Physical Recreation

Encouraging healthy behaviors benefits not only participants but also their communities through improved health and active participation in team activities. This section aims to motivate participants to enhance their physical performance through training and perseverance in their chosen activity. Regardless of physical ability, involvement in physical recreation should be an enjoyable experience. This section operates on the belief that maintaining a healthy body is valuable in itself and often contributes to a healthy mind. Physical activity is crucial for overall well-being, and by introducing young people to enjoyable physical activities, they can develop long-term beneficial habits. Successfully completing a physical challenge also provides a lasting sense of achievement and satisfaction. Participants can either start a new activity or work on improving their skills in an activity they already engage in.

*Participants must do their activity either 1 hour each week or 2 hours every two weeks for the minimum number of weeks required. For example, a Silver Award Participant can do 1 hour of activity weekly during 26 weeks or 2 hours of activity every fortnight, such that, in the end, 26 hours of activity have been completed.

Do NOT forget to record activities in your log book and make your assessor sign at the end of each session. It is also recommended to keep pictures of your activities or upload them on the ORB.

Examples of SMART goals:

Swimming: I have been swimming since I was eight years old, but I only started to swim competitively and seriously when I was eleven. My aim is to (1) improve my time for backstroke (50 m) from 75 seconds to 60 seconds, (2) improve time for butterfly stroke (50 m) from 80 seconds to 65 seconds. This will happen at Nemo Swimming Academy during my 1 hour session each week.

Power walking: My aim is to walk 8,000 steps compared to my current 3,000 steps a day. In 26 weeks, I will be able to walk approximately 5km/hour. I will be using the heath app on my iPhone to check and record my steps. Ms. Farah, a coach who works in Fitness gym, will be assessing me. I will spend an hour weekly either at home or on the walking tracks to achieve my goal. I will provide her with evidence and post them, along with Ms Farah's feedback on the ORB.

Football: My aim is to improve my own footballing ability, especially my attacking play including my passing and shooting ability, and also become fitter in the process, and I aim to achieve this by April 2024. In order to achieve this I will partake football training once every week.

Badminton: I will attend the school's badminton club once a week for the next 26 weeks. I am a beginner and have no knowledge or sills in this sport. At first I want to learn the basic rules of badminton and as I gain skills I want to learn how to serve (short and long serve) and also how to smash and how to drop a shot. I will provide video evidence of me doing these 3 moves by the end of this course.

Cardio: I am an amateur at working out and have only done some workout when I was younger. Over the next 26 weeks, I aim to do more sets of some particular workouts. These include (but not limited to) pushups, sit-ups, pull-ups, cycling sit-ups, and planks. I can do a 1-minute plank and my aim to do a 2-minute plank, I can do 10 pullups and my aim is to do 20 pulls ups, I can do 3 sets of 20 sit-ups and my aim is to do 3 sets of 30 sit ups, I can do 2 sets of 15 cycling sit-ups and my aim is to do 3 sets of 15 cycling sit-ups, I can do 3 sets of 15 leg raises and my aim is to do 3 sets of 25 leg raises. If I complete my goals before the 26 weeks I will be adjusting my goals. I will do these various amounts of workouts 5 to 6 times a week at my house for 1 hour. My PE teacher Mr. Francis will assess me during the 26 weeks. I will be providing evidence such as video clips, date-stamped pictures every Friday, and I will be also providing before and after pictures of me by the end.

You may click on the button below to find list of Physical Recreation which you can choose from