Personal Project Report

To Learn Tae Kwon Do

Donnie Lee
Writing(4 sections) Word Count:3395
Total Word Count: 5280

Colegio Delano Roosevelt, November 18th, 2016

1
 Table of Contents
Investigation
Justification of My Goal . . . p3

Global Context . . . p3

My Inquiry Question . . . p4

Prior Knowledge . . . p4

Researching: Sources . . . p4

OPVL Source Evaluation . . . p5

Planning

The Rubrics . . . p6

Plan of My Exercise . . . p7

Taking Action
Achieving the Goal and Gaining the Product . . . p8

Thinking Skills . . . p8

Communication & Social Skills . . . p9

Self-Evaluation
Evaluation of My Prior & New Knowledge . . . p10

Evaluation of My Product . . . p11

Evaluation as an IB Learner . . . p11

Conclusion . . . p11

Bibliography . . . p12

Appendix . . . p13

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 Investigation
Justifying my goal

After brainstorming many ideas for my personal project, the topic I chose was Tae Kwon Do. My
SMART goal was to understand the concept of Tae Kwon Do, learn its skills, and prove my
techniques by achieving the yellow belt till November 30th, 2016. Tae Kwon Do is a modern Korean
martial art similar to Karate which is characterized by its extensive use of kicks.

Even though the topic was not the best choice according to my critical thinking table (See
Appendix: Brainstorming), I chose Tae Kwon Do due to the following reasons: First, I never had a chance
to learn Tae Kwon Do because I lived in Dubai when little. In Korea, it is generalized for kids to learn
Tae Kwon Do in school. I moved to Dubai by the time the kids started to learn Tae Kwon Do. Second, I
needed a regular exercise because I lacked a lot of physical stamina. Lastly, I wanted to stop
procrastinating and start using my time efficiently. In order to master the techniques and to be fit for a
martial art, I had to have a regular plan and constantly take action. I believed this would make myself use
time more efficiently.

This goal was extremely challenging because of three reasons. First reason was limited number of
chances to reach the next level. The Tae Kwon Do academy where I went had a level test every 3 months.
In order to reach the yellow belt, I had to pass both tests. My stiffness was the second reason. My body
had to be fit in order to master the skills. Because I had not exercised at all, my body was stiff and rigid.
A lot of time was consumed to make my body flexible, which was a painful process to take. The last
reason was related to my scholarship. The time used for transportation, lesson, and cleaning up took a
large portion in my free time. Therefore I had less time to concentrate on my school works.This could
have distracted me from having organized school life, which would violate one of the reasons I chose Tae
Kwon Do; to get myself organized and prevent myself from procrastinating.

Global Context

The global context that fits my personal project is Identities and Relationship. This is because
my topic, to learn a martial art, is directly related to physical health. While learning martial art, I would
continuously train myself in order to have the basic body status to perform the skills, and achieve higher
level of both my skills and my physical as I continue to train regularly. Additionally, ones belief and

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value will be developed in this project because as one goes through the pain of training and overcomes the
hardships, the person will have their strong belief which would motivate themselves to achieve the goal.

Inquiry Question

My inquiry question for the project was How can learning Tae Kwon Do make myself to be
organized?. One of the reasons I chose this topic was to make myself much more organized than before.
Before learning Tae Kwon Do, I did not have any plans of whatever projects I had. My works began the
day before the due date and I always procrastinated. I had the will to cut this endless pattern and I decided
to use the personal project as my threshold in bringing a change in my routine.

Prior Knowledge

As Tae Kwon Do is the most predominant martial art in Korea, I had some basic knowledge
about my topic. First, I knew that Tae Kwon Do concentrated mainly on the lower half of the body; most
of the skills are performed by using legs and feet. Second, Tae Kwon Do divides the levels by the color of
the belts. The order from the lowest level to the highest level is: white, yellow, green, blue, red, and black.
Lastly, I knew that Tae Kwon Do required a lot of flexibility in order to perform the techniques perfectly.

