Hey Everyone, You successfully submitted your My Workouts – How Will I Provide Proof of Completion? assignment and D2L has released this assignment to you.  Nicely done!  I guess that means you are ‘o

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Hey Everyone,

You successfully submitted your My Workouts – How Will I Provide Proof of Completion? assignment and D2L has released this assignment to you.  Nicely done!  I guess that means you are "off and running" this semester. Hey, I'm a Dad. We are allowed those kind of jokes :) 

This assignment will take approximately 3 1/2 hours to complete and it includes:

  • Part 1 – My Workout Intensity – you will document how you monitored your workout intensity this week
  • Part 2 – My Workouts – you will be completing 3 workouts this week (according to the syllabus schedule)

Make sure to also look over our Week 2 Content Module – Getting Started – My Workouts.  It provides additional information on cardio and strength training workouts. As you look over all of the instructions, options, videos and examples you may feel overwhelmed, which is totally understandable.  

Yes, this assignment contains a lot of information. Yes, you will need to take it one step at a time. Yes, it will be challenging.  But you know what else……………..Yes, you CAN do this!

I'm betting on you! 

Jason

My Fitness & Wellness Program

To Get Started I Will Need: 

  • Access to my COM Office 365 account and Microsoft Word
  • The ability to take snips/screenshots from a website and insert or paste them into a Word document
  • A camera to take selfie pictures after my workouts and the ability to insert or paste them into a Word document

I May Also Need: 

  • A smartphone that will function properly if using a fitness app(s)
  • The ability to take screen shots from fitness app(s) and insert or paste them into a Word document
  • The ability to record videos, save them to the cloud, and insert a direct link to them into a Word document

Your Assignment Document

Our assignments are typically made up of multiple parts.  You are required to submit all parts of an assignment in a single document.  Your single document may be a Microsoft Word file or a PDF file. Microsoft Word and PDF files are compatible with the assignments document viewer in D2L. Most other file formats are not compatible with the D2L document viewer. 

Download the assignment example provided below.  Then upload it into your Microsoft Office 365 OneDrive app.  Once it is uploaded into your OneDrive account, you should be able to edit the document and remove my examples, add all of your assignment items to the document.  I recommend you rename the file so that is will be easy to locate later.  For example: PHED 1164 – My Fitness and Wellness Program – Week 2

 

Week 2

Example – My Fitness and Wellness Program – Week 2

A Rubric

Below is the assignment rubric.  I created it to flow like a checklist. I hope you find it helpful 🙂

Rubric – My Fitness and Wellness Program – Week 2

Overview

You will complete, track, and submit 20 workouts throughout the semester according to the schedule on the syllabus. For each workout you get to choose either cardio or strength (resistance) training. Each week you may choose to complete only cardio workouts, only strength training workouts, or cardio and strength training workouts.  The choice is yours!  

Everyone, no matter which types of workouts you choose, will calculate and submit their target heart rate zone for part 1 of this assignment.

Part 1 – My Workout Intensity

Intensity is likely the most important part of the overload principle of training. When you exercise at a sufficient intensity you will likely see changes in your weight, body fat percentage, endurance, and strength. Exercise intensity is usually described as low, moderate, or vigorous.Calculating My Target Heart Rate Zone

You will only calculate your target heart rate zone once during the semester.  It is not necessary to calculate it each week.  You will need to know your resting heart rate and your maximum heart rate to calculate your target heart rate zone. 

Resting Heart Rate – On the My Fitness Assessment assignment, you recorded your blood pressure and resting heart rate (pulse).  You may use that resting heart rate or if you have a smart watch or wearable fitness device that measures your resting heart rate you may use it as well.

Maximum Heart Rate – Your maximum heart rate is as fast as your heart is capable of beating. Your theoretical maximum heart rate is calculated by taking the number 220 and subtracting your age. For example, if you are 25 years old you would have a maximum heart rate of 220 – 25 = 195 beats per minute.  This calculated maximum heart rate is an estimate of your actual maximum heart rate. It could be higher or lower by about 15 beats per minute. It is never recommended that you train and elevate your heart rate near your maximum heart rate.  It might be dangerous and would be extremely difficult.Click on the Omni Calculator – Target Heart Rate link below. 

