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American College of Sports Medicine. . (2013). ACSM’s Guidelines for Exercise Testing and Prescription. . Lippincott: Williams & Willkins.

Bloom, P. (2016). Against empathy : the case for rational compassion. New York: HarperCollins Publishers.

Brown, T. (2008). Design Thinking. 1st ed. [ebook] Harvard Business Review. http://www.fredonia.edu/pr/web/pdf/HBR-Timbrown.pdf , 1-9.

Casperen, C. P. (1984). Physical Activity, Exercise and Physical Fitness: Definitions and distinctions for health related research. . Public Reports, 126-131.

Cherry, K. (2018). Intrinsic Motivation: What's the Difference? . Very Well Mind.

Crossman, A. (2018). Definition and Examples of Social Distance in Psychology. ThoughtCo.

McCrindle, M. (2014). The ABC of XYZ . Australia: McCrindle Research Pty Ltd.

Ryan, R. M., & Deci, E. M. (2000). Self-Determination Theory and the Facilitation of Intrinsic Motivation, Social Development, and Well-Being. America: American Psychological Association.

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Dramatic improvement when using the Fitbit

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Maintaining a good average.

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Seans steps getting better each week.

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I was only up in cork late in the week so Sean onlt got my Firbit on Thursday.

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Seans steps are still low, we were using his phone to measure them and he believed it wasn't correct so for the rest of the semester I am going to give him my FitBit which will be more accurate

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Sean steps very poor for week one

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Along with semester 2 came a massive change in the club. Our cluub became a club which connected studnets to other clubs and societies around UCC. We stopped the Made2move classes due to the lack in numbers. Due to our clubs new role we decieded we needed to offer a new resource for our mentees. From a clubs point of view we offered them events such as talks and a fun run to give the mentees motivation towards achieving their physical activity goals.

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The mentees were another problem with the club. My last two mentees were forced to join the club and straight away they felt it was a burden. There was always a fine line between the club and the mentee with onlt myself the mentor interacting with both sides. As a group we decided that we would get new mentees only this time we would know them and for this reaso there would be less of a social gap. I did message my old mentees to see if they were still interested in continuing but again I got no reply.

I got a new mentee, my housemate who I am also going to give a pseudonym, Sean. Sean plays football at home in Waterford but at the moment he is going throough a hard time as he is coming back from a serious groin injury. I designed a Physical Activity planner for Sean and told him how we would be measuring his physical activity by counting his everyday steps instead of scanning which was a failure with the last mentees.

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This week I had no reply from Jack. It was disappointing but it is coming up to exam time and they're course is quite difficult and as my other mentee Kyle had told me from day one he put his study number one.

Myself and Padraig Reidy did the Made2move class this week. We had two students and we did the 12 exercises of Xmas. It was a Hit session with 12 exercises and to get in the festive vibe we played Christmas songs throughout.

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I messaged Jack the weekend asking about his game and he got back to me on Thursday of this week telling me how his team had given the game away due to lack of numbers. I felt disappointed for him at first but then I got thinking. Why would a team not have enough players for a final? I began to think that Jack was lying to me about the training but of course I couldnt be speculating.

Unfortunetly Kyle did not reply again this week, i told Fiona and she told me to drop him as he clearly didn't have any interest in the club.

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Over the last weekend, Jack told me his team had got into the fia so he would be training with them for two days this week ahead of their final.

I sent a text to Kyle to see hoe he was getting on with the planner but i got no reply

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Jack messaged me this week with excellent news, he was called up from his club to train with them for an up coming championship semi-final. They trained twice this week and depending if they win or not they will be trainingmore.

I sent Kyle his PA planner with advice and tips and even told him to get back to me wiith any questions or advice. Kyle did not reply which was disappointing

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2018 9 17 Mentee Physical Activity Planner (1)

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I met with Jack after collage hours to give him his physical activity planner. He seemed more positive about the club after this meeting. I told him that i would be keeping in contact with him on how the plan was going and if he wss getting through the activities. I also told him when I was available to do the activies wih him.

I met Kyle at the Hayfield Manor gym to do his screening. Kyle performed okay in the screening, there was evidently room for improvement. Talking to him after he seemed very negavtive towards physical activity. He was not involved with any sports team and he said he doesn't have time due to his study. I told him about the evidence that physical activity is good for study. Then, i got him to send on his timetable so I could make his PA planner

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2018 9 17 Mentee Physical Activity Planner (1)

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I decided to reflect on semester two in stead of doing weekly notes.

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exppand

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Growth Mindset by Carol Dweck (animated book summary) - Growth Mindset and Fixed Mindset

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Enthusiastic

Leadership potential

Meeting pa guidelines

Motivated to make help

Some pa knowledge

Resourceful

Mentors need right training and attitude

Dwek growth mind set

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Over18

Motivated to change

Not meeting pa guidelines 150 mins 5 times a day etc

Screening: All mentees on same app, how many steps etc, par-q,

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Training and certification

Theory

Role modelling of practice – more experience with texts etc

Resource bank – share ideas

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Training – recruitment (find your own mentee) – implementation – evaluation

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Bloom, P. (2016). Against empathy : the case for rational compassion. New York: HarperCollins Publishers.

Crossman, A. (2018). Definition and Examples of Social Distance in Psychology. ThoughtCo.

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Finally, we discussed our Made2move training and the ideal Move Mentor. In groups we had to make a leadership programme tool which we will present next week.

