Running head: STARTING LINE FITNESS AND NUTRITION FUNDAMENTALS

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

Lesley C. Knapp

California State University Monterey Bay

IST522 Instructional Design

Professor Farrington

Dec 13, 2016

STARTING LINE FITNESS COURSE 2

TABLE OF CONTENTS

Introduction .................................................................................................................. 4

Training Limitations ........................................................................................................... 4

Fitness and Nutrition Fundamentals Training Solution ........................................ 4

Analysis ........................................................................................................................... 5

Needs Analysis/Performance Gap Analysis ................................................................ 5

Learner Analysis ................................................................................................................... 6

Workplace/Environmental/Setting Analysis ............................................................ 7

Content Analysis ................................................................................................................... 8

Design .............................................................................................................................. 9

Literature Review/Environmental Scan ...................................................................... 9

Learning Objectives ............................................................................................................. 9

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

Delivery System and Media Decisions ....................................................................... 11

Instructional Strategies and Activities ...................................................................... 12

Development and Implementation .................................................................... 12

List of Major Deliverables .............................................................................................. 12

Development Plan ............................................................................................................. 13

Implementation Plan ....................................................................................................... 14

Evaluation ................................................................................................................... 14

Formative Evaluation ...................................................................................................... 14

Summative Evaluation..................................................................................................... 14
STARTING LINE FITNESS COURSE 3

References................................................................................................................... 15
STARTING LINE FITNESS COURSE 4

Introduction

Two Steps Ahead (often referred to as 2 Steps Ahead or 2SA) is 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 to provide 2 Steps Ahead clients with a strong foundation in exercise

and nutrition, I am proposing over the 8 months, the development of an interactive, 3-

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
STARTING LINE FITNESS COURSE 5

standard for all clients 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. I am anticipating an

implementation date of 1 May 2017 and conducting an evaluation of the program from

May-October 2017.

Analysis

Needs Analysis/Performance Gap Analysis

2 Steps Ahead offers 7 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

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
STARTING LINE FITNESS COURSE 6

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

they 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 to the gym and welcome more clients at

the same time. Because this training will be optional, I do not anticipate any unintended

side effects at this time. I think the biggest struggle will be getting all of 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.

Learner 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. Because I am a
STARTING LINE FITNESS COURSE 7

trainer at this facility, I did not have to do much additional learner analysis, other than my

daily responsibilities of building rapport with clients and helping them reach and

maintain their goals.

Workplace/Environmental/Setting Analysis

I contacted the owners and trainers at 2 Steps Ahead to get their input on creating

a Starting Line: Fitness and Nutrition Fundamentals program for their clients. I

organized a meeting with ten staff members (some of whom are both owners and

trainers) to discuss if this type of training would solve some of the challenges 2 Steps

Ahead is currently facing. Overall, among the ten staff members I spoke with, seven

seemed very excited about offering a fundamentals course and thought it could solve

several problems, two seemed moderately interested, and one trainer liked the idea but

expressed doubt that members would participate in the program on their own and

suggested a series of in-person training sessions instead. Luckily, the gym owners

supported my proposal and gave me the go-ahead to interview clients. I decided to

contact 20 people via email. I chose these specific individuals because they have been

very active in some of the exercise or nutritional challenges 2 Steps Ahead has offered in

the past. Also, they have individually expressed their interest in learning more about

nutrition for either weight loss purposes or to aid in their recovery after workouts. All

respondents agreed that this is a problem worth solving and they would like to see

nutritional guidance offered as part of their gym membership. Additionally, trainers and

clients agreed that more focused exercise instruction is important to get everyone on the

same page when it comes to technique. Due to the positive response I have received from

owners, trainers and clients, I will begin to create the Starting Line: Fitness and Nutrition
STARTING LINE FITNESS COURSE 8

Fundamentals course, while continuing to request feedback throughout the process.

Content Analysis

To create this Starting Line program, I will seek out experts in the fields of

nutrition and exercise science and use their research to create a web-based program with

three initial on-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 more likely 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.
STARTING LINE FITNESS COURSE 9

Design

Literature Review/Environmental Scan

To assist in the design of this course, 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. In regard to nutrition, I will reference peer reviewed studies from

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

researchers.

Learning Objectives

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

unique objectives. All of the objectives are based in constructivism because they require

the clients to physically perform 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).

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

STARTING LINE FITNESS COURSE 10

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

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
STARTING LINE FITNESS COURSE 11

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?

I am planning to create instructional videos using Camtasia and I will use

PlayPosit to assess the learners progress through interactive videos; each module should

take a member 45-60 minutes to complete. I believe this is feasible because this is about

the amount of time each member invests in taking a fitness class each day and the

knowledge will carry over to their performance. If a member goes to the 2 Steps Ahead

website and completes one module, they will receive a small prize that also serves as
STARTING LINE FITNESS COURSE 12

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

shirt if they complete all of the modules.

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 I want the clients to 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).

Development and Implementation

List of Major Deliverables

2 Steps Ahead Website (currently being revised by owners)

Job aid PDF for clients that lists formulas and common fitness related acronyms

1 video of the gym instructors introducing the course and explaining its
STARTING LINE FITNESS COURSE 13

importance and perks for completion

3 Power Point slide shows introducing each module - Bodyweight exercise,

Running, and Nutrition

5 Interactive videos to show each exercise, to include quizzes that will engage the

client and remind them of common cues

1 video giving an overview of macronutrients and how to calculate them

Link to the IIFYM calculator

4 example food labels that are missing a key element (calories, fat grams etc.,) so

the client has to make the proper calculations to determine the missing piece

Feedback questions on the course

Development Plan

I am creating all of the videos myself and with the other staff members because I

want the clients to have a familiar face to guide them through the course. I have already

recruited two team members to assist me with videography and creating the script. We

are planning to begin filming at the end of January and expect to have all videos

completely edited by mid-February. Creating the script and filming the videos first will

allow us to preview them to members and non-members of 2 Steps Ahead and update

them if necessary to better meet their needs. I expect to have the Power Point slides

introducing each module completed by the end of February. The food labels will be

edited in Photoshop and should be ready to go by the beginning of March. I will then

review the materials I have created and use them to make the job aid listing common

terminology or acronyms. By April, I expect to have all three modules ready for review

by the rest of the staff and the owners. They will be working side by side with me on this
STARTING LINE FITNESS COURSE 14

project throughout, however, I think once they see it all put together it will be easier to

provide feedback and suggestions.

Implementation Plan

Once the owners approve the overall course in April, I will begin working with

the 2 Steps Ahead website designer to put the modules online. We already have a close

working relationship so I will ensure that when I create each module, I am consulting her

throughout the process so there are no surprises when its time to put it online. By May

2017, we should have any kinks out and the course should be easily accessible to our

members. I will use the 2 Steps Ahead weekly email newsletter and Facebook page let

our clients know that the course is available and why they should complete it.

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

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

For 2 weeks in April 2017, 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
STARTING LINE FITNESS COURSE 15

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. In

August, 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.
STARTING LINE FITNESS COURSE 16

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/

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

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

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/