Omni Calculator – Target Heart Rate

Type your resting heart rate and maximum heart rate into the calculator.  Then type 40% in for intensity.  At this point your target heart rate has been calculated. Take a snip/screen capture of this 40% target heart rate calculation. You will paste this snip/screenshot on your My Fitness & Wellness Program Word document.

Repeat these steps for 60% intensity and also for 85% intensity. You will also record your target heart rates for moderate and vigorous cardio exercise. 

How Will I Monitor My Cardio Workout Intensity?

This section only applies to those who will be completing cardio workouts this semester. Watch the videos below and then choose either option(s) 1, 2 or 3 to monitor the intensity of your cardio workouts this semester.  You will include the option(s) you choose on the My Fitness & Wellness Program assignment each week.Option 1 – Target Heart Rate Zone. The video below explains the benefits of training in your target heart rate zone. 

 Karvonen Formula Calculator –  

 

Type your resting heart rate and maximum heart rate into the calculator.  Then type 40% in for intensity.  At this point your target heart rate has been calculated. Take a snip/screen capture of this 40% target heart rate calculation. You will paste this snip/screenshot on your My Fitness & Wellness Program Word document.

Repeat these steps for 60% intensity and also for 85% intensity. You will also record your target heart rates for moderate and vigorous cardio exercise. 

How Will I Monitor My Cardio Workout Intensity?

This section only applies to those who will be completing cardio workouts this semester. Watch the videos below and then choose either option(s) 1, 2 or 3 to monitor the intensity of your cardio workouts this semester.  You will include the option(s) you choose on the My Fitness & Wellness Program assignment each week.Option 1 – Target Heart Rate Zone. The video below explains the benefits of training in your target heart rate zone. 

LINK-https://youtu.be/DRnw-5lBP48

If   you are not training on cardio equipment that allows you to check your exercising heart rate, or do not have a smart watch that will track it for you, you may check it manually.  This is what I do for all of my outdoor cardio workouts.  See the video below: 

 Option 2 – The Talk Test.  The video below explains how to use the Talk Test Method to estimate exercise intensity. 

Option 3 – Rate of Perceived Exertion (RPE).  The video below explains how to use the RPE 1 -10 scale to estimate exercise intensity.

 

How Will I Monitor My Strength (resistance) Training Workout Intensity?

This section only applies to those who will be completing strength training workouts this semester. Watch the videos below and then choose either option(s) 4, 5 or 6 to monitor the intensity of your strength training workouts this semester.  You will include the option(s) you choose on the My Fitness & Wellness Program assignment each week.

Option 4 – Rate of Perceived Exertion (RPE).  The video below explains how to use the RPE 1 -10 scale to estimate strength training exercise intensity for each exercise you complete.

 Option 5 – Reps in Reserve (RIR).  The videos below explain how to use the RIR 1-10 scale to estimate strength training intensity for each exercise you complete. 

 Option 6 – Reps in Reserve (RIR) & RPE.  The videos below explain how to use the RIR 1-10 scale in combination with RPE to estimate strength training intensity for each exercise you complete. 

 

Completion of Part 1

Follow along with the checklist below to determine if you have successfully completed Part 1.

  • I calculated my target heart rate for intensities of 40%, 60% and 85%.
  • I took 3 snips/screenshots of my calculated my target heart rate for intensities of 40%, 60% and 85% and added them to my Word document.
  • If I will be completing cardio workouts this semester, I recorded the option(s) (1 , 2 or 3) I chose to monitor my cardio exercise intensity on my Word document.
  • If I will be completing strength training workouts this semester, I recorded the option(s) (5 , 6 or 6) I chose to monitor my strength training intensity on my Word document.

