1:HL["/_next/static/media/e4af272ccee01ff0-s.p.woff2","font",{"crossOrigin":"","type":"font/woff2"}]
2:HL["/_next/static/css/5373279a281b3ae4.css","style",{"crossOrigin":""}]
0:["f3qBi5-BdSRGo8G85mnpG",[[["",{"children":["courses",{"children":[["subject","life-orientation","d"],{"children":[["grade","grade-10","d"],{"children":[["term","term-3","d"],{"children":[["topic","physical-education","d"],{"children":[["lesson","design-your-fitness-programme","d"],{"children":["__PAGE__?{\"subject\":\"life-orientation\",\"grade\":\"grade-10\",\"term\":\"term-3\",\"topic\":\"physical-education\",\"lesson\":\"design-your-fitness-programme\"}",{}]}]}]}]}]}]}]},"$undefined","$undefined",true],"$L3",[[["$","link","0",{"rel":"stylesheet","href":"/_next/static/css/5373279a281b3ae4.css","precedence":"next","crossOrigin":""}]],"$L4"]]]]
5:I[1350,["326","static/chunks/326-aa94448d0ecb75f4.js","185","static/chunks/app/layout-9580a630fa891033.js"],"ThemeProvider"]
6:I[5260,["326","static/chunks/326-aa94448d0ecb75f4.js","185","static/chunks/app/layout-9580a630fa891033.js"],"AuthProvider"]
7:I[3142,["326","static/chunks/326-aa94448d0ecb75f4.js","185","static/chunks/app/layout-9580a630fa891033.js"],"Header"]
8:I[6954,[],""]
9:I[7264,[],""]
a:I[8326,["326","static/chunks/326-aa94448d0ecb75f4.js","261","static/chunks/app/courses/%5Bsubject%5D/%5Bgrade%5D/%5Bterm%5D/%5Btopic%5D/%5Blesson%5D/page-8c53470ec46d7034.js"],""]
c:I[443,["326","static/chunks/326-aa94448d0ecb75f4.js","261","static/chunks/app/courses/%5Bsubject%5D/%5Bgrade%5D/%5Bterm%5D/%5Btopic%5D/%5Blesson%5D/page-8c53470ec46d7034.js"],"LessonGate"]
d:I[5919,["326","static/chunks/326-aa94448d0ecb75f4.js","261","static/chunks/app/courses/%5Bsubject%5D/%5Bgrade%5D/%5Bterm%5D/%5Btopic%5D/%5Blesson%5D/page-8c53470ec46d7034.js"],"VideoPlayer"]
e:I[4064,["326","static/chunks/326-aa94448d0ecb75f4.js","261","static/chunks/app/courses/%5Bsubject%5D/%5Bgrade%5D/%5Bterm%5D/%5Btopic%5D/%5Blesson%5D/page-8c53470ec46d7034.js"],"Quiz"]
3:[null,["$","html",null,{"lang":"en","className":"__variable_f367f3 h-full","suppressHydrationWarning":true,"children":["$","body",null,{"className":"min-h-full flex flex-col antialiased font-sans","children":["$","$L5",null,{"attribute":"class","defaultTheme":"system","enableSystem":true,"disableTransitionOnChange":true,"children":["$","$L6",null,{"children":[["$","$L7",null,{}],["$","main",null,{"className":"flex-1 flex flex-col","children":["$","$L8",null,{"parallelRouterKey":"children","segmentPath":["children"],"loading":"$undefined","loadingStyles":"$undefined","hasLoading":false,"error":"$undefined","errorStyles":"$undefined","template":["$","$L9",null,{}],"templateStyles":"$undefined","notFound":["$","div",null,{"className":"flex flex-1 flex-col items-center justify-center px-4 py-24 text-center","children":[["$","h1",null,{"className":"mb-2 text-6xl font-bold text-primary","children":"404"}],["$","h2",null,{"className":"mb-4 text-xl font-semibold","children":"Page not found"}],["$","p",null,{"className":"mb-8 max-w-md text-muted-foreground","children":"The page you are looking for doesn't exist or has been moved."}],["$","div",null,{"className":"flex gap-3","children":[["$","$La",null,{"href":"/","className":"inline-flex h-10 items-center justify-center rounded-lg bg-primary px-5 text-sm font-medium text-primary-foreground hover:bg-primary/90 transition-colors","children":"Go Home"}],["$","$La",null,{"href":"/courses","className":"inline-flex h-10 items-center justify-center rounded-lg border border-border px-5 text-sm font-medium hover:bg-muted transition-colors","children":"Browse Courses"}]]}]]}],"notFoundStyles":[],"childProp":{"current":["$","$L8",null,{"parallelRouterKey":"children","segmentPath":["children","courses","children"],"loading":"$undefined","loadingStyles":"$undefined","hasLoading":false,"error":"$undefined","errorStyles":"$undefined","template":["$","$L9",null,{}],"templateStyles":"$undefined","notFound":"$undefined","notFoundStyles":"$undefined","childProp":{"current":["$","$L8",null,{"parallelRouterKey":"children","segmentPath":["children","courses","children",["subject","life-orientation","d"],"children"],"loading":"$undefined","loadingStyles":"$undefined","hasLoading":false,"error":"$undefined","errorStyles":"$undefined","template":["$","$L9",null,{}],"templateStyles":"$undefined","notFound":"$undefined","notFoundStyles":"$undefined","childProp":{"current":["$","$L8",null,{"parallelRouterKey":"children","segmentPath":["children","courses","children",["subject","life-orientation","d"],"children",["grade","grade-10","d"],"children"],"loading":"$undefined","loadingStyles":"$undefined","hasLoading":false,"error":"$undefined","errorStyles":"$undefined","template":["$","$L9",null,{}],"templateStyles":"$undefined","notFound":"$undefined","notFoundStyles":"$undefined","childProp":{"current":["$","$L8",null,{"parallelRouterKey":