ESS 4800

Semester Evaluation Report

April 28
th
, 2014


Bootcamp MW 11:50 A.M. 12:40 P.M.
Circuit Training TH 11:50 A.M. 12:40 P.M.


By: MaKenzie Shumway





















Introduction

Circuit Training Mission Statement & Goals

Mission Statement:
My mission is to have a positive impact on my clients lives by increasing quality of life through
interactive exercise routines. We will create a fun, challenging, and effective atmosphere for the
encouragement of achieving participants fitness goals. Participants will feel confident and comfortable
while engaging in class workouts.

Goals:
1. Attendance: Our class goal was to have an average of 70% attendance throughout the entire
semester.
2. Fitness: Our goal was to improve everyones plank hold time by at least 20 seconds by the end of
the semester
3. Optional: Our class goal was to have a habit of exercising at least 4 days out of the week by the
end of the semester.


Bootcamp Mission Statement & Goals
Mission Statement:
Our mission is to improve participants quality of life by sharing our expertise on high intensity fitness.
We are committed to improving the health and well-being of our clients by pushing them to the limits of
their physical capabilities, while providing them with a fun competitive atmosphere.

Goals:
1. Attendance: Our class goal was to have an average of 75% attendance throughout the entire
semester.
2. Fitness: Our goal was to improve everyones plank hold time by at least 30 seconds by the end of
the semester.
3. Fitness: Our goal was to be able to have all participants do a least 10 pushups on their toes by the
end of the semester.



Circuit Training Graph 1






















This graph looks at the percentage of males and females that were enrolled in this Circuit Training class
this semester. Out of the ten participants enrolled, five were male and five were female. It is interesting
that there is an even number of participants that signed up for this class. Often times you would think
that more females would take a fitness class, but this graph shows otherwise. This data provides valuable
information when it comes to future programming. Men and women often times want to target different
areas of the body. Understanding how to satisfy both genders with the same workout is an important
aspect of writing an exercise program.
50% 50%
Participant Gender Ratio
Males
Females
Circuit Training Graph 2




The above data illustrates the percentage of participants that attended each class this semester. It also
shows the average attendance percentage of all the held classes, which was 54.29%. There were really
no major trends in attendance throughout the semester, except for the decrease in attendance towards the
middle and end of the semester. I think that the reason attendance dropped towards the last few weeks
was because it was the end of the semester and employees were busy with paperwork and finals. After
hearing from some of my participants, it also sounds like there were more meetings taking place within
the departments before classes were finished. I think recognizing when attendance levels are low and
identifying the reasons behind the decrease can help with future programming. Instructors can remove
the barriers causing low attendance and promote motivational factors to help increase attendance.







70.00%
80.00%
50.00%
60.00%
40.00%
60.00%
80.00%
90.00%
30.00%
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50.00%
80.00%
30.00%
70.00%
50.00%
80.00%
60.00%
40.00%
50.00%
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30.00%
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54.29%
0.00%
10.00%
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30.00%
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70.00%
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Class Dates
% of Participants in Class
Bootcamp Graph 1




This graph looks at the percentage of males and females that were enrolled in Bootcamp this semester.
There were eleven total participants enrolled in this class, seven of them were females and four of them
were males. Understanding the gender make up of a fitness class is important to know as an instructor.
This information can assist instructors in preparing an appropriate workout for both males and females.










36%
64%
Participant Gender Ratio
Male
Female
Bootcamp Graph 2




The above data represents the percentage of attendance recorded per class. That is how many
participants show up each class out of all of those participants enrolled in the class. The average
percentage of attendance throughout the semester was 58.26%, as seen above. We seemed to have a
consistent group of participants that would show up to class which is why there were no major decreases
in attendance percentage. I believe that we had the most attendance at the beginning of the semester,
because that is when the participants seem to be the most motivated to come and workout. Towards the
end of the semester we only had five continuous participants show up each week. There were also some
classes were guests came to test out or evaluate the class. Those participants attendance is not
represented in this graph.







64.00%
82.00%
91.00%
82.00%
64.00%
45.00%
82.00%
45.00%
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55.00%
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58.26%
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Class Dates
% of Participants in Class
Questions

Were high quality standards maintained?

I definitely believe that I maintained high quality standards throughout the semester in both of my
classes. I made a conscious effort to always start and end class on time so that participants did not feel
like they wasted their time. I tried to make good use of my entire class time, not wasting a minute with
non-related material. I used a variety of exercises for each of my classes, many of which my participants
said they had never done before. I also asked for feedback from my participants on a regular basis,
asking them what type of exercises or muscle groups they wanted to target. Our class had great
communication and I was able to work well with them on a professional level. I definitely felt like my
past classes provided me with quality knowledge to apply to my workouts. I was able to give the
appropriate variations and modifications required for exercises.

Did you accomplish your goals? Why or why not?

Circuit Training
Our class met two of their three goals this semester. We did not meet the attendance goal of an average
of 70% attendance throughout the semester. Our average attendance percentage was only 54.29%.
Although we did not meet the attendance goal, I was impressed with how many people enrolled and
came to class. According to two participants who have taken this class for 10 semesters, this semester
had the most participants enrolled and attending than any of the previous semesters. Everyone who
participated in the pre-plank test and post plank test improved their hold time by 20 seconds, except one
participant. I would still count this as a goal met, as this one participant had a hurt shoulder but still
improved on her time. Our last class goal was to have all participants develop a habit of exercising at
least 4 days a week. I had my participants tell me what exercise sessions they did each week and by the
middle of the semester all those participants were exercising 4 days a week or more. Most of my
participants were not only enrolled in my circuit training class two days a week, but were enrolled in
additional fitness classes which assisted in developing this exercise habit.

