Week 5 discussion


Welcome to Week 5:

Body Composition, Personal Assessment, & Community Presentation Flexibility

Body Measurements

Week 5 Overview:

Assignment Due Date Format Grading Percent
Body Composition and Optimal Body Weight Day 3
Discussion 6
Personal Assessment and Goals Day 7 Journal 6
The Benefits of Being Fit—Community Presentation Day 7 Final Project 30

Learning Objectives for Week 5:

This week you will:

  1. Analyze common complaints and their relationship to the factors influencing body composition.
  2. Examine the relationship between body composition and wellness.
  3. Assess options for achieving and maintaining optimal body weight.
  4. Assess personal physical fitness status.
  5. Create personalized action plans for physical fitness and wellness.

Week 4 Review

Last week, we examined the meaning of flexibility and its relationship to fitness and overall wellness and assessed the factors affecting flexibility. We also evaluated the benefits of a flexibility program while examining behaviors that negatively impact flexibility. You were able to assess Mrs. Smith’s flexibility and create flexibility exercises to increase wellness and to prevent injuries. At last, we have arrived in week 5. Are you ready to cover body composition and reflect back on your knowledge gained?

What to Expect in Week 5

Congrats on making it to week 5 in this course! Just a few more days and you will be three credit hours closer to graduating! In the Discussion Forumthis week, we will cover body composition, our final component of health-related fitness and its relationship to fitness and wellness. With this, you have the opportunity to interview a wellness practitioner. Feel free to interview an individual you have worked with previously or a complete stranger. This could be a personal trainer, group fitness instructor, physician assistant, chiropractor, family practitioner, etc. Your options are wide open! By connecting with a practitioner, you are not only able to complete this assignment but are also able to network in this field of study. Many students have made powerful connections through networking and assignments such as this one, which led to a job later on. Be sure you address the elements as outlined in the prompt and include the specified resources and minimum word count. I can’t wait to hear about your interview!

In week 2, you were able to evaluate your personal cardiorespiratory endurance status. In this week’s Journal, you will be able to assess the other health-related fitness components: muscular strength and endurance, flexibility, and body composition for yourself. Knowing where you stand will help you in designing appropriate interventions so that you can achieve your goals in the future. Additionally, you will be able to refresh your memory on these assessments in preparation for the final project and future clients. Your journal is due by day 7 (Monday).

Your Final Project will give you a chance to demonstrate your knowledge to an audience as outlined in the prompt. Please read the final project instructions very carefully so that you won’t miss any elements in your presentation. Please be convincing when creating your presentation and remember to include detailed speaker notes right below your slides to elaborate on the content. By doing so, you can focus on the main points within your slides without overloading them. Your audience can focus on the main points and informational highlights you want to communicate; this is often done via bullet points and key phrases only. Then, expand on these main points by adding details (via the speaker notes section). Also, please use some graphics, such as charts, pictures, etc. to further highlight the elements discussed. This makes a presentation more engaging, unique, and effective. Please proof-read your work before submitting and ensure it meets all the criteria as outlined – the due date is day 7 (Monday). Don’t forget to contact your instructor if you have any questions! Good luck with your final project in this course…

Ready, Set, Motivate – A Lifetime of Fitness and Health

As we are approaching the end of this course, it is always beneficial and relieving to reflect on the knowledge gained over the past few weeks. Take a minute to re-evaluate the goals you have set for yourself at the beginning of this course. This exercise is similar to a New Year’s Resolution or an end-of the year brief, where you think about your achievements, areas for improvement, and new goals for the upcoming year, which can be tied to your professional and personal life. If you are already satisfied with your current accomplishments and exercise behavior, you may still learn something new this week, which you can apply in your career when working with clients. When focusing on this course and your personal fitness goals, let’s take a look at exercise adherence and motivation, as both concepts are strongly related.

Setting goals that are specific, measurable, attainable, realistic, and trackable (S.M.A.R.T. Goals) is essential to success (Powers & Dodd, 2017). Again, find activities you enjoy, so they won’t seem like a chore. Participate in races or other competitions throughout the year to keep yourself motivated and working toward a specific goal. Find a work-out buddy, which makes exercising twice as fun, record successes and reward yourself once you achieve a specific goal. For example, reward yourself after you complete four weeks of a specific exercise program, after logging 50 miles of walking or running, and so forth. Rewards don’t have to be food-related; they can be as creative as you are with your exercises. Try to aim for a massage, a date night with your spouse or friend, new workout clothes, a new dress, shoes, a short getaway, a nice bubble bath, etcetera (Chertok, 2016).

