1. KevinNguyen
April 6th
, 2015
SemesterEvaluationReport
MissionStatements
WeightTraining:My visionforthisclassisto helpimprove people’slivesthroughfitnessandeducation.I
wantto see individualswalkouthavingthe knowledge,strengthandconfidence toproperlymove their
bodieswhileunderload.Iwantto teachthemhow to live a healthyphysicallyactivelifestylebutalso
helpthemfurtherdevelopqualitiessuchas;hard work,perseverance,self-worthanddetermination
that can be translatedintotheireverydaylivesthroughthe use of exercise.
Goals:
1) Increase upperbodyandcore strengthbyincreasingplanktimesby20 seconds
2) Increase lowerbodystrengthandendurance byincreasingwallsittimesby15 seconds
3) Teach everyone the pullupandincrease pull upnumbersby2 while usingbandsorgeta
pull upwithoutusingthe bands
Functional Fitness: Ourmissionforthisclasstohelpeveryone obtainafunctional bodythroughthe use
of multi-jointmovementsinanenvironmentwhere propertechniqueandformare emphasized.We
wantour class to walkawaywiththe abilitytodo theirevery-dayactivitieswithconfidenceandto
prospera healthyactive lifestyle bymeansof exercise.
Goals:
1) Increase upperbodyandcore strengthbyincreasingplanktimesby15 seconds
2) Improve flexibilitybyreachinghighernumbersonthe sitandreach testby 1 inch
3) Increase cardiovascularendurance byimprovinggymruntimesby3 seconds

2. Tips of the Day
Weight Training:
Week 1 Introductions, preferences, ideas, etc. and a simple workout for the first sunny weekend
Week 2 Sugar, immunosuppressant and it’s negative effects on white blood cells and correlation
with sickness
Week 3 Stress and how it’s created by the mind. 90-10 rule. Power of positive attitude.
Week 4 Importance of Vitamin D, how we produce Vitamin D and how to get Vitamin D during
winters here
Week 5 Explanation of “don’t let knees over toes”, importance of creating torque through femur
external rotation and quadriceps muscle/tendon highlights
Week 6 Muscle fiber basics. Concept of why we get sore and how we get “un-sore”.
Week 7 Importance of hydration on the brain, muscles, and organs. How to get sexier by drinking
water. Simple hydration tips.
Week 8 The effects on sitting on our physiology and muscles. Why moving more is so important
and the “calories in” vs. “calories out” idea simplified.
Week 9 Sharing to them a great website that you should check out for simplistic
exercise/nutrition science (www.simplesciencefitness.com)
Week 10 Neuromuscular connection and influences on strength.
Week 11 Post prandial somnolence (“food coma”) and why it happens
Week 12 Weight lifting and bone health
Week 13 Interactive Guide to Nutrition and the Human Body
(http://magazine.good.is/infographics/vitamin-atlas#open)
Functional Fitness: FormyFunctional Fitnessclassthatwaspartnertaughtby Paige andI, I justsentout
the same emailsthatI usedfor myWeightTrainingclass.We each tookturns sendingoutemailsevery
week.

3. Program Evaluations
WeightTraining:
179
243
86
120
107
67
180
325
289
316
0 0 0
67
307
388
0
20
40
60
80
100
120
140
160
180
200
220
240
260
280
300
320
340
360
380
400
420
Lynn Matthew Alexi Melanee Laura Amy Wendy Emily
Seconds
Participants
Plank Plank PRE
Plank POST
115
72
49
123
102
144
92
213
172
137
0 0 0
187 179
280
0
20
40
60
80
100
120
140
160
180
200
220
240
260
280
300
Lynn Matthew Alexi Melanee Laura Amy Wendy Emily
Seconds
Participants
Wall Sit Wall Sit PRE
Wall Sit POST
5
11
1
9
8
1 1
7
15
12
0 0 0
2
3
15
0
2
4
6
8
10
12
14
16
Lynn Matthew Alexi Melanee Laura Amy Wendy Emily
NumberofPullUps
Participants
Banded Pull Ups
Banded Pull Ups
PRE
Banded Pull Ups
POST

