Category: Wellness

ASSIGNMENT: For this assignment, you will create a SMART goal for yourself in the domain of physical wellness based on improving a health-related or skill-related component of fitness. You will also apply the FITT principle to the three main types of physical activity to create a 7-day personalized fitness plan and detail how to maintain and assess your progress.
Download the submission template below, which further breaks down the steps involved in this assignment. You will return the completed template as your Touchstone submission.
Touchstone 3 Submission Template
The following tutorials may be helpful to you as you work on your Touchstone assignment.
Wellness Assessment
Health-Related Fitness
Skill-Related Fitness
Cardiovascular Training Exercises
Resistance Training Exercises
Flexibility and Mobility Exercises
Your Exercise Program
In order to foster learning and growth, all work you submit must be newly written specifically for this course. Any plagiarized or recycled work will result in a Plagiarism Detected alert. Review Touchstones: Academic Integrity Guidelines for more about plagiarism and the Plagiarism Detected alert. For guidance on the use of generative AI technology, review Ethical Standards and Appropriate Use of AI.
A. Directions
Step 1: Download the TemplateDownload and review the Touchstone 3 Submission Template.
Step 2: Review the RubricReview the Touchstone rubric below in Section B to see how you will be graded.
Step 3: Complete Parts 1–3 of the TemplatePart 1: Your Fitness-Based SMART GoalDevelop a SMART goal for yourself based on improving a health-related or skill-related component of fitness through physical activity or exercise. Describe which health-related or skill-related component(s) your goal best fits.
Discuss your current fitness level and experience (related to your SMART goal) and describe why this SMART goal is important to you.
Part 2: Creating a Personalized Fitness PlanUse the three provided tables to design a week of physical activity/exercise that is appropriate for your current fitness level and SMART goal and applies the FITT principle to cardiovascular training, resistance training, and flexibility/mobility training.
Part 3: Maintaining and Assessing Personal ProgressDescribe an anticipated barrier and strategy to overcome said barrier in working toward your SMART goal.
Describe one idea for progressing your fitness program (over the course of a few weeks or months) to continue progress toward your SMART goal.
Step 4: Submit Your Completed TemplateOnce your Touchstone is complete, submit it for grading by selecting the Submit button at the top of this page.
Refer to the checklist below throughout the Touchstone process. Do not submit your Touchstone until it meets these guidelines.
1. Your Fitness-Based SMART Goal
❒ Have you provided a goal that meets all five aspects of SMART?
❒ Is the goal based on improving a health-related or skill-related component of fitness?
❒ Have you provided details on your current fitness level and experience and why this SMART goal is important to you?
2. Creating a Personalized Fitness Plan
❒ Do you have a completed table for cardiovascular training that includes all aspects of FITT?
❒ Do you have a completed table for resistance training that includes all aspects of FITT?
❒ Do you have a completed table for flexibility/mobility training that includes the relevant aspects of FITT?
3. Maintaining and Assessing Personal Progress
❒ Have you described a barrier and corresponding strategy in working toward your SMART goal?
❒ Have you described an idea for progressing your fitness program over time, related to your SMART goal?
B. Rubric
Advanced (100%)Proficient (85%)Acceptable (75%)Needs Improvement (50%)Nonperformance (0%)
SMART Goal
Identify a goal to improve a health-related or skill-related fitness component, detailing the five aspects of the SMART goal framework. (10%)Clearly states the SMART goal and provides a thorough explanation for each of the five SMART dimensions.Either the SMART goal is not clearly stated or one of the SMART dimensions is not explained or is unclear.The SMART goal is not clearly stated, and two of the SMART dimensions are not explained or the explanation is unclear.The SMART goal is not clearly stated, and three or more of the SMART dimensions are not explained or the explanation is unclear.The response is not related to the course material or is off topic, or so little work has been done that no credit may be given.
Health-Related or Skill-Related Component
Describe which health-related or skill-related component(s) the goal best fits. (5%)
Clearly lists a health-related or skill-related component and provides a clear rationale for the goal’s fit for that component.Clearly lists a health-related or skill-related component; the rationale provided for the goal’s fit is brief.A health-related or skill-related component is listed, but the rationale for the goal’s fit is unclear.The health-related or skill-related component is not clearly listed and does not provide a rationale for the goal’s fit, or the rationale is unclear.The response is not related to the course material or is off topic, or so little work has been done that no credit may be given.