After organizing the prior knowledge, the information I had to research were

What are some stretches I should do regularly in order to be fit for Tae Kwon Do?
Are there any other ways besides stretching to make myself more flexible?
Till what level of Tae Kwon Do would be ideal goal for me to achieve?

Researching: Sources

- The Teacher
- One of the source where I gained information about Tae Kwon Do was my teacher.
- Internet: Tae Kwon Do sites Basic information about Tae kwon Do and ways to improve the
skills, how to stretch properly, and how to perform the skills.
- Internet: Health Sites How to stretch to be more flexible, other ways to be more flexible(ex:
foods)

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 Researching:OPVL Source Evaluation
Source Type Origin Purpose Value
Tae Kwon Do The Master of the Tae To share and teach the It is a great source because
Teacher Kwon Do who knowledge of the Tae you can directly question
achieved the black Kwon Do to the and get specific answers.
belt. disciplines.
I was able to get comments
of my performance and get
advised where to fix and
how to solve the problem.
The expert demonstrated
the skill and this was a
great chance to see what
the difference was from my
performing of the skill to
the the teachers
performing of the skill.
Tae Kwon Do An organization that To gain money by As it gains money for the
sites teaches Tae Kwon Do. making people register site, the information are
their academy, and very varied in categories
share information about but detailed in content in
Tae Kwon Do. every aspect.
It has many useful videos
about regular exercise or
Tae Kwon Do skills, and
other informations related
to Tae Kwon Do, such as
food sites.
Health Sites An organization or To advise people to be Its purpose is to share
groups of authors who more healthier and valuable information in
are knowledgeable share some beneficial health aspect with any
about body healths. informations with the people. Therefore, we
public. know that the information
are not to deceive people.
The health sites I have
cited are supported from a
proper organization (had
contact numbers, purpose,
when it was established,
email address, etc, which
Limitation
The primary language was
different with my teacher
and me, so we had a
communication problem.
There is a possibility that I
did not learn some skills
properly and fully imbibed
the knowledge.
The sites primary focus is
to make the customers
register themselves for the
payed version of the site,
which gives much more
detailed information. The
ones who did not buy the
registration like me will
not be able to get a fully
specific information.
The information is not
directly referred to Tae
Kwon Do, so I could not
use all the information, but
condense some relative
knowledge. As a
consequence, a variety of
sources was needed when
researching websites
related to health about Tae
Kwon Do.
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 proved that the
organization was not fake)
with real facts supported
with numbers and experts.
As a result, the information
is trustworthy.

Planning
The Rubrics
In order to evaluate myself throughout this project, I decided to make three rubrics: Criterion A,
to measure my researching skills, Criterion B, to grade my planning skills, and Criterion C, to grade my
Tae Kwon Do skills. I decided to use the conventional method of making the rubric since it was the one
which we are used to it; the Criterion A,B, and C we have in the school.
At first, I planned to have criterion B,C, and D. However, as I went over the projects, I changed it
into Criterion A, B, and C. As I researched, I realized that I needed to criticize the validity of the research;
a misleading knowledge could bring negative impact for me to achieve the goal. I took out Criterion D
because I was not sure if I could evaluate myself over my performance since I was still considered an
amatuer. So I decided to satisfy with the comments I could get from my teacher. The followings are the
7-8 levels from each criterion. (See Appendix: Rubrics)

Criterion A
Achievement Level Descriptor
Level

7-8 The student:

Thoroughly knows his/her prior knowledge and what sort of information
they do not know.
Demonstrates an excellent researching skills by researching,
understanding, and justifying the new knowledge.
Cites at least 8 sources in MLA format.
Justifies the credibility of more than 4 sources by using OPVL structure.
The information are highly related to taekwondo.

Criterion B
Achievement Level Descriptor
Level

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 7-8 The student
Makes an efficient and a detailed plan to reach the goal (yellow belt).
Makes an realistic goals that is achievable.
Makes and justifies a challenging goal.
Follows and meets the deadline of the goal.
Makes an organized plan for researching.
Updates the plan regularly.

