Capstone Project Proposal Draft

Name of student: _________________ Date: __________

Teacher: ___Mr. Harvalias______ Block: ____

The Capstone strand I have chosen:

__________________________________________________________________________

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

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 I create, explain, and execute a workout routine in order to promote physical/mental health
to those starting out in the gym?

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?

As a dedicated fitness enthusiast who has been actively engaged in regular gym-going for the
past two years, I have developed a keen interest in helping others who may be just starting out or
seeking to diversify their workout routines. My motivation for investigating this topic stems from my
desire to empower individuals within my community to approach their fitness journeys with
confidence and a solid understanding of proper form and technique.
Being someone who has personally experienced the numerous physical and mental benefits
that regular exercise can provide, I understand the importance of having a reliable and informative
resource to guide and inform one's fitness endeavors. Therefore, I have chosen to undertake this
project, as I believe that it will serve as an invaluable tool for those who may be feeling uncertain
or overwhelmed when it comes to developing an effective workout plan.
Furthermore, my passion for this field aligns seamlessly with my post-secondary aspirations,
as I aim to pursue a degree in kinesiology, a field of study that is intimately connected to the
principles that underlie my project. I am excited to delve deeper into this subject matter and
contribute to the ongoing conversation about the importance of proper exercise and form in
maintaining a healthy and active lifestyle.

0
Background: What background knowledge/connections/prior learning do you have in this area of inquiry?

Personally, I have had a lot of friends to learn from regarding this topic, and during PE in grade 9
and 10 I learned a great deal of information in there as well. Also, over the covid period I watched
a lot of TikTok’s and YouTube videos about body building and working out in general. Obviously
not everything online is “correct” or credible but this overexposure of videos taught me a lot about
this field.

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?

As I mentioned before, one of the fields I want to study at a university level is kinesiology. This
inquiry question gives me a chance to inform others of this field and help them find a passion in it
as well. Furthermore, while making this project it will also help me learn more about it and
ultimately help me get a better grasp on whether or not kinesiology is something I would genuinely
enjoy studying.

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

Personal Awareness & Responsibility

1. Self-Determination
- Being determined to keep consistent in the gym
- Continuing to learn

2. Self-Regulation
- I can set small time specific goals
- I can understand that body building takes patience, consistency and time
- I can keep myself accountable

3. Well-Being
- I understand that I am going to the gym to better myself and learn
- I can take rest days when my body has not recovered fully
- Working out also improves my mental health

Social Responsibility:
1. Contributing to the community and caring for the environment
- By creating a beginner and intermediate level workout routine those in my community can
thrive and better themselves physically and mentally.

2. Solving Problems in peaceful ways

- Some people may not agree with my workout routine and may think that its not as “optimal”

1
 however it is what’s worked for me and what I have most fun with
- I understand that people can have their preferences on exercises and therefore can make
their own version of workouts to comply with them

3. Valuing Diversity
- I value that people have different body types and also sizes therefore some exercises are
easier/harder for others
- I value to not judge anyone for their physique, especially if they are going to the gym to
better themselves

4. Building Relationships
- I can create meaningful relationships through working out
- These people can motivate me to stay on course of my goals

Critical Thinking:
1. Analyze and Critique
- I can analyze myself in my fitness progress and more specifically my form.
- I can critique my own short comings and fix them accordingly
2. Questions and Investigate
- I can ask relevant questions and information to answer questions about specific exercises
or form
3. Develop and Design
- I can explore new ways of exercising and find what works for me
- I understand that progress takes time
- I understand that finding the “perfect workout” tailored towards me takes time

Creative Thinking:
1. Novelty and Value
- I can create new ideas that can provide new perspectives for others on going to the gym

2. Generating Ideas
- I can use the resources available to me and create new ideas such as exercise variations
according to my specific gym

3. Developing Ideas
- I can take my ideas, evaluate them, and create something meaningful
- I understand that failure isn’t a bad thing but a chance to learn from my mistakes

Communication:
1. Connect and engage with others
- I can connect and engage with others to improve my knowledge on fitness

2. Acquire, interpret, and present information

2
 - I can research, understand, and present information about fitness that will improve my
knowledge

3. Collaborate to plan, carry out, and review

- I can collaborate with other people in the fitness community to solve problems

4. Explain/recount and reflect on experiences and accomplishments

- I can reflect on my fitness progress and share what I’ve learned to others

Personal & Cultural Identity:

1. Relationships and Cultural Identity
- I understand that culture is a broad concept and different cultures have different
stereotypes or ideas of working out
- I can define myself in my own identity and respect the identity of others

2. Personal Values and Choices

- I understand what is important to me and can prioritize my physical health
- I understand how my values can shape my choices, even when it comes to fitness

3. Personal Strengths and Abilities:

- I know my strengths and what exercises work and don’t work for me
- I understand my strengths and how to use them to positively impact the fitness community

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

 Website/blog
 PPT

3
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.