"children","segmentPath":["children","courses","children",["subject","life-orientation","d"],"children",["grade","grade-10","d"],"children",["term","term-3","d"],"children"],"loading":"$undefined","loadingStyles":"$undefined","hasLoading":false,"error":"$undefined","errorStyles":"$undefined","template":["$","$L9",null,{}],"templateStyles":"$undefined","notFound":"$undefined","notFoundStyles":"$undefined","childProp":{"current":["$","$L8",null,{"parallelRouterKey":"children","segmentPath":["children","courses","children",["subject","life-orientation","d"],"children",["grade","grade-10","d"],"children",["term","term-3","d"],"children",["topic","physical-education","d"],"children"],"loading":"$undefined","loadingStyles":"$undefined","hasLoading":false,"error":"$undefined","errorStyles":"$undefined","template":["$","$L9",null,{}],"templateStyles":"$undefined","notFound":"$undefined","notFoundStyles":"$undefined","childProp":{"current":["$","$L8",null,{"parallelRouterKey":"children","segmentPath":["children","courses","children",["subject","life-orientation","d"],"children",["grade","grade-10","d"],"children",["term","term-3","d"],"children",["topic","physical-education","d"],"children",["lesson","design-your-fitness-programme","d"],"children"],"loading":"$undefined","loadingStyles":"$undefined","hasLoading":false,"error":"$undefined","errorStyles":"$undefined","template":["$","$L9",null,{}],"templateStyles":"$undefined","notFound":"$undefined","notFoundStyles":"$undefined","childProp":{"current":["$Lb",["$","div",null,{"className":"mx-auto max-w-6xl px-4 py-8","children":[["$","nav",null,{"aria-label":"Breadcrumb","className":"mb-4 text-sm text-muted-foreground overflow-x-auto","children":["$","ol",null,{"className":"flex items-center gap-1 whitespace-nowrap","children":[["$","li",null,{"children":["$","$La",null,{"href":"/courses","className":"hover:text-foreground transition-colors","children":"Courses"}]}],[["$","li","/courses/life-orientation/grade-10",{"className":"flex items-center gap-1","children":[["$","svg",null,{"width":"14","height":"14","viewBox":"0 0 24 24","fill":"none","stroke":"currentColor","strokeWidth":"2","strokeLinecap":"round","strokeLinejoin":"round","className":"shrink-0","children":["$","path",null,{"d":"M9 18l6-6-6-6"}]}],["$","$La",null,{"href":"/courses/life-orientation/grade-10","className":"hover:text-foreground transition-colors truncate","children":"Life Orientation"}]]}],["$","li","/courses/life-orientation/grade-10",{"className":"flex items-center gap-1","children":[["$","svg",null,{"width":"14","height":"14","viewBox":"0 0 24 24","fill":"none","stroke":"currentColor","strokeWidth":"2","strokeLinecap":"round","strokeLinejoin":"round","className":"shrink-0","children":["$","path",null,{"d":"M9 18l6-6-6-6"}]}],["$","$La",null,{"href":"/courses/life-orientation/grade-10","className":"hover:text-foreground transition-colors truncate","children":"Grade 10"}]]}],["$","li","/courses/life-orientation/grade-10/term-3",{"className":"flex items-center gap-1","children":[["$","svg",null,{"width":"14","height":"14","viewBox":"0 0 24 24","fill":"none","stroke":"currentColor","strokeWidth":"2","strokeLinecap":"round","strokeLinejoin":"round","className":"shrink-0","children":["$","path",null,{"d":"M9 18l6-6-6-6"}]}],["$","$La",null,{"href":"/courses/life-orientation/grade-10/term-3","className":"hover:text-foreground transition-colors truncate","children":"Term 3"}]]}],["$","li","/courses/life-orientation/grade-10/term-3/physical-education",{"className":"flex items-center gap-1","children":[["$","svg",null,{"width":"14","height":"14","viewBox":"0 0 24 24","fill":"none","stroke":"currentColor","strokeWidth":"2","strokeLinecap":"round","strokeLinejoin":"round","className":"shrink-0","children":["$","path",null,{"d":"M9 18l6-6-6-6"}]}],["$","$La",null,{"href":"/courses/life-orientation/grade-10/term-3/physical-education","className":"hover:text-foreground transition-colors truncate","children":"Physical Education"}]]}],["$","li","/courses/life-orientation/grade-10/term-3/physical-education/design-your-fitness-programme",{"className":"flex items-center gap-1","children":[["$","svg",null,{"width":"14","height":"14","viewBox":"0 0 24 24","fill":"none","stroke":"currentColor","strokeWidth":"2","strokeLinecap":"round","strokeLinejoin":"round","className":"shrink-0","children":["$","path",null,{"d":"M9 18l6-6-6-6"}]}],["$","span",null,{"className":"text-foreground font-medium truncate","children":"Design Your Own Fitness Programme"}]]}]]]}]}],["$","h1",null,{"className":"mb-6 text-2xl font-bold md:text-3xl","children":"Design Your Own Fitness