Criterion C
Achievement Level Descriptor
Level

7-8 The student

Performs more than 16 skills of Tae Kwon Do.
Has achieved the yellow belt.
The movement is fluent and powerful.
Performs excellent level of techniques.
Can do the split; the length is longer than 170 cm

Plan of My Exercise
In order to accomplish the goal, I had to make two exercise plan (See Appendix: The Plans). I
updated the plans every month so that I could gradually increase the level and the quantity of the daily
exercises. My first plan was very broad and not specified as in details because I regularly participated the
Tae Kwon Do academy. Therefore, there was no need to make the plans very descriptive because I knew
what I had to do. But due to two reasons, I had to quit the academy. The first reason was my moving to
another house. I did not have any other transportation other than taxi or my fathers ride when going to
the academy from the new house. It was dangerous and too far to go to the academy through taxi, and my
father couldnt come early every 3 times a week just for my project. The second reason was the injury in
my leg. This was ironic because I planned to strengthen myself physically as I chose my global context
the identities and relationships, but I ended up having an injury. I had a injury in middle school and
because of this I was limited when playing certain sports and this recurred when I was doing Tae Kwon
Do, so I decided to give it a rest. Since I had to regularly do Tae Kwon Do in my house, my second plan
was much more detailed and had justification to prove that the exercises were necessary.

In the beginning, I followed the plans everyday. To save time, I exercised during my free period.
For example, while watching TV (see Appendix: Taking Action). But as I became overwhelmed by

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homeworks and school projects, I started to procrastinate. This went for 5 weeks; my bar graph of the
length of the split proves decreased at this moment (See Appendix: The Splits Graph). At the fourth week
of my procrastination, I found out that my body became stiff again. I was mad at the fact that all my
efforts were almost about to disappear. This was the trigger that made my mind and my belief to grow
stronger. I learned that a long respite may be delightful but your efforts will be in vain. After this, I
re-made my plan to be more specific and wrote justifications to make sure all the exercises were
necessary. Here I showed a good management skills by making the plan short, but efficient. My plan does
not have to be performed at once, but done at 10 minutes of break I have, which includes even during the
school. By cutting the plans into small pieces, I could regularly exercise and be more efficient in
increasing flexibility.

Taking Action

Achieving the Goal and gaining the product.

My goal was to learn Tae Kwon Do and prove my understanding of the martial art by achieving
the yellow belt. The belt explains everything about the performer; how skilled is the person, how
thoroughly do they understand about Tae Kwon Do, etc. So this was the best choice as my product. In
order to do this, I had to pass the level up test which was hosted every 3 months in the academy. I
followed the exercise routine plans to be flexible and used the time at the academy efficiently by
constantly asking for comments and demonstration of the skills. After realizing that certain foods, such as
vinegar, can help me be more flexible, I asked my mother for her support to make some changes in the
food menu. I drank a mixture of vinegar and fruits every other day and ingested dishes abound with
vitamin B and D. After putting endless effort, I passed the test exceedingly.
In this project I have fully accomplished all the expectations of my SMART Goal, proved my
understanding and perfectly performed the Tae Kwon Do techniques, which is proved by the yellow belt,
and achieved all of this before November 30th, 2016. (See Appendix: The Products)

Thinking Skills
As I coped with many challenges, the pivotal factor of my project was my thinking skills. As
mentioned previously, the challenges I faced were limited number of chances to ascend to the next level,
stiff body, and lack of time. All these had one identical solution: efficient use of time. The plan was the

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remedy to being productive in use of time. I analyzed the major techniques the white and yellow belts use
in Tae Kwon Do and the parts of body it requires; my plan concentrated on the muscles white - yellow
belt skills needed. By doing this, I could easily master the kicks and techniques in the academy and solve
the challenges I encountered.
Another big challenge was after quitting the academy. I kept thinking about methods to keep
myself fit, and reached to the conclusion of constant exercise based on more detailed plan, change of food
pattern, and making a secondary goal, which is the split. The shift in food pattern and more specific plans
helped me keep my body fit, and the secondary goal made me keep on exercising. By having another goal
to accomplish, I could encourage myself to constantly work on my project. Plus, the bar graph which
showed my overall progress helped me to be more agitated when I was about to give up exercising. These
are my examples of thinking skills.

