Capstone Project Proposal

Name of student: ___________Michael Han___________________________ Date: 2023 5 10

______________

Teacher: ____Ms Brown ________________ Block:

__Block C____________

The Capstone strand I have chosen is ________YouTube channel

___________________________________

Proposed title for my Project Proposal: (write the proposed title for your Capstone Project in one clear

sentence):

_________________________________________________________________________________
how can people work out at home by free hands
_________________________________________________________________________________

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:

How can people deal with if they don't have enough time and aren't in a good position to go to the
gym, but they still want to work out?

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?

With the progress of The Times, people have higher and higher requirements for their bodies. With
the popularity of social software, people can see more and more people in good shape showing
themselves on social software, so fitness is becoming more and more popular. But the problem
many people face is that they don't have a gym near their home, or it takes a long time to get there,
or they don't like the attention and are afraid of the gym because they are not fit. And lazy, totally
lazy, but I want to get in shape, so I came up with the idea of teaching you how to work out at home
Background: What background knowledge/connections/prior learning do you have in this area of
inquiry?

Types and functions of fitness equipment. Different types of equipment can help people with
different types of exercise, such as strength training, aerobic training and so on. But not only
equipment Because I have worked with many trainers, I have learned a lot about fitness. When I
started to prepare for fitness, they taught me the movements and details of freehand fitness to help
me activate muscles and prepare for muscle building in the future.
Formulation and adjustment of fitness plan. An effective fitness program should include different
types of exercise, appropriate intensity and duration, and be tailored to one's goals and physical
condition.
Also, the principle of gaining muscle. The main principle of muscle building is to stimulate muscles
through training and promote muscle growth and repair under proper nutrition and rest conditions.
This process consists of three main aspects: muscle stimulation, nutrient intake and rest recovery.
Muscle stimulation is the key to muscle building. During weight training or strength training,
muscles will suffer varying degrees of damage and fatigue, which stimulates the body to repair and
grow muscles. This process involves gradually increasing the intensity and difficulty of the training
to continuously stimulate muscle growth.
Nutrition is also essential for building muscle. When doing weight or strength training, the body
needs more protein, carbohydrates and fat to support muscle repair and growth. Protein is an
essential nutrient for building muscle, and it is usually necessary to get the right amount of protein
in your diet to meet your body's protein needs.
Proper rest and recovery time is also very important for building muscle. Muscles need time to
repair and grow when doing weight or strength training. Overtraining and inadequate rest can lead
to muscle fatigue and overtraining syndrome, or even muscle atrophy. Therefore, muscles need to
be given ample time to recover and grow, including adequate sleep and rest time.
Those are the summary from my every trainer. Because knowing those background information
was good for people to gain muscle. They all have different training method, but those three points
they all mentioned a lot.

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?

First of all, bodybuilding is a habit. I think it is a very effective way to help people improve
themselves and clearly observe their daily progress. After work, they can spare some time to fully
stimulate and relax their body and mind. The reason I wanted to do this is because I wanted to
make it available to people who are interested in fitness but have limited means
Interdisciplinary and core competencies connections: What subject areas and core
competencies will be connected with your project? Outline and explain the connections. (Must
include reference to ALL 6 Core competencies).

I am personally responsible, self-motivated, and can advocate for myself.

Fitness is not a whim, it's a habit, we have to be responsible to our self, keep doing it and doing it
hard, then we can meet the progress. Motivation in also an important part. Motivation determines
attitude, intensity, and consistency.
I have positive peer and inter-generational relationships.
If a person likes to be responsible for his or her own body, then he or she will be a positive,
persistent and persistent person. In the gym, the relationship with such a person will be mutual
encouragement and push as much as possible
I can assess my progress
Bodybuilding is a slow and time-consuming process. I can see my progress every day. For
example, I used more weight today and my muscle soreness decreased after training, which
indicates that my recovery ability has become stronger. You can evaluate your progress from all
aspects
I can reflect on the processes of learning and share what i have learned
Since I have had many coaches, each coach has a different teaching method and purpose,
including understanding and knowledge of fitness. I can learn from each coach and apply it to my
daily training, and now I have the ability to drive people around me to get fit and teach them how to
do it. I think it is a process of applying what I have learned to practice. I can clearly express what I
have learned and put it into practice
I understand what is important to me.
I have a clear understanding of my goal and what is really important, which also applies to fitness. I
can do special training for my weaknesses and strengths, and find the most suitable movements for
me. Whichever movement feels best to me, I will do it with more weight, and which one is worse, I
will make up for it with more weight
I can persevere, and understand that failure can be productive.
Failure is inevitable in the process of fitness, but so many people insist on it, it shows that no one is
afraid of failure, including me. When I am going to fail, I should break through myself more. Ten
failures this time, twelve next time, this is my progress, and I will face failure every time. After the
failure to find their own reasons, because of the problem of action or other reasons, is in this
process, step by step to progress

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 o Website
PPT o imovie presentation
o Physical portfolio o YouTube channel

I will choose YouTube channel. First of all, I express my works in the form of
video, and compared with other forms, video can play a more intuitive and
 clearer role in teaching

