Instructional Design Document

"How to create a personalize fitness plan"

This minicourse will guide participants through the process of creating a personalized fitness plan that aligns with their unique goals, fitness levels, and lifestyles. It addresses the common knowledge gap of designing an effective and sustainable workout routine by teaching learners how to select exercises, set realistic goals, and structure their workouts for maximum results. By the end of the course, participants will be able to identify the key components of a personalized fitness plan, assess their current fitness level, design a balanced routine that includes cardiovascular, strength, and flexibility training, and customize their plan to achieve specific goals like weight loss, muscle gain, or improved endurance. Learners will also gain strategies to stay consistent and motivated, such as setting achievable goals and tracking progress, while understanding the role of rest, nutrition, and mental wellness in sustaining a successful fitness plan. Ultimately, participants will have the tools to develop, implement, and maintain a fitness plan that fits their needs and lifestyle.

Knowledge Gap

A knowledge gap in making a fitness plan refers to a lack of understanding or awareness of key concepts or information needed to create an effective and personalized fitness routine.

I wish to address the following common knowledge gaps:

Identifying and Understanding Individual Fitness Needs: Not everyone has the same fitness goals or capabilities. A gap may exist in understanding how to tailor a plan based on an individual's age, fitness level, health conditions, or specific goals (e.g., weight loss, strength building, endurance).
Exercise Selection: Lack of knowledge about which exercises are most effective for achieving specific fitness goals can be a barrier. There may be confusion about how to balance cardiovascular, strength, flexibility, and mobility exercises.
Progression and Adaptation: A fitness plan needs to evolve over time to continue making progress. People may not know how to gradually increase intensity, volume, or complexity of exercises to avoid plateaus and ensure continued improvement.
Recovery and Rest: The importance of rest and recovery in a fitness plan is often overlooked. A knowledge gap may exist regarding how much recovery time is necessary and how it contributes to muscle growth and injury prevention.
Nutrition: Fitness plans are often coupled with nutrition guidelines, but people may not understand the role of diet in supporting fitness goals, such as the need for proper macronutrient balance, hydration, or nutrient timing for optimal performance and recovery.
Tracking Progress: Understanding how to track and measure progress (e.g., through fitness assessments, metrics, or journaling) is essential for adjusting a fitness plan. A knowledge gap may exist in recognizing which metrics are relevant for different fitness goals.

It is important that I address all of these knowledge gaps because they all play an important role in creating and effective fitness plan.

Overview

Purpose of the Course:
The purpose of this course is to empower individuals to create personalized fitness plans that align with their specific goals, preferences, and fitness levels, allowing them to achieve better health and fitness outcomes.

Learners’ Expected Knowledge/Skills:
By the end of the course, learners will be able to design a tailored fitness plan, select appropriate exercises, set achievable fitness goals, and structure their workouts for optimal progress. They will also understand how to track progress and adapt their plans based on results.

Audience:
This course is intended for beginners or individuals who may have limited experience in fitness planning, as well as those looking to refine their current workout routines. It is suitable for anyone wanting to establish or improve a structured approach to fitness.

Course Access:
The course will be accessed online via a learning platform (such as a website or app) that supports video tutorials, downloadable resources, and interactive exercises. It will be self-paced, allowing learners to work through the materials at their convenience.

Instructional Strategy:
The course will adopt a blended learning strategy, combining video lectures, written guides, and interactive activities. It will focus on providing clear explanations of fitness concepts, practical exercises, and examples. Additionally, learners will be encouraged to reflect on their goals and progress through prompts and worksheets.

Interactive Elements:
Interactive elements will include goal-setting templates and an interactive progress trackers to help learners stay motivated.

Assessment:
Learners will be assessed through practical assignments where they create and submit their fitness plans. The assessment will focus on the ability to design a well-rounded, personalized plan and demonstrate an understanding of the principles taught in the course.