4. For my weighttrainingclass,everyoneimprovedtheirnumbersfrompre toposttest.Individuals
withno posttestresultswere the oneswhostoppedattendingclass. Attendance fluctuatedthroughout
the semesterdue toadverse weatherpatterns,businessprojectsandothercommitmentsthatwere
specifiedas“busy”. There we mostlywomeninthisWeightTrainingclass,rangingfromall differentages
and experience. Ididnotletattendance,age,experience norgenderaffectthe programmingthatI did
for thisclass.Withpropermodificationsandintensityincreases,Imade sure thateveryone gotagreat
workoutexperience. Regardlessof age,genderorexperience,everyone improvedtheirtestresultsat
the end. Aftercalculatingthe average %change betweenPOSTandPREtestresults,theyshowed
improvementof the wall sittimesby59.1%, planktimesby45.4%, and bandedpull upnumbersby
87.2%. Theywere almostall 50% strongerthanwhentheyfirststarted withme at the beginningof the
semesterwhichisfantastic.Qualitystandardswere maintaineddue tothe use of note cards and having
the participantswrite downhowtheydidtheirplank,wall sitandpull ups(ontheirelbows/hands,hands
on kneesornot,kneesinthe bandor feetinthe bands).Isuccessfullyaccomplished mygoalsof
increasingplanktimesby20 secondsandwall sittimesby15 seconds.My pull upgoal turnedout mostly
successful with90%of the participantsincreasingtheirpull upsby2 or more. Our pull upgoal turned
out mixedresults due tothe one weekbreakthatwe hadand occurrencesof bad weatherthat
preventedsome of the participantstocome.The othertwogoalsdidnot sufferasgreatlybecause of the
ease of practicingon theirownat home or at the gym.
Whenwe firststartedpost testing,everyonewasquite nervousanddoubtedthatthey
improvedatall.I wassurprisedthatI heardthisfrom thembecause Ithoughttheywouldhave noticed
howfar theyhave gone since the beginning.Ididnotletthemview theirpreviousresultstohelp
minimize nervousnessandIwantedthemto pushthemselvestothe bestof theirabilities.Afterwards,
whenI showedthemtheirresults,theywere all thoroughlysurprisedathow muchtheyhad all
improved.Astheyreminiscedabouttheirprevious semesters,theysaidthatthissemesterhasbeenby
far theirgreatestimprovement.Throughall the exerciseswe have done,theyhave notonly enhanced
strengthbutalsotheirbalance and knowledgeof eachmovement.

5. Functional Fitness:
186
124
98 92
321
191
0 0
0
50
100
150
200
250
300
350
Kelly Ilene Jose Roger
Seconds
Participants
Plank
Plank PRE
Plank POST
18.3 18
10.3
8.9
19
18.3
0 0
0
2
4
6
8
10
12
14
16
18
20
Kelly Illene Jose Roger
Inches
Participants
Sit and Reach
Sit and Reach PRE
Sit and Reach POST
33.7
35.6
29.1
39.1
32.4 33.5
0 0
0
2
4
6
8
10
12
14
16
18
20
22
24
26
28
30
32
34
36
38
40
42
Kelly Illene Jose Roger
Seconds
Participants
2x Bleacher to Bleacher Run
Run PRE"
Run POST"