Programme"}],["$","$Lc",null,{"lessons":[{"slug":"self-defence-awareness","quizFile":"quizzes/lo-g10-t3-topic6-lesson1.json"},{"slug":"dance-and-movement","quizFile":"quizzes/lo-g10-t3-topic6-lesson2.json"},{"slug":"sport-skills-and-flexibility","quizFile":"quizzes/lo-g10-t3-topic6-lesson3.json"},{"slug":"design-your-fitness-programme","quizFile":"quizzes/lo-g10-t3-topic6-lesson4.json"},{"slug":"fitness-testing-term-reflection","quizFile":"quizzes/lo-g10-t3-topic6-lesson5.json"}],"lessonIndex":3,"topicPath":"/courses/life-orientation/grade-10/term-3/physical-education","children":[["$","div",null,{"className":"grid gap-8 lg:grid-cols-5","children":[["$","div",null,{"className":"lg:col-span-3","children":[["$","$Ld",null,{"videoId":"/videos/placeholder.mp4","title":"Design Your Own Fitness Programme"}],["$","p",null,{"className":"mt-2 text-sm text-muted-foreground","children":[120," min · ","Physical Education"," · Term ",3]}]]}],["$","div",null,{"className":"lg:col-span-2","children":["$","div",null,{"className":"rounded-xl border border-border bg-card p-5","children":[["$","h2",null,{"className":"mb-4 text-lg font-bold","children":"Lesson Notes"}],["$","div",null,{"className":"prose max-w-none","children":[["$","h3","h3-0",{"children":"Lesson 7-8: Design Your Own Fitness Programme (2 hours)"}],"\n",["$","p","p-0",{"children":[["$","strong","strong-0",{"children":"Objective:"}]," Learners design and implement their own home fitness programme."]}],"\n",["$","p","p-1",{"children":["$","strong","strong-0",{"children":"Course Notes:"}]}],"\n",["$","p","p-2",{"children":["$","strong","strong-0",{"children":"The Five Principles of Training"}]}],"\n",["$","p","p-3",{"children":"Before designing a fitness programme, you need to understand the five fundamental principles that govern how your body responds to exercise:"}],"\n",["$","p","p-4",{"children":[["$","strong","strong-0",{"children":"1. Overload"}],"\nTo improve fitness, you must challenge your body beyond what it is used to. If you always do the same exercises at the same intensity, your body adapts and stops improving. Overload means gradually increasing the difficulty — more repetitions, more sets, longer duration, or harder variations."]}],"\n",["$","p","p-5",{"children":["$","em","em-0",{"children":"Example: If you can do 10 push-ups comfortably, your next goal should be 12, then 15, then try a harder variation like diamond push-ups."}]}],"\n",["$","p","p-6",{"children":[["$","strong","strong-0",{"children":"2. Progression"}],"\nOverload must happen gradually over time. If you increase difficulty too quickly, you risk injury or burnout. A good rule is to increase by no more than 10% per week."]}],"\n",["$","p","p-7",{"children":["$","em","em-0",{"children":"Example: If you jog for 15 minutes this week, aim for 16–17 minutes next week, not 30 minutes."}]}],"\n",["$","p","p-8",{"children":[["$","strong","strong-0",{"children":"3. Specificity"}],"\nYour training should match your goals. If you want to improve flexibility, you need to stretch. If you want to build strength, you need resistance exercises. Running will not significantly improve your flexibility, and stretching will not build your cardiovascular endurance."]}],"\n",["$","p","p-9",{"children":["$","em","em-0",{"children":"Example: If your goal is to do more push-ups, practise push-ups and exercises that strengthen the same muscles (chest, shoulders, triceps)."}]}],"\n",["$","p","p-10",{"children":[["$","strong","strong-0",{"children":"4. Reversibility"}],"\nIf you stop training, your fitness gains will gradually be lost. This is sometimes called the \"use it or lose it\" principle. After about 2–3 weeks of inactivity, you will start to notice a decline in fitness."]}],"\n",["$","p","p-11",{"children":["$","em","em-0",{"children":"Example: If you take a month off from exercise during the holidays, you will likely find it harder when you start again."}]}],"\n",["$","p","p-12",{"children":[["$","strong","strong-0",{"children":"5. Individual Differences"}],"\nEveryone's body responds differently to exercise. Genetics, age, current fitness level, nutrition, and sleep all affect how quickly you improve. Do not compare your progress to someone else's — focus on your own journey."]}],"\n",["$","p","p-13",{"children":["$","strong","strong-0",{"children":"The FITT Principle"}]}],"\n",["$","p","p-14",{"children":"The FITT principle is a framework for planning your exercise sessions:"}],"\n",["$","table","table-0",{"children":[["$","thead","thead-0",{"children":["$","tr","tr-0",{"children":[["$","th","th-0",{"children":"Letter"}],["$","th","th-1",{"children":"Stands For"}],["$","th","th-2",{"children":"What It Means"}],["$","th","th-3",{"children":"Example"}]]}]}],["$","tbody","tbody-0",{"children":[["$","tr","tr-0",{"children":[["$","td","td-0",{"children":["$","strong","strong-0",{"children":"F"}]}],["$","td","td-1",{"children":"Frequency"}],["$","td","td-2",{"children":"How often you exercise"}],["$","td","td-3",{"children":"3–5 times per week"}]]}],["$","tr","tr-1",{"children":[["$","td","td-0",{"children":["$","strong","strong-0",{"children":"I"}]}],["$","td","td-1",{"children":"Intensity"}],["$","td","td-2",{"children":"How