Target Audience

The target audience for the minicourse "How to Make a Personalized Fitness Plan" includes English-speaking adults aged 18-45 with internet access, regardless of race,geographic location, background, culture, weight, or fitness level. They likely have a high school diploma or higher and some basic knowledge of fitness and health. Many are employed in office or customer-facing jobs with sedentary lifestyles, and some may also be students or parents seeking flexible fitness options. Their fitness goals range from weight loss and strength building to stress management and general health improvement. While they may have tried generic fitness plans before, they struggle with creating a sustainable, personalized plan that fits into their busy and diverse lifestyles. This group is tech-savvy, using fitness apps and social media for tracking, but may need guidance on tailoring their workout plans. They value inclusivity and need time-efficient solutions that can work around their work, family, and education commitments.

Course Type

Course Modality

The mini course will be a step by step course. I chose this type of course because the process of learning how to create an effective and personalized fitness plan requires manageable, in-depth instructions of each action. Each step will grant the learner the knowledge and tools to develop a plan tailored to their own fitness goals, needs, and lifestyle.The course will consist of a series of modules that address common knowledge gaps learners face when creating a personalized fitness plan, such as identifying fitness goals, exercise selection, rest and recovery, nutrition, fitness progression, and fitness tracking. Each module will focus on one of these areas and provide actionable steps that learners can apply to design their own fitness plan. The course will combine video demonstrations, written content, assessments, and interactive worksheets to ensure that learners not only understand the key concepts but also have practical tools to implement them. This approach will help bridge the gap between theory and real-world application, enabling learners to build a fitness plan tailored to their individual needs and goals.

The minicourse will be delivered in an asynchronous, online format, combining video tutorials, written guides, interactive worksheets, quizzes, interactive and downloadable worksheets and discussion forums. Learners can progress at their own pace, with flexible access to materials and the ability to revisit content as needed.

This format is ideal because it gives learners the flexibility to apply the course content to their personal needs and schedule. It accommodates different learning styles through videos, written materials, and interactive tools, ensuring a personalized, hands-on approach to fitness planning. Additionally, the format provides accessibility for people with different abilities by offering adjustable speed for videos, text-based materials for those who prefer reading, and downloadable resources for offline use.

Course Learning Objectives

By the end of this course, learners will be able to:

Identify the key components of a personalized fitness plan, including goals, exercises, and recovery strategies.
Assess their current fitness level and determine appropriate starting points for their plan.
Design a balanced fitness routine that integrates cardiovascular, strength, and flexibility training.
Customize a fitness plan to achieve specific goals like weight loss, muscle gain, or endurance improvement.
Apply strategies to stay consistent and motivated, such as setting realistic goals, tracking progress, and finding accountability.
Recognize the role of rest, nutrition, and mental wellness in sustaining a successful fitness plan.

Course Learning Outcomes

Learners will design a personalized fitness plan tailored to their goals (e.g., weight loss, muscle gain, improved endurance).
Students will track their fitness progress and adjust their plan to ensure continuous improvement.
Learners will apply fitness principles to maintain a balanced workout routine that incorporates strength, cardio, and flexibility.

Learning Objectives

CLO 1: Learners will design a personalized fitness plan tailored to their goals (e.g., weight loss, muscle gain, improved endurance).

WLO 1: Identify the key components of a personalized fitness plan, including goals, exercises, and recovery strategies.
WLO 4: Customize a fitness plan to achieve specific goals like weight loss, muscle gain, or endurance improvement.

CLO 1 focuses on designing a personalized fitness plan, and learning objectives such as identifying key components (WLO 1) and customizing the plan for specific goals (WLO 4) directly support this outcome.

CLO 2: Students will track their fitness progress and adjust their plan to ensure continuous improvement.

WLO 2: Assess their current fitness level and determine appropriate starting points for their plan.
WLO 5: Apply strategies to stay consistent and motivated, such as setting realistic goals, tracking progress, and finding accountability.