Current Fitness Level, Experience, and Importance
Discuss the current fitness level and experience (related to the SMART goal) and describe the SMART goal’s importance. (5%)
Clearly describes the current fitness level and experience and explains why the SMART goal is personally important.Either the fitness level and experience is described but the answer is brief or the importance of the SMART goal is described but the answer is brief.Either the fitness level and experience are not discussed or unclear or the importance of the SMART goal is not discussed or unclear.The current fitness level and experience is not clearly identified, and the importance of the SMART goal is unclear.The response is not related to the course material or is off topic, or so little work has been done that no credit may be given.
Table for Cardiovascular Training
Craft a cardiovascular training plan using the FITT principle: frequency (at least 3 days listed), intensity, time, and type provided for each listed day. (25%)
The table clearly contains all required components of FITT for each listed day of cardiovascular training, and at least 3 days are listed.The table has 3 days listed of cardiovascular training, but 1 day is missing FITT components or is unclear.The table has 2 days listed of cardiovascular training, but 1 day is missing FITT components or is unclear, OR the table has 3 days listed of cardiovascular training, but each day is missing FITT components or is unclear.The table has 1 day listed of cardiovascular training, and the day is missing FITT components or is unclear.The response is not related to the course material or is off topic, or so little work has been done that no credit may be given.
Table for Resistance Training
Craft a resistance training plan using the FITT principle: frequency (at least 2 days listed), intensity, time or reps/sets, and type provided for each listed day. (15%)
The table clearly contains all required components of FITT for each listed day of resistance training, and at least 2 days are listed.The table has 2 days listed of resistance training, but one to two FITT components are missing or unclear (such as lacking at least one exercise for all seven major muscle groups).The table has 2 days listed of resistance training, but three to four FITT components are missing or unclear, OR the table has only one completed day of resistance training with all relevant FITT elements present.The table has 1 day listed of resistance training, and the day is missing FITT components or is unclear.The response is not related to the course material or is off topic, or so little work has been done that no credit may be given.
Table for Flexibility/Mobility Training
Craft a flexibility/mobility training plan using the FITT principle: frequency (at least 2 days listed), time, and type provided for each listed day. (15%)
The table clearly contains all required components of FITT (intensity not required) for each listed day of flexibility/mobility training, and at least 2 days are listed.The table has 2 days listed of flexibility/mobility training, but one to two FITT components are missing or unclear (such as lacking at least four different flexibility or mobility techniques or movements).The table has 2 days listed of flexibility and mobility training, but three to four FITT components are missing or unclear, OR the table has only one completed day of flexibility/mobility training with all relevant FITT elements present.The table has 1 day listed of flexibility/mobility training, and the day is missing FITT components or is unclear.The response is not related to the course material or is off topic, or so little work has been done that no credit may be given.
Barrier and Strategy
Describe one anticipated barrier to the SMART goal and one strategy to help overcome the barrier. (10%)
Clearly describes one anticipated barrier and one strategy related to overcoming the barrier.Describes one anticipated barrier and one strategy, but one or the other is brief or unclear.Describes one anticipated barrier and one strategy, but both are brief and unclear, or the strategy described is unrelated to the barrier.Either the barrier or the strategy is missing and not described.The response is not related to the course material or is off topic, or so little work has been done that no credit may be given.
Progression
Describe an idea for progressing the fitness program over time (weeks or months) to continue SMART goal progress. (5%)
Clearly describes an idea for progressing the fitness program that is directly relevant to SMART goal progress and is a logical progression based on FITT principles and the previously described fitness level and experience.Describes an idea for progressing the fitness program, but the idea lacks some details in demonstrating logical progression.Describes an idea for progressing the fitness program, but it is not a logical progression based on the FITT principles and/or the previously described fitness level and experience.Does not discuss a logical idea for progression, or the application to the SMART goal is unclear.The response is not related to the course material or is off topic, or so little work has been done that no credit may be given.
Conventions
The response follows conventions for standard written English and meets the requirements. (10%)
There are almost no errors in grammar, punctuation, spelling, and capitalization; all length and formatting requirements are met.There are minor errors in grammar, punctuation, spelling, and capitalization that do not impede readability; the length and formatting requirements are nearly met.There are frequent errors in grammar, punctuation, spelling, and capitalization that somewhat impede readability; the length and formatting requirements are nearly met.There are consistent errors in grammar, punctuation, spelling, and capitalization that significantly impede readability; the length and formatting requirements are not met.The response does not meet the minimum threshold for points to be awarded.