hard you exercise"}],["$","td","td-3",{"children":"Light, moderate, or vigorous"}]]}],["$","tr","tr-2",{"children":[["$","td","td-0",{"children":["$","strong","strong-0",{"children":"T"}]}],["$","td","td-1",{"children":"Time"}],["$","td","td-2",{"children":"How long each session lasts"}],["$","td","td-3",{"children":"20–45 minutes"}]]}],["$","tr","tr-3",{"children":[["$","td","td-0",{"children":["$","strong","strong-0",{"children":"T"}]}],["$","td","td-1",{"children":"Type"}],["$","td","td-2",{"children":"What kind of exercise you do"}],["$","td","td-3",{"children":"Cardio, strength, flexibility"}]]}]]}]]}],"\n",["$","p","p-15",{"children":"When designing your programme, decide on each of these four elements for every training session."}],"\n",["$","p","p-16",{"children":["$","strong","strong-0",{"children":"Training Methods You Can Do at Home"}]}],"\n",["$","table","table-1",{"children":[["$","thead","thead-0",{"children":["$","tr","tr-0",{"children":[["$","th","th-0",{"children":"Method"}],["$","th","th-1",{"children":"What It Is"}],["$","th","th-2",{"children":"How to Do It at Home"}],["$","th","th-3",{"children":"Best For"}]]}]}],["$","tbody","tbody-0",{"children":[["$","tr","tr-0",{"children":[["$","td","td-0",{"children":["$","strong","strong-0",{"children":"Continuous training"}]}],["$","td","td-1",{"children":"Sustained exercise at a steady pace for 20+ minutes"}],["$","td","td-2",{"children":"Walking, jogging (yard or neighbourhood), dancing, cycling"}],["$","td","td-3",{"children":"Cardiovascular endurance"}]]}],["$","tr","tr-1",{"children":[["$","td","td-0",{"children":["$","strong","strong-0",{"children":"Interval training (HIIT)"}]}],["$","td","td-1",{"children":"Short bursts of high-intensity exercise followed by rest periods"}],["$","td","td-2",{"children":"30 seconds of burpees, 30 seconds rest. Repeat 10 times"}],["$","td","td-3",{"children":"Cardio fitness, fat burning, time efficiency"}]]}],["$","tr","tr-2",{"children":[["$","td","td-0",{"children":["$","strong","strong-0",{"children":"Circuit training"}]}],["$","td","td-1",{"children":"Moving through a series of different exercises with minimal rest"}],["$","td","td-2",{"children":"10 push-ups, 20 squats, 30-second plank, 15 lunges — repeat 3 times"}],["$","td","td-3",{"children":"All-round fitness"}]]}],["$","tr","tr-3",{"children":[["$","td","td-0",{"children":["$","strong","strong-0",{"children":"Resistance training"}]}],["$","td","td-1",{"children":"Exercises that work against a force to build strength"}],["$","td","td-2",{"children":"Push-ups, squats, lunges, planks, backpack rows (backpack filled with books)"}],["$","td","td-3",{"children":"Muscle strength and endurance"}]]}],["$","tr","tr-4",{"children":[["$","td","td-0",{"children":["$","strong","strong-0",{"children":"Flexibility training"}]}],["$","td","td-1",{"children":"Stretching and mobility exercises"}],["$","td","td-2",{"children":"Yoga, static stretching, dynamic stretching"}],["$","td","td-3",{"children":"Flexibility, recovery, injury prevention"}]]}]]}]]}],"\n",["$","p","p-17",{"children":["$","strong","strong-0",{"children":"Exercise Library — 30 Bodyweight Exercises by Muscle Group"}]}],"\n",["$","p","p-18",{"children":["$","strong","strong-0",{"children":"Upper Body:"}]}],"\n",["$","ol","ol-0",{"children":["\n",["$","li","li-0",{"children":"Push-ups (standard)"}],"\n",["$","li","li-1",{"children":"Wide push-ups (chest focus)"}],"\n",["$","li","li-2",{"children":"Diamond push-ups (tricep focus)"}],"\n",["$","li","li-3",{"children":"Incline push-ups (easier — hands on a chair)"}],"\n",["$","li","li-4",{"children":"Decline push-ups (harder — feet on a chair)"}],"\n",["$","li","li-5",{"children":"Tricep dips (using a chair)"}],"\n",["$","li","li-6",{"children":"Shoulder taps (in plank position, tap opposite shoulder)"}],"\n",["$","li","li-7",{"children":"Backpack rows (fill a backpack with books, bend over, pull up)"}],"\n"]}],"\n",["$","p","p-19",{"children":[["$","strong","strong-0",{"children":"Core:"}],"\n9. Plank (hold for 30–60 seconds)\n10. Side plank (each side)\n11. Crunches\n12. Bicycle crunches\n13. Mountain climbers\n14. Leg raises\n15. Flutter kicks\n16. Dead bug"]}],"\n",["$","p","p-20",{"children":[["$","strong","strong-0",{"children":"Lower Body:"}],"\n17. Bodyweight squats\n18. Jump squats\n19. Lunges (forward)\n20. Reverse lunges\n21. Bulgarian split squats (back foot on a chair)\n22. Calf raises (on a step or flat surface)\n23. Wall sit (hold for 30–60 seconds)\n24. Glute bridges"]}],"\n",["$","p","p-21",{"children":[["$","strong","strong-0",{"children":"Full Body / Cardio:"}],"\n25. Burpees\n26. Jumping jacks / star jumps\n27. High knees\n28. Tuck jumps\n29. Bear crawls\n30. Skaters (lateral jumps)"]}],"\n",["$","p","p-22",{"children":["$","strong","strong-0",{"children":"4-Week