Fitness Program and Reflection Paper

The project will be delivered electronically in the course dropbox and will contain these five components: 1. Cover Page, 2. Fitness Goal Sheet, 3. a Personal Fitness Program that you designed, 4. Your Pre-and-Post test results and 5. a Personal Reflection. This project asks you to combine the information from your weekly labs into a cohesive plan for after the course ends and reflect back on your experience in the course.

  1. Cover Page (-10% if missing)

The Cover Page creates the first impression for you project, a professional document that represents your experience. It can be as creative or basic as you desire, but must include the information identified in this rubric.

  1. Behavior/Fitness Goal (10%)

The first section is for you to identify a goal to work towards after the completion of the course. This may be the same as your in-class goal, an extension of your in-class goal, or a different goal entirely. The fitness change page should include the following sections for each component (cardiorespiratory endurance, muscle strength and endurance, and flexibility): “Beginning of Term Status”, “Final Goal”.  Choose the most important of the goals to focus on for this project.  For that goal, you should have: The triggers (what causes the behavior to occur), the plan of action, and your S.M.A.R.T. goal (what you want to do differently and how). You must identify how the goal meets each S.M.A.R.T. criteria.   REMEMBER, CHOOSE ONLY ONE GOAL. We want you to have a single focus while you work towards your end result. A template is provided for you.

  1. Personal Fitness Program/Plan (10%)

Your personal fitness program should include the plan you designed that outlines the activities in which you will participate in order to help you reach your desired fitness goal.  There must be activities in each of the health-related fitness components (exception- body composition). The goal sheet that was provided for you in class and the lab assignments you completed should assist you in preparing this section. A template is provided for you.

  1. Pre and Post Test Results (20%)

Type up your pre and post test results into the provided form and include any comments made during the tests. If you have additional data points you may choose to include these here.

  1. Personal Reflection Paper (50%)

Type a personal reflection paper about your total wellness experience. This paper should be as long as necessary to answer all questions fully without fluff. Generally this is approximately 3 double-spaced pages in length with 1 inch margins and times new roman font. Ultimately length should be appropriate to the information you need to convey.  In your reflection, describe your behavior change process, your experience in the course and how it impacted you. A thorough, honest, thoughtful response (at least 4-5 sentences), as determined by the instructor, to the writing prompts below will grant you full points. Begin a new paragraph for each response in order to ensure you have answered all question prompts.  All of the following points should be covered in your paper:

  • Overall fitness goals for after the course and whether you believe you can accomplish them (Your project grade is not based upon whether you accomplish your goals. Rather, your grade is based upon the fitness plan itself and how well you meet the criteria as outlined on the syllabus and discussed in class.)
  • Accomplishments & successes within the course itself
  • Your specific in-class goal, to what extent you achieved it and how that outcome came to be
  • Challenges and how you dealt with them
  • What device/app did you use to track your activity and what role did the use of technology played in allowing you work toward your ultimate fitness goal
  • What you learned about fitness and the process it takes to change towards healthier behavior
  • What you learned about yourself and/or others in the class as it relates to attitudes towards fitness
  • The role your support system played in your behavior/fitness change progress (If no support system, describe how you stayed motivated)
  • Did the content of the course meet your expectations (If not, what recommendations would you make to enhance the learning experience)?
  • Will you continue to work toward your fitness routine after the course is complete (be specific). If you do not plan on continuing, explain why.

 
 
Directions for Fitness Evaluation Project

  1. Include a title page (i.e. cover page) with the following information: a creative title for your project, your name, course number, and date.
  2. Place the contents in order of Fitness Goals Sheet, Personal Fitness Plan, Pre Post Test Results and your Personal Reflection Paper.
  3. Delete all instructions from the document prior to submission. Submitting instructions will result in a 5 point grade penalty.
  4. Save the project as a portable document format (pdf) with a file name that includes your last name, first initial and course CRN.  Failure to do so will result in a 5 point grade penalty.
    • Example File Name:   SmithJ_22388(your CRN)
  1. Place project in the CougarView Dropbox as one file. Submitting multiple files may result in a grade of zero.
  2. The project will be evaluated on content, organization, writing mechanics, and the extent to which you met all of the criteria outlined above.

 
Creative Project Name
Student Name
PHED 1205, CRN: ******
Date
 
Fitness Goals

Health-Related Principle Beginning of Term Status Final Goal
(MUST BE MEASUREABLE)
Cardiorespiratory Endurance    
Muscle Strength and Endurance    
Flexibility    


My Ultimate Fitness Goal:­____________________________ 
(Choose either Cardio, Muscle Strength, Muscle Endurance or Flexibility)
Triggers: Reasons why you have not been able to reach your goal in the past.

  1. I …
  2. I …
  3. I …

Plan of Action:  This is how you will realistically overcome the things that keep you from reaching your goal. These should be opposite of your triggers. Do not use the word “try”…. You should be actually performing these behaviors now.

  1. I will…
  2. I will…
  3. I will…

 
SMART Goal:
Outline how you will accomplish the task in your Plan of Action. What outcomes will you measure? Do you feel it is attainable? Are your activities relevant to the outcome? What date will you start? When will you review your progress?
 
Personal Fitness Program
Cardio Program
Activity                                                                 Specific Day (i.e., MTWRF)                           Time (hrs OR min)
1.
2.
Resistance Program (Add more items if using additional exercises)
                Exercise                                                                                Specific Day (i.e., MTWRF)                                           Sets/Reps
1.
2.
3.
4.
5.
6.
7.
8.
Flexibility  Program
Activity/ Stretch                                                                Specific Days of the Week                                             Time (hrs/min)
1.
2.
3.
4.
5.
6.
7.
 
PHED 1205 Fitness Assessment
(Put this sheet where you will not lose it – you will need it again!)
 
Name:____________________             CRN/Class Meeting Time:___________
 
Date (Pre):___________            Date (Post):__________
 
Body Composition Estimate
Pre: BF%______ FFM:_____  FM:_____
Post: BF%______ FFM:_____  FM:_____
 
Resting Heart Rate
Pre:____                             Post:____
 
3-Minute Step Test Recovery Heart Rate  (Must be a full minute count by hand)
Pre:____                             Post:____
 
1 Minute Push-Up
Pre: Number:___       Comments:__________________________
 
Post: Number:___     Comments:__________________________
 
1 Minute Full Crunch
Pre: Number:___       Comments:__________________________
 
Post: Number:___     Comments:__________________________
 
Broad Jump
(Back edge of frontmost heel)
Pre: ____                            Post: ____
 
My Reflection Paper
 
Overall fitness goals for after the course and whether you believe you can accomplish them (Your project grade is not based upon whether you accomplish your goals. Rather, your grade is based upon the fitness plan itself and how well you meet the criteria as outlined on the syllabus and discussed in class.)
Accomplishments & successes within the course itself
Your specific in-class goal, to what extent you achieved it and how that outcome came to be
Challenges and how you dealt with them
What device/app did you use to track your activity and what role did the use of technology played in allowing you work toward your ultimate fitness goal
What you learned about fitness and the process it takes to change towards healthier behavior
What you learned about yourself and/or others in the class as it relates to attitudes towards fitness
The role your support system played in your behavior/fitness change progress (If no support system, describe how you stayed motivated)
Did the content of the course meet your expectations (If not, what recommendations would you make to enhance the learning experience)?
Will you continue to work toward your fitness routine after the course is complete (be specific). If you do not plan on continuing, explain why.
 

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