PE 201 | Living Fit & Well CRN21252 Fall 2018

Behavior Change Project

200 Points | Due: 12/4/2018

Moving in the direction of wellness means cultivating health behaviors and working to eliminate
risk behaviors. Throughout this semester you will embark on a behavior change journey to
incorporate a personal fitness plan into your life in an effort to improve your overall health and
well-being.

As you may already know, changing a behavior can be harder than it sounds. Because of the
complexity of behavior change, several activities and assignments have been included in PE 201
to serve as steps to your final behavior change project.

1. Dimensions of Wellness Wheel

2. Wellness Assessment
3. Fitness Assessments
4. Physical Wellness Reflection
5. FITT Plan

You may include any of your past behavior change activities as part of your final project. You are
encouraged to be creative and can submit your project in any of the following formats:

1. Written Paper You can use paragraph structure, bullet points, or a combination of the
two. Your paper should be typed, double spaced, 1-inch margins, and consistent with
APA style. Your paper should be no more than 5 to 7 pages in length.
2. Electronic Presentation You can use formats such as Microsoft PowerPoint, Google Slides,
or web-based Prezi.
3. Another format You can discuss a format not mentioned above with the instructor, which
needs to be pre-approved prior to submission

You are expected to present your behavior change effort in a way that shows effort to meet your
personal fitness goal and objectives and employment of critical thinking strategies to help you
reach your ultimate goal. These elements should be displayed regardless of the format that you
submit your final project.

The final Behavior Change Project is worth 200 points and is due at 11:59 pm on 12/4/2018.
Submissions received after the due date will automatically lose 25%, or 25 points. For every day
that it is late after the first 24 hours, an additional 10 points will be deducted from the final
grade. Please hand it in on time!

An outline of the expectations for the Behavior Change Project follows. Successful completion of
the project will include all components regardless of the format. Your project should reflect the
health behavior tools and strategies that you have gained this semester.
PE 201 | Living Fit & Well CRN21252 Fall 2018

I. Introduction
o Briefly describe the behavior change that you have been working to change.
o Document your personal wellness goal.
o Include the objectives (strategies or implementation steps) using SMART principles, that
you created to meet your personal wellness goal.
II. Health Implications
o Identify the potential health problems associated with not changing your behavior. Cite
any outside sources that you use.
o Indicate the consequences of this behavior on your life.
o Speculate how your life will be different when you adopt this behavior.
III. Establish a Baseline
o Record a frequency baseline of the behavior you wish to improve for a period of one
week. You can also use the fitness assessment results as a baseline for your behavior
o For example, if the behavior you have been thinking of adding stretching to your routine,
develop a unit of measurement, such as measuring each stretching session = 1. Then
merely observe and record. Create a chart on the frequency of the behavior that you
would like to change, and prepare a chart similar to the example below.
o Your baseline week will provide a scale to compare your efforts as you take steps to
change your behavior.

IV. Commitment to Behavior Change

o It’s pretty easy to talk about doing things to improve your well-being, but actually doing
something to make the necessary change can be a lot more difficult. A useful approach
that will help you get started, and then keep you on track, is to establish a personal
behavior change contract. This is a contract with yourself. It’s a personal commitment
that you make with yourself to persist with a behavior change program to reach your
personal wellness goal.
o You can use the FITT Plan that was handed in previously, or develop your own tool to
help you make a commitment to your personal wellness goal.
V. Take Action
o Implement the strategies you created in a sincere effort to reach your personal wellness
goal.
o Identify barriers that you encountered that could deter you from achieving your goal and
the solutions that you employed to overcome those barriers.
PE 201 | Living Fit & Well CRN21252 Fall 2018

o Monitor your progress along the way.

