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Starting Line: Fitness and Nutrition Fundamentals for 2 Steps Ahead Clients
Lesley C. Knapp
Dr. Tourtellotte
TABLE OF CONTENTS
Analysis ........................................................................................................................... 4
Design .............................................................................................................................. 6
Evaluation ................................................................................................................... 11
Formative Evaluation....................................................................................................... 11
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
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
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
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
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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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
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
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)
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
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
exceptional outcomes are reinforced (McLeod, 2015). Skinner also emphasizes the
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
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.
At the end of the body weight module, squat tutorial, clients will be
At the end of the body weight module, hip hinge tutorial, clients will
line with the ear, elbows locked, and maintaining a tight core and
keeping their core engaged, head neutral, and elbows tucked close to
At the end of the running module, clients will be able to run while
(Dreyer, 2015).
level.
At the end of the nutrition module, given a nutrition label, clients will
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.
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
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
this right?
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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
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
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
https://alanaragon.com/articles/
Contreras, B. (2016). Home - Bret Contreras. Retrieved December 12, 2016, from
https://bretcontreras.com/
http://www.chirunning.com/
Fishbein, M., & Ajzen, I. (1975). Belief, Attitude, Intention, and Behavior: An
Gredler, M. E. (2009). Learning and instruction: theory into practice. Upper Saddle
Instructional Development Timeline. (n.d.). Retrieved May 10, 2017, from http://my-
ecoach.com/project.php?id=12152&project_step=28465
2015, https://www.learning-theories.com/operant-conditioning-skinner.html.
www.simplypsychology.org/operant-conditioning.html
Roberts, Janet M., " Expectancy-Value Theory of Achievement Motivation and the
http://www.lookgreatnaked.com/fitness_articles_by_brad_schoenfeld.php
The most accurate TDEE Calculator online for Weight loss IIFYM. (2016). Retrieved
http://commons.emich.edu/cgi/viewcontent.cgi?article=1058&context=theses