Running head: STARTING LINE FITNESS AND NUTRITION FUNDAMENTALS

Starting Line: Fitness and Nutrition Fundamentals for 2 Steps Ahead Clients

Learner Analysis and Learning Theories

Lesley C. Knapp

California State University Monterey Bay

IST520 Learning Theories

Dr. Tourtellotte

May 16, 2017

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TABLE OF CONTENTS

Introduction ..............................................................Error! Bookmark not defined.

Training Limitations ........................................................................................................... 3

Fitness and Nutrition Fundamentals Training Solution......................................... 3

Analysis ........................................................................................................................... 4

Learner Analysis/Needs Analysis................................................................................... 4

Content Analysis ................................................................................................................... 5

Design .............................................................................................................................. 6

Learning Theories ................................................................................................................ 6

Learning Objectives ............................................................................................................. 8

Test Instruments ............................................................................................................... 10

Delivery System and Media Decisions ....................................................................... 10

Instructional Strategies and Activities ...................................................................... 11

Evaluation ................................................................................................................... 11

Formative Evaluation....................................................................................................... 11

Summative Evaluation ..................................................................................................... 12

References ................................................................................................................... 13
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Starting Line: Fitness and Nutrition Fundamentals for 2 Steps Ahead Clients

Two Steps Ahead (often referred to as 2 Steps Ahead or 2SA) is a family owned

fitness center in the heart of Salinas, California. Its slogan, For the Athlete in You aims

to motivate and welcome individuals from all fitness backgrounds and levels. Over the

past 5 years, the 2 Steps Ahead name has become widely recognized in Monterey

County. However, due to this increasing popularity, this fitness center is facing some

challenges due to the rapid growth of members over the past few years.

Training Limitations

Due to time constraints and increasingly large class sizes, many group fitness

instructors find it difficult to thoroughly assess and correct their clients technique during

class. However, due to limited space and lack of funding, it is not feasible to increase

class sizes or hire more instructors to fix this issue.

Additionally, some clients have expressed interest in learning about nutrition that

will improve their athletic performance and body composition. However, because 2 Steps

Ahead does not have a dietician or nutritionist on staff, trainers are adhering to their

scope of practice by referring clients to outside agencies so they can receive proper

education regarding nutrition.

Fitness and Nutrition Fundamentals Training Solution

As a means of providing 2 Steps Ahead clients with a strong foundation in

exercise and nutrition, I am proposing the development of an interactive, three module

web based program entitled Starting Line, that takes even the most experienced athlete

back-to-basics. Two modules will break down the fundamental movements that trainers

implement during daily classes, therefore creating a facility-wide standard for all clients
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and trainers. This will decrease the risk of injury and allow clients to take ownership of

their fitness performance, by teaching them to evaluate their own individual strengths and

weaknesses.

A nutritional training module will cover the benefits of proper nutrition, how to

decipher food labels, and ultimately enable clients to calculate their micronutrient intake

based on their physical activity and goals. The overall objective of this project is to

empower clients at 2 Steps Ahead to take charge of their own movement and nutrition so

they can maximize their fitness performance and/or aesthetic goals.

Analysis

Learner Analysis/Needs Analysis

Clients at 2 Steps Ahead come from all walks of life, ranging from student

athletes, parents, business professionals, and those approaching their golden years. They

range from ages 18-72 and participate in indoor cycling, kettlebell classes, yoga, agility,

and mobility classes. Clients have expressed interest in wanting to improve their

technique and better familiarize themselves with fundamental, science based, fitness and

nutritional information. They also have the common goal of wanting to stay injury free

while engaging in activities that keep them strong, mobile, and healthy.

2 Steps Ahead offers seven different class options: Functional Interval Training,

Mobility Fit, Indoor Cycling, PiYo, Total Body Conditioning, R.I.P.P.E.D, and Yoga.

