Ongoing Reflection is reflection that occurs
Before: Setting Goals (Planning)
During: Monitoring Progress (Reviewing)
(Reporting & Reflection on outcomes)
Supervisor Evaluation (Reporting)
1 – Commit to a 3 month training period of 3 sessions per
week for one hour per session.
2 – Reduce the fat content of my body from 13.4% to 10%.
3 – Increase weights totals by 50%.
4 – Learn new weight training techniques and exercises.
• Increased your awareness of your own strengths and areas for growth.
• Undertaken new challenges
• Planned and initiated activities.
• Worked collaboratively with others.
• Shown perseverance and commitment in your activities.
• Engaged with issues of global importance.
• Considered the ethical implications of your actions.
• Developed new skills.
Training diary – every weights session I do I write down my totals in my
training diary eg
Bicep Curls – 10 x 13kg, 10 x 14kg, 8 x 15kg
I do this as part of my training , at the end of every exercise as I rest so it
After every session I also write a few lines in the weight training journal I have
set up in CAS Manager .
06/09/09 - Today I trained chest and biceps. I had a poor nights sleep last night
and my energy levels were pretty low but I worked as hard as I could to get over
this. I’m starting to feel a lot stronger and can see the reduction in my body fat
content already after only 3 weeks! From my training diary figures I can also see
that I have increased the amount I’m bench pressing by 15% which is a real
achievement. It looks like I may have overestimated my ability though and a
50% overall weights increase over the 3 months is too difficult a goal. I’m
therefore going to adapt my goals and change goal number 4 to 30%. It’s still a
difficult goal but a lot more realistic.
•A significant piece of work and the most important part of your
CAS activity evidence.
• Write a short description of the activity. What you did, where
you did it and how long it lasted.
• Talk about your goals, not just whether or not you achieved
them but how you achieved them.
• Talk about the CAS learning outcomes, and how you achieved
Reflect on how this has developed you personally. Use the
following questions to help you do this. and use them as
the basis for your reflection.
In what way has this activity developed me as a person?
What have I learned about myself by doing this?
What would I have done differently if I had a chance to
take part in this activity again?
I chose to take part in a weight training activity at the Sultan’s School fitness
suite. I have trained on a regular basis for years but I haven’t trained for a
while and I’m starting to become out of shape. I set myself four goals which
were simple and easily measureable but still quite hard to achieve.
Goal 1 – Commit to a 3 month training period for 3 sessions per week of
one hours duration per session.
I committed myself to a 3 month programme and I achieved this, I started the
activity on the second of January 2009 and finished on the first of April 2009.
The second part of the goal of training 3 times per week for one hour per
session was not so easily achieved and I have to be honest and say that I didn’t
always do this. I didn’t train 3 times per week on 2 occasions but I’m pretty
pleased that for the most part I did what I said I would and feel that overall I
have achieved my goal. I have additional evidence of achieving this goal and
have uploaded my training diary to show the hours I worked.
Goal 2 – Reduce the fat content of my body from 13.4% to 10% or
My second goal the fat reduction was also achieved and I’m actually
down to 9.5% total body fat which for me is great. I achieved this goal
by doing the following.
• Healthy eating with only a bit of cheating when I’ve eaten junk food
on my cheat day. Eating healthily ALL the time is very hard and so I
had a cheat day where I could have a McDonalds or a couple of
chocolate bars just to keep me going. I always made sure I didn’t eat
too much junk though as that would ruin the hard work I’d put in for
the rest of the week.
• I spent time after my weights workout on the cardio machines and
chose a fat burning programme. The Cross Trainer was particularly
good for this.
Goal 3 – Increase weights totals by 50%.
My third goal was to increase the weights from the start of the 3
months to the end by 50% but only 3 weeks in, it became obvious I’d
overestimated my ability. I dropped this down to 30% which was a lot
more realistic and I have achieved this. Overall I’ve increased the total
amount of weight I use in the gym by 35%. My training diary which I’ve
uploaded onto CAS Manager shows the weights progression over the 3
Goal 4 – Learn new weight training techniques and exercises.