C. Requirements
The following requirements must be met for your submission to be graded:
Use the provided template completed with a readable 11- or 12-point font.
The composition must be original and written for this assignment, and all writing must be appropriate for an academic context.
Plagiarism of any kind is strictly prohibited.
The submission must include your name and the date.
Include all of the assignment components in a single (.doc or .docx) file.

In this lesson, you learned how different diseases or factors can affect your body systems. For your activity, you will learn about how alcohol affects many different body systems. Go to the following websites, then write a short essay on the effects of alcohol. Your essay should be 3-4 paragraphs in length. Discuss the effects of alcohol on the different body systems and the types of cancer alcohol consumption can cause. https://www.niaaa.nih.gov/alcohol-health/alcohols-effects-body
https://americanaddictioncenters.org/alcoholism-treatment/body-effects
Your document should be formatted including:
Save your file as lastname.firstname.DOCX
Type your name and today’s date at the top of the document. Align it to the right-hand side of the header.
Include your source
Font: Arial
Size: 11 Category
Does Not Meet Yet (0-59)
Emerging Expectations (60-79)
Meets Expectations
(80-89)
Exceeds Expectations
(90-100)
Content Review
[50%]
Content is not organized.
Length requirement is not met; poor content.
Content is minimally organized. Length requirement is not met; minimal content.
Content is adequately organized and comprehensive. Length requirement is met with adequate content.
In-depth and well-organized content. Meets length requirement with quality content.
Appropriate Topic
[50%]
Not relevant to the assigned subject matter.
Minimal relevance to the assigned subject matter. Relevant to the assigned subject matter. Relevant to the assigned subject matter.

Read through the scenario, then post your answer to the questions in the class discussion. A woman enters the emergency room with stomach pain. She undergoes a CT scan and is diagnosed with an abdominal aortic aneurysm, and the physicians inform her that the only way to fix the problem is surgically and that the chances of survival are about 50/50. They also inform her that time is of the essence, and that should the aneurysm burst, she would be dead in a few short minutes. The woman is worried about her chances and she refuses any surgical treatment. Even after much pressure from the physicians, she adamantly refuses surgery. Feeling that the woman is not in her correct state of mind and knowing that time is of the essence, the surgeons decide to perform the procedure without consent. They anesthetize her and surgically repair the aneurysm. She survives and sues the hospital for millions of dollars.
Do you believe that the physician’s actions can be justified in any way?
Is it ever right to take away someone’s decision about their own healthcare?
What would you do if you were one of the healthcare workers?
Post a three-sentence comment
Please refer to the rubric below to see how you will be graded:
Category
Does Not Meet Yet (0-59)
Emerging Expectations (60-79)
Meets Expectations
(80-89)
Exceeds Expectations
(90-100)
Discussion Post (75%)
Fewer than two complete sentences posted. Two sentences posted.
Three complete sentences provided with quotes from video.
Three complete sentences provided with quotes from video.
In addition, student adds additional details and demonstrates critical thinking 1 Comment
(25%)
Student does not provide a comment or provides a short, incomplete comment. 1 comment was given, may or may not be specific. 1 specific and thoughtful comment was given to a classmate. 1 specific and thoughtful comment was given to a classmate.
In addition, student referenced a direct quote from their classmate.

For your activity, you will be developing a wellness and stress control plan that you can use in your life. In this course, you have learned about health, wellness, and stress. The following websites will help you learn more about how to create a plan.
How to Relieve Stress
Wellness Planning
Why You Need a Wellness Plan
Creating Your Stress Management Plan
You need to include the following in your plan:
Plan to improve your physical health
Plan to improve your nutritional health
Plan to improve your mental and emotional health
How to identify stress
Plan to avoid stress
List of 5 ways to manage or control your stress
Then answer the questions:
What did you learn from this activity?
Do you feel you can follow this plan?
What are some obstacles that you might need to overcome?
Refer to the rubric below to see how you will be graded:
Category
Does Not Meet Yet (0-59)
Emerging Expectations (60-75)
Meets Expectations
(76-89)
Exceeds Expectations
(90-100)
Program Design Planning
[50%]
Plan includes little details about what is to be done to improve physical, nutritional, and mental/emotional health. Does not identify stress, and there is not a plan to avoid stress. Lists 1-2 ways to manage stress.
