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HCS 334 Week 1 Assignment Physical Activity,
Health, and Wellness
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HCS 334 Week 1 Assignment Physical Activity, Health, and Wellness
Physical Activity, Health, and Wellness. For this assignment, you will
examine the relationship between physical activity and wellness by
reviewing available literature. Your paper must include the following:
To begin, review the “Physical Inactivity” section (pp. 57-59) of Chapter
2 in Wellness: Concepts and Applications (8th ed.). Consider
highlighting the main concepts, taking notes, and/or outlining this
section to help solidify the concepts in your memory. After reading and
reviewing the section, answer the “Physical Inactivity Questions”
(available in your online classroom) and include the answers to these
questions as the first part of the paper you submit.
Next, select one published scholarly research study from the Ashford
University Library that evaluates the relationship between physical
activity and wellness. Remember to save a full-text PDF version of this
article for submission along with your assignment. In your paper, you
must describe the basic parts of your selected research study by
answering the following questions:

What was the research question that the authors set out to answer
through their study?
What was their hypothesis?
What methodology did they follow to carry out the research?
Who were the subjects, and how many were used?
o Whatdidtheresearchershavethesubjectsdo?
What data did the researchers collect?
• How did they collect it?
What were the results of the study?
What did the researchers conclude from their results? Do you agree with
their conclusions?
Discuss the contribution of this study to the current literature regarding
physical activity and wellness.
Describe whether your selected study provides evidence to support
current views or claims regarding physical activity and wellness or
whether it provides brand new ideas and information.
State whether you would change your current physical activity and
wellness behaviors based off the results of this study. Explain your
answer.
Examine the relationship between physical activity and wellness
utilizing y the research study analysis and describe what you learned
from the text and explain how the study you selected supports this
information.

Your assignment must be at least five pages in length, excluding the title
and reference pages. It must include a minimum of two scholarly
sources (one may be your course text, and the other will be your
research study). Your paper and all sources must be formatted in APA
style as outlined in the Ashford Writing Center.
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HCS 334 Week 2 Assignment Cardiorespiratory
Assessment and Prescription
HCS 334 Week 2 Assignment Cardiorespiratory Assessment and
Prescription
Cardiorespiratory Assessment and Prescription. For this assignment, you
will assess your personal cardiorespiratory fitness level and develop a
cardiorespiratory exercise plan for yourself. If you are unable to
personally complete any of these tasks due to health concerns, please
contact your instructor immediately. For this assignment, you will:

Examine and describe the relationship between cardiorespiratory
endurance and wellness using examples from your course text,
Wellness: Concepts and Applications (8th ed.), and at least one scholarly
article.
Assess your cardiorespiratory fitness level.
Complete either “The 1.5 Mile Run/Walk Test” (Assessment Activity 3-
2 on page 103) or “The 3-Minute
Bench Step Test” (Assessment Activity 3-3 on page 105). The Rockport
Fitness Walking Test is not an option as it is assigned in a previous
course (HCS323).
o Summarizethemethodsofthetest.
o Provideyourexactresults.
Length of time to complete The 1.5 Mile Run/Walk Test or
Post-exercise heart rate (beats per minute-BPM) for one minute after
The 3-Minute
Bench Step Test
Describe the conclusion you can make based on these results.
o Identify your fitness category based on your sex and age range.
3. Develop a cardiorespiratory exercise plan that will help you achieve
the next level of fitness in your selected test.
The first step for developing an exercise plan is to determine your fitness
goals. Typically, your goals should be to increase to the next higher
fitness category level or to maintain your current fitness level. For this

