Gene 59: Introduction to Health & Fitness Assignment: Fitness Plan

This assignment, for Gene 59 Introduction to Health & Fitness, assesses a student's progress through fitness evaluations and requires the creation of a personal fitness plan. The student compares initial and final fitness test results, reflecting on improvements in aerobic and muscular endurance, and discusses lessons learned from the course. They set a SMART fitness goal focused on weight loss and a SMART nutrition goal emphasizing increased protein and fiber intake, along with action steps to achieve these goals. The assignment includes a detailed one-week workout calendar with strength and cardio exercises, sets, reps, and a consideration of barriers to exercise and strategies to overcome them, showcasing a comprehensive approach to personal fitness.

STUDENT NAME: ______________________________
Gene 59 Introduction to Health & Fitness
Assignment: Self Reflection & Fitness Plan Moving Forward
This assignment is worth 10% of your final grade
Purpose:
The purpose of this assignment is to evaluate your progress for the semester with regards to the
personal fitness testing. The results are not as important as you giving it your best. Next, create a
workout plan for yourself that you could use moving forward with the knowledge you have gained from
this course; the SMART principles for goal setting as well as the FITT principles for cardiovascular and
strength training to name a few.
Assignment:
1. Compare in chart form your results from both of the fitness evaluations during the semester.
o If you did not complete both, be sure to include at least what you did and why you did
not complete both to earn part marks.
o Initial results can be accessed in your My Grades area of Blackboard. /2
Component being
Tested
Fitness test used Initial Results Final Results
Aerobic Endurance
**MUST BE SAME
MACHINE, LEVEL ETC.
Cardio Machines Machine used:
Treadmill
Time/
Distance:20min;60
Speed/Level: 3-4;3
Final HR: 170
Machine used:
Treadmill
Time/Distance:
20min;75
Speed/Level: 3-4;5
Final HR: 195
Muscular Endurance Max Push ups
Max Sit ups
PU: 2
SU: 4
PU: 4
SU: 5
Balance & Core Standing Balance Rt leg: 2
Lt Leg: 5
Rt leg: 3
Lt leg: 9
Agility 4 Cone Course Time: 20 Time: 27
Flexibility Sit and Reach
2. In a short paragraph, comment on your results. Include but do not limit yourself to the
following: /2
o How do you feel about your results? Were they better or worse than what you were
expecting?
o How much effort did you put into improving them this term?
o Do you feel you will keep working on your fitness moving forward?
Based on comparison between initial and final results there was drastic improvement recorded.
Distance covered is improved at specific period of time i.e. for 20 minutes. There was serious
efforts were put forward and there was increase in exercises related with muscular endurance to a
larger extent and to a minimal extent with aerobic endurance. Results indicate there is

STUDENT NAME: ______________________________
improvement in overall performance in physical activity and further efforts would definitely
keep body to maintain fitness.
3. What did you learn or find most beneficial from this course? Give some detail. /2
Some of the critical components of this course include how to train and improve body strength
that includes workouts related with all body parts. It requires specific time period that is
dedicated for each part in the body. For example muscle strengthening requires exercises and
similarly to maintain fitness each part of the body needs to be strengthened with different
exercises at regular intervals in the form of sets. This course helped to identify the right type of
exercise for different body parts and required time to dedicate for body strengthening can be
experienced practically through this course.
4. Identify 1 fitness goal for the next 3 months. /1
This goal needs to be set to the SMART principles. Goals are different from action plans. The
workout plan you develop below will be your action plan to achieve your goal.
Weight loss management
Specific: To lose weight
Measurable: Weight loss is measured using tracking device that identify the progress
Attainable: Between 5-10% weight loss is attainable
Relevant: Proper examination of weight loss that is set as goal is considered as it helps to
motivate and drives to do workouts.
Time: For every 3 months, around 8% of the body weight loss is expected which means
around 1 to 2 pounds of weight loss is observed every week.
5. Identify 1 nutrition goal for the next 3 months. (SMART principles) /2
Identify 1 action step that will help you achieve your goal.
Nutritional goal:
Specific: Will include more protein and fiber in daily diet plan for next 3 months
Measurable: Completely eliminate eating junk food and decrease consumption of
carbohydrates
Attainable: Will adapt to consuming whole foods in daily meals for next 3 months which
keeps me motivated and focused.
Relevant: Cook food on my own that includes more vegetables and fruits in my diet plan
and objective is to become healthier and fit.
Time: For a period of 3 months this is followed.
Action step:
Goals that are set should be very specific and attainable. It is important to start slowly during
initial period and take action with right mindset that would allow to monitor the progress
regularly. Make adjustments and improve consistency levels gradually for desired results.
6. Create a Workout: (include warm up, workout, cool down) (Chart provided below)