As mentioned above, maintaining motivation is crucial to adhering to an exercise program in the long-term. We have discussed common challenges and excuses at the beginning of this course. You now know the countless benefits of being active – pin them to your bathroom mirror if you have to so that you can remind yourself of these incredible benefits to your health when you are less motivated. Little notes and reminders will let you know “why” you are working out and why it is so beneficial to you, your health, and to your loved-ones. Will you overcome these hurdles throughout life, so that you can reap the physical and psychological benefits of exercise? Through exercise, you will not only positively impact your personal health and wellbeing, but you will also be able to motivate and encourage your family and community for generations to come…How priceless is that?

On a Personal Note…

One common complaint or challenge I hear about all too often as a Group Fitness Instructor, is the one of not losing weight, which leads to a high drop-out rate. Many individuals participate in Group Fitness Classes or other types of fitness training for several months; however, don’t attain the results they were hoping for initially. They often ask me what they are doing wrong. However, the answer is not as simple as anticipated. Reasons for not losing weight, for instance, may be that more calories are consumed than burned through physical activity and exercise. Also, our mind often ‘talks us into’ replenishing lost calories right after exercise. While this should be done, we often need less food replenishing than estimated. Thus, I recommend that clients carefully evaluate their true need for caloric input based on their output. Also, I advise clients to take a look at their intensity and training overall. Could they have hit a plateau which could be due to not challenging their bodies anymore (no variety and progression)? In other words, has their body gotten used to the ‘same old exercises’ and thus, no longer shows results? By mixing up the type of exercises (variety), working out different body parts and muscles, adding and rotating exercises, increasing intensity, sets, repetitions, and durations, a body is continuously challenged and will show results to prove the efforts. Muscle weighs more than fat, so after participating in regular exercise, eating a healthy and balanced diet, fat may have been lost and muscle been built. This could be the reason for the scale not moving. I advise clients, who are worried about what their scale shows, to observe their physical and mental transformation rather than the dial on the scale. Do they look and feel better, have more energy, and feel more confident? Are they feeling happier and more satisfied? Feeling good about yourself is far better than a number on a scale! Lastly, it is essential to note that everyone’s appearance is different. Not everyone will have a body that fits the conventional “norm” but instead, we must focus on a healthy body weight and accept and love our body the way it is rather than trying to compete with the so-called supermodels on TV and in magazines. Love your body for being healthy!

Additional Resources


Chertok, G. (2016). Ten ways to start an exercise program. Retrieved from

Powers, S. K. & Dodd, S. L. (2017). Total fitness & wellness, The MasteringHealth Edition. Pearson Higher Ed.

Body Composition, Personal Assessment, & Community Presentation

Activity Due Date Format Grading Percent
Body Composition and Optimal Body Weight Day 3
Discussion 6
Personal Assessment and Goals Day 7 Journal 6
The Benefits of Being Fit—Community Presentation Day 7 Final Project 30

Learning Outcomes

This week students will:

  1. Analyze common complaints and their relationship to the factors influencing body composition.
  2. Examine the relationship between body composition and wellness.
  3. Assess options for achieving and maintaining optimal body weight.
  4. Assess personal physical fitness status.
  5. Create personalized action plans for physical fitness and wellness.


As the course concludes this week, you will further assess the last component of health-related physical fitness: body composition. Then, you will reflect on your knowledge on cardiovascular endurance, muscular strength and endurance, flexibility, and body composition via a journal assignment. By doing so, you will be able to assess your exercise behaviors and create a solution-oriented exercise plan for yourself and your target audience in your Final Project. Let’s get started with the final week of the course!

Your initial discussion thread is due on Day 3 (Thursday) and you have until Day 7 (Monday) to respond to your classmates. Your grade will reflect both the quality of your initial post and the depth of your responses. Refer to the Discussion Forum Grading Rubric under the Settings icon above for guidance on how your discussion will be evaluated.

Body Composition and Optimal Body Weight [WLOs: 1, 2, 3] [CLOs: 1, 3, 4]<

Group of People

Prior to discussing the last major component of health-related physical fitness, please read chapters 6 and 9 of your course textbook, as well as the required resources, and view the How to Test and Improve Your Body Compositionvideo. “Having a high percentage of body fat is associated with an increased risk of developing CVD, type 2 diabetes, and some cancers. It also increases the risk of developing joint inflammation (arthritis). In general, excess fat elevates the risk of numerous health problems” (Powers & Dodd, 2017, p. 11).