assignment, assume your goal is to achieve the next level of
cardiorespiratory fitness for your selected test.
The next step is to examine current guidelines for fitness and decide how
they can be incorporated into your plan. Review the exercise guidelines
from the American College of Sports Medicine (ACSM), Institute of
Medicine (IOM), and the American Heart Association (AHA) that are
listed in Chapter 3 of Wellness: Concepts and Applications (8th ed.) on
pages 82-83. Select at least three of these recommendations (you may
select more) and explain why they would serve as a good basis as you
create your exercise plan.
• Once you have settled on which guidelines to address, your exercise
plan should incorporate the frequency, intensity, time or duration, and
type or mode (FITT) principles to serve as an outline for what your plan
will entail.
For this assignment, define and give a brief summary of each of the
FITT principles of conditioning. Then, give a specific example for each
principle within your plan.
o Frequency: How many days per week are you going to complete
cardiorespiratory exercise? Remember that frequency is dependent upon
intensity. Provide a justification for your selection. Which guidelines did
you use to help you make this decision?
o Intensity: Calculate your target heart rate (THR) using the Karvonen
formula presented on pages 84-85 in your course text, Wellness:
Concepts and Applications (8th ed.), and in the Assessment Activity 3-4
on page 107.
Select the training intensity level based on your fitness level results
from your selected assessment and using Table 3-3 on page 85. For
example, if your assessment results indicate that you were an average
fitness level, then you would select a training intensity level of 70%.

Indicate the target heart rate range at which you should complete your
activity.
o Time (or duration): Use Table 3-2 to help you determine the duration
of each exercise session based on frequency and intensity. Describe
which evidence-based guidelines you are using to make your decision.
o Type (or mode): Refer to Tables 3-4 and 3-5 for ideas of different
activities that you may be able to engage in to meet your
cardiorespiratory exercise plans.
• Lastly, your exercise plan should contain an activity schedule in table
form, so that it is easy for the plan
recipient to follow.
Complete the Assessment Activity 3-5 on page 109 of Wellness:
Concepts and Applications (8th ed.) using the FITT information you
came up with above.
Include the weekly activity schedule illustration of your exercise plan
from this assessment in your assignment submission.
Your assignment must be at least five pages in length, excluding the title
and reference pages.
It must include a minimum of two scholarly sources (one may be the
course text) that are cited correctly. Your paper and all sources must be
formatted according to APA style as outlined in the Ashford Writing
Center.
Once you have located your scholarly sources, if you have questions or
difficulty understanding the material, please contact your instructor prior
to completing the assignment.

Within your text, Wellness: Concepts and Applications (8th ed.), you
will notice numbers in superscript above portions of the text.
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HCS 334 Week 2 Discussion 1 Components of
Physical Fitness
HCS 334 Week 2 Discussion 1 Components of Physical Fitness
Components of Physical Fitness. Read Chapter 3 of Wellness: Concepts
and Applications (8th ed.), which explains the principles and concepts of
cardiorespiratory endurance as well as its importance, relationship to
physical fitness, and our overall well-being. For your initial post:
Describe the difference between physical activity, exercise, and fitness
in your own words.

Appraise the components of physical fitness by creating a diagram that
accurately displays these components. Your diagram must include the
following:
o Health-related components
o Performance-related components o Exampleactivities(withimages)
List and explain two physiological changes that result from regular
cardiorespiratory training.
Examine the relationship between cardiorespiratory endurance and
wellness. Give two health-related benefits that are attained from regular
aerobic exercise.
Your initial post must be a minimum of 250 words. Support your
research with your course text and at least one additional scholarly
source. All sources must be cited in APA style as outlined in the
Ashford Writing Center.
Guided Response: Review your classmates’ posts and reply to at least
two peers. Are their diagrams displayed well and are they as complete as
they should be?
Compare and contrast your own post and research with those of your
classmates. Are there elements of your response you would change
based on your review of your peers’ posts? Are there recommendations
you would make to your peer that could strengthen their posts?
Try to select peers who have not yet been responded to and ensure each
peer response contains at least 100 words.

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HCS 334 Week 2 Quiz
HCS 334 Week 2 Quiz
How are the concepts of physical activity and physical fitness different?
The term “aerobic” means without oxygen.
The component of wellness that is assessed by the Rockport Test is
cardiorespiratory endurance.
Another term for “aerobic capacity” is________________.
What does the term “aerobic” mean?
With reference to training to increase aerobic capacity, the term
“nonresponder” refers to
What two fitness parameters are included in the calculation of cardiac
output?
What is the definition of cardiac output?