Programme Template"}]}],"\n",["$","p","p-23",{"children":"Use this structure to design your own programme:"}],"\n",["$","table","table-2",{"children":[["$","thead","thead-0",{"children":["$","tr","tr-0",{"children":[["$","th","th-0",{}],["$","th","th-1",{"children":"Monday"}],["$","th","th-2",{"children":"Tuesday"}],["$","th","th-3",{"children":"Wednesday"}],["$","th","th-4",{"children":"Thursday"}],["$","th","th-5",{"children":"Friday"}],["$","th","th-6",{"children":"Saturday"}],["$","th","th-7",{"children":"Sunday"}]]}]}],["$","tbody","tbody-0",{"children":[["$","tr","tr-0",{"children":[["$","td","td-0",{"children":["$","strong","strong-0",{"children":"Week 1"}]}],["$","td","td-1",{"children":"Upper body strength"}],["$","td","td-2",{"children":"Rest or walk"}],["$","td","td-3",{"children":"Lower body strength"}],["$","td","td-4",{"children":"Rest or flexibility"}],["$","td","td-5",{"children":"Full body circuit"}],["$","td","td-6",{"children":"Active recreation (dance, sport skills)"}],["$","td","td-7",{"children":"Rest"}]]}],["$","tr","tr-1",{"children":[["$","td","td-0",{"children":["$","strong","strong-0",{"children":"Week 2"}]}],["$","td","td-1",{"children":"Upper body (increase reps)"}],["$","td","td-2",{"children":"Rest or walk"}],["$","td","td-3",{"children":"Lower body (increase reps)"}],["$","td","td-4",{"children":"Rest or flexibility"}],["$","td","td-5",{"children":"Full body circuit (add 1 round)"}],["$","td","td-6",{"children":"Active recreation"}],["$","td","td-7",{"children":"Rest"}]]}],["$","tr","tr-2",{"children":[["$","td","td-0",{"children":["$","strong","strong-0",{"children":"Week 3"}]}],["$","td","td-1",{"children":"Upper body (harder variations)"}],["$","td","td-2",{"children":"HIIT cardio"}],["$","td","td-3",{"children":"Lower body (harder variations)"}],["$","td","td-4",{"children":"Flexibility / yoga"}],["$","td","td-5",{"children":"Full body circuit"}],["$","td","td-6",{"children":"Active recreation"}],["$","td","td-7",{"children":"Rest"}]]}],["$","tr","tr-3",{"children":[["$","td","td-0",{"children":["$","strong","strong-0",{"children":"Week 4"}]}],["$","td","td-1",{"children":"Upper body (test max reps)"}],["$","td","td-2",{"children":"HIIT cardio"}],["$","td","td-3",{"children":"Lower body (test max reps)"}],["$","td","td-4",{"children":"Flexibility / yoga"}],["$","td","td-5",{"children":"Full body circuit (timed)"}],["$","td","td-6",{"children":"Active recreation"}],["$","td","td-7",{"children":"Rest"}]]}]]}]]}],"\n",["$","p","p-24",{"children":["$","strong","strong-0",{"children":"Rest and Recovery Guidelines"}]}],"\n",["$","p","p-25",{"children":"Rest is not laziness — it is an essential part of getting fitter. Your muscles grow and repair during rest, not during exercise."}],"\n",["$","ul","ul-0",{"children":["\n",["$","li","li-0",{"children":"Take at least 1–2 full rest days per week"}],"\n",["$","li","li-1",{"children":"Get 8–10 hours of sleep per night (this is when most muscle repair happens)"}],"\n",["$","li","li-2",{"children":"Drink plenty of water before, during, and after exercise"}],"\n",["$","li","li-3",{"children":"Eat a balanced diet with enough protein for muscle recovery"}],"\n",["$","li","li-4",{"children":"If you feel pain (not just discomfort), stop and rest. Pain is your body's warning system."}],"\n",["$","li","li-5",{"children":"Light activity on rest days (walking, gentle stretching) is fine and can aid recovery"}],"\n"]}],"\n",["$","p","p-26",{"children":["$","strong","strong-0",{"children":"Summary and Key Takeaways"}]}],"\n",["$","p","p-27",{"children":"Designing your own fitness programme puts you in control of your health and fitness. Apply the five training principles (overload, progression, specificity, reversibility, individual differences) and the FITT framework to create a programme that matches your goals. All training methods — continuous, interval, circuit, resistance, and flexibility — can be done at home with no equipment. Include warm-ups, cool-downs, and rest days in your plan. Progress gradually and listen to your body."}],"\n",["$","p","p-28",{"children":["$","strong","strong-0",{"children":"Student Activities (completed individually at home, submitted via portal):"}]}],"\n",["$","ol","ol-1",{"children":["\n",["$","li","li-0",{"children":[["$","strong","strong-0",{"children":"Programme design (Lesson 7):"}]," Using the provided template, design a 4-week personal home fitness programme. Include:","\n",["$","ul","ul-0",{"children":["\n",["$","li","li-0",{"children":"Your fitness goals (at least 2)"}],"\n",["$","li","li-1",{"children":"Weekly schedule (which days, what type of training)"}],"\n",["$","li","li-2",{"children":"Specific exercises with sets, reps, and rest times"}],"\n",["$","li","li-3",{"children":"Warm-up and cool-down plans"}],"\n",["$","li","li-4",{"children":"Progressive overload plan (how