Communication and Social Skills

As I was completely ignorant of Tae Kwon Do, I had to perform many communication and social
skills throughout the project. My C&S(communication and social) skills were used mostly in the
academy. I kept on learning new knowledge from my teacher, black belt(the master level) achievers, and
colleagues who were beginners like me. I constantly asked for ways to improve myself, how to perform
the skills, shortcuts to do the kicks, and encouraged myself and the peers to keep on the effort. (See
Appendix The Outcomes: From the Academy)
Next I used the C&S skills to my supervisor, Ms Rebancos. I constantly asked her questions
through managebac and in the personal project session. I asked for advices which clarified my goal and
my global contexts. Every class we discussed about my progress and some specific ways to improve my
project. Later, I got comments from Ms.Rebancos and Mr.Arredondo (my present PE teacher) for the
evaluation of my Tae Kwon Do exercise plan. Lastly, I received great help from my supervisor while
making the data graphs, which was quite similar to the science data graphs. I learned which data graph
would be the best to show my progress in split and ways to make changes in the graph. These are the
C&S skills I have used while working on my project. (See Appendix: Communication & Social Skills)

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 Reflection

Evaluation of My Outcomes Based on My Rubrics

In the project, I planned to have 3 rubrics that will help me to evaluate myself. In Criterion A, I
would give myself a 7. All of my research in my process journal are highly related to Tae Kwon Do and
none of the knowledge digress from the topic. I have thoroughly understood my information; my yellow
belt and my taking actions prove my understanding because I have pragmatically utilized the knowledge
appropriately. I have cited more than 8 sources by using easybib.com. However, I have evaluated only 3
sources with OPVL which does not fit into the 7-8 level rubric. Therefore, it is a 7.
My plan, according to the rubrics, is 7 as well. The efficiency of the plan had been proved when I
achieved the goal to gain the yellow belt and when my split was longer than 170 cm. The plan was
achievable, but challenging at the same time. Because the plan made me mentally vulnerable, from
September to October, my splits length gradually decreased because of my laziness (See Appendix: The
Splits Graph, September and October). But later, when I had developed my belief that my efforts could go
in vain after a long rest, I started to follow my plans again and in the end, achieved my goal. This showed
that the plan was challenging enough to tempt one to give up, but on the other hand one was able to
achieve it. I put the justification for every exercises in my Plan #2, and met the due dates of my goal (the
yellow belt and the split length). However, I did not occasionally update the plan. Only ever 3-4 weeks
did I make changes. As a result, I would give myself a 7 in my criterion B.
Lastly, in criterion C, I score myself a 7. I learned and mastered 16 skills of Tae Kwon Do,
achieved the yellow belt and 170 cm in split length, and I perform the skills in an excellent level. During
the level up test, we were asked to perform all the skills we had learned so far, and apply those
appropriately at each situation. This required thorough comprehension of the skills, the rules of Tae Kwon
Do, and the situation itself. In the final assessment, which was a match with the same tester, I had
overwhelmed the opposition side with my skills which was much more fluent and powerful. However, my
performance is not excellent; the steps of some certain skills are still confusing, which deters me from
doing the skills quickly and accurately. As a result, since I do not exceed the rubrics, I score myself a 7.