Additionally, throughout the year, clients and trainers join together to participate in

community outreach activities, local races, and endurance events. Therefore, over the

past 2 years, this facility has seen a tremendous influx of new members, many with

limited fitness backgrounds or those who have learned improper exercise form in the
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past. Many times, despite on the spot correction from trainers, clients still do not fully

understand how or why they are moving incorrectly. Also, because the instructors have

varying levels of experience and certifications, there are inconsistencies in cueing,

correction, and knowledge, which may cause confusion for some clients. This increases

the potential for injury, which could damage 2 Steps Aheads reputation and negatively

affect business.

Regarding nutrition, many clients are interested in learning about nutrition but are

frustrated and confused due to information overload and a lack of solid, science based

information. Many clients find it hard to weed through the overwhelming number of

inaccuracies, quick fixes, and fad diets found on the Internet or on TV. However, due to

staff shortage and financial limitations, it is not feasible to hire an assistant instructor or a

nutritionist at this time to close these performance gaps. Providing an online training and

nutrition guide for clients would be a cost effective and feasible solution. It will also

serve as advertising and welcome more clients at the same time. The biggest struggle will

be getting the trainers on the same page as far as what content to include, but I believe

giving everyone adequate time and input will create cohesion among the trainers and

staff, and provide them with a sense of pride and ownership of this project.

Content Analysis

To create this Starting Line program, I will be referencing three of the top experts in

the field of fitness: Bret Contreras, Brad Schoenfeld, and Danny Dreyer, creator of the

Chi Running Method. Regarding nutrition, I will reference peer reviewed studies from

Lyle McDonald and Alan Aragon, two very well-known authors and nutrition

researchers. I will use their research to create a web-based program with three initial on-
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screen options: a bodyweight exercise instructional module, a running instructional

module, and a nutritional module. These modules will be available on the 2 Steps Ahead

website for current and potential members to view at anytime. Having these modules

available will not only set the standard for current 2 Steps Ahead members and trainers,

but they will serve as advertising for future clients as well. When potential members see

these tutorials, they will realize that 2 Steps Ahead coaches invest in their clients.

Newcomers will also be able to arrive to their first class prepared and knowing what to

expect.

Each module will begin with a brief presentation on why these fundamentals are

important and how they will enhance athletic performance, reduce injury, and set the

foundation for more challenging exercises. The Module 1 exercise tutorial will

demonstrate the basic movements that are the backbone of 2 Steps Ahead fitness

programs: the squat, hip hinge, overhead press, and push-up. Module 2 will instruct

clients on basic running mechanics and ways to improve stride, increase speed, and

decrease injury. Module 3, nutrition, will teach members how nutrition plays a crucial

role in their energy levels, recovery time, and body composition. It will also break down

carbohydrates, proteins, and fats and how the body uses each one for energy.

Design

Learning Theories

Due to the diverse backgrounds of the learners, it is imperative that various

learning theories are researched and considered when creating each module. The theories

that are most appropriate for this type of e-learning course are the Expectancy-Value

Theory by Eccles et al and B.F. Skinners Operant Conditioning.

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The Expectancy-Value Theory is a motivational theory that focuses on the way a

learner perceives his or her abilities. Motivation is also determined by the amount of

influence the learner believes he or she has over the final learning outcome (Roberts,

2007). If a client believes their hard work will pay off in the gym, they are more likely to

stick to a program and consistently become stronger and more physically fit. On the other

hand, if a client lacks self-confidence and does not value exercise, they may not be as

successful in their fitness endeavors and in some cases, may quit before they even begin

to see results. While this theory is most commonly discussed when dealing with children,

it is appropriate in this context because the clients are learning a physical task for the first

time and may feel vulnerable or insecure about their abilities. It is important to focus on

motivating the client from the beginning by showing them how learning about exercise

and nutrition can add value to their life, in the form of improved health, longevity, and

less pain. One way to do this is to share before and after stories of other clients who have

been successful despite inexperience or challenges. If the client does not see value in the

learning, they will not pursue the task. There are four task values that this course will

assess: attainment value (client can perform the exercises with proper form), intrinsic

value (the client enjoys the process), utility value (the exercises are useful in daily life)

and cost (financial, time, comfort)(Gredler, 2009).