  • To begin, visit a wellness practitioner (e.g., family practitioner, nurse practitioner, physician assistant, personal trainer, health coach, physical therapist, chiropractor, etc.) in your area to further learn about body composition and its impacts on health and wellbeing. Address the following:
    • Analyze the top three complaints the wellness practitioner has received relating to body composition. Note: The complaints do not have to include a specific chronic disease. Complaints, such as fatigue, lower back pain, shortness of breath, swelling in the legs, sleep apnea, as well as other physical and psychological complaints, may also be attributed to body composition.
    • Assess some possible causes for these complaints.
    • Explain how these complaints relate to the factors which influence weight management.
    • Approximately, how many clients with body composition-related complaints does the wellness practitioner see on a daily or weekly basis?
    • What three interventions does the practitioner recommend to minimize or eliminate these complaints?
    • Assess what health consequences could occur in the short- and long-term if these complaints are not addressed.
    • Which additional fact(s) or knowledge can the wellness practitioner share pertaining to body composition?
  • Assess three ways you can incorporate the practitioner’s expertise and your personal knowledge into your own life and/or the lives of future clients to regain and/or maintain optimal body weight.

Your initial post must be a minimum of 250 words in length and supported by at least one scholarly source, in addition to your textbook. Citations and references must meet APA formatting guidelines. Include the practitioner’s name, credentials, and location. You are welcome to scan and upload any body composition-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 interview findings and reflections with those of your peers. Please be detailed and include a minimum of 100 words per response. You are encouraged to post your required replies earlier in the week to promote more meaningful and interactive discourse in this discussion forum. Continue to monitor the discussion forum until 5:00 p.m. (Mountain Time) on Day 7 and respond with robust dialogue to anyone who replies to your initial post.

Required Resources


Powers, S. K., & Dodd, S. L. (2017). Total fitness and wellness: The MasteringHealth edition (7th ed.). Retrieved from https://redshelf.com/

  • Chapter 6: Body Composition
  • Chapter 9: Achieving Optimal Body Weight


Abshire, D. A., Moser, D. K., Clasey, J. L., Chung, M. L., Pressler, S. J., Dunbar, S. B., … Lennie, T. A. (2017). Body composition and bone mineral density in patients with heart failure. Western Journal of Nursing Research, 39(4), 582-599. https://doi.org/10.1177/0193945916658885

  • The full-text version of this article is available through the SAGE database in the Ashford University Library. This article assessed bone mineral density and body composition in individuals with heart failure and will aid you in completing your Body Composition and Optimal Body Weight discussion and the Final Project this week.

Steele, J., Raubold, K., Kemmler, W., Fisher, J., Gentil, P., & Giessing, J. (2017). The effects of 6 months of progressive high effort resistance training methods upon strength, body composition, function, and wellbeing of elderly adults. BioMed Research International, 2017. https://doi.org/10.1155/2017/2541090

  • The full-text version of this article is available through the EBSCOhost database in the Ashford University Library. This article assessed how resistance training impacted strength, body composition, function, and wellness in elderly adults and may help you in completing your Body Composition and Optimal Body Weight discussion and the Final Project this week.

Yadollahpour, A., Shokri, N., Idani, I., & Shirali, S. (2016). Are changes in body composition during middle age predicting marker for Alzheimer’s disease? International Journal of Pharmaceutical Research and Allied Sciences, 5(2), 247-250. Retrieved from http://ijpras.com/

  • The full-text version of this article is available through the EBSCOhost database in the Ashford University Library. This article examined the relationship between body composition and Alzheimer’s disease risk and will help you in completing your Body Composition and Optimal Body Weight discussion and the Final Project this week.


Healthline: Authority Nutrition (2017, December 14). How to test and improve your body composition[Video file]. Retrieved from

  • This video provides a good overview of various assessments pertaining to body composition and will aid you when completing the Body Composition and Optimal Body Weight discussion and Final Project this week. This video has closed captioning and a transcript.
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Web Page

Mayo Clinic. (2015, June 12). Weight-loss goals: Set yourself up for success. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weigh…

  • This web page highlights some good tips on how to successfully lose weight and will help you when completing the Body Composition and Optimal Body Weight discussion, Personal Assessments and Goals Journal, and Final Project this week
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Living Guideline

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Evidence-based practice

BMJ Best Practice

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JBI: Evidence summary

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JBI: Best practice information sheet

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Cochrane Database of Systematic Reviews

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Drug Information

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Department of Health. (n.d.). Who is being active in Western Australia? https://ww2.health.wa.gov.au/Articles/U_Z/Who-is-being-active-in-Western-Australia

Donaldson, L. (Ed.). (2017, May 1). Healthier, fairer, safer: The global health journey 2007-2017. World Health Organisation. https://www.who.int/publications/i/item/9789241512367

NCBI Bookshelf

Rodriguez Ziccardi, M., Goyal, G., & Maani, C. V. (2020, August 10). Atrial flutter. In Statpearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK540985/

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