o Create a log that captures your progress. You can create your own log, or use an app or
online tool to monitor your progress.
o Document your progress in your project by including snapshots throughout your journey
or a graph that depicts your progress or relapse.
VI. Evaluate Your Plan of Action
o Review your logs and evaluate your progress.
o Make adjustments as needed to your strategies if you are not achieving appropriate
results to meet your personal wellness goal.
VII. Letter to Your Future Self
o Write a letter to your future self to think about future health goals and spend time
reflecting on your values. Give advice. Use the second person to make it more personal
and direct.
o Consider answering some of the following questions in your letter and reflect on how
maintaining your health will foster your goals.
1. Who are you now and how do you rate your current health?
2. What’s important to you?
3. What hopes do you hold for yourself in the future?
4. What fears and obstacles do you currently face that you wish to overcome?
5. What internal resources do you inherently possess that will help you now and
always?
6. What goals do you aspire to accomplish?
7. What is the ultimate and underlying reason why these goals matter to you?
8. What faith do you hold in your own strengths?
9. How will you remember what you have to offer, and how will you continue to know
yourself and your presence as a contribution to this world?
10. How would you react if you met your future self? How would you interact? Create a
sample dialogue—see where it goes!
11. And finally: what are ways that you can seek to love your future self no matter how
much the future varies from what you expect it would be?

Cite any outside resources, including personal interviews, print or broadcast media, as well as
printed resources.

Your project should be typed, double spaced, 1 inch margins, and consistent with APA style. Your
paper should be no more than 5 to 7 pages in length.

In evaluating your Behavior Change Project, the Grading Rubric on the following page will be
applied. Your grade on this paper constitutes 100 points toward your final grade. 

PE 201 | Living Fit & Well CRN21252 Fall 2018

Behavior Change Project – Grading Rubric

Exceptional Effective Acceptable Developing

Introduction 5 points 3 – 4 points 2 points 0 – 1 point
Thorough goal Considerable goal Moderate goal Emerging goal
development and development and development and development and
application of SMART application of SMART application of SMART application of SMART
principles. principles. principles. principles.
Health
9 – 10 points 6 – 8 points 3 – 5 points 0 – 2 points
Implications
Comprehensive Somewhat Partial identification of Incomplete and /or
identification of health comprehensive health implications. unclear identification of
implications. identification of health health implications.
implications.
Thorough understanding Considerable Moderate understanding Emerging understanding
of the consequences of understanding of the of the consequences of of the consequences of
the health behavior and consequences of the the health behavior and the health behavior and
application to life. health behavior and application to life. application to life.
application to life.
Frequency
9 – 10 points 6 – 8 points 3 – 5 points 0 – 2 points
Baseline
Thorough application of Considerable application Moderate application of Emerging application of
baseline frequency. of baseline frequency. baseline frequency. baseline frequency.
Commitment 13 – 15 points 9 – 12 points 4 – 8 points 0 – 3 points
Displays an earnest Displays a somewhat Somewhat superficial Earnest attempt at
attempt at making a earnest attempt at attempt at making a making a commitment to
commitment to behavior making a commitment to commitment to behavior behavior change is not
change. behavior change. change is evident. evident.
Take Action 21 – 25 points 13 – 20 points 6 – 12 points 0 – 5 points
Thorough implementation Considerable Moderate Emerging implementation
of objectives and implementation of implementation of of objectives and
strategies and objectives and strategies objectives and strategies strategies and
development of log. and development of log. and development of log. development of log.
Sincere attempt to reach Sincere attempt to reach Insignificant attempt to Insincere attempt to
goal apparent. goal is somewhat reach goal is apparent. reach goal is apparent.
apparent.
Evaluation 13 – 15 points 9 – 12 points 4 – 8 points 0 – 3 points
Thorough evaluation of Considerable evaluation Moderate evaluation of Emerging evaluation of
progress and of progress and progress and progress and
understanding of understanding of understanding of understanding of
appropriate adjustments. appropriate adjustments. appropriate adjustments. appropriate adjustments.
Letter to Self 9 – 10 points 6 – 8 points 3 – 5 points 0 – 2 points
Thorough understanding Considerable Moderate understanding Emerging understanding
of life goals and how understanding of life of life goals and how of life goals and how
health relates to overall goals and how health health relates to overall health relates to overall
goals. relates to overall goals. goals. goals.
Organization &
9 – 10 points 6 – 8 points 3 – 5 points 0 – 2 points
Presentation
Appropriate organization Competent organization, Limited attempts to Organization is confusing
and sequence. without sophistication. organization or and disjointed.
organizational attempts
unsuccessful.
Virtually free of Contains few errors that Contains several errors Contains many errors that
grammatical errors; may interfere with that may interfere with interfere with meaning;
appropriate format meaning; format meaning; format format inappropriate.
displayed. somewhat confusing. confusing.