Evaluation of New Knowledge and Understanding Global Context

Throughout the project, I have extended my knowledge and my understanding of the global
context: Identities and relationships. Before, I was physically and mentally vulnerable. I got sick easily
and had a weak immune system compared to my peers. I did not have a strong belief within myself to
sustain myself in the society. However, as I began to make progress and showed clear improvements, I

10
began to become more healthier and stronger in both aspects. I gained stamina and became more energetic
in the school despite working hard till late at night in the house. Mentally, after constant practice of skills
and my achieving my product, I gained confidence and this helped me in various aspects: presenting in
the school, giving public speeches, and having confidence in my opinion among my friends.
From learning Tae Kwon Do, I acquired many movements, kick techniques, flexibility, and
strength. Apart from these, I learned a new lesson to myself; Your efforts could be in vain if you do not
keep on working. This lesson is now applied in every work I do in the school. I realized that people who
are distinctly skilled in a certain subject could reach that level because they did not let their efforts be in
vain. By training my physical and mental health, I have acknowledged my own belief after interacting
with different communities, which is the global context Identities and relationships.

Evaluation of Myself as an IB Learner

My IB trait was distinctly shown in my project. Risk takers, thinkers, and communicators. I
believe all the students who participated in personal project are risk takers. We all challenged ourselves to
do something we have never done before and pursue our passion. Additionally, I had to take tests and
fight against my opponent with my own skills in public, which was something not easy to do. My strategy
of achieving the goal while being responsible as a student is a good example of my thinkers trait. I made
good plans and used variety of methods to make myself flexible in short use of time. Lastly, I have
communicated with many people from different community and received lots of supports from them,
which shows my communicators trait.

Conclusion
This was a totally fresh experience for me. I did not think that I would enjoy this project, but I
ended up being passionate while working on the project. The physical and mental development I have
made will support me in my future, along with the new belief I have learned from learning Tae Kwon Do.

Bibliography:

Yeng, Chong. "Master Chong'sWorld ClassTae Kwon Do." What Is Tae Kwon Do? A Definition and
Short History of Tae Kwon Do. Master Chong's World Class Tae Kwon Do, 12 Apr. 2008. Web. 19
July 2016.

Friedman, Jona. "What Is the Fastest Way to Increase Flexibility for the Splits?" Livestrong.
Http://www.livestrong.com/article/491826-the-fast-way-to-become-flexible-to-do-the-splits/, 11 May
2015. Web. 21 May 2016.

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 Sugar, Jenny. "The 6 Stretches Everyone Who Sits at a Desk Should Be Doing." RSS. Popsugar,
25 May 2016. Web. 31 July 2016.

Bronwyn, Minnine. "7 Best Stretches to Make You Flexible Enough to Do the Splits." YouQueen.
2016 YouQueen LLC, 1 Sept. 2015. Web. 9 Aug. 2016.
@bt_uk."WanttoBeMoreFlexible?10FoodstoImproveYourFlexibility."BT.com.N.p.,Apr.
2016.Web.04Nov.2016.

ByGraduallyTakingtheLegHigherandHighertheMuscleSpindleAllowsIttoGoSafelyand
LengthentheMuscle.IftheMuscleIsForcedThenaStretchReflexIsInitiatedWhichCausesa
ReflexContraction(shortening)oftheMuscle.ThisIsCalledBallis."TightHamstringsStretching."
StretchingforTightHamstringMuscles.N.p.,n.d.Web.04Nov.2016.
<http://www.sportsinjuryclinic.net/sport-injuries/thigh-pain/tight-hamstring-muscles/stretching-tight
-hamstrings>.

ByDoingThisExerciseYouWillLearnHowtoUseMomentumRegardlessLevelofFlexibilityto
CompleteSomeofStrechingExercise."TAEKWONWOO:MasterWoo'sWorldClassOnline
TaekwondoTraining."MasterSungJ.Woo.Www.taekwonwoo.net,n.d.Web.04Nov.2016.
<http://taekwonwoo.net/online-taekwondo-training/fundamental-of-taekwondo/stretching/>.

"AreThereVitaminsThatAidMuscleFlexibility?"LIVESTRONG.COM.LIVESTRONG.COM,14Jan.
2014.Web.05Nov.2016.
<http://www.livestrong.com/article/453479-vitamins-that-aid-muscle-flexibility/>.