The purpose of this project is to conduct a comprehensive examination of the kinesiological

aspects of weightlifting and powerlifting, with a specific focus on understanding the proper
execution of these exercises to reach hypertrophy. The ultimate goal of this project is to produce
a beginner-friendly blog or handbook that outlines my personal workout split, providing detailed
information on specific exercises, muscle groups that they work, and most importantly, how to
execute them with proper form.
To ensure that the handbook is easy to navigate, it will be organized with page numbers,
indexes, and headings, allowing users to quickly and easily find the information they need. The
research for this project will be conducted using a variety of credible online resources, as well as
information gathered from fellow gym partners and members. The research will include scientific
explanations of certain topics and studies that pertain to relevant information such as
supplements and exercise optimization.
In addition to the kinesiological aspects, I will also be investigating the psychological aspects
of weightlifting and the various benefits that come with it. The psychological benefits of
weightlifting can include improved self-esteem, stress relief, and overall improved mental well-
being. My personal experiences and journey with weightlifting will also be an integral part of this
project, as I will be sharing how this practice has helped me to become a healthier and more
educated version of myself. Through the sharing of my personal experiences, I hope to provide a
relatable and motivational perspective for beginners and novices in the gym.
The final product of this project will be a comprehensive and user-friendly resource for
anyone who is new to weightlifting and powerlifting. It will include detailed explanations of
exercises, muscle groups that they target, proper form, and a variety of other helpful information
such as supplement advice, exercise optimization, and the psychological benefits of weightlifting.
By providing all of this information in a beginner-friendly format, my hope is that the handbook will
empower individuals to approach their fitness journeys with confidence and a solid understanding
of proper form and technique. It will also be a valuable tool for anyone looking to improve their
overall well-being.
Furthermore, I will also be including tips and guidelines on how to progress and make
progressions in the exercises and workout routines, as well as injury prevention measures. This
will make the handbook a valuable resource not only for beginners but also for intermediates who
are looking to take their weightlifting/powerlifting to the next level. The handbook will also be
designed to be adaptable and customizable to the individual's specific needs, goals and
preferences.
In conclusion, this project aims to provide a comprehensive, beginner-friendly guide to
weightlifting and powerlifting, with a focus on proper form, execution, and safety. The handbook
will be an invaluable tool for anyone looking to improve their physical and mental well-being and
will provide the necessary information and guidance for beginners and intermediates to succeed
in their fitness journey.

4
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.

 Macbook
- To document my learnings and create my handbook/blog
- I own a Macbook and other necessary devices

 Online resources
- I know and will research from credible scientific books and resources

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?

 Gym partner I learned from

- I can ask relevant information form them if needed
- I will contact them via Instagram or by phone

 Online resources
- Youtube
- Tik tok
- Scholarly articles

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

One of the potential challenges that may arise during this project is the inherent variability in
human anatomy. It is known that individuals have unique physical characteristics that can impact
the efficacy of certain exercises and workout routines. As such, it is important to acknowledge
that the exercises and workout routines outlined in the handbook, which are based on my
personal experiences and what has been effective for me, may not be suitable for everyone.
This could be due to a wide range of factors such as variations in body shape and size, joint
mobility, flexibility, and muscle mass. This variability in human anatomy is an important
consideration when developing a beginner-friendly guide to weightlifting and powerlifting. To
ensure that the handbook is as inclusive and accessible as possible, I will try my best to provide
alternative exercises and modifications that can accommodate different body types and physical
abilities. Furthermore, it will be important to acknowledge that what works for one individual may
not work for another, and to provide guidance on how to experiment and find what works best for
each individual. This could include information on how to monitor progress and adjust exercises
as needed, as well as tips on how to listen to your body and adjust to prevent injury.

5
Other considerations: List and detail any other related information/ considerations about your project
that you feel should be included in your project proposal.

N/A

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. Annesi, J. R. (2006). Exercise and the treatment of depression. Journal of Clinical Sport
Psychology, 1(1), 17-26. Retrieved from
https://link.springer.com/article/10.1123/jcsp.1.1.17

2. Blumenthal, J. A. (2007). Exercise as a treatment for depression. Journal of Consulting

and Clinical Psychology, 75(5), 843-853. Retrieved from
https://psycnet.apa.org/record/2007-01697-006

3. Castaneda-Sceppa, L. L., & O'Keefe, J. L. (2003). The effects of resistance training on

bone density. Journal of Clinical Densitometry, 6(4), 391-406. Retrieved from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2858865/

4. Finn, C. (2010). The power of mind-muscle connection. Journal of Physiology, 5(2), 120-
124. Retrieved from
https://journals.physiology.org/doi/abs/10.1152/physiologyonline.2010.05.2.120

5. Fox, K. R. (2003). The relationship between exercise and self-esteem. Journal of Sport
and Exercise Psychology, 25(3), 456-465. Retrieved from
https://journals.humankinetics.com/view/journals/jsep/25/3/456.xml

6. Fox, K. R. (2005). Exercise and the prevention of depression. Journal of Sport and
Exercise Psychology, 27(4), 519-529. Retrieved from
https://journals.humankinetics.com/view/journals/jsep/27/4/519.xml

7. Hartmann, M. A. (2010). Kinesiological analysis of the squat. Journal of Strength and

Conditioning Research, 24(3), 779-785. Retrieved from https://journals.lww.com/nsca-
jscr/Fulltext/2010/03000/Kinesiological_Analysis_of_the_Squat.22.aspx

8. Jakicic, J. M. (2008). The mental health benefits of weightlifting. Journal of Clinical

Psychology, 64(2), 104-111. Retrieved from
https://onlinelibrary.wiley.com/doi/abs/10.1002/jclp.20428

9. Little, A. J., & O'Callaghan, M. P. (2008). The role of exercise in mental health. Journal of
Mental Health Training, Education, and Practice, 3(4), 18-27. Retrieved from
https://www.emerald.com/insight/content/doi/10.1108/17465721211296427/full/html

10. Schoenfeld, B. (2010). The science of muscle hypertrophy. Strength and Conditioning
Journal, 32(1), 20-24. Retrieved from
6
https://journals.lww.com/nsca-scj/Fulltext/2010/01000/The_Science_of_Muscle_Hypertro
phy.20.aspx

7
8