2. Mission Statement and Class Goals
Circuit Training
My mission statement for circuit training:
To assist my class in achieving their fitness goals of increasing muscle strength and
endurance through proper technique and positive reinforcement. Also provide fresh,
challenging material for each class so I can maximize the exercise volume of sets, reps,
and intervals during each session.
Class goals:
1. Maintain/increase muscle strength by 1-2 reps using the rep max test on the lat
pull-down machine.
2. Increase muscle and cardiovascular endurance by 2-3 reps using the sit to stand test
for 1 min.
3. Improve core strength by 10 sec. using the plank test.
4. Come to class consistently throughout the semester.
3. Attendance
One of the goals my class wanted to add to their physical goals was to work on consistently coming to class.
They informed me early in the class about the drop in class attendance during spring semester. I didn’t give specifics
with this goal because it wasn’t a part of my initial goals, but I thought it would be interesting to compare attendance to
the physical goals at the end. ** Total attendance didn’t show a strong correlation to those who improved, however,
running attendance displayed those who were consistent at the end of the class saw better results on their post-test
results than those who started strong, but became less consistent in the last couple of weeks.
4. This test was designed mainly for cardio improvement, but also for leg strength and agility. All of my
participants were able to obtain the goal. On Fridays I would do AMRAP (as many reps as possible) type workouts in
three stations. These routines were meant to be higher intensity with the idea of this goal in mind. The greatest
improvements were with Maria and Ivonne, both of whom had great attendance during the semester. Lee improved the
least, which could possibly be due to his leg injury he was rehabbing for half of the semester. I have no values on Lisa
as she was not present for pre or post testing. There is also no post testing values on Kim or Sam because they were
absent that day.
5. The lat pull down test was utilized to test upper body strength improvements. All of my participants were able
to obtain the goal. Ivonne improved the most with this test. I was so proud of her! She started out as a beginner to
weight lifting. I encouraged her every week to bump up her weight at the machines and with dumbbells. She truly did
push herself and I’m happy the results were able to show her hard work. Greg and Linda improved the least. Linda
had doubts that she could improve because of her age so I think her mindset could have held her back.
6. Future Instructor Information
Circuit Training
Participant Info. & Testing Results:
Participants Pre-fitness Testing Post-fitness Testing
Ivonne Sit to stands- 30
Lat pull down- 6 reps @ 50
lbs.
Plank- 1:12
Sit to stands- 39
Lat pull down- 12 @ 50 lbs.
Plank- 2:05
Linda Sit to stands- 52
Lat pull down- 8 reps @ 60
lbs.
Plank- 4:04
Sit to stands- 63
Lat pull down- 9 reps @ 60 lbs.
Plank- 10:05
John Sit to stands- 44
Lat pull down- 8 reps @ 160
lbs.
Plank- 2:02
Sit to stands- 51
Lat pull down- 10 @ 160 lbs.
Plank- 2:24
Lee Sit to stands- 45
Lat pull down- 8 reps @ 100
lbs.
Plank- 1:00
Sit to stands- 47
Lat pull down- 12 reps @ 100
lbs.
Plank- 3:01
Maria Sit to stands- 49
Lat pull down- 6 reps @ 50
lbs.
Plank- 1:48
Sit to stands- 66
Lat pull down- 10 reps @ 50
lbs.
Plank- 1:55
Brent Sit to stands- 48
Lat pull down- 6 reps @ 120
lbs.
Plank- none
Sit to stands- 55
Lat pull down- 10 reps @ 120
lbs.
Plank- none
Jerry Sit to stands- 32
Lat pull down- 12 reps @ 100
lbs.
Plank- 33 sec.
Sit to stands- 39
Lat pull down- 20 reps @ 100
lbs.
Plank- 1:00
Greg Sit to stands- 33
Lat pull down- 9 reps @ 70
lbs.
Plank- none
Sit to stands- 39
Lat pull down- 10 reps @ 70
lbs.
Plank- none
7. Kim Sit to stands- 38
Lat pul down- 8 reps @ 60 lbs.