A person is most likely to produce improvements in cardiac output
_____________.
What component of wellness is assessed by the Rockport Test?
How does aerobic exercise affect triglyceride and lipoprotein levels?
In making its recommendation for a minimum level of physical activity,
the Institute of Medicine is concerned primarily with _______________.
What two components of the Karvonen Formula determine the intensity
level of exercise?
The carotid artery is located in the ___________.
Thirty percent of adults meet or exceed the current exercise
recommendations
How long should the warm-up and cooldown phases of an exercise
session last?
In regards to the warm-up phase of exercise, “lag time” refers to
______________ .
“Syncope ” is defined as _____________.
The term “side stitch” refers to __________.
The principal way the body maintains proper body temperature during
exercise in hot weather is through the _____________.
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HCS 334 Week 3 Assignment Case Study
Resistance Training
HCS 334 Week 3 Assignment Case Study Resistance Training
Case Study: Resistance Training. On pages 139-147 of your course text,
Wellness: Concepts and Applications (8th ed.),
Assessment Activities 4-1, 4-2, 4-3, and 4-4 describe how strength and
endurance can be assessed. After reviewing all four of these
assessments, select one of the case studies below for this assignment.
Next, assess the muscular strength and endurance status of your client by
addressing the following:
Case Study #1:
Laura is a 34-year-old woman who weighs 137 pounds. Laura is 65
inches tall, healthy, and does not have any known medical issues.
Her one-repetition maximum (1RM) for each of the following exercises
is as follows:

Biceps curl: 50 lbs.
Overhead press: 42 lbs.
Bench press: 80 lbs.
Leg press: 110 lbs.
Hamstring curl: 65 lbs.
Her twenty-repetition maximum (20 RM) for each of the following
exercises is as follows:
Bench press: 50 lbs.
Leg extension: 110 lbs.
Biceps curl: 25 lbs.
Hamstring curl: 50 lbs.
Curl-ups: 41
Flexed arm hang: 26 seconds Modified push-ups: 24
Once you have selected a case study, complete the following steps:
First, examine the assessments used to obtain the provided results for
your client by addressing the following:
What is the purpose of each of the assessments?
What are the benefits of performing multiple assessments?

Compare each of the assessments to one another. What is different
and/or similar between them?
Next, assess the muscular strength and endurance status of your client by
addressing the following:
Calculate your client’s strength and endurance using each of the four
Assessment Activities (4-1, 4-2, 4-3, and 4-4).
Log your client’s results. Use the “Resistance Training Log” (available
in your online classroom).
Explain the results to your client (from your selected case study), use
your client’s name and write as if you were speaking directly to them.
3. Then, develop a resistance-training exercise plan by addressing the
following:
o Complete the “Resistance Training Log” to develop an exercise plan
for your client.
Select eight exercises that will enhance your client’s muscular fitness.
Illustrate the intensity and duration by indicating the numbers for the
resistance, reps, and sets that will be required.
Designate a frequency by indicating the dates that each session should
occur.
Demonstrate your understanding of progression and overload by steadily
increasing one of the variables of the exercise plan.
This can be designated in the plan through writing a detailed statement
in the “Notes” section of the log.

4. Lastly, explain the assessment results and exercise plan to your client
(from your selected case study). Use your client’s name and act as if you
were speaking directly to him or her.
After explaining the results of the assessments, provide your rationale
for each component of the plan: exercises, intensity, frequency,
progression, and overload.
Be as specific as possible when addressing the above elements and
remember to include an introduction and conclusion in your paper. In
addition to your course text, include two scholarly sources that are cited
according to APA style. Your assignment must be at least five pages in
length, excluding the title and reference pages.
Your paper and all sources must be formatted in APA style as outlined
in the Ashford Writing Center.
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HCS 334 Week 3 Discussion 1 Resistance
Training Exercise Demonstration