Plan includes a few details about what is to be done to improve physical, nutritional, and mental/emotional health. Identifies stress, but no plan to avoid stress. Lists 2-3 ways to manage stress.
Plan includes some details about what is to be done to improve physical, nutritional, and mental/emotional health. Identifies stress, has a plan to avoid stress. Lists 3-4 ways to manage stress.
Plan includes a step-by-step outline of what is to be done to improve physical, nutritional, and mental/emotional health. Identifies stress, has a plan to avoid stress. Lists 5 ways to manage stress.
Reflection
[50%]
Briefly answers the questions. Answers 1or 2 of the questions with some detail and reflection.
Answers 2 of the questions but with little detail and reflection.
Answers all 3 questions with detail and reflection.

In this activity, you will write a paragraph (4-6 complete sentences) responding to the following prompts: Answer these questions in your post: Why do you think it is important to have interpreters available for all non-English speaking patients in the healthcare field? What can happen if there is not an interpreter there?
How can you help your non-English speaking patient? How can you demonstrate cultural sensitivity to your patients? Research: Find one source (website, phone number, contact information) in your area that provides interpretive services for non-English and/or English as a Second Language (ESL) individuals. Include this information in your post. Post a 1-paragraph comment on the discussion board Please refer to the rubric below to see how you will be graded:
Category
Does Not Meet Yet (0-59)
Emerging Expectations (60-79)
Meets Expectations
(80-89)
Exceeds Expectations
(90-100)
Discussion Post (75%)
Fewer than two complete sentences posted. 2-3 sentences posted, the response is on topic.
3-5 complete sentences provided. The response is on topic.
4-6 complete sentences provided, response is on topic.
In addition, student adds additional details and demonstrates critical thinking 1 Comment
(25%)
Student does not provide a comment or provides a short, incomplete comment. 1 comment was given, may or may not be specific. 1 specific and thoughtful comment was given to a classmate. 1 specific and thoughtful comment was given to a classmate.
In addition, student referenced a direct quote from their classmate.

In this activity, you will:
Explore technological tools and advancements used to track nutrition and wellness goals and progress.
Identify careers in foods and nutrition.
Discuss trends, employment opportunities, and preparation requirements for careers related to nutrition, food, and wellness.
You have learned about nutrition and wellness in this lesson and semester. For your activity, you are going to identify the relationship between healthy eating and wellness, ways to improve wellness in your own life, and possible wellness career paths.
Please follow the format below. Paragraph 1: Answer the following questions about your personal health and wellness. How does eating healthy effect your physical activity?
How does eating healthy effect your overall wellness? What aspect of wellness (healthy eating, physical activity, etc.) do you need the most help with? Paragraph 2: Research 1-2 technological tools that could help you track and achieve your wellness goals. Choose an app, website, or device that specifically can help you in the area you described in paragraph 1 that you need help with. Explain what the app, device, website does
Explain how you can use it to improve your wellness
Paragraph 3: Do you enjoy health and wellness? Are you interested in helping others achieve their wellness goals? Research 2-3 employment opportunities for individuals interested in these themes. For each employment opportunity:
Describe the job (duties, responsibilities, etc.)
What are the preparation requirements for that job? You will be graded on the following rubric: Category
Does Not Meet Yet (0-59)
Emerging Expectations (60-79)
Meets Expectations
(80-89)
Exceeds Expectations
(90-100)
Paragraph 1
[30%]
Student does not answer personal wellness questions, or does so with few words. Student answers personal questions, may lack detail or critical thinking. Student answers all personal questions in a well-thought out manner that shows personal reflection. Student answers all personal questions in a well-thought out manner that shows personal reflection and detail. In addition, student provides additional information and lots of detail. Paragraph 2
[30%]
Student provides little to no information on technological tools that track wellness/nutrition. Students provides some information on technological tools that track wellness/nutrition. Student provides detailed information on technological tools that track wellness/nutrition. Student provides detailed information on technological tools that track wellness/nutrition. In addition, student adds ample details about each tool. Paragraph 3
(40%)
Student does little to no research on employment opportunities. Student provides some research and information on employment opportunities. Student may be missing some information on either job duties and/or educational requirements for job. Student provides research on 2-3 employment opportunities. Student includes information on both job duties and educational requirements for job. Student provides research on 2-3 employment opportunities. Student includes information on both job duties and educational requirements for job. In addition, student demonstrates critical thinking and provides ample details.