Fitness Program Final Evaluation Write-Up

(worth 10 of the 60 marks of the program)

Attach the answers/written aspects to the questions below to the training logs and your good copy of the fitness program (the one that some of you handed in, and some did not – if you did not, then attach the rough draft).

  1. Training Logs
  • Include a training log for each day you worked out
  • There should be a minimum of 30 logs (6 weeks x 5days). If you worked out during non-school days, include those logs as well.
  • If you were away on a school day, you should have “make-up” workouts filled out. Ensure that you state on the log which day you had missed” (ie) “Make-up workout for the day I missed on Nov. 30” could be written at the top of the page.
  • Ensure all spaces/section on the log are filled out.
  • All strength workouts must have the specific workout load, rep, set filled out. You will lose marks if you do not have each of these strength day workouts completed.
  • All cardio workouts must be specifically explained on the log. Make sure that you have filled in the heart rates, distances, times and comments. It would be very helpful to me if you indicate in your comments how your workout intensity was increased from the last workout or if you had to make changes to the plan due to bad weather, etc.
  • If you worked out to a video, explain what kind of exercises were done and the intensity you worked at.
  • Remember that the “comments” section must contain a lot of specific information about the workout intensity, level, how you felt, whether it was worthwhile, how you are improving/not improving, etc.
  1. Test Results Record Sheet and Test Assessment
  • Fill in the “after” results on your test results sheet.
  • Discuss whether the tests accurately assessed the targeted fitness component. Would you use all the tests again? Which ones would you use again or not use? How were the tests relevant to your program in the end? Did you fail/succeed based on the activities you participated in during the program? How would you modify the tests if you could do it all over again so that they are more relevant to you and your goals/program. Were there any surprises in the test results?
  1. “Overall Assessment” should be a minimum of 4 pages double-spaced and typed. It must include the following:
  2. Discuss your overall satisfaction of the program. What were the most positive aspects? Why? Which were the most negative aspects? Why?
  3. Describe the success/failure of both the cardio and strength workouts in your program.
  4. Did you complete each workout faithfully as planned? How many of the original workouts did you complete as planned? How many and which ones did you change? Why?
  5. Did you do every workout that you planned? If not, why?
  6. Which ones did you change and/or revise and why?
  7. Were the workouts tough enough to attain your goals? Why or why not?
  8. At which point in the program did you feel the best and worst physically? Did this happen while doing a particularly tough or easy workout?
  9. Which workouts did you look forward to the most/least? How and why?
  10. Which workout did you like the least and dreaded but still did it?
  11. Which ones would you likely continue to do after your program and this course is over?
  12. Did the workouts meet your goals? Did you score as well as expected at the end of the program? Why or why not? How would you change the workout to meet your goals?
  13. What was the most difficult or frustrating aspect of your program and/or workouts?
  1. Discuss how you increased the intensity or difficulty level of both the cardio and strength aspects of your workouts as the weeks passed. Give a summary of the whole program in regards to this aspect. You must give evidence based on heart rates, workout log data for strength workouts, etc.
  1. Describe whether or not you met each long term goal. Which did you meet? Which didn’t you meet? Why? Which did you succeed at the most/least? Why? Which goals are you most proud of? Would you change goals in the future? What are your future goals?
  1. Discuss the impact of the program on your semester, year, life. Did it affect you mentally and emotionally as well as physically? Has it made you feel better, the same, or worse about yourself and how? If it didn’t change a single thing about the way you feel, why do you suppose that is? Is it helping you in other aspects of your athletic or personal life? Have you pursued physical activities outside of your school life? Do you now live a healthier and fitter lifestyle and if yes, how? Do you notice yourself being aware of your healthier self? Do you have more/less/same amount of energy? Explain how.
  1. Discuss the impact that instructors and/or people in the class had on your success in the program. Did they inspire you? Did they motivate you to do well at an activity you never thought you’d be good at? How important is it to you to have other people participate with you in either a leading/instructing or workout partner role?
  1. Discuss how this program will or will not affect your future and how you view fitness as a lifestyle. Are you likely to continue? What will be your barriers? What will you try to do to enable you to keep staying fit? Which activities are you likely to keep doing?
  1. Fitness Knowledge. Discuss five of the most important training principles or methods of training that you have learned and that you put to use during your program. Some principles you could discuss are:
  • Progressive Overload
  • Training heart rates and how they are used to plan and assess fitness programs and levels
  • Understanding strength training load increases
  • FITT principles
  • Differences between cardio activities for fat burning, aerobic conditioning and anaerobic training; muscular strength vs. muscular endurance, etc.
  1. Self-Assessment and Grading. Give yourself a grade, percentage, and work habit mark based on you participation, performance, daily work ethic, and dedication to the program. Support your grade and mark with at least one double-spacedpage of writing