he would push me to be a better version of myself. However, it was difficult sometimes, when despite my denying, he wouldn’t listen and push a little too far than my body could actually handle. I handled it by coming clean to him and then we communicated and resolved the issue.
Why is it important to be able to work collaboratively with others?
It helps improve productivity, helps take off the burden, and with more brains working, produces a better output/product/
What was the importance of teamwork or leadership in your activity?
It was important for me to take leadership since it is my project and I had to take all the initiatives; in order to achieve my goals. Teamwork, since I had to understand the calisthenics move from my coach, apply his coaching, and work with him, to help me grow.
LO6
What were the issues?
Obesity is a global issue prevalent in the 21st century because of lack of fitness.
Why are they important globally? How? Where? How did you know?
Globally obesity is important as even in the developed countries, such as the USA, stats for obesity continue to rise. With fast food items available, such as McD, the younger generation leans towards obesity, inviting more diseases and lethargicness; thus indirectly affecting the entire future population of the country. I know this because of the news I read and a few documentaries I have watched on the obesity issues caused by the fast food the industry offers.
How does knowing about global issues contribute to your personal growth? How does it make you feel now that you are aware of this global issue? How does your work in this CAS activity make you feel about that global issue?
It contributes to my personal growth as I ponder about it and take action on the same, in the mode most appropriate for me. I post my fitness videos on Instagram, where majorly people of my age follow me(it is a public account). It makes me feel motivated, to make a change, in a manner that supports my voice and personality, and by posting my videos, I feel like I am reminding others of my age to start taking action on this global issue for themselves. My work makes me feel proud since by playing the subconscious minds of the viewers, I was able to address global issues.
How did the issue make you feel? Did the ethical issues affect you directly or indirectly?
It affected me directly since I was always extra cautious while learning any of the new moves. The fear of falling from the bar and injuring myself hampered my performance to some extent.
What was your opinion on this issue before this activity? Has it changed or stayed the same after this activity?
My opinion on this was for the teachers who make them sign the document since the clients could sue them in cases where it was not their fault. Now being the client, I am a bit against this, since I feel that in the guidance of their coaching to learn an extremely injury-prone volatile sport, they should be held accountable.
In conclusion,
I was able to demonstrate these LP’s when:
Principled: to follow the plan made in the initial stages religiously, without cheating or giving up when the plan grew to be harder than expected
Balanced: when I had to balance the rigorous workout plans with my school tasks and schedules
Reflective: after one month, when I had to reflect on my overall performance, growth, and transformation.
This activity benefits those who watch my videos and glimpses, online, who get motivated to take action in terms of their workout regime. This helps the community to stand up against the global obesity issue and take action, in order to not be a victim of the same. The highlight of this experience was my strength transformation, like before I could not do proper push-ups, now I could. Earlier, I was unable to do pull-ups- from 2 theraband assistance, I narrowed it down to one. I could hold a maximum of 2 min planks earlier, now I was able to hold a plank for 2 mins with 15 kg weight kept on me. Thus, the main highlight for me was being able to find my inner strength. My perspective regarding the ethical consideration was slightly changed but that did not have an impact on my values. I successfully achieved my fitness goals, which made me feel elated and later motivated, to make new ones. I learned to push myself and learned that at greater risks, there is a greater success, which for some reason tastes sweeter. Honestly, I would not change anything if I did this same activity again as the entire experience as wholesome, even the flaws and drawbacks are what I cherish. The never-give-up attitude and pushing your limits are applicable to every facet of my life. Through this activity, I wish to make more members of society aware of the importance of fitness and the consequences of not achieving it.