Muscular Fitness Goals Focus on Strength Discussion
Order ID |
53563633773 |
Type |
Essay |
Writer Level |
Masters |
Style |
APA |
Sources/References |
4 |
Perfect Number of Pages to Order |
5-10 Pages |
Description/Paper Instructions
Muscular Fitness Goals Focus on Strength Discussion
Muscular fitness goals can focus on strength, endurance, hypertrophy (muscle size), or a mixture of these. Using the guidance from the reading today, and your knowledge of S.M.A.R.T. goals and the F.I.T.T. principle, create a resistance training plan.
This may be a plan to follow at-home, or a plan for when you have access to a facility.
Remember as well that there are generally alternative versions of weightlifting exercises that can be performed with no equipment, such as the bodyweight squat (rather than the barbell squat).
Navigate to Exrx.net and use their muscle/exercise database to explore and choose 8-10 exercises based on the recommendations from today’s reading.
First, determine an overall goal. This may change as you learn more about resistance training, but choose something to get started. Remember to make it S.M.A.R.T.
1) What is your muscular fitness goal? (“I will be able to…”)
2) What is your current level of ability related to that goal? (“I can currently…”)
Now that we have a goal, we will need to determine what activities to perform and how frequently to perform them. Using the F.I.T.T. acronym, come up with a weekly plan for achieving your goal.
3) My F.I.T.T. plan:
Frequency –
Intensity – Exercise Name x Number of Sets x Number of Reps
Type –
Time –
4) How is this goal Specific?
5) How is this goal Measurable?
6) How is this goal Actionable?
7) How is this goal Relevant?
8) How is this goal Time Bound?
- Discussion board:
Thinking back on the ideas we’ve explored in the course – social and emotional needs, metacognition, cognitive distortions, the built environment, and so on – it’s clear that a strong support system can help encourage success in physical (as well as social and emotional) goals.
How can we cultivate strong support networks?
Share ways to manage social anxiety, to reach out and build connections and shared interests with others.
- Reflection:
- What will you remember from today’s class a year from now?
- Did today’s class clear up any misconceptions about strength training you had? If so, what were they? If not, why not?
- What concerns or questions about resistance exercise do you have now?
- Today you learned about “self-talk.” What did you think when you read about it?
- How might you use self-talk more to help you succeed with exercise and other wellness behaviors?
- Thinking about your semester so far, what do you feel accomplished about?
- Have you found yourself using the R.U.L.E.R. or S.T.O.P. acronyms? Why or why not?
RUBRIC
QUALITY OF RESPONSE |
NO RESPONSE |
POOR / UNSATISFACTORY |
SATISFACTORY |
GOOD |
EXCELLENT |
Content (worth a maximum of 50% of the total points) |
Zero points: Student failed to submit the final paper. |
20 points out of 50: The essay illustrates poor understanding of the relevant material by failing to address or incorrectly addressing the relevant content; failing to identify or inaccurately explaining/defining key concepts/ideas; ignoring or incorrectly explaining key points/claims and the reasoning behind them; and/or incorrectly or inappropriately using terminology; and elements of the response are lacking. |
30 points out of 50: The essay illustrates a rudimentary understanding of the relevant material by mentioning but not full explaining the relevant content; identifying some of the key concepts/ideas though failing to fully or accurately explain many of them; using terminology, though sometimes inaccurately or inappropriately; and/or incorporating some key claims/points but failing to explain the reasoning behind them or doing so inaccurately. Elements of the required response may also be lacking. |
40 points out of 50: The essay illustrates solid understanding of the relevant material by correctly addressing most of the relevant content; identifying and explaining most of the key concepts/ideas; using correct terminology; explaining the reasoning behind most of the key points/claims; and/or where necessary or useful, substantiating some points with accurate examples. The answer is complete. |
50 points: The essay illustrates exemplary understanding of the relevant material by thoroughly and correctly addressing the relevant content; identifying and explaining all of the key concepts/ideas; using correct terminology explaining the reasoning behind key points/claims and substantiating, as necessary/useful, points with several accurate and illuminating examples. No aspects of the required answer are missing. |
Use of Sources (worth a maximum of 20% of the total points). |
Zero points: Student failed to include citations and/or references. Or the student failed to submit a final paper. |
5 out 20 points: Sources are seldom cited to support statements and/or format of citations are not recognizable as APA 6th Edition format. There are major errors in the formation of the references and citations. And/or there is a major reliance on highly questionable. The Student fails to provide an adequate synthesis of research collected for the paper. |
10 out 20 points: References to scholarly sources are occasionally given; many statements seem unsubstantiated. Frequent errors in APA 6th Edition format, leaving the reader confused about the source of the information. There are significant errors of the formation in the references and citations. And/or there is a significant use of highly questionable sources. |
15 out 20 points: Credible Scholarly sources are used effectively support claims and are, for the most part, clear and fairly represented. APA 6th Edition is used with only a few minor errors. There are minor errors in reference and/or citations. And/or there is some use of questionable sources. |
20 points: Credible scholarly sources are used to give compelling evidence to support claims and are clearly and fairly represented. APA 6th Edition format is used accurately and consistently. The student uses above the maximum required references in the development of the assignment. |
Grammar (worth maximum of 20% of total points) |
Zero points: Student failed to submit the final paper. |
5 points out of 20: The paper does not communicate ideas/points clearly due to inappropriate use of terminology and vague language; thoughts and sentences are disjointed or incomprehensible; organization lacking; and/or numerous grammatical, spelling/punctuation errors |
10 points out 20: The paper is often unclear and difficult to follow due to some inappropriate terminology and/or vague language; ideas may be fragmented, wandering and/or repetitive; poor organization; and/or some grammatical, spelling, punctuation errors |
15 points out of 20: The paper is mostly clear as a result of appropriate use of terminology and minimal vagueness; no tangents and no repetition; fairly good organization; almost perfect grammar, spelling, punctuation, and word usage. |
20 points: The paper is clear, concise, and a pleasure to read as a result of appropriate and precise use of terminology; total coherence of thoughts and presentation and logical organization; and the essay is error free. |
Structure of the Paper (worth 10% of total points) |
Zero points: Student failed to submit the final paper. |
3 points out of 10: Student needs to develop better formatting skills. The paper omits significant structural elements required for and APA 6th edition paper. Formatting of the paper has major flaws. The paper does not conform to APA 6th edition requirements whatsoever. |
5 points out of 10: Appearance of final paper demonstrates the student’s limited ability to format the paper. There are significant errors in formatting and/or the total omission of major components of an APA 6th edition paper. They can include the omission of the cover page, abstract, and page numbers. Additionally the page has major formatting issues with spacing or paragraph formation. Font size might not conform to size requirements. The student also significantly writes too large or too short of and paper |
7 points out of 10: Research paper presents an above-average use of formatting skills. The paper has slight errors within the paper. This can include small errors or omissions with the cover page, abstract, page number, and headers. There could be also slight formatting issues with the document spacing or the font Additionally the paper might slightly exceed or undershoot the specific number of required written pages for the assignment. |
10 points: Student provides a high-caliber, formatted paper. This includes an APA 6th edition cover page, abstract, page number, headers and is double spaced in 12’ Times Roman Font. Additionally, the paper conforms to the specific number of required written pages and neither goes over or under the specified length of the paper. |
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