HCS 334 Week 3 Discussion 1 Resistance Training Exercise
Demonstration
Resistance Training Exercise Demonstration. Resistance training is one
mode of exercise prescription. The required reading from your course
texts this week highlights various resistance exercises, along with
pictures and a description for each exercise. For this discussion, examine
exercise prescription by selecting and demonstrating three strength
training exercises.
To begin, select one exercise for each of the major muscle groups
(lower, core, and upper body). Ensure that you choose different
exercises than those already selected by your peers; the goal of this
assignment is to compile a large assortment of exercises among all class
members. Therefore, do not hesitate to choose some of the less common
exercises.
Then, decide on a presentation method for your exercises and review the
respective Quick-Start Guide: Jing or Screencast-O-Matic
Each method will allow you to take pictures of yourself prior to the
presentation. While presenting, you can simply click on the pictures (or
the document containing your pictures) and add your verbal description
on how to perform each exercise.
Your chosen method should entail the following components for each
exercise:
The starting position (referred to as position a in your text) and
movement (referred to as position b in your text) should be clearly
performed and commented on. Some exercises may have a third or c
component. Should this be the case, it must be addressed as well. Watch
for proper form and movement in your demonstration.

The muscles (primary and/or secondary) that are worked in the exercise.
You must use the correct medical terminology for the muscles worked.
Stating the back or shoulder is not sufficient.
Any equipment needed, if applicable to the exercise.
Expert tips regarding the exercise such as what to look for when
observing someone performing the exercise, what to avoid when
performing the exercise, placement of feet or other body parts,safety
precautions, etc.
Copy and paste the link to your screencast into the discussion post. Do
not include it as anattachment.
Be prepared before you get in front of the camera as videos should be 10
minutes in length or less. Please also include the written script for this
portion within your posting in case there are technical difficulties.
3. Lastly, briefly describe in writing how your chosen strength exercises
improve overall fitness and wellness.
Use at least one reference in your response formatted in APA style, as
outlined in the Ashford Writing Center.
Notes: Do not feel limited to use only the exercises presented in your
required course texts.
Feel free to utilize additional exercises from online sources such as
Fitness.com, TrainOnline.com, or similar online sources of interest to
you. Be creative and have fun!
If, for any reason, you are unable to complete these exercise
demonstrations yourself, please contact your instructor for alternative
options. Remember, all individuals performing these exercises must be

18 years or older and agree to the Consent and Release of Liability
Waiver Terms, specified within the Week One specific section.
Guided Response: Review several of your classmates’ posts and respond
to at least two of your peers. What did you like about the exercises your
peers picked? Were the screencast images and descriptions clear and
useful?
Were the exercises easy to perform based on the demonstrations and
explanations? Please be specific and ensure that each response is at least
100 words in length
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HCS 334 Week 4 Discussion 1 Experiencing
Flexibility Training
HCS 334 Week 4 Discussion 1 Experiencing Flexibility Training

Experiencing Flexibility Training. For this discussion you will
experience a type of flexibility training and reflect on your experience.
To begin, select one of these practices: Tai Chi, Yoga, or Pilates.
Describe the benefits of your chosen practice and explain its relationship
to wellness.
Then, engage in one of these activities by taking a course at your local
gym, a recreation center, or a private studio. If you do not have access to
a live class, you may find a digital alternative such as a class from a
website, the on-demand channel on TV, a fitness video game, or a DVD.
Be creative in finding a class. You may also check your local library for
videos.
• Next, examine your experience with flexibility training by describing
the session, the setting, and three exercises within the session.
Which muscles did these three exercises address? You must use the
correct medical terminology for the muscles used in each exercise.
Would you continue to incorporate these exercises into your ongoing
flexibility training?
Examine the relationship between flexibility training and wellness by
rating your stress level and muscle tension before and after the session
on a scale of 1 to 10 (with 10 being the highest).
o Explain any differences you may have felt physically or mentally after
the session.
Your initial post must be a minimum of 250 words. Use at least one
scholarly reference properly cited and referenced according to APA style
as outlined in the Ashford Writing Center.