STUDENT NAME: ______________________________
Strength workouts should include the 10 major muscle groups and exercises for each one. If
you are doing split workouts, be sure they also reflect full body work within the week. Include
your plan for sets and reps for each exercise.
This should be done in chart form making it easy to identify the exercises and muscles being
worked. Cardio workouts need to include the exercise being done, the amount of time or
distance, intensity etc.
**Your strength training workout can be using equipment in the gym or using at home
equipment or no equipment or a combination of all of the above.
The goal is that you create something you will actually use. /10
Below ,columns present in table is filled.
7. Identify 1 barrier or excuse that has or could possibly get in the way of you exercising.
For full marks, list one way you will overcome it
/2
One barrier is lack of time for getting engaged in physical activity.
To overcome this barrier, will monitor the activities for a period of one week and would
explore time slots for a minimum of 30 minutes to engage in physical activity. Identify
the activities that would allow personally to workout without wasting anytime and use
stairs wherever available and also do exercise while watching television.
8. Create a 1 week calendar and schedule your workouts, something that you could use going
forward. (Include cardio and strength workouts, these can be on the same day) /1
Each day in a week, workout plan is initiated for specific part of the body is tabulated
below under workout calendar for a week time.
9. Assignment is neat, typed, professionally formatted and easy to follow. /1
Yes, structure of assignment is neat and formatted professionally which can be easily followed.
TOTAL: /23
Due Date: Week 14 of the term, Tuesday by 11:59 pm
through Blackboard
(Chart below)

STUDENT NAME: ______________________________
Please use this format for your chart :
FULL BODY GYM WORKOUT
Warm Up & Cardio
Exercise Time Equipment Intensity
CARDIO Strength training
workouts
20-30
minutes
Treadmill/Bike/Elliptical
machine/Rowing
machine
Mild to moderate Intensity
Strength Training
Exercise Time Equipment Weight (lb) Sets Reps Main Muscle
Seated chest
press machine
20-30
min.
Treadmill/Bike/Elliptical
machine/Rowing
machine
50-65lbs 3 15 Chest
Seated row
machine
20-30
min.
Treadmill/Bike/Elliptical
machine/Rowing
machine
45-50lbs 3 15 Back
Arm curl machine 20-30
min.
Treadmill/Bike/Elliptical
machine/Rowing
machine
25-35lbs 3 15 Biceps
Arm extension
machine
20-30
min.
Treadmill/Bike/Elliptical
machine/Rowing
machine
30-45lbs 3 15 Triceps
Seated shoulder
press machine
20-30
min.
Treadmill/Bike/Elliptical
machine/Rowing
machine
35-40lbs 3 13 Deltoids
Seated leg press
machine
20-30
min.
Treadmill/Bike/Elliptical
machine/Rowing
machine
75-80lbs 3 15 Legs

STUDENT NAME: ______________________________
Cool Down
Stretch Time
Light stretch after warm-up 20-30 sec.
Static stretch 20-30 sec.
Light stretch before strength training 20-30 sec.
Dynamic stretch 20-30 sec.
Weekly Workout Schedule
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Chest &
Biceps
Back Cardio Legs Shoulder &
Triceps
Rest Rest
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