Assignment#1_HEED110 (1)
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Dec 6, 2023
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HEED 110 Personal Health & Wellness
Assignment #1 Fitness Plan
Grade value: 15%
Academic dishonesty will be dealt with according to the policies and procedures outlined by MacEwan University
This is an individual assignment
.
The goal is to allow students to synthesize and apply the acquired knowledge
from this course by designing a positive behaviour change program about one health-related fitness component
of choice, implementing this plan, and evaluating the results.
Timeline:
topic confirmation via email before class on Friday, 03/02/2023, and
the completed assignment via
Mêskanâs on Friday, 10/03/2023, at midnight (see syllabus for Course Schedule))
Topic confirmation submission
Using the textbook as a resource and based on individual preferences, choose one health-related fitness
component: cardiovascular endurance, muscle endurance, or flexibility.
Without a topic confirmation, your
assignment will receive a mark of zero
(see syllabus for Completion and Return of Assignments policy).
Contact your instructor via the “mymacewan.ca” email system to confirm your topic:
1.
Write a short paragraph that will name both your health-related fitness component of choice
and
your
current Transtheoretical Model stage of change for this health-related fitness component.
2.
Include the estimated plan implementation time frame (two weeks before the due date)
Your final assignment content must coincide with the confirmed topic;
otherwise, the assignment will
receive a mark of zero
(10 marks).
Fitness plan implementation
Apply this fitness plan for two consecutive weeks.
Shortly after topic confirmation, write the SMART goal
and detail the fitness plan as soon as possible to allow sufficient time for the two-week plan implementation.
Final report
For full credit, the behaviour change plan should include the following:
A brief overview of your target behaviour (one health-related fitness component)
and
a brief
justification of why a change is deemed necessary
(10 marks).
A discussion regarding where the target behaviour currently falls within the Transtheoretical Model
(TTM) stage of change and how working on this assignment would change that
(10 marks).
A photocopy of the completed Get Active Questionnaire (textbook or online at CSEP.ca)
(5 marks).
An explicit goal containing the plan’s broad strategy using the SMART model. The result will
represent the summary of your entire fitness plan
(15 marks).
A detailed description of the whole-body workout routine and the technique(s) employed. The fitness
plan should revolve around the basic principles of exercise: individuality, specificity, overload, and
recovery. Include a description of the warm-up and cool-down routines. Then briefly describe the core
exercise routine of your fitness plan. For cardiorespiratory endurance, include the FITT table and
separately include all calculations needed for finding your target heart rate using the Karvonen
method. For resistance training and flexibility workouts, use 5 to 8 exercises and place them in order
in a FITT table with the following heading: exercise name, exercise description, number of repetitions,
sets, and weight used
(20 marks).
A two-part conclusion focused on the fitness plan implementation. Highlight the key elements that
worked or did not work well enough for the intended goal. Describe two future actions required for
reaching the maintenance stage of the Transtheoretical Model
(10 marks).
Formatting and submission guidelines (10 marks)
Title page: name, student ID, and topic (Fitness Plan)
The actual report (1500 words)
Reference page (
only if
using other sources in addition to the textbook and class notes)
Follow the APA style
(double-spaced, 1-inch margins, Times New Roman, 12-point font
)
Check the grammar and mechanics (punctuation, spelling etc.)
Submit the completed assignment via
Mêskanâs
as a single .pdf file.
Resources:
Textbook, PPTs, and your class notes as resources to complete this assignment (Chapters 1 and 4).
Formatting:
APA style quick guide MacEwan University
https://libguides.macewan.ca/ld.php?content_id=35713036
American Psychological Association
(2020).
Publication manual of the American Psychological Association
(7
th
Ed). Washington, DC: Author; or consult
www.apa.org
NOTES:
1. This assignment is
not evaluated based on your plan’s success or failure
– only based on its development,
implementation, and reflection for future adjustments.
2. Your final report content must coincide with the confirmed topic. See the syllabus for delayed completion
arrangements.
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