Nicholas Messineo

Assessment Project

3/30/2016

Dr, Cone

Problem: I am a student who is fit and enjoys going to the gym and knows a little about working out, but I want to get bigger and gain good weight.

Refining the Problem 2: I will design a table to measure the lifting, sleep, hydration and diet habits of the individual and see what they are doing wrong and right on their path to gaining weight and muscle mass. This scale is designed for college age males who are physically fit but are looking for that extra bit of information so they can gain muscle mass and healthy weight. Also this is set for males who are experienced in weight lifting and know a thing or two about diet and proper sleep habits.

Refining the Problem 3: My scale can be used in a very easy way. Just find the category you fit in. If you land in the #3 box for hydration habits just look at the boxes above it and follow those steps. It is a simple table to follow that you can have in your pocket or even on your phone.

Refining the Problem 4:The characteristics I will identify in my table will be lifting, intensity, diet, sleeping and hydration habits. All of these are very important for getting bigger and stronger and if even one is overlooked, your progress will plummet. All someone needs to do is find the category they fit in and see how then can ready the next level in the rubric. Once the individual has reached all fours then they are on the right path to gain good muscle mass and healthy weight.

Instrumentation and Methodology 5: A passing grade would be all fours in each column. This rubric is for males who want to improve themselves. They can pick one up in class or at the gym or even download one online. A group of friends can even get together and all rate themselves and see where they all need to improve. This rubric can be handed out to anyone who wants to use it and even if they are not experienced in weight lifting they can find their baseline and improve from there. This scale would mainly be formative because it is an evaluation of one's self. Yes a teacher or a trainer can take this rubric and evaluate an individual, it is mostly for a person to take and see where they are at and where they should be going.

Analysis of Results. A passing grade for this rubric would be all 4’s. That means you are on the right track to gaining muscle and healthy weight. This rubric is strictly for the athlete who is training. There could be a pass or fail grade but it is all on you, you only fail yourself if you don't follow the rubric. This could be characterized as a summative evaluation because it can be assessed at the end of a certain amount of months.

4 / 3 / 2 / 1
Diet / Great diet, eating 4-5 hearty healthy meals a day. No junk food, lots of greens and other vegetables / Good diet, 3-4 meals a day. Some junk food here and there. Vegetables with dinner and maybe lunch. / 3 small meals a day with long periods of time in-between meals. Junk food or processed foods with every meal. Little to no vegetables / 2-3 meals a day with a lot of poor snacking choices. Processed foods with every meal.
Sleep / 8 solid hours of sleep a night, full nights of sleep, going to bed at a certain time / 6-7 hours of sleep / 5-6 hours of sleep / 5 hours or less of sleep every night
Hydration / 1 gallon minimum / Around 100oz of water a day / About 64oz of water a day / Less than 64oz a day
Workout / Hard workout leaving you tired but excited for the next day. 8-10 good reps of challenging weight and good form. No selling yourself short. / Good workout, cheating on some reps but still working hard. / Poor workout, not using enough weight because you are lazy, half reps and bad form. / Only does biceps and chest. No legs either

Danielsson, Matt. "Top 10 Bodybuilding Habits!" Bodybuilding.com. N.p., 18 Sept. 2002. Web. 28 Mar. 2016.