The Workout Instructions below are the same as those in your My Workouts – How Will I Provide Proof? assignment.  If you are confident you understand those instructions after successfully completing your My Workouts – How Will I Provide Proof? assignment, you may skip them and scroll down to the bottom of the page to Completion of Part 2.

Part 2 – My Workouts

Your weekly workouts are based on the 2nd, 3rd, and 4th steps of the self-help approach to behavior change which are setting goals, formulating an action plan, and evaluating progress. You will complete and track your workouts throughout the semester. You will also make changes to your workouts, as needed, to reach your fitness goals. 

Workout Instructions

You will have the choice of completing only cardio workouts, only strength training workouts or both cardio and strength training workouts this semester. You will complete, track, and submit proof of 20 workouts throughout the semester. See the schedule on the syllabus for the exact number of workouts that are due each week.

You may earn credit for 1 cardio workout per day.  You may also earn credit for 1 strength training workout per day. You may not earn credit for completing 2 cardio workouts in a single day or 2 strength training workouts in a single day.  This is to reduce your risk of overtraining and decrease the chance you will experience an overuse injury. 

If you consider yourself experienced at training and feel you can safely complete the minimum requirements for a strength training workout and the minimum requirements for a cardio workout on the same day you may.  On that day, you would be able to earn credit for 2 workouts.

Cardio Workout Requirements:

  • You may earn credit for completing one cardio workout per day.
  • Each training session should be a minimum of 30 minutes. 
    • Warm-up, with movement, for at least 5 minutes.  
    • Complete 20 minutes of cardio training in your target heart rate zone. 
    • You will have the opportunity to calculate your target heart rate zone on the My Fitness & Wellness Program assignment.
    • Cool-down, with movement, for at least 5 minutes.
  • If you like, you may split the 30 minutes up into two 15 minutes sessions during the same day.

Strength (resistance) Training Workout Requirements:

  • You may earn credit for completing one strength training workout per day.
  • Each training session should be a minimum of 30 minutes. 
    • Warm-up, with movement, for at least 5 minutes.
    • Strength training workouts must include at least 3 different exercises.
    • Strength training workouts must include at least 12 total sets.
    • A typical strength training workouts is 4 exercises X 3 sets per exercise = 12 total sets 
  • If you like, you may split the 30 minutes up into two 15 minutes sessions during the same day.

Part 2 – Proof of Workout Completion

You will be submitting proof of each workout you complete (according to the syllabus schedule) throughout the semester. For each workout you submit without acceptable proof, you may only earn 20% credit. 

Consider if you will be completing cardio workouts, strength training workouts or both this semester.  Also consider the locations you will be completing your workouts. Next, see the tables and instructions below.

Choose which of the 5 options you would like to use to track your workouts. According to the tables, determine if that option is acceptable (Yes or No) for the types of workouts you would like to complete.  If it is not acceptable, you will need to choose an option that will be acceptable for the types of workouts you will complete. Be sure to look over the correct and incorrect examples provided as well.

If you have any questions about the options below, please contact me as soon as possible. 

I am happy to help 🙂

Jason

 

1st Option – Smartwatch or Fitness Tracker Synced to a Fitness App-

photo attached

Instructions:

 If you are using an Apple watch synced to the fitness app on your iPhone, the video below will show you how to locate a saved workout in the app. 

 

2nd Option – Smart Phone With Fitness App

For this option, if you do not currently have a fitness app on your smartphone that uses GPS to track your outdoor cardio workouts (walking, jogging & biking), I recommend you add the Run Keeper app to your phone.  The basic version is free and will provide you with everything you need to document and track your workouts.  See the examples below, they are from my Run Keeper app.