6. For my Functional Fitness class, everyone improved by a marginal amount. Most of the time, half
of the class was not present due to business trips and being busy. This turned out to be the case when
we post tested, therefore we only attained two post-test results. When everyone did come to class, we
had majorly of the class being men. Everyone in class are all middle aged with a varying level of
experience, from being brand new to having been in exercise classes for the past 3 years. Paige and I did
a wonderful job programming for the class as we took turns every week planning the workouts. We made
sure to include modifications for each exercise and thoroughly explained the movement to ensure proper
technique/form. One of us would join the workout and help coach through the movement as we did it next
to them, touching up on where they should feel and tips to improve what they were doing. After
calculating the % change between POST and PRE testing results, they showed improvement of the plank
times by 63.3%, Sit and Reach by 2.7% and their run times by 4.9%. Quality standards were once again
maintained with the use of notecards and having the participants write down how they did their plank, sit
and reach and running (on their elbows/hands, stretching technique, where they started and ended).
Everything but their plank increased by a negligible amount, this was in part due to our lack of
incorporating more running during workouts and stretching post workout. We did a great job with the
plank time by almost doubling their PRE times because we practiced the plank and other varieties of core
exercises in each workout we did. Therefore, we successfully blew one out of our three goals out of the
water of increasing plank times by 15 seconds.
When we first started testing, the two participants wanted to know what their original times were
so that they could try to beat it. They were both very confident and competitive (husband wife combo),
both certain that they improved their goal times. After each test, we showed them their old and new
results, causing not too much of a surprise because they already predicted what they would and would
not do better on. Their predictions were right but they were happy that they improved, even though the
two other results were not too much of an improvement. One of the participants made a point about the
two goals that were not met. She said that it was really hard for them to improve any more on the sit and
reach due to them almost maxing (max is 20 inches) and that shaving two seconds off of the sprint run is
great, considering we didn’t program much running into our program. Nonetheless

7. Future Instructor Information
WeightTraining:The participantsforthisclassare all absolutelyamazing.We firststartedoff with
almosteverycomingtoclass,a good 15 of us.As the semestercame toan end,the numbersdwindled
downto a solidgroupof 6-8 people.Don’tbe discouragedwhensome of the participantseventually
stopshowingup,mostof the time,it’sbecause theyare outon businesstripsorworkkeepsthem
behindforprojects,meetings,etc.Mostof the participantsinthisclasshave beenhere fora couple of
yearsso theyare all experiencedwithmanyof the exercises,butoccasionallytheywill needreminders.
Make themgo heavy!Eventhoughsome of themmaylookold,don’tlettheirlooksfool you. Everyone
inthisclass alsoenjoystobe pushedandwill tryanythingyouask of themso be sure to make the
workoutshardand fun.
Functional Fitness: Thisclass ismore like anexercise partyfestbecause we have somuchfungoofingoff
and gettingsweaty.Functional Fitnessisgreatbecause youcandesignyourworkoutina varietyof ways
(bootcampstyle,circuittraining,weighttraining,yoga,etc.).Justmix andmatch! There were only4
participantsinthisclassthroughoutthe whole semesteralongwithPaigeandI.Two of the participants
have beendoingitforquite a fewyears so theycan prettymuchdo anythingyouthrow at them.The
othertwo are newto exercisingandtoowill doprettymuchanythingyouthrow at them(with
modificationsonsome of course). If youaren’tpushingthese badA’shardenough,theywill letyou
knowthat youaren’tso make sure you give themgoodworkoutswithavarietyof movements.Also
include core or else Kelly(participant)willgetonyourcase.
BriefSummary
I foundthissemestertobe highlysuccessful andextremelyrewarding.Ihave learnedhow tobetter
communicate anddevelopexercise modificationsformyparticipants.The participantshave all came a
longway fromwhentheyfirststartedwithme,eventhoughmostof themhave beendoingthese
classesforyears.They have learnedthe physiology/anatomybehindthe exercisesfromthe emailsthatI
have sentout andthe explanationsgiveninclass.Theyhave all perfectedtheirforminmostof the
everydayexercisesandhave improvedtheirnumbersforalmosteveryliftalongwithanenhanced sense
of balance/coordination.Mostimportantlythough,theyhave all grownmore confidentinthemselves
and have builtakeensense of self-efficacywhenitcomestoexercisingandlivingahealthierlife.
HOORAHTO AN AWESOME SEMESTER OF SWEAT,SORENESS,ANDFUN.