you'll increase difficulty each week)\nSubmit via portal"}],"\n"]}],"\n"]}],"\n",["$","li","li-1",{"children":[["$","strong","strong-0",{"children":"Programme implementation (Lesson 8):"}]," Execute Week 1, Day 1 of your personal programme. Follow along with your own plan"]}],"\n",["$","li","li-2",{"children":[["$","strong","strong-0",{"children":"Chat peer review:"}]," Post a summary of your programme on the portal chat. Give feedback on one classmate's programme using the provided checklist"]}],"\n",["$","li","li-3",{"children":[["$","strong","strong-0",{"children":"2-week home challenge:"}]," Follow your programme for 2 weeks. Record each session in your fitness journal. Submit the 2-week log via portal"]}],"\n",["$","li","li-4",{"children":[["$","strong","strong-0",{"children":"Fitness journal:"}]," Record design process and implementation sessions"]}],"\n"]}]]}]]}]}]]}],["$","div",null,{"className":"mt-8 max-w-2xl","children":[["$","h2",null,{"className":"mb-4 text-xl font-bold","children":"Test Your Knowledge"}],["$","p",null,{"className":"mb-4 text-sm text-muted-foreground","children":"Score 70% or higher to pass and unlock the next lesson."}],["$","$Le",null,{"quiz":{"title":"Design Your Own Fitness Programme Quiz","questions":[{"text":"Which training principle states that you must gradually increase the demands on your body to continue improving?","type":"multiple_choice","options":[{"text":"Specificity","isCorrect":false},{"text":"Progressive overload","isCorrect":true},{"text":"Reversibility","isCorrect":false},{"text":"Individual differences","isCorrect":false}],"explanation":"Progressive overload means gradually increasing the stress placed on the body during exercise. This can be achieved by adding more repetitions, increasing workout duration, reducing rest periods, or making exercises harder.","cognitiveLevel":"lower"},{"text":"What does the principle of 'reversibility' mean in fitness training?","type":"multiple_choice","options":[{"text":"You can reverse the effects of exercise by eating more","isCorrect":false},{"text":"If you stop training, your fitness gains will gradually be lost","isCorrect":true},{"text":"All exercises can be done in reverse","isCorrect":false},{"text":"You should reverse your programme every week","isCorrect":false}],"explanation":"Reversibility (also called 'use it or lose it') means that fitness gains are not permanent — if you stop training, your body gradually returns to its pre-training state.","cognitiveLevel":"lower"},{"text":"Explain how the principle of specificity should guide the design of a home fitness programme.","type":"multiple_choice","options":[{"text":"Specificity doesn't apply to home fitness","isCorrect":false},{"text":"Specificity means your training should match your goals — if you want to improve cardiovascular endurance, focus on cardio exercises; if you want upper body strength, prioritise push-ups and related exercises; your programme should specifically target the fitness components you want to develop","isCorrect":true},{"text":"Everyone should follow the same generic programme","isCorrect":false},{"text":"Specificity means only training one body part","isCorrect":false}],"explanation":"Specificity means training should be relevant to your goals. Identify your goals first, then select exercises that directly target those goals.","cognitiveLevel":"middle"},{"text":"Describe how household items can be used as resistance training equipment at home.","type":"multiple_choice","options":[{"text":"Household items are too light to be useful for training","isCorrect":false},{"text":"Filled water bottles (1-2L) serve as light dumbbells, a backpack filled with books creates weighted resistance for squats and lunges, a chair enables tricep dips and step-ups, a towel can be used for resistance pulls, and a wall enables wall sits and push-up variations","isCorrect":true},{"text":"You need to buy proper gym equipment to do resistance training","isCorrect":false},{"text":"Only bodyweight exercises work at home","isCorrect":false}],"explanation":"Creativity turns your home into a gym. Water bottles, backpacks with books, chairs, towels, and walls can all be used as exercise equipment.","cognitiveLevel":"middle"},{"text":"Design a balanced 3-day home workout week and justify your exercise selection using the training principles you have learned.","type":"multiple_choice","options":[{"text":"Do the same full-body workout 7 days a week","isCorrect":false},{"text":"Only train what you're already good at","isCorrect":false},{"text":"Day 1: Upper body strength (push-ups, tricep dips) + core; Day 2: Cardio (HIIT or dance); Day 3: Lower body (squats, lunges) + flexibility (yoga); with rest days between — this applies specificity (targeted training), allows recovery (reversibility prevented through consistency), and can be progressively overloaded by