Create a new paragraph of approximately equal length for each response (three paragraphs).

- What is the primary behaviour you want to change or enhance? Explain your reason for choosing your selected practice and desired outcomes for the 4-week plan

- Habit construction - record the following

o Routine: What is the behaviour you want to form (include time, duration, intensity as appropriate)

o Lower the Barriers: How will you make compliance to the practice easier or lessen the challenges of completing the practice?

o Associations to already habituated behaviours: How will you tie this new practice to other behaviours that are stable in your routine?

Cue: What will you use to remind you to practice this behaviour? (e.g. phone reminder, notes on the mirror)

o Reward: What will be the positive incentive (could be desired outcome) you provide?

- Assessment: Include details about how you will assess or measure the degree to which you achieved your outcomes(think SMART goals) at the end of your 4-week practice. Consider what progression of measurable achievements might be involved in achieving your goals (e.g. WEEK 1: 75 minutes of moderate cardio / WEEK 2: 90 minutes of moderate cardio / WEEK 3: 120 minutes of moderate cardio / WEEK 4 . . . )

Page 2

Create a new paragraph of approximately equal length (1/2 pg) for each summary (two paragraphs)

 

- Find two sources that address the practice you are going to follow in your 4-week flourishing plan. Peer-reviewed journal articles or books are best. If you want to confirm a source will be considered valid please check in advance with your instructors. 

- Summarize the main points of the article (no long quotes) and highlight the insights it can offer your plan and practice in terms of identifying potential outcomes, patterns of practice, conditions for practice, etc.

 

Format:

o Source 1 Summary (half a page). Do NOT include your full reference details in this section (in body-text citations only).

o Source 2 Summary (half a page). Do NOT include your full reference details in this section (in body-text citations only).

o Be sure to cite your sources properly and include a reference list (using APA formatting guidelines)

Page 3

-   Sample log sheet you will use to record your data collected from your practice. Design a log sheet that records the important components of the practise. (see the PAA log sheets for examples in your chosen practisce)  Also include comments on your psychological/spiritual state prior, during or following the practise. 

 *For your plan- 

Personal Fitness/Physical Activity

Create a fitness/physical activity plan designed to help you achieve your health and/or fitness goal(s). Each time you exercise or do physical activity, record details on what you did in your plan log. Here are details to record for the different categories of fitness and physical activities that might be in your plan. 

 

Each week should total 150 minutes of moderate exercise or 75 minutes of vigorous exercise.

Some tips on what to record or pay attention to, depending on the activities you choose:

 

• Sports, recreation, manual labour or other forms of physical activity: record what you did, how long you did it for and average Rate of Perceived Exertion (RPE) e.g.,1-10 self-rating of how hard you were working)

• Cardio: mode (e.g. running, cycling), method (e.g. continuous, interval), time, and heart rate or RPE (1-10 self-rating of how hard you were working)

• Corrective exercise: this will depend on what category the exercise falls in

o Mobility: muscle(s) stretching, type of stretch (e.g. dynamic or static). Include reps (if dynamic) or hold time (if static) 

o Resistance exercises: (see resistance training below for what details to include) 

o Include any lifestyle modifications: (e.g. remembering to sit up straight in class, use a standing desk, hold phone up to eye height, squeeze glutes when standing, etc.) 

• Resistance training: record exercise name, sets, reps, weight used (unless doing body weight – in that case include any important notes on body position or range of motion that you are using for progression. 

• Fitness classes: list the class name, class length, provide a brief description of the class workout, and list your average RPE (1-10 self-rating of how hard you were working)

• Record any other notes on how your session went: (e.g. “felt tired today”, “shoulder doesn’t like that exercise”, “set a PR – personal record!”)

In the template, you will see four weekly plan log sheets. For each day of the week, record what you did to implement your plan. See the plan options above for what you should include for your chosen option. This does not have to be long, but it should be detailed. This should be written in full sentences, not bullet points.

USE THE LOG TEMPLATE BELOW TO RECORD YOUR ACTIVITIES

Week 1: dates???

Day	Details	Comments
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

 

 

 

FNDN102/4-week proposal/marking rubric
Professionalism / Formatting
/2.5: title page (complete APA, including running head)	2.5	2.5
/2.5:  grammar/spelling/sentence structure font/line-spacing (meet syllabus criteria?)	2.5	2.5
Sub-total	5	5
Plan
/5:  details of the type of practice and why	5	5
/5: details on duration, frequency and intensity of practice	5	5
/5: cues, rewards	5	5
/5:  desired outcomes clearly identified, measurable and relevant	5	5
Sub-total	20	20
Resources
/5: Journal articles or books? (2.5 pts each / max 2.5 pts if not journal articles or books) full references	5	5
/5: Quality of summary –  2-very brief/3-meets basic requirement/4-good, comprehensive summary/5-concise, articulate, flawless writing	7.5	7.5
/5: Quality of summary – /5: Quality of summary –  2-very brief/3-meets basic requirement/4-good, comprehensive summary/5-concise, articulate, flawless writing	7.5	7.5
Sub-total	20	20
Log Sheet
/1 weekly or daily sheet	1	1
/4 items included in the log sheet appropriate to the options	4	4
Sub-total	5	5
Total	50	50
COMMENTS