Capstone Project Proposal Draft

Name of student: Lindsay Kruse ______________________________________ Date: October

14,2022 ______________

Teacher: Mr.Green _____________________ Block:

B______________

The Capstone strand I have chosen is Project Capstone

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Proposed title for my Project Proposal: (write the proposed title for your Capstone Project in one clear
sentence): 60 days to fit
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What is your inquiry question that interests you for further research? It should be a question that connects with
a purpose, passion or personalized area of interest for you. This is a question that you cannot just google an
answer for. Please see examples from your Capstone booklet.
My inquiry question is:

By completing the 60 day to fit challenge, how will this affect my mental health and the overlook of how my
body changed?

Rationale/context: Detail your reasons for choosing this inquiry question. Explain WHY you are choosing to
investigate this topic as a major area of focus. How does this area of inquiry connect to your passion(s),
purpose? Why is it of personal interest to you?

I want to investigate this question further because working out usually puts a positive effect on one’s mental
health. I want to see how much people’s mental health can change with doing this certain type of workout
challenge. I also want to be able to see if my body will be able to push through this challenge.

Background: What background knowledge/connections/prior learning do you have in this area of inquiry?

I have connections to this area of inquiry because I enjoy working and on a day-to-day basis whether it is
going to the gym or just on a walk. Fitness is quite important to me and if I do not attend the gym it puts
down my mental health. Working out releases feel-good endorphins into your body which can help reduce
depression and anxiety. Also, it will enhance a person’s sense of their well-being.

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Career connections: What is your intended career area at this point in time? What connections does this
inquiry question have to your life, academic and/ or career goals?

My future intended career might ne to become a nurse. In the jobs of being a nurse, one must be in a
proper mental state in order to be able to look after a patient. Fitness ties into these ideas because for one
working out helps build up ones mental health state which will help them do there job well. Another thing to
mention, is that when one is nurse it is important to stay healthy and to stay in shape to usefully peruse this
career.

Interdisciplinary and core competencies connections: What subject areas and core competencies will
be connected with your project? Outline and explain the connections.

A core competency that would definitely tie into this would be personal awareness and responsibility. I must
self-motivate myself in order to peruse this challenge. I am the one who must stick to the plan., yes others
can help me and try and keep me in the right direction, but it ultimately it comes downs to myself and my
determination.

Capstone Presentation medium: select one or more project mediums you wish to use to present your
project. Outline and give details about how you will present your project once completed. You may use a
combination of mediums.
o Electronic portfolio: Prezi or PPT
o Physical portfolio
o Website
o imovie presentation
o YouTube channel

Physical Portfolio
Website to evaluate the progress I have come across
I movie to create a documentary if needed

Description of my Capstone project. Specific Project Details of the Capstone Project: what will you
research, create, study, produce, solve, investigate? What product will be produced at the end of this
project for evaluation. Write a one-page description outlining your proposal.

My capstone idea is an idea called 60 days to fit created by a person named James Grage. This program is
created to build muscle and strength through a 5-cycle training plan. There are 12-day cycles that each have
8 workouts in them and then leaving the other 4 days to rest. In each of the cycles there is one lightweight
workout and one heaving weight workout. During the light day workout, we do all reps at a tempo of 2
seconds and rest for about a minute after each set. For heavy days we have a 3–4-minute rest period after
each set. The workout program is built around a 4-day spilt. As an example, Workout 1: shoulders/Traps,
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 Workout 2: back/biceps/forearms, rest day Workout 3: Chest/ Triceps, Workout 4: Legs, and then rest day.
By doing this challenge I will be demonstrating how working out like this will really benefit one's mental
health. As shown, it is a proven fact that exercise helps out with a number of mental health issues, whether
it could be depression, anxiety, and many more. I want to help those in the community that surfer with
mental health issues to do this challenge to see how much it will help their mental health. I know for myself
I extremely suffer with my mental health especially when it comes down to school. I know from my
experience going to the gym is one of the only things that has kept me stable over such a tuff year with
schools and other issues that may have come across. I want this challenge to influence both men and woman
because either or can take on this challenge. This can also demonstrate that anyone is cable who completing
this challenge. You must ask yourself why you’re doing this and set goals for yourself to make the
challenge successful. This will inspire others in my community to want to work out. By myself doing this
challenge, I can inspire other to do it by showing them the journey I am going to go through. I will be
researching and seeing the results on how this challenge will affect my mental health. For this project, I will
be creating a website with my progress of each day will this challenge. I will have a blog post on each day I
do it, to see how much this challenge will my change my mental state. I will then if needed, create a
documentary to show my progress as well. The result of this project will demonstrate on how much this
challenge really affected me and how much my body has changed. I hope to gain muscle and strength out of
this program as well.

Resources/ Technology/Skills: Make an assessment of the resources, technology and skills you will
need to be able to complete this project. What is your plan to be able to access/learn all of the resources
necessary to achieve completion of this project? Detail your plans.

The resources I will need is, Club 16 gym, and a source of technology whether it is my phone or laptop.
These are things I have access too.

Mentors/Community Connections: What types of mentor(s)/community connections will you need to

help you complete your capstone project? How will your mentor(s) help you? What is your plan to access
the mentorship/community connections necessary for this project?

My mentors could include either Mr. Hayes, the P.E teacher at my school, or a working from Club 16. I
could investigate into getting a personal trainer at Club 16 to help track my progress on this fitness
challenge.

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Project limitations: What are some project limitations and potential obstacles that you foresee that might
affect progress with your Capstone Project?

Some potential obstacles that I may face during this capstone is not following through with the challenge.
This is a challenge where you can’t miss a day, or it will affect how your body will change. If I skip a day
of not doing the workout task, I will not get the results I want.

Other considerations: List and detail any other related information/ considerations about your project
that you feel should be included in your project proposal.

References: Provide a literature review of 5-10 PEER REVIEWED ACADEMIC references: research,
videos, etc. that offer some preliminary research you have done for your project that shows you are able
to access the key information that you will need to be able to complete this project/work. Your list should
be written using correct APA formatting.

1.

Mayo Foundation for Medical Education and research. (2017, September 27). Depression and anxiety:
Exercise eases symptoms. Mayo Clinic. Retrieved October 16, 2022, from
https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-
20046495 

2.

ColossusFitness. (2020, April 27). 60 day shred challenge accepted | episode 1. YouTube. Retrieved
October 16, 2022, from https://www.youtube.com/watch?v=OVLfgg9Hs0w 

3.

Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the
Journal of clinical psychiatry. Retrieved October 23, 2022, from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/ 

Lawler, M., Mateo, A., Bedosky, L., Migala, J., Lawler, M., Eckelkamp, S., & Byrne, C. (n.d.). Pilates:

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 What it is, health benefits, and getting started. EverydayHealth.com. Retrieved October 23, 2022,
from https://www.everydayhealth.com/fitness/pilates/guide/ 

American Psychological Association. (n.d.). Apa PsycNet. American Psychological Association.

Retrieved October 23, 2022, from https://psycnet.apa.org/record/1982-01569-001 

Kahn, J. (2022, August 23). Do 30-day fitness challenges actually work? LiveScience. Retrieved October
23, 2022, from https://www.livescience.com/do-30-day-fitness-challenges-work 

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