Plank- 50 sec.
None
Sam Sit to stands- 39
Lat pull down- 7 @ 50 lbs.
Plank- 1:04
None
Lisa None None
8. Mission Statement and Class Goals
Functional Fitness
Our mission statement for functional fitness:
To help everyone obtain a functional bodythrough the use of multi-joint
movements in an environment where propertechnique and form are emphasized. We
want our class to walk away with the ability to do their every-day activities pain free and
to live a healthy, active lifestyles by means of exercise.
Class goals:
1. Increase upper bodyand core strength by increasing plank times by 15 seconds.
2. Improve flexibility by reaching higher numbers on the sit and reach test by 1 inch.
3. Increase cardiovascular endurance by improving gym run times by 3 seconds.
9. This test was designed to track improvements on upper body and core strength. Kelly was able to more than
double his plank time and Ilene was behind him in improvement. Both of these participants were very motivated to
maximize their results during this class and were able to surpass this goal. *A strong correlation can be made here with
attendance and post test results. Kelly only missed one day and Ilene missed only two or three days. Roger and Jose
traveled a lot for work during the semester and missed multiple days. They also were absent for the post testing.
10. This test was definitely the most challenging for our participants. Although both of them improved their sprint
times, neither Kelly or Ilene were able to hit the goal we set for them. I feel this goal may have been set a little too
high. We only had two days a week with them and we focused more on resistance training than cardiovascular per
their request.
11. The sit and reach test was used to track improvements in flexibility. I was already extremely impressed with
their pre-test results and was surprised they were able to make the improvements that they did. Kelly and Ilene weren’t
able to meet the 1 inch goal we set up for them. Again, I feel this goal was unrealistic since the machine was nearly
maxed out already during pre-testing.
I was disappointed Roger and Jose weren’t able to attend the day of post testing. Both of them were beginners
to regular exercise and were wanting to get back into shape. I feel we could have seen some great improvements form
them despite the days they missed while traveling.
12. Future Instructor Information
Functional Fitness
Participant Info. & Testing Results:
Participants Pre-fitness Testing Post-fitness Testing
Kelly Plank- 3:06
Sit and reach- 18.3 in.
Run- 33.7 sec.
Plank- 6:21
Sit and reach- 19 in.
Run- 32.4 sec.
Ilene Plank- 2:04
Sit and reach- 18 in.
Run- 35.6 sec.
Plank- 3:11
Sit and reach- 18.25 in.
Run- 33.5 sec.
Jose Plank- 1:38
Sit and reach- 9.9 in.
Run- 29.1 sec
None
Roger Plank- 1:32
Sit and reach- 8.95 in.
Run- 39.1 sec.
None
Weekly Fit Facts
13. 1. Healthy, on-the-go snack options
2. Harvard Longitudinal Study: What Men Need to Live a Happy Life
3. Importance and benefits of stretching after a workout
4. The physiology and importance of resistance training on bone health
5. The importance of getting enough Vitamin D from the sun and in your diet
6. Exercise and diet tips to boost immunity during the winter months
7. Why our muscles get sore and ways we can rehab them
8. Core strength and how it aids our bodies during our day-to-day activities
9. Hydration and its role in the properfunctioning of our bodies
10.Wellness: More than just physical. Using the “Wellness Wheel”
11.Postprandial somnolence “food coma.” Why and how it occurs
12.The effects of sitting on our physiology and muscles. Why moving throughout the
day in so important
13.Stress and how it’s created by the mind. 90-10 rule. Power of a positive attitude
* I team taught functional fitness with Kevin; we shared most of our weekly tips.
14. Summary
The most important successes ofmy program were being to my class on time and
coming prepared. This required me to prepare workouts outside of class and evaluate
participants during class so I could see individual’s fitness levels and needs. Also,
practicing consistency and progression throughout the semester. Planning workouts
weekly incorporating the full bodyand building upon those routines through reps, time,
and weight increases. Last, remaining positive during the experience and enjoying the
ride! It’s intimidating at first, but the participants ultimately want you to succeed.