*PHOTO ATTACHED*

 

Instructions: 

  • Workouts manually added to your fitness app will NOT count as proper documentation. 
  • The app must track your workout from start to finish. 
  • Use a smartphone fitness app that will track your outdoor workout with GPS.
  • Save each workout you track with a smartphone fitness app. 
  • Take an after-workout selfie at the location you complete each workout.
  • You will screenshot the completed and saved workout on your fitness app.
  • Do not screenshot a paused workout on your fitness app.
  • Your screenshot must include the date & time of the workout, GPS map of route, total distance in miles, and total time of workout. See the example below.
  • Smart Phone With Fitness App – Correct and Incorrect Proof

 

3rd Option – Smart Phone Without A Fitness App

*PHOTO ATTACHED*

 

Instructions:

  • Take a single picture of yourself, after each workout you complete, with your cardio equipment monitor visible in the picture.
  • When taking pictures of your cardio equipment monitor, you will need to adjust the setting to display Time Elapsed (instead of time remaining).  The reason being a student can program in a 1 minute workout on a treadmill and then walk for 35 seconds. If the display is set to the Time Remaining setting, the monitor would show they only have 25 seconds left in their workout.  
  • I need to be able to determine the total amount of time you completed on your cardio equipment (Time Elapsed).
  • The cardio equipment monitor in your picture should clearly display the total time completed during the workout and the total distance covered during the workout.
  • Some students prefer to take a short (5-10 second video) of the results on the cardio equipment monitor screen, which also includes them on the cardio equipment. You can do that as well if you'd like instead of taking a selfie picture with the monitor. 
  • Smart Phone Without A Fitness App – Correct and Incorrect Proof

4th Option – Video of Your Workout

Note: TikTok created videos are not acceptable. State of Texas employees (COM employees are state employees) are not allowed to access TikTok on campus networks and COM issued devices (my work laptop). Due to this restriction, you will not be able to record workout videos using TikTok and submit them for a grade. 

You may not provide proof by using (option #4) videoing a workout and then use (option #1) the smart watch synced to a smart watch fitness app to track another workout. You will need to make a decision about which option you prefer and stick with it weekly.

The reason being some students in the past have tried to earn credit for 2 workouts when they only completed 1.  They would video their workout plus track it with their smart watch.  Then they would submit both types of proof claiming they completed 2 workouts.

Please do not be offended. I bet honesty is just as important to you as it is to me.  But, in order to maintain the integrity of our course, this policy is necessary. 

*PHOTO ATTACHED*

 

Instructions:

  • Video your entire workout from start to finish and save the video. 
  • Save the video in the cloud (OneDrive, YouTube, etc.)
  • You will paste a direct link to your video in your Word document
  • An after workout selfie is not required since I will see you on the video you submit 🙂
  • I will be able to watch your video and provide feedback.

If you choose to save your workout videos to OneDrive, the video below will be very helpful.  

 

5th Option – Checking In and Out With Me in the COM Gym

If you complete a workout in the COM gym, and I available to observe you from the start to the end of your workout, will not need to use Options 1 – 4. 

If you are interested in this option, make sure to email me (or talk with me in person) at least 24 hours in advance of your COM gym workout, to see if I will be available. I must be in the gym to observe your workout from start to end. 

I am typically in the COM gym from 7:30 am – 4 pm Monday – Friday. If I am off campus, in a meeting, training, or at a COM event, you will not be able to use this option to document your COM gym workout.  

  • When you arrive at the COM gym, before you begin the workout, you must first check in with me by signing in.
  • While you are working out I will check in on you and answer any training questions you may have.  
  • At the end of your workout, you must check out with me by signing out.
  • Signing in and out with me will be your documentation for Option 5

Completion of Part 2

Follow along with the checklist below to determine if you have successfully completed part 2.

  • For each workout I completed this week, I saved the acceptable proof (options 1 – 5).
  • I added the acceptable proof (0ptions 1 – 5), for each workout I completed this week, to the My Fitness & Wellness Program Word document.

I Finished Parts 1 & 2 – What Do I Submit?

You completed a lot of steps (see what I did there) and should be ready to submit your assignment.  Nicely done! Now for the easy part.  Simply upload your My Fitness & Wellness Program Word document to D2L.  Then make sure to click submit. 

That's it, you're done 🙂