CLO 2 centers on tracking and adjusting the fitness plan for improvement, with objectives like assessing fitness levels (WLO 2) and applying consistency strategies (WLO 5) directly linking to this outcome.

CLO 3: Learners will apply fitness principles to maintain a balanced workout routine that incorporates strength, cardio, and flexibility.

WLO 3: Design a balanced fitness routine that integrates cardiovascular, strength, and flexibility training.
WLO 6: Recognize the role of rest, nutrition, and mental wellness in sustaining a successful fitness plan.

CLO 3 emphasizes a balanced fitness routine, with objectives like designing a balanced routine (WLO 3) and understanding the role of rest, nutrition, and wellness (WLO 6) aligning with this outcome.

Learning Activities

Fitness Goal Setting Exercise: Define SMART fitness goals (e.g., weight loss, strength, endurance).

Body Composition Assessment: Participants use a body fat percentage and BMI calculator (or similar tools) to assess their current fitness level and learn how these metrics impact their personalized fitness plan.

Personalized Workout Routine Design: Use a digital tool or app to select exercises and create a weekly workout plan, then share and discuss the routine with peers for suggestions.

Interactive Nutrition Planning: Take a quick nutrition quiz to understand macronutrients and then build a sample meal plan based on fitness goals, receiving instant feedback on balance and nutrient needs.

Personalized Fitness Plan Outline: Create a detailed outline of fitness goals, exercises, and recovery strategies.

Interactive Wellness Discussion: Engage in a group discussion on the role of rest, nutrition, and mental health in supporting fitness goals. Participants will share strategies for integrating rest and recovery into their routines.

Fitness Progress Tracker Challenge: Track workouts and progress using a fitness app or printable log, then adjust routines based on tracked results, sharing progress and tips in a group discussion.

Instructional Design Model

I plan on using ADDIE Model, Understanding by Design (UDB), and Dick and Carey Model. The ADDIE Model and Dick and Carey models are structured enough to allow for thorough planning and alignment of learning goals, content, and assessments, while still offering some flexibility for adjustments at key points. UbD may be used if my course goals evolve, and I want to ensure clear and measurable outcomes.

Assessment Strategies

Self-Assessment Submission: Learners submit a report with their body composition data and fitness test results (e.g., resting heart rate, endurance tests). Instructors provide feedback on the accuracy of self-assessment and suggest potential starting points based on their results.

This assessment ensures that learners have a clear understanding of their fitness baseline, enabling them to make informed decisions when setting goals.
Goal Review: Learners submit their SMART goals for instructor review. Feedback will be provided to ensure the goals are clearly defined, realistic, and aligned with their current fitness level.

This assessment ensures that learners have set achievable goals based on their fitness assessments.
Peer Feedback: Learners share their workout routines with peers for constructive feedback. Peers will evaluate the balance of exercises, effectiveness of routine for achieving goals, and overall structure.

This encourages reflection and refinement of workout routines.
Nutrition Plan Evaluation: Learners submit their meal plans, which are reviewed based on balance, macronutrient distribution, and alignment with fitness goals.

Instructors will assess the nutritional adequacy of the plans and provide feedback for improvements.
Progress Tracker Submission: Learners submit their fitness logs and reflections on how they have adapted their plan based on progress. Feedback will be provided to help improve consistency and motivate further progress.

This assessment ensures learners are staying on track and making necessary adjustments.
Wellness Integration Plan: Learners create a plan that includes rest days, proper nutrition, and mental wellness practices to ensure long-term fitness sustainability.

Instructors will review the plan for balance and effectiveness, offering feedback on how well participants integrate wellness elements into their fitness journey.
Final Fitness Plan Submission: Learners submit their completed fitness plans for instructor feedback. Instructors provide final evaluations based on clarity, structure, and feasibility.

This final assessment ensures the fitness plan is complete, realistic, and ready for implementation.