Dew,Mountain."LearnBasicTaekwondo."WikiHow.N.p.,n.d.Web.18Aug.2016.

Appendix

Brainstorming:
Most Interesting Have the greatest Best final product, Most interesting Total
for me... impact, outcome. to research.
meaning...

Practicing Bicycle 1 1 4 1 7

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Skills

Cooking 2 5 5 3 15

Learning French or 5 1 2 5 12
Arabic

Having a pet and 2 3 2 1 8

giving orders

Learning martial art 2 3 1 3 9

Rubrics:
Criterion A
Achievement Level Descriptor
Level

7-8 The student:

Thoroughly knows his/her prior knowledge and what sort of information
they do not know.
Demonstrates an excellent researching skills by researching,
understanding, and justifying the new knowledge.
Cites at least 8 sources in MLA format.
Justifies the credibility of more than 4 sources by using OPVL structure.
The information are highly related to taekwondo.

5-6 The student:

Moderately knows his/her prior knowledge and what sort of information
they do not know.
Demonstrates a good researching skills by researching, understanding, and
justifying the new knowledge.
Cites at least 6 sources in MLA format.
Justifies the credibility of more than 3 sources by using OPVL structure.
The information are moderately related to taekwondo.

3-4 The student:

Somewhat knows his/her prior knowledge and what sort of information
they do not know.
Demonstrates a satisfactory researching skills by researching,
understanding, and justifying the new knowledge.
Cites at least 4 sources in MLA format.
Somewhat justifies the credibility of more than 2 sources by using OPVL
structure.
The information are barely related to taekwondo.

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 1-2 The student:
Does not knows his/her prior knowledge and what sort of information they
do not know.
Demonstrates a bad researching skills by researching, understanding, and
justifying the new knowledge.
Does not cite any source in MLA format.
Does not justify the credibility of the source by using OPVL structure.
The information are not related to taekwondo.

0 The student:
Does not meet any of the qualifications above.

Criterion B
Achievement Level Descriptor
Level

7-8 The student

Makes an efficient and a detailed plan to reach the goal (yellow belt).
Makes an realistic goals that is achievable.
Makes and justifies a challenging goal.
Follows and meets the deadline of the goal.
Makes an organized plan for researching.
Updates the plan regularly.

5-6 The student:

Makes an efficient and a detailed plan to reach the goal (yellow belt).
Makes an realistic goals that is achievable.
Makes and justifies a challenging goal.
Usually follows and meets the deadline of the goal.
Makes an organized plan for researching.
Updates the plan usually.

3-4 The student:

Makes a broad plan to reach the goal (yellow belt).
Makes an goals that seems to be achievable.
Makes a challenging goal.
Rarely follows and meets the deadline of the goal.
Makes an unorganized plan for researching.
Updates the plan rarely.

1-2 The student:

Does not make an efficient and a detailed plan to reach the goal (yellow
belt).
Does not make an realistic goals that is achievable.
Does not make and justifies a challenging goal.
Does not follow and meets the deadline of the goal.

14
 Does not make an organized plan for researching.
Does not updates the plan.

0 The student:
Does not meet any of the qualifications above.

Criterion C
Achievement Level Descriptor
Level

7-8 The student

Performs more than 15 skills of Tae Kwon Do.
Has achieved the yellow belt.
The movement is fluent and powerful.
Performs excellent level of techniques.
Can do the split; the length is longer than 170 cm.

5-6 The student

Performs more than 12 skills of Tae Kwon Do.
Has achieved the semi yellow belt.
The movement is flexible, but lacks a bit of power.
Performs good level of techniques.
Can do the split; the length is longer than 155 cm.

3-4 The student

Performs more than 7 skills of Tae Kwon Do.
Has achieved the white belt.
The movement is rigid and powerless.
Performs average level of techniques.
Can do the split; the length is longer than 140 cm.

