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FIT QUEST PROJECT
Introduction
If we are such a fitness conscious country, why are we also the fattest country in the world? Since
the majority of the money makers in this world sit in front of computers most of the day, how are they
going to stay healthy long enough to live a productive life at home and away from the office? What
can we do to insure that people in our country, and around the world, have some knowledge as to
what they can do to keep themselves in better physical condition? These questions will have the
opportunity to be answered during your crusade for better health...FitQuest!!!
"Many of America's youngsters between the ages of 5 and 8 already
show at least one heart-disease risk factor:
obesity, elevated cholesterol or high blood
pressure. This is America's secret tragedy."
Arnold Schwarzenegger
I find myself frequently wondering why so many people seem to ignore their personal fitness and the
benefits good personal fitness can bring to their lives. We have the opportunity, everyday, to take
care of our bodies and prolong our life. Why don't we take advantage of it? Are we too lazy,
intimidated, scared, tired, angry, busy, or all of the above? There has to be a way for people to gain
knowledge about their bodies that will allow them to plan a workout program that will help keep them
healthy. I think that a person who feels confident enough to design his or her own workout plan will
take more responsibility in following through with the plan, to see the results. If someone takes
ownership of a problem, the problem is more likely to be solved. FitQuest is designed to give people
some basic principles of training that will allow them to build their own program to begin a more "fit"
life.
Getting in shape doesn't just happen, we all wish it would (and I mean all of us!). Taking on the
challenge of getting in shape is a commitment and it cannot be entered into lightly. Unlike marriage,
you cannot divorce your body, it is with you for your entire time on earth, so if you want it to look
good, and feel good, you've got to get it done. Getting in shape takes time and desire, but it's not all
weights and running, there are other parts to fitness as well. Are you tired of feeling like you should
be doing more for your body? Then...
Task
Many people struggle with being their "ideal weight" or having their "dream body". When looking at
our country today, we have more people on diets than ever before, we also have more people as
members of fitness clubs than ever before. What many people need to realize is that fitness is a life
changing decision? Fitness has to become a habit, it is not something you can do for a few weeks
and then take 2 months off and expect to look the same and have the same benefits. Living an active
life is a habit. If one doesn't make time for their personal fitness they will be so far away from their
fitness goals, they will feel too overwhelmed to try to get back into shape. Many people don't know
where to start, that is where the Personal Fitness Team (you students!) can help.
There are three types of people described below. The job of the Personal Fitness Team is to
design a fitness program to help the person you choose begin an effective fitness life style. You will
need to develop a workout plan, a diet, and find a lifelong recreation activity that will fit your client and
their personal goals and interests. Your task for this project is to develop a fitness program for one of
the 3 clients below. You will be filling one of 3 roles in a Personal Fitness Team. These roles are
explained on the process page. Each member of the team will become an expert in their area. The
focus of the team is to design a program to get their client in shape and "pitch" their program to the
client (our class). My hope is, that while researching and designing a program for the client your
team has selected, you will also learn valuable information that you can apply to your own life and
your own workout plan.
Jimmy - Jimmy is a young man who is tired of being so scrawny. Jimmy weighed 135 pounds when
he graduated high school. He is interested in having the physique that he sees in his favorite
magazine, Muscle and Fitness. Jimmy wants to put on 20 pounds of muscle in order to look better
and gain muscle strength and size. Jimmy's favorite activities include sleeping, fishing, video games
and competitive sports. Jimmy works for the animal control office as a part time employee and he is
also going to junior college. Jimmy is interested in finding a workout plan that will allow him to reach
his goals and maintain a healthy lifestyle for years to come.
Angela - Angela is a junior in high school. She is a nice looking young lady who is in good physical
shape. Angela knows that as she moves on in her life it will be harder to maintain her "in shape"
look. She is interested in starting a program right now that will help her to maintain the way she looks
and feels during the rest of her life. Angela would like to maintain lean muscle mass, increase her
muscle strength and maintain or increase her cardio-vascular endurance. Angela's interests include
the snow, the beach, and the occasional jog around the track. Angela is not a very independent
person, she enjoys activities with others and is more likely to be active when other people are
involved.
Randy - Randy has the same problem that many people face in our society, he is about 25 pounds
overweight. Randy would like to trim down his figure to become more of "the man he wants to be".
Randy is 22 years old and he feels that now is the time in his life to change his lifestyle. He would
like to focus more on activity and begin to build a new body. Randy works about 10 hours a day and
feels awfully tired when he gets home. He needs some advice on how to start his workout plan and
become consistent at it. In Randy's spare time he likes to hang out with his friends, throw the Frisbee
around, eat, watch football, and relax in his recliner.