increasing reps/sets each week","isCorrect":true},{"text":"Train only on weekends for maximum results","isCorrect":false}],"explanation":"A well-designed 3-day programme applies multiple principles: Specificity, Progressive overload, Individual differences, and Reversibility prevention through consistency.","cognitiveLevel":"higher"},{"text":"What does the 'F' in the FITT principle stand for?","type":"multiple_choice","options":[{"text":"Flexibility","isCorrect":false},{"text":"Fitness","isCorrect":false},{"text":"Frequency","isCorrect":true},{"text":"Force","isCorrect":false}],"explanation":"FITT stands for Frequency (how often), Intensity (how hard), Time (how long), and Type (what kind of exercise).","cognitiveLevel":"lower"},{"text":"According to the lesson, by how much should you increase training difficulty per week to avoid injury?","type":"multiple_choice","options":[{"text":"50%","isCorrect":false},{"text":"25%","isCorrect":false},{"text":"5%","isCorrect":false},{"text":"No more than 10%","isCorrect":true}],"explanation":"The progression principle recommends increasing difficulty by no more than 10% per week to avoid injury or burnout.","cognitiveLevel":"lower"},{"text":"Which training method involves short bursts of high-intensity exercise followed by rest periods?","type":"multiple_choice","options":[{"text":"Continuous training","isCorrect":false},{"text":"Flexibility training","isCorrect":false},{"text":"Interval training (HIIT)","isCorrect":true},{"text":"Resistance training","isCorrect":false}],"explanation":"HIIT (High-Intensity Interval Training) alternates between short bursts of intense exercise and rest periods, for example 30 seconds of burpees followed by 30 seconds rest.","cognitiveLevel":"lower"},{"text":"Why is the principle of 'individual differences' important when designing a fitness programme?","type":"multiple_choice","options":[{"text":"It means everyone should do the same programme for fairness","isCorrect":false},{"text":"It only matters for professional athletes","isCorrect":false},{"text":"Everyone's body responds differently to exercise based on genetics, age, fitness level, nutrition, and sleep — so you should not compare your progress to others","isCorrect":true},{"text":"It means you should change your programme every day","isCorrect":false}],"explanation":"Individual differences means that genetics, age, current fitness level, nutrition, and sleep all affect how quickly you improve. Focus on your own journey rather than comparing yourself to others.","cognitiveLevel":"higher"},{"text":"How many rest days per week are recommended in the lesson?","type":"multiple_choice","options":[{"text":"None — train every day","isCorrect":false},{"text":"1–2 full rest days","isCorrect":true},{"text":"4–5 rest days","isCorrect":false},{"text":"Rest is only needed if you feel pain","isCorrect":false}],"explanation":"The lesson recommends at least 1–2 full rest days per week. Muscles grow and repair during rest, not during exercise. Rest is not laziness — it is essential for getting fitter.","cognitiveLevel":"lower"},{"text":"Which exercise from the lesson's exercise library specifically targets the triceps?","type":"multiple_choice","options":[{"text":"Bodyweight squats","isCorrect":false},{"text":"Diamond push-ups","isCorrect":true},{"text":"Glute bridges","isCorrect":false},{"text":"Flutter kicks","isCorrect":false}],"explanation":"Diamond push-ups (where hands form a diamond shape close together) specifically focus on the triceps, as listed under the upper body section of the exercise library.","cognitiveLevel":"lower"},{"text":"A learner can comfortably do 10 push-ups. According to the principle of overload, what should they do next?","type":"multiple_choice","options":[{"text":"Stay at 10 push-ups to maintain fitness","isCorrect":false},{"text":"Immediately jump to 30 push-ups","isCorrect":false},{"text":"Stop doing push-ups and switch to a different exercise","isCorrect":false},{"text":"Aim for 12, then 15, then try a harder variation like diamond push-ups","isCorrect":true}],"explanation":"The overload principle requires gradually increasing difficulty. The lesson specifically uses this example: if you can do 10 push-ups comfortably, aim for 12, then 15, then try harder variations.","cognitiveLevel":"higher"},{"text":"What is continuous training?","type":"multiple_choice","options":[{"text":"Training that never stops, 24 hours a day","isCorrect":false},{"text":"Short bursts of exercise with long rests","isCorrect":false},{"text":"Sustained exercise at a steady pace for 20 or more minutes","isCorrect":true},{"text":"Only resistance exercises done continuously","isCorrect":false}],"explanation":"Continuous training means sustained exercise at a steady pace for 20+ minutes, such as walking, jogging, dancing, or cycling. It is best for building cardiovascular