1-2 The student

Performs more than 4 skills of Tae Kwon Do.
Has achieved the white belt.
The movement is slow, rigid, and powerless.
Performs poor level of techniques.
Can do the split; the length is longer than 100 cm.

0 The student:
Does not meet any of the qualifications above.

The Plans:
Plan #1

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 Stretches for Tae Kwon Do

Warming ups
8 jumping jacks
70 jumping ropes
Scissor Hamstring Stretch - 2 sets
Forward Bend With Rounded Back - 2 sets
Reclined Hamstring Stretch - 2 sets
Modified Hurdler Stretch - 2 sets
Head to Ground - 2 sets
Animals All Around - 2 sets
20 push ups
20 sit ups
Split - Side - 3 sets
Split - Front - 3 sets

Plan #2

Exercise Plan for Tae Kwon Do

Type of Exercise Pictures Description + Justification

Basic Warm Ups Fundamental warm ups to

- Jogging 10 minutes, prevent any injury due to a
able-to-talk speed sudden movement of a
- Neck Stretches muscle.
- Shoulder Rotations
- Side Stretches
- Windmill Stretches
- Knee Rotations
- Standing Short
Stretches
- Standing Long
Stretches

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Standing Hamstring Stretch
- 30 seconds per leg
- Each trial for left and
right leg equals a set.
- 5 sets per day
Static Stretch Seated
- 30 seconds per trial
- 2 trials, one per each
leg is a set.
- 5 sets per day
Hurdler's Stretches
- One trial is this stretch
in forward version and
sideway version
- 2 trials, one per each
leg is one set.
- 30 seconds per trial
- 4 trials per day
Butterfly Stretch
- 1 trial is 1 set
- 1 trial is 20 seconds
- 2 sets per day
A hamstring exercise to
stretch the hamstring and the
thigh. This will help me to
stretch the leg till the end and
gain power when performing
the skills such as Yup
chagi(a skill where you kick
the persons side)
A hamstring exercise to
increase the flexibility of my
leg when kicking straight.
This exercise will help me
distinctly in Ap Chagi.
A stretch which have been
used by sports teams and
physical education teachers
for years to stretch the
hamstring muscle.
This stretch enables the
inflexible hip adductor to be
more flexible. This leads to
inner thighs. When doing Tae
Kwon Do if my thighs are not
flexible enough and I try to
make a strong kick, there is a
high risk of injury, so this
exercise is needed.
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Split This is one of my
- 10 seconds is 1 trial submissions; to do a split. If I
- 1 trial is 1 set become available to do this,
- 4 sets per day then I will be getting a huge
advantage in every
techniques of Tae Kwon Do
because I can stretch my leg
till the maximum which
means I can perform harder
skills and have more power
in my kicks.

Sit Ups To reduce the fat on the

- 20 sit ups are 1 set stomach. This helps the
- 2 sets per day performer to be much lighter,
faster, and more accurate
when doing the skills
because heavy body does
not make it easy for the
person to develop the
techniques.

Push Ups To increase the power and

- 20 push ups are 1 set the endurance of the muscle
- 2 sets per day of the body. Tae Kwon Do
does concentrate mainly on
the legs, but there are skills
where you use your fists to
this is also necessary to train.
Also, to increase the
physical.

Jumping Ropes - 150 Jumping ropes in 3 different

- 90 with both feet ways. Using both feet, using
- 30 with the right foot only the right foot, and using
- 30 with the left foot only the left foot. Both feet
are to train the foot to get
used to long-term
movements in tae kwon do.
Using only one feet is to
increase the balance of the
body and performing the tae
kwon do skills.

The Splits Graph:

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*The blue line is the data, and the red dotted line is the trend line.

August:

September:

October:

19
November:

Overall:

20
Taking Actions:

21
The Outcomes:
My Product of the Project

Communication & Social Skills:

Comments from The Exercise Plans

22
Notes and Interviews from Managebac

23

From the Academy

24
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