After years of working in gyms my routine had become a bit boring so I
wanted to try new things this time. I spent time on the internet and
found quite a few new exercises and techniques I could try. Some of
• Squats – I’ve had problems with my knees in the past so I wanted to
develop my legs. This worked really well and my legs are much stronger
• Dead lifts – My back hasn’t been developing as well as my chest so I
wanted to try something new and the dead lift is supposed to be the
best back exercise you can do- it really worked!
In reference to the CAS learning outcomes I feel I have achieved all of these too.
Awareness of strengths and areas for growth - I gained a better
understanding about my strengths and areas for growth. I’ve found that an area
of strength for me in the gym is my triceps which I find very easy but due to
rugby injuries my shoulders are a weaker area. I had to adapt my training to fit
around this and chose exercises which develop but don’t do any additional
damage to that particular muscle group.
Planned and initiated activities - I planned and initiated activities because I
had to organise my training sessions. I had a set routine for each time I trained
depending on what day it was. Saturday I did chest and biceps, Monday I did
back, shoulders and triceps and Wednesday I did legs. My training diary also
really helped me and I knew every session what I had to do next in terms of
which weight to use.
Worked collaboratively with others - I had a training partner so I had to
work collaboratively with others and again this really helped me because we
were able to push each other to work with heavier weights and therefore gained
strength. It was also good to do this because it’s safer to have a partner who can
work with you in the gym to help you with the weights, to tell you if you are
doing something wrong and to encourage you.
Developed new skills - Although this wasn’t a new challenge for
me I did learn new weight training skills and techniques and also
developed existing ones. I’m now very confident in using the Smith
machine to do squats and dead lifts and my back and legs have
really developed as a result.
Show perseverance and commitment - When the training
became hard I kept going, missing very few sessions and therefore
showed perseverance and commitment. Sometimes if I’d had a bad
day or not enough sleep the night before I didn’t feel like training
but I made myself go. It was also good to have a training partner
for this as I would have felt I was letting him down otherwise.
Overall I feel I have really benefitted from this activity. I am in
much better shape physically and feel a lot more confident in
myself. I also feel that as a result of having to plan my sessions
with the help of the information I had gathered from previous
workouts I am a lot more organised in the gym. I hope this will be
of use to me in my schoolwork when planning my time for
homework and revision . As far as what I’ve learned about myself, I
think this has taught me that I work well with others and even
when things get difficult I don’t give up. If I had the chance to do it
all again I think I would have put in a bit more time on the cardio
machines to lose a little bit more fat. I’d also have spent more time
doing abdominal work but I will be starting a new weight training
activity in a few weeks and will make sure I do that next time.
Remember the evaluation above is the MINIMUM.
A really good self evaluation and reflection will not only
describe what you did and how you achieved your goals
and the IB learning outcomes, but will also aim to develop
the reflection aspect. The best way to do this would be to
use the additional questions listed below.
CAS is all about YOUR personal development so try to
focus less on being really descriptive regarding what you
did (it’s not a long journal entry) and reflect more on how
this has developed you personally.
•What did you hope to accomplish by participating in this
activity? What did you actually accomplish?
• What difficulties did you encounter?
Did you feel at any stage that you were failing to achieve what you
wanted from this activity?
•What did you hope to learn from this activity, about yourself, about
others, or about academic subjects? (For example: self-confidence,
modesty, respect, awareness, responsibility, curiosity, honesty,
objectivity, commitment, initiative, determination, new skills and
the ability to meet new challenges.)
• Did anyone help you during this activity? If so, describe the help
• How did this activity benefit other people or institutions? (only
relevant to Service activities)
• What would you change if you did this same activity again?
• What would you like to do next if you could continue with this