FITNESS 30 FINAL EVALUATION....lots of info here, copies also available in class

PAF 30 Final Assessment

2014

This Final Assessment is worth 30% of your final mark and will consist of 3 parts. Each part MUST be handed in on the due date or a mark of “0” is assigned.

PART A: Fitness App Evaluation

The internet and ipad apps are big sources of fitness workouts. You will choose one of the ipad apps (it will be a totally random draw) and you will work through the workouts and evaluate the app. Use the sheet provided to explain the app, discuss its advantages and its disadvantages and write a “report” on it.

DUE: TUESDAY JANUARY 14^th

PART B: Fitness Workout Assignment

Susan is a 38 year old mother of 3 who wants to get back into shape so she can keep up with her kids, carry the groceries without huffing and puffing, tone up her arms, gain some flexibility, and maybe even loose a few pounds. She has come to you for help.

You need to design a 45 minute workout for her. It must include:

_____ a warm up

_____ an aerobic component

_____ an upper body component
_____ a lower body component

_____ a cool down

_____ You MUST include at least 5 different pieces of equipment (eg bosu, stability ball, lebert bars, free weights, battling ropes, bands, stairs, spin bike etc) – you may include H.I.I.T. (high intensity interval training)

_____ You MUST also be very specific...don't just say “15 minutes on the bike” ....design a 15 minute bike workout that has her doing different things on the bike

Your workout will be written (or typed) on a piece of paper and handed in. You will also demonstrate your exercises and you have a couple of options.

-You may demonstrate in person to me during class,

-You may use an ipad and have someone take photos of you demonstrating the exercises – and create a slide show in “Keynote” or another app (eg. show me, pages, jot,

-You may use the ipad and have someone video your entire demonstration

YOUR WRITTEN FINTESS PLAN FOR SUSAN IS DUE MONDAY JANUARY 20

If you are presenting in person, that will be Mon, Tues, Wed, Jan 20,21,22

If you are creating a video or ipad presentation that is due Tuesday Jan 21

Part C: Fitness Logbook and Reflection

Using the results of your fitness tests and the information in your fitness logs look back on the past 5 months and evaluate the progress you made in your personal fitness. You will write this reflection in class on Thursday January 23. You will also hand in your log book that day so be sure that all logs are complete and all required pages filled out.

Your Written Reflection Needs to answer/address the following:

• Look at your last fitness test results and compare them to your initial fitness test. In what two areas did you make your greatest improvement?

• Why do you think that happened? What fitness activities helped you improve?
• In what two fitness tests did you make little or no progress?
• Why do you think that happened? What fitness activity or component of fitness did you perhaps ignore?
• What was your main fitness goal and did you achieve that goal over the course of the semester? Why or why not?
• Were there any barriers to you achieving your goal that you had to overcome?
• What was the main thing you learned about stress reduction and did you adopt any of the strategies we learned about

Fitness reflection will be COMPLETED IN CLASS THURSDAY JANUARY 23 2014....on a handout I will provide

LOG BOOK IS DUE THAT DAY AS WELL