Guided Response:
Review several of your classmates’ posts and respond to at least two of
your peers. Compare your experience with those of your peers. What
similarities or differences occurred?
Consider the variations in setting, the different exercises, and other
variables that may contribute to your peers having experiences that are
different or similar to your own.
Feel free to share any resources or tools that you discovered during this
activity. Each peer response should contain at least 100 words
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HCS 334 Week 4 Discussion 2 Case Study
Flexibility
HCS 334 Week 4 Discussion 2 Case Study Flexibility

Case Study: Mrs. Smith
Your client, Mrs. Smith, just began training with you. She complains of
lower back pain and occasional neck pain.
She sits for extended periods of time at work in an ill-fitting chair. She
rarely exercises and always takes the elevator at work. Mrs. Smith is
overweight by 40 lbs., she drinks three large diet sodas every day
because she needs the caffeine to stay awake, and she smokes at least
four cigarettes a day (usually after meals or eating).
Examine the exercise mode of flexibility by addressing the following:
• Describe how you would assess Mrs. Smith’s flexibility.
o Explain which flexibility tests you would select and explain your
choices. Refer to the Chapter 5 Assessment Activities from Wellness:
Concepts and Applications (8th ed.) as well as other scholarly sources.
o Summarize the procedure for one of the flexibility tests that you would
perform on your client. • Appraise the following and include what you
will say to your client to educate and advise her regarding these
elements.
o The factors associated with lower back and neck pain o
Thebenefitsofaflexibilityprogram
• Develop a flexibility plan by selecting four exercises or stretches that
would be useful for Mrs. Smith to begin addressing her neck and back
pain. For each of the four exercises:
o Identify the muscles used when performing these exercises/stretches.
You must use the correct medical terminology for the muscles used in
each exercise.

o Briefly describe the following to your client:
− How often and when to perform the exercises/stretches
− The type of stretch
− How long to hold the stretch
• Discuss three prevention tips for your client to assist her with
beginning to make lifestyle changes that will have a great impact on her
pain levels and tiredness.
Your initial post must be at least 250 words and contain at least three
scholarly sources (one may be the textbook). All sources must be cited
in APA style as outlined in the Ashford Writing Center.
to at least two peers. If possible, select one peer who chose a flexibility
test that was similar to yours and another peer who choose a different
test. Were your peers’ approaches to helping Mrs.
Smith similar to the approach you would take? Were their exercises and
prevention tips helpful? Can you think of anything to add to their
recommendations? Each peer response should contain at least 100
words.
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HCS 334 Week 5 Discussion 1 Flexibility and
Wellness
HCS 334 Week 5 Discussion 1 Flexibility and Wellness
Flexibility and Wellness Research. Flexibility has a large impact on
wellness. For this activity, you will examine the relationship between
flexibility and wellness and assess the factors affecting flexibility.
To begin, visit a wellness practitioner in your area and research the top
three complaints he or she receives relating to flexibility. Address the
following in your post:
• Describe the complaints and analyze possible causes.
• How do these complaints relate to the factors which influence
flexibility?
• Which prevention tips and stretches does the practitioner recommend
to minimize or eliminate these
complaints?
• Are these stretches static, ballistic, or proprioceptive neuromuscular in
nature?

• Assess and describe three ways that you will incorporate these tips and
stretches into your own exercise routine and the routine of future clients.
Your initial post must be a minimum of 250 words. Include the
practitioner’s name, credentials, and location. Utilize at least two
additional scholarly sources (one may be your textbook) to support your
explanation.
You are welcome to scan and upload any flexibility-centered materials
provided by your wellness professional, to share with the class. If you
are unable to visit a practitioner, you may interview him or her via
telephone or email.
Guided Response: Review several of your peers’ posts and respond to at
least two of your classmates. Compare and contrast your research
findings and exercises with those of your peers. Can you think of any
additional prevention tips and suggestions to minimize flexibility-related
complaints? Please be detailed and include a minimum of 100 words per
response.
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HCS 334 Week 5 Discussion 2 Fitness Resources
and Exercise Behavior