Operant Conditioning is a type of Behaviorism Theory that attempts to modify

behavior through positive and negative reinforcement (J.L. 2015). Understanding human

behavior is crucial in order to facilitate change in the learner. Anyone can create an

effective workout routine but until a trainer understands how to implement it based on a

persons specific goals, personality, and abilities, it wont necessarily create lasting or
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meaningful change. This course will attempt to focus on the personal aspect of training

and employ positive reinforcement to guide the learner through the course. According to

Skinner, a simple way to shape behavior is to provide feedback on learner performance,

e.g. compliments, approval, encouragement, and affirmation (McLeod, 2015). A

variable-ratio produces the highest response rate for students learning a new task,

whereby initially reinforcement (e.g. praise) occurs at frequent intervals, and as the

performance improves reinforcement occurs less frequently, until eventually only

exceptional outcomes are reinforced (McLeod, 2015). Skinner also emphasizes the

importance of providing immediate reinforcement after a certain behavior (Gredler,

2009). Therefore, when a client answers a quiz question correctly, a pop up will appear

with a positive affirmation and they will be able to proceed to the next section. If a

member completes one module, they will receive a small prize that also serves as

advertising for 2 Steps, (a key chain, water bottle, sweat band, etc). They will receive a

free personal training session if they complete all of the modules.

Learning Objectives

The Starting Line course will consist of three modules, each with their own

unique objectives. The objectives require the clients to physically perform the action as

they follow along with the fitness modules. They are also expected to calculate their

nutritional intake, in order to apply the knowledge to their own personal needs.

o Bodyweight Module Objectives

At the end of the body weight module, squat tutorial, clients will be

able to perform a bodyweight squat while keeping their heels down,

chest up, core engaged, and spine neutral (Contreras, 2016).

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At the end of the body weight module, hip hinge tutorial, clients will

be able to perform a hip hinge while keeping their hamstrings

activated, knees slightly bent, spine neutral, while simulating a

standing jump position.

At the end of the bodyweight module, overhead press tutorial, clients

will be able to perform an overhead press while keeping the bicep in

line with the ear, elbows locked, and maintaining a tight core and

extended thoracic spine (Schoenfeld, 2013).

At the end of the bodyweight module, pushup tutorial, clients will be

able to perform a pushup on the ground or elevated surface while

keeping their core engaged, head neutral, and elbows tucked close to

the ribs (Schoenfeld, 2013).

o Running Module Objective

At the end of the running module, clients will be able to run while

using incorporating a forward lean, a rear arm swing, a mid-foot

landing, while keeping the pelvis rotating equally in both directions

(Dreyer, 2015).

o Nutrition Module Objective

At the end of the nutrition module, clients will be able to calculate

micronutrient intake based on a given daily caloric intake and activity

level.

At the end of the nutrition module, given a nutrition label, clients will

be able to recognize where to find each macronutrient and the amount

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per serving with 100% accuracy.

Test Instruments

Each module will consist of a description of each exercise as well as 3-4 key

components to remember before performing it. After reading the exercise cues, clients

will watch an interactive video showing the exercise in action. During the video, clients

will be asked to perform along with the video. Then a quiz will pop up asking the client

what is either correct or incorrect about their own movement and that of the person on

screen and give them a chance to correct it. This will ensure that not only can the clients

list the proper written cues but they can also recognize them when they see them being

properly or improperly performed. This will enable each client to become their own

coach and assist them in taking ownership of their movement. At the end of each module

there will also be a comprehensive multiple choice quiz that will help the client determine

if they met the objectives of the course and recommend areas they should review further.

Delivery System and Media Decisions

Watching videos, performing the exercises, and then answering questions at the

end of each module will show clients how to take charge of their learning and apply these

skills during class and in their everyday lives. Instructing clients to perform basic

movements from the comfort of their homes will allow them to assess their own

performance without the pressure or fast pace of a gym environment. Focusing on

technique will enable clients and trainers to feel comfortable adding resistance, varying

speed, and increasing repetitions in the future. This training will prepare new and current

clients of 2 Steps ahead to participate in classes without silently wondering, Am I doing

this right?
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Instructional Strategies and Activities