Task Question & Answer Page
Each team member will turn in a SEPARATE
following:
AND INDVIDUAL paper on the
1. How do you determine your target heart rate?
2. What does your percent body fat (body composition) mean?
3. How much water should a person drink per day?
4. What is aerobic activity?
5. How does stress affect health?
6. Go find 3 separate websites sites per category on each (A total of 9 COMPETELY & DIFFERENT
websites) of the following:
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Diet/nutrition (three complete different websites)
Exercise training/Weight lifting/Cardio, (three completely different websites)
Recreation (three completely different websites)
You cannot use any website with the following names: Wiki, About, Ask,
Google, Yahoo are databases and not individual websites.
Type the questions and your answers into a Word document/Google Doc. Submit the questions and
answers and turn them in to your teacher. You may either print or email/share the document. Use the
information on this page, the sites that you find, and the resources on the next page to help you
complete your FitQuest!!!
Resources
Look through the following resources, as well as your own, in order to find the needed information for
your Personal Fitness Team...You will need to navigate through links thoroughly. If you find a site
that you feel is especially valuable, let me know so I can add it to the list of resources.
General Health and Fitness:
http://www.cooperaerobics.com/tips.htm
http://www.ivillage.com/topics/fitness/
http://www.fitnessonline.com/index.asp
http://www.bodycorner.com/
Weight Lifting:
http://www.strengthcoach.com
http://www.workout.com/
http://www.muscle-fitness.com/
Diet / Nutrition:
http://www.cyberdiet.com/
http://www.foodfit.com/
http://www.nutrition.org/
http://www.eatright.org
http://www.recipe.com/
Recreation:
http://www.recreation.gov/
http://www.nrpa.org/
Process
The class will be divided into groups of 3 in order to complete the project. Each member of the
group will have a specific role to fill in the Personal Fitness Team. When each person has fulfilled his
or her individual assignments, the group will come back together in order to finalize the product they
wish to present.
The Personal Trainer...
The Dietitian...
The Recreation Director...
The job of the personal trainer is
to formulate the best workout
program possible for the client
based on their goals.
The program that you put
together should include:
 Weight training program
(spreadsheet)
 Cardiovascular program
(spreadsheet)
 Training schedule in a
spreadsheet that is
copied into the
presentation.
 Two pictures of the weight
lifting techniques that your
client is using. Pictures
must match the workout.
 Gyms for the client to
work at (name, location)
 What benefits of the body
and the mind does their
client receive?
The job of the dietitian is to
formulate a diet for the
client based on their fitness
goals. The dietitian needs
to:
 Address the client’s
weight goals.
 Caloric intake of ALL
foods in 1 day in a
spreadsheet copied
into presentation.
 One complete recipe
that includes % of
carbs, fat, protein,
total calories.
 Picture of recipe.
 Why does their client
need these foods?
 One week’s worth of
meals in a
spreadsheet and
copied into the
presentation
 Can the client cheat?
 Alternative food list.
 Daily Caloric Intake
The recreation director is in charge of
lifelong fitness. This person needs to
be in tune with the goals of the client
and what interests the client outside of
the gym. The recreation director
needs to:
 Find 2+ different LIFELONG
activities that the client will
enjoy being involved while they
are young and in their 70’s.
 Explain why they feel these
activities will be good for the
client.
 Name the equipment, cost,
individual or group, classes if
available in a spreadsheet and
copied into the presentation.
 Demonstrate with pictures.
 Is Recreational Director activity
same as Personal Trainer
cardiovascular activity?
 Pinnacle events of both
activities?
 Backup plan?
Once you have your groups, discuss what you know about general fitness. Once you have
discussed the aspects of personal fitness and have clarified what you know, you need to pick a client
to work with and decide which role each member of your group will fill on the Personal Fitness Team.
When your roles and client have been chosen each person needs to research their area. Use the
sources on the resources page to help you find information about fitness or find your own.
Your group will present a sales pitch to the client (class) about the fitness program you have put
together, why it is beneficial to the client, and how all of the parts fit together. This presentation will
involve using PowerPoint or Google Slides to present your plan and findings in an easy to
understand manner. Each group member MUST use the same software. The presentation should
be less than 10 minutes long. Each member of your group will also present their individual findings
as part of the presentation. You must print off a copy of your slides (6 pages per slide, double sided,
and black and white). You must email me OR Share your slides with me as well.