endurance.","cognitiveLevel":"lower"},{"text":"Why does the lesson say 'rest is not laziness'?","type":"multiple_choice","options":[{"text":"Because muscles grow and repair during rest, not during exercise — it is an essential part of getting fitter","isCorrect":true},{"text":"Because you should rest more than you exercise","isCorrect":false},{"text":"Because exercise is not important","isCorrect":false},{"text":"Because only lazy people need rest days","isCorrect":false}],"explanation":"Rest is essential because muscles grow and repair during recovery periods. Without adequate rest (1–2 days per week, 8–10 hours sleep), the body cannot adapt to training and improvement will stall or reverse.","cognitiveLevel":"higher"},{"text":"In the 4-week programme template, what changes between Week 1 and Week 3?","type":"multiple_choice","options":[{"text":"Nothing — the programme stays the same for all 4 weeks","isCorrect":false},{"text":"The number of rest days increases","isCorrect":false},{"text":"Exercise variations become harder and HIIT cardio is added","isCorrect":true},{"text":"The number of training days decreases","isCorrect":false}],"explanation":"The template shows progressive overload in action: Week 1 uses basic exercises, Week 2 increases reps, Week 3 progresses to harder variations and adds HIIT cardio sessions, and Week 4 tests maximum reps.","cognitiveLevel":"higher"}]},"quizId":"quizzes/lo-g10-t3-topic6-lesson4.json","lessonSlug":"design-your-fitness-programme","subjectSlug":"life-orientation","gradeSlug":"grade-10"}]]}],["$","div",null,{"className":"mt-8 flex items-center justify-between border-t border-border pt-6","children":[["$","$La",null,{"href":"/courses/life-orientation/grade-10/term-3/physical-education/sport-skills-and-flexibility","className":"flex items-center gap-2 text-sm font-medium text-muted-foreground hover:text-primary transition-colors","children":[["$","svg",null,{"width":"16","height":"16","viewBox":"0 0 24 24","fill":"none","stroke":"currentColor","strokeWidth":"2","strokeLinecap":"round","strokeLinejoin":"round","children":["$","path",null,{"d":"M15 18l-6-6 6-6"}]}],"Home Sport Skills and Flexibility Training"]}],["$","$La",null,{"href":"/courses/life-orientation/grade-10/term-3/physical-education/fitness-testing-term-reflection","className":"flex items-center gap-2 text-sm font-medium text-muted-foreground hover:text-primary transition-colors","children":["Fitness Testing and Term Reflection",["$","svg",null,{"width":"16","height":"16","viewBox":"0 0 24 24","fill":"none","stroke":"currentColor","strokeWidth":"2","strokeLinecap":"round","strokeLinejoin":"round","children":["$","path",null,{"d":"M9 18l6-6-6-6"}]}]]}]]}]]}]]}],null],"segment":"__PAGE__?{\"subject\":\"life-orientation\",\"grade\":\"grade-10\",\"term\":\"term-3\",\"topic\":\"physical-education\",\"lesson\":\"design-your-fitness-programme\"}"},"styles":[]}],"segment":["lesson","design-your-fitness-programme","d"]},"styles":[]}],"segment":["topic","physical-education","d"]},"styles":[]}],"segment":["term","term-3","d"]},"styles":[]}],"segment":["grade","grade-10","d"]},"styles":[]}],"segment":["subject","life-orientation","d"]},"styles":[]}],"segment":"courses"},"styles":[]}]}],["$","footer",null,{"className":"border-t border-border bg-muted/30","children":["$","div",null,{"className":"mx-auto max-w-6xl px-4 py-8","children":[["$","div",null,{"className":"flex flex-col items-center gap-4 text-center sm:flex-row sm:justify-between sm:text-left","children":[["$","div",null,{"children":[["$","p",null,{"className":"text-sm font-semibold","children":"SynapseSquad"}],["$","p",null,{"className":"text-xs text-muted-foreground","children":"Online learning for South African students"}]]}],["$","div",null,{"className":"flex gap-6 text-sm text-muted-foreground","children":[["$","$La",null,{"href":"/courses","className":"hover:text-foreground transition-colors","children":"Courses"}],["$","$La",null,{"href":"/chat","className":"hover:text-foreground transition-colors","children":"Chat"}]]}]]}],["$","div",null,{"className":"mt-6 border-t border-border pt-4 text-center text-xs text-muted-foreground","children":["CAPS-aligned curriculum content. © ",2026," SynapseSquad."]}]]}]}]]}]}]}]}],null]
4:[["$","meta","0",{"charSet":"utf-8"}],["$","title","1",{"children":"Design Your Own Fitness Programme | SynapseSquad"}],["$","meta","2",{"name":"description","content":"CAPS-aligned online courses with video lessons, interactive quizzes, and community chat. Start learning Life Orientation Grade 10 today."}],["$","meta","3",{"name":"keywords","content":"CAPS,South Africa,online learning,Life Orientation,Grade 10,education"}],["$","meta","4",{"name":"viewport","content":"width=device-width, initial-scale=1"}],["$","link","5",{"rel":"icon","href":"/favicon.ico","type":"image/x-icon","sizes":"16x16"}],["$","meta","6",{"name":"next-size-adjust"}]]
b:null