The instruction will consist of a written introduction to each module and

subcategory followed by a video showing and explaining each exercise in detail. The

videos will be under 5 minutes each because it is important that the clients spend more

time on application and practicing their own movement. In addition to practicing each

movement after it is demonstrated, the clients will take short quizzes during each video

via PlayPosit to make sure they are remembering the proper cues of each exercise. In the

nutrition module, there will be a short video on macronutrient tracking and an overview

of each macronutrient and its purpose. Clients will be given an online calculator and use

it to calculate the total calories of a food item when provided with the number of fat,

carbohydrate, and protein grams. The final activity will include calculating their own

TDEE (total daily energy expenditure) and ideal balance of macronutrients based on their

activity level and goals. I will use the IIFYM (If it Fits Your Macros) website to assist

clients with this calculation because it simplifies the math and explains the various

activity level multipliers as well as acronyms such as BMR (basic metabolic rate) and

NEAT (non-exercise activity thermogenesis) (2016).

Evaluation

Formative Evaluation

At the end of each module, clients will be asked to complete a short questionnaire

about their experience in the course. They will be asked to rate their knowledge of the

subject matter before they took the course and after completion. Finally, they will be

asked about their likelihood to recommend this fundamentals training to others. If the
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clients found the training useful and will recommend it to others, it is possible that 2

Steps Ahead will see an increase in the number of new members in the upcoming year.

Summative Evaluation

Two weeks before this module is released, 2 Steps Ahead trainers will be

provided with evaluation forms before each class so they can make a note of how many

members they had in each class and how many struggled with remembering certain

exercise cues. They will also make note of any injuries or complaints that have been

brought to their attention. Finally, they will ask clients about any changes in body

composition or energy levels if they have decided to track their macronutrient intake. 3

months after course implementation, these same trainers will complete the evaluation

forms again and see if these numbers have increased. This course will be considered

successful if 2 Steps Ahead members show a newfound confidence in their movement

and improve their technique while running, or performing the squat, hip hinge, overhead

press, and pushup. It will also be successful if clients begin to show changes in body

composition and overall energy levels based on what they learned from the nutrition

module.
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References

Aragon, A. (2016). Peer Reviewed Publications. Retrieved December 9, 2016, from

https://alanaragon.com/articles/

Contreras, B. (2016). Home - Bret Contreras. Retrieved December 12, 2016, from

https://bretcontreras.com/

Dreyer, D. (2015). Chi Running. Retrieved December 10, 2016, from

http://www.chirunning.com/

Fishbein, M., & Ajzen, I. (1975). Belief, Attitude, Intention, and Behavior: An

Introduction to Theory and Research. Reading, MA: Addison-Wesley.

Gredler, M. E. (2009). Learning and instruction: theory into practice. Upper Saddle

River, NJ: Merrill Pearson.

Instructional Development Timeline. (n.d.). Retrieved May 10, 2017, from http://my-

ecoach.com/project.php?id=12152&project_step=28465

J L, "Classical and Operant Conditioning (Skinner)," in Learning Theories, June 19,

2015, https://www.learning-theories.com/operant-conditioning-skinner.html.

McDonald, L. (2008). Bodyrecomposition - The Home of Lyle McDonald. Retrieved

December 9, 2016, from http://www.bodyrecomposition.com/

McLeod, S. A. (2015). Skinner - Operant Conditioning. Retrieved from

www.simplypsychology.org/operant-conditioning.html

Roberts, Janet M., " Expectancy-Value Theory of Achievement Motivation and the

Enumeration of Possible Selves: Evidence for Outcomes During Emerging

Adulthood" (2007). Master's Theses and Doctoral Dissertations. Paper 59.

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Schoenfeld, B. (2013). Lookgreatnaked.com - - Fitness Articles: Exercise, Nutrition,

Supplementation By Brad Schoenfeld. Retrieved December 9, 2016, from

http://www.lookgreatnaked.com/fitness_articles_by_brad_schoenfeld.php

The most accurate TDEE Calculator online for Weight loss IIFYM. (2016). Retrieved

December 11, 2016, from https://www.iifym.com/tdee-calculator/

http://commons.emich.edu/cgi/viewcontent.cgi?article=1058&context=theses