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.
First of all, my capstone project is to teach you how to work out at home, or to maintain the muscles
in your body, because muscles tend to fade over time when you're not working out. The goal is for
people who don't have time to go to the gym or don't have the resources to do it. First of all, as a
fitness enthusiast, I am also a person who loves fitness very much. I have had many coaches, and
each coach has given me some help, including the principle of muscle building, how to do every
movement well, etc. I made a YouTube channel, because it can be more intuitive to the audience.
My works are divided into four parts. The first video includes a simple intro, which includes my
personal fitness process and introduces my trainer, who is a professional trainer with professional
certificates. During my stay in Canada, he is responsible for all my training plans. Make my training
systematic and give me a diet to make sure I eat enough each day. I'm going to show you how to
do a proper push-up, and since push-ups are a great upper limb development maneuver at home,
I've covered every detail, trajectory, body position and position. Not only that, considering
everyone's situation is different, there are different training methods, step by step, from the difficult
to the easy, slowly will make progress. Finally, thanks for listening, and I added an Easter egg from
my coach.
In the second video, I focused on introducing different fitness supplements. Supplements are an
indispensable part of people's fitness process, which can help people get the substances needed
by the human body better and more conveniently. The first supplement I introduce is protein
powder. Protein powder is a kind of supplement to extract protein and help people get protein more
quickly and easily. In daily life, it is difficult for people to absorb protein in their diet to meet the
requirements of muscle building, so protein powder is a very important supplement.
The second is creatine. Creatine is A type A supplement that can increase muscle endurance and
strength. It not only increases the water storage in the body, but also indirectly leads to the
acceleration of metabolic function and helps people have better fitness results. After introducing its
use, I also introduced the principle, the principle is to maintain the creatine level in the body, so that
creatine can ensure that the more effective.
The third supplement is the pre workout. Now, a lot of people will be in poor training condition, and
the effect of muscle congestion is not good. This workout is all about getting the nerves going and
helping the target muscles feel better. Above are the three most important supplements I
introduced, of course, other supplements are also recommended, but these three are the most
suitable for beginners and through my own experience, think the most effective and important.
At the end of the video, I explained that these supplements are 100% safe and there is no need to
worry about side effects. Only pre workout supplements can affect sleep because they contain a
high concentration of caffeine. However, I also explained that some Pre workout supplements do
not include caffeine and some have a high concentration.
I put the intro and the push-up video together, so I'll end up with four videos. My third video will talk
about the two most common lower extremity exercises, and since we have limited equipment at
home, we will use the form of self-respect. The first move will be a squat. Some studies have
shown that squatting is highly stimulating to the front thigh muscles. I will talk about the position of
the body and what to pay attention to in detail. The second move I want to do is a lunge, which will
stimulate the front of the thigh and make the front of the thigh muscles fully elongate, which is in
 line with the principle of muscle normal.
For the fourth video, I'm going to record a movement for abdominal training. I'm going to talk about
a variation of the sit-up, and the plank, one is to develop overall abdominal thickness, one is to
develop deep muscles and core strength, and I'm going to talk about the details and key points of
both movements, like how do you make your stomach feel more stress, etc.
Finally, I would like to talk about my video clips. The beginning is all media resources I found on the
Internet. I used Jian Ying app, because it is a video clip software suitable for beginners and easy to
use. I will arrange the recorded materials into my video in order. If it requires horizontal version, I
use background filling. The blurred original video is used as the background, so as to create a
horizontal version effect. The second is BGM. I will reduce the decibel level of BGM to ensure that
the audience can clearly hear my content when watching. In each scene, I choose the right
transitions and effects based on the content and composition of the scene. So that's my editing
process

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.

Therefore, mobile phone is my main recording tool. I recorded every video I want to talk with mobile
phone, arranged each video in order, and used JIANYING app to clip the video, each video is a
separate section, and then joined them together on the main track, added bgm and gradual effect
and gradual effect on the auxiliary track, and then on the second auxiliary track. Add special effects
to add color to transitions between each page.

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?

First of all, my mentor is my coach in the gym, my coach's main role is to teach me about fitness
expertise and to standardize my movement patterns. I have more than one instructor, and in China
I have more than one instructor, each instructor has a different teaching philosophy and training
style, but each instructor will allow me to improve in different ways. My instructors told me the key
points of the movements, the correct force patterns, how to visualize the force in my mind and how
to connect the muscles.
Project limitations: What are some project limitations and potential obstacles that you foresee that
might affect progress with your Capstone Project?

First of all, the knowledge of editing videos must be what I lack because I don't have professional
knowledge and sufficient experience in editing videos, and the second point is that I need to explain
in full English and find special terms. The last thing is to conceptualize the content of the video and
find the right way to make it more acceptable to people.

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

It is important to note that I am not on the opposite side of going to the gym, nor am I encouraging
people to train at home, I very strongly suggest that those who have the conditions can go to the
gym with weights that are not their own or higher than their own, because bigger weights can cause
the body to overload and get over recovery so that it is Zhang muscles. I these are just to help
people in the absence of time, as far as possible to ensure that the training content. The second
point is the supplements, in the supplements, special mention of the point is that creatine needs to
be maintained in the body at all times in percentage, only when the body is saturated with creatine,
you can achieve the effect of creatine to increase muscle strength

References: Provide reference list of a minimum of 8 PEER REVIEWED ACADEMIC references:

research, videos, etc. Your list should be written using correct APA formatting.

MozDevNet. (n.d.). Void operator - javascript: MDN. JavaScript | MDN.

https://developer.mozilla.org/en-US/docs/Web/JavaScript/Reference/Operators/
void 
Michael Han
R.E mountain secondary
CLC12
Alexandria Browne
May15 2023

https://www.sohu.com/a/195523050_358092

Introduced and the importance of strong hips and legs, but if you do squat such movements need
to pay attention to the standard level of action to ensure safety

氮泵是什么？氮泵的作用与副作用大解析 - myprotein 中国. MYPROTEIN. (2020, January

10). https://www.myprotein.cn/blog/supplements/beginners-guide-to-pre-
workout/ 
Michael Han
R.E mountain secondary
CLC12
 Alexandria Browne
May15 2023
https://www.myprotein.cn/blog/supplements/beginners-guide-to-pre-workout/
Introduces the benefits, duration of use and side effects of pre-workout