Conclusion
You have learned, throughout this process, about the importance of personal fitness to a healthy
and productive lifestyle. The question is, have you learned enough to see the importance to you in
your life? I hope the answer is "yes." While there are many alternative paths to take in life, few offer
the true personal rewards that personal fitness can. Activity helps you to deal better with stress and
enjoy better health during your lifetime. Physical fitness also allows you to continually set new goals
and push yourself to reach them. Nothing is more satisfying than proving something to yourself that
you weren't sure you could achieve.
________________________________________________________________________________
________________
Each team member will turn in a SEPARATE
AND INDVIDUAL
Conclusion
Paper:
Your last assignment for this project is to write AND print OR email/share a two page paper
about:
a) YOUR description of the project,
b) Three things you have learned while working on this project and
c) What or how you will personally take on the challenge of improving your personal fitness.
The paper should be MLA formatted:
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



Times New Roman Font
12pt Font
Double Spaced
1 inch margins
Double sided
________________________________________________________________________________
________________
Through developing your own fitness program you can also help to influence those around you to
take a serious look at their health and their activity levels. Don't stop at yourself...use your knowledge
and inspiration to help care for those around you who are important to you. Make each day count, life
is too short. Live - enjoy - be healthy!
FitQuest SLIDE Instructions
This SLIDE presentation should highlight the main parts of your research through training
suggestions for your client of choice. The goal is to put together a complete presentation that informs
the client of all three aspects of the fitness program. The presentation should finish with some
rational as to why the different parts of the program fit into one comprehensive plan.
A suggested SLIDE layout may be:
1. Title Slide – Full Name of the members of your Personal Fitness Team, the name of the client,
a catchy title for your fitness program. (1 slide)
2. Personal Trainer Slides – Weight program, cardio program, & training schedule in a
spreadsheet copied and pasted in to power point. Benefits to the body & mind, gyms to work
at, pictures of weight lifting exercise. (~ 4 - 8+ slides)
3. Dietitian Slides – Address clients weight goals, caloric intake of ALL foods in one day. One
complete recipe with nutritional information and picture. One week’s worth of meals in a
spreadsheet and copied into presentation. Can the client cheat? Alternative food list. Why
were these meal chosen? (~ 10 - 15+ slides)
4. Recreation Slides – Address the clients’ interests. What 2 activities will client participate in?
Name equipment cost, classes availability, group/individual in a spreadsheet and copied into
presentation. Pictures of activities. Recreation activity and cardiovascular activity doubles. Why
it fits your clients need. Pinnacle event of activities. Backup plan. (~5 - 8+ slides).
5. The Total Package – All areas covered. Does the recreational activity double as cardiovascular
training? Presentation can be seen from back of room. All three slides tie together.
Hopefully you have figured out that these are mere suggestions with many opportunities for
expansion and customization. Use your brain, be creative, be thorough, and DAZZLE ME!
As far as the SLIDE PRESENTATION goes, you can use images and sounds, links to web
sites, transitions, animations, colors, backgrounds, whatever sparks genius in you. My only caution is
to remember that this is supposed to be a professional presentation so you need to be aware of going
over the top and missing the ever-important information!
Personal Trainer Suggestions
1. You need to be able to describe the benefits of weight training and cardiovascular fitness to your
client.
2. Look for benefits in cardio vascular program that will carry over into the recreation activity.
3.
Look for pictures of the lifts on the internet that can be useful in your PowerPoint.
4. Research the resources and links carefully.
5. Don’t be afraid to do your own explanation of why you put something into the program.
Dietitian Suggestions
1. Have a breakdown of the food in the meal:
 What % is carbs, fats and proteins
 How many calories are in the meal
 Why does the client need these foods for their diet
2. Have alternate food suggestions ready for your client in case they ask. No one likes a boring diet!
3. Decide whether your client will be allowed to “cheat” once in a while if they follow their meal plan the
majority of the time.
4. Have a complete recipe. Include nutritional value and picture.
5.
What is the caloric intake per day on your client?
Recreation Director Suggestions
1. Be aware of the client’s interests.
2. Have several suggestions of places where the activity can take place.
3. Know the cost of the activity, classes, and equipment.
 For example: scuba diving and golf are fairly costly…
4. Be aware of how to tie the recreation activity to the cardiovascular program.
5. Describe why you think this activity fits the client. Have a backup plan.
6. Know about the “pinnacle” events of the activity.
 For example: rock climbing = scaling Half Dome etc.