HCS 334 Week 5 Discussion 2 Fitness Resources and Exercise Behavior
Fitness Resources and Exercise Behavior. Using what you have learned
about your physical fitness level and challenges, please address the
following points in your initial post:
Examine your exercise behaviors and habits before you began this
course.
Then, reflect on the knowledge you have gained over the last few weeks
and assess four specific fitness-
related goals that you have for yourself as a result of what you have
learned.
Will you have to alter your previous exercise behaviors and habits so
that you can advance to the “next level” of fitness? Explain your answer
and give examples.
Which two resources from this class (e.g., assessments, plans, tables,
articles, websites, videos, or texts)
will help you stay motivated while increasing your strength, endurance,
and flexibility? Explain in detail why you chose these resources.
Your initial post must be a minimum of 250 words. Include citations for
at least one resource, in addition to your course text. All sources must be
cited according to APA style as outlined in the Ashford University
Library.

to at least two peers in a minimum of 100 words. How were your peer’s
fitness goals similar to or different than yours?
Do you know of any additional resources that may increase exercise
adherence, help your classmates achieve their fitness goals, and stay
motivated in the long term?
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HCS 334 Week 5 Final Project / Personal
Fitness and Wellness for Optimal Living
HCS 334 Week 5 Final Project / Personal Fitness and Wellness for
Optimal Living
The Benefits of Being Fit — Community Presentation
Scenario:
Since you have a health and wellness background, your supervisor asks
you to give a presentation at the local library for a small group of

community members. Select one of the following audiences to use for
this project: elderly, youth, diabetics, obese, or individuals with
cardiovascular disease. The members of your group do not exercise
currently, and they are hesitant to do so. Therefore, your presentation on
the benefits of personal fitness must be convincing. For your
presentation, you must:
Explain what physical activity entails and examine its relationship to
fitness and wellness.
Describe your chosen group.
How many Americans are inactive, and what are the health
consequences of physical inactivity?
Utilize and cite relevant statistics to support your claims and findings.
Describe the benefits of a regular exercise routine.
Appraise the relationship and benefits of cardiorespiratory endurance
training, muscular strength and endurancetraining, flexibility, and body
composition. Explain the factors affecting these components.
Develop at least three specific exercise recommendations that could be
incorporated into your selected group’s
daily routine, and include how your recommendations address each of
the components (from number 4 above) ofhealth-related fitness, so that
the overall state of fitness for your group may be improved.
Provide at least three tips on exercising safely,environmental conditions,
fluid intake (before/during/after physical activity), etc.
Examine exercise behavior and physical activity habits as well as the
common barriers and/or challenges to

fitness. Offer sound tips on how these challenges and barriers can be
overcome.
Visit three local facilities that offer fitness programs tailored to your
chosen group.
• Briefly describe each facility (e.g., amenities, equipment, access,
membership, location, programs/services offered, program days and
times, and the cost).
Free offerings may be available through local parks, churches, hospitals,
non-profit organizations,schools, universities, or libraries.
9. Organize this information in a way that is easy for your audience to
review. For example, create some kind ofvisual aid, handout, or a chart
similar to the one below:
The Final Project must be a PowerPoint presentation that consists of a
minimum of 16 slides, not including the title and reference slides.
Include detailed speaker notes within the notes section right below each
slide. Include a minimum of five scholarly sources, in addition to your
course text. All sources must be cited according to APA style as outlined
in the Ashford Writing Center.
At a minimum, each of the requirements listed above must be presented.
You may include additional information that would be applicable to
your selected group.
Your PowerPoint presentation should be interesting and engaging. It
should have a visually appealing and easy-to-follow layout that includes
the use of images, graphs, tables, fonts, and colors that enhance the
content and make it easy for your audience to relate to. Lastly, have fun
with this project!
Creating the Final Project

The Final Project:
Must be a minimum of 16 PowerPoint slides (excluding the title and
reference slides).
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