Bootcamp
Out of the three goals our class set for themselves this semester, we met two of them. We did not meet
the attendance goal of an average of 75% attendance throughout the semester. I think this had something
to do with the high intensity of the class, which many participants said that they did not totally expect.
The five participants who continuously attended class were those who could handle high intensity
workouts and push themselves. Our plank hold time goal was met as an average. On average, our class
improved their plank hold time by one minute, which is HUGE. Although not every individual improved
their time by 30 seconds, I would still say that this goal was met with the average time improvement. I
think that this time was improved not only because of increased core strength, but their mental ability to
push themselves a little further was also improved. The last goal to have everyone able to do ten push-
ups on their toes was also accomplished for those who came to class for the post test. For those
participants who did not come to class regularly, I do not think could do the ten push-ups on their toes,
but looking at those participants who were there for both the pre-test and post test, this goal was met.

Summarize class comments on their evaluations.

For both of my classes most of the comments were positive, there was nothing really bad that stuck out.
It was a little hard to know the full opinion of the entire class because only 2 people from my circuit
training and 6 people from bootcamp filled out the evaluation forms. The only negative comments were
from the participants in bootcamp and it was difficult to know which instructor they were referring to
when there were three of us who taught the one class. It looked like having three instructors was the
cause to most of the negative comments received by the bootcamp participants.

Which comments were received most frequently? Least frequently?

One of the comments that I received the most frequently was participants wanting me to correct their
form more. I definitely feel like this is something I could work on as I am trying to work on my
assertiveness. I also found it difficult to correct form when individuals have been doing these classes for
years and their form is perfect. I suppose in these situations I can provide more variations to help them
increase the intensity of their exercise. I also had frequent positive comments about the creativity of my
exercises and workouts. This is something I really worked hard on this semester as I didnt want my
participants to get bored in my classes. I was happy to see that my participants noticed the effort I put
towards making their classes interesting and fun. The least frequent comment I received were comments
that I was not friendly or enthusiastic. I always try to be friendly and approachable so I was happy I
didnt receive any bad feedback about my personality and relationship with my class participants.

Which comments surprised you the most?

One comment that surprised me was a complaint about the music and how it was always the same. This
surprised me because all three instructors have different music. We also always asked the participants
what type of music they wanted to work out to or if they had specific song requests and only one
participant made one suggestion. I guess I assumed that because participants were not speaking up, that
our music was ok, but the participants might not have felt candid enough to give suggestions. Another
comment that surprised me was a complaint about not going outside enough this semester. This was
surprising as we didnt really have weather that permitted us to go outside until the end of the semester.
One thing we could have done was ask the participants if they were interested in going outside even
when it was not warm and sunny.

Weekly Health Tips

1. Do a wall sit while brushing your teeth

2. Go to bed early: Average daily sleep time has decreased from nine hours to seven hours.
Epidemiologic studies have identified a correlation between short sleep and being overweight or
obese. Lack of sleep depresses the levels of leptin, the hormone that tells the brain were full, and
increases ghrelin, the hormone that makes us hungry. (Harvard Health Letter)

3.







4. Speak up about your health: Ask questions and state preferences when it comes to treatment.
Create dialogue with your doctor. If your doctor orders tests, here are some important questions
to ask: What do you think the symptoms indicate? Why is this test necessary? What therapists
are available? What is the prognosis? What could happen if we wait to have these tests done?
(Health Insight Town Hall Discussion and Harvard Health Letter)

5. http://www.choosemyplate.gov/food-
groups/downloads/TenTips/DGTipsheet30BeActiveAdults.pdf

6. Tip to avoid breaking a hip: If you find yourself falling over, try to fall straight back rather than
to the side. This will avoid a hip fracture. This is often times how older adults break their hips as
they dont like falling backward, because they cant see back there. They will then choose to fall
to the side, increasing their risks of a hip fracture. (Aging and Exercise class)

7.






8. Regular exercise has more power to protect your health than any medicine ever invented. It
reduces your resting heart rate, and allows your heart to work more efficiently. Exercise also
lowers blood pressure and improves your cholesterol and the way you process blood. Than can
help prevent heart disease, stroke and some forms of dementia. Strive for at least 150 minutes per
week of moderate-intensity exercise. (Harvard Health Letter)

9. Challenge yourself to park further away at the grocery store or take the stairs instead of the
elevator or escalator.

10. Dont Skip Breakfast: breakfast eaters are thinner than those who skip breakfast and run out the
door (Dr. Oz)

11. http://www.choosemyplate.gov/food-
groups/downloads/TenTips/DGTipsheet18EnjoyYourFood.pdf


Summary
I think one of the most important successes of my programs this semester was that I was able to keep the
workouts fun and unique for all of the participants. I loved being told that was a great work out by my
participants. This was something I was really nervous about when starting these classes so meeting this
personal goal was a major success for me. Another important success I had with my classes was being
able to develop a good relationship with each of them. I definitely felt like all of the participants felt
comfortable around me and could be themselves with me. I felt like I made some friendships with my
class participants and I think many of them felt the same way about me. This is such an important aspect
when it comes to being a fitness leader. People need to feel comfortable around you and need to feel like
they can trust what you are telling them as well as be candid with one another.