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We also spoke about Social distance; social distance is a means of measuring the gap or differences between groups of people in social categories or social societies. It manifests across a variety of social categories, including class, race and ethnicity, culture, nationality, religion, gender and sexuality, and age, among others (Crossman, 2018). This would explain why the mentees left the club after our first meeting as we looked intimidating in our SSPE gear.

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We also talked about Maslow and motivation. As well as this we also continued our discussion on Blooms digital taxonomy, we were now to turn away from empathy and use a new word called compassion, the reason for this was because Bloom believed empathy didn’t drive generation z, who are the least curious generation as knowledge is at the click of a button and they do not question things leading to a lack in drive and motivation (Bloom, 2016).

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We opened the session by presenting our data from last weeks design sprint class on Made2Move training. Each group used a visualisation app to present the work and each presentation was unique as well as painting a clearer picture with regards to Made2Move training.

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Cherry , K. (2018). Extrinsic vs. Intrinsic Motivation: What's the Difference? Very Well Mind.

Ryan , R. M.; Deci, E. M. (2000). Self-Determination Theory and the Facilitation of Intrinsic Motivation, Social Development, and Well-Being. America: American Psychological Association.

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Intrinsic Motivation is to engage with an activity or behaviour for ones own self and personal  rewards (Cherry, 2018).

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Extrinsic Motivation can be described as motivation to perform a task or activity to earn an award or avoid punishment, one engages in this behaviour not because it is satisfying but to get something in return or avoid something (Cherry, 2018)

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The SDT is used to understand the link between human motivation and personality using empirical methods like competence, relatedness and autonomy, to show humans personality developments and behavioural self-regulation (Ryan, R. M. et Deci, E. L. , 2000)

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Conor McGregor Breaks Down His Unusual Warmup & How It Enhances Him. HoopJab Boxing

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Dynamic warm up.
- Only moderate level of intensity, elevate heart rate in dynamic manor.
- The warm up should include an object or fun challenge eg beanbag
- Life experiences, relate to real life eg Conor McGregror warm up

COACH
- Confidence and competence
- Knowledge (Physical Activity dictionary)
- Encouarging, relate encouargement eg "Paula, that was brilliant, next time we'll up the intensity.

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Kept all my Notes on mentees one colour as it was easier to track.

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I started mentioning my mentees from week 4, i created a new branch in my padlet and this was where i continued to talk about my mentees

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All the Notes are connected to show the club is growing and always developing.

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Each week has a colour to make the work more aesthetically pleasing

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For the club i decided to use the week as a heading as i felt it as the easiest way to track the clubs development

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7 minute workout
0-5k run
Active ten
Body weight circuits

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www.nhs.uk/livewell/fitness
www.healthyireland.ie
www.parkrun.com

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CUH Children's Ward

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Injuries
Food
Socialising
Sleep
Water

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Jog/walk programme
body weight circuits
Mardyke fitness classes
Gym
Swimming
Coca-Cola bikes
Hiking (foreign students

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As mentioned above, I recieved my mentees this week. both of them are male and aged 18. They both are in 1st year of college doing maths science. for privacy reasons I gave my mentees pseudonyms, mentee A will be called Jack and mentee B will be called Kyle for future reference.

Jack performed fair in the screening and it was evident that there was room for improvement. Talking to him after he didn't sound motivated and he even asked me "why did ye have to pick our class for this". He expressed how he felt bullied into the club. I setteled him down and told him the hard part was over and told him about the ideas for the future of the club. We talked about his hobbies and interests (football), and I told him I would develop a Physical Activity planner for him.

Kyle couldnt perform the screening as he had to leave early but we agreed to meet next week.

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* PAQ (International Physical Activity Questionnaire) - Self-reported questionnaire detailing the PA of the individual over a 7-day period.

* BREQ-3 - Assesses how the person feels about exercise and why/why not they engage in exercise.

* MHC-SF (Mental Health Continuum-Short Form) - Measure of the persons’ emotional well-being

* PAS-SCQ (Perceived Autonomy Support) - Assesses the experience of the person with a trainer/instructor/coach.

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Health Related Physical Fitness Components

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Health Related Physical Fitness Components

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* Body Composition:

* Cardiovascular Endurance

* Muscular Strength

* Muscular Endurance

* Flexibility Testing for Components:

* Resting heart rate (RHR)

* Height

* Weight

* BMI

* Waist Measurement

* Hip Measurement

* Waist/Hip ratio

* Strength: Press up

* Strength endurance: Abs Curl

* Flexibility: sit and reach

* Cardiovascular: mile test

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Physical Activity: Any bodily movement produced by the skeletal muscles that result in energy expenditure (Casperen et al., 1984; ACSM, 2013).

Exercise: A type of physical activity which is planned, structured and repetitive bodily movement with the objective to improve or maintain one or more components of physical fitness (Casperen, 1984; ACSM, 2013).

Components of Physical Fitness: Defined set of attributes or characteristics have or achieve that relates to their ability to perform physical activity (ACSM, 2014). These characteristics into the health related and skill related components.

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From last weeks lesson the clubs leaders and Fiona gathered all our information and put it on a display tool called Voyant. This made it clear for us what was and was not working. Then Fiona questioned us about the club, mentees and mentors linked to Made2Move training and we wrote our answers on sticky notes. Once all the questions were answered we oranised them under, who, what, where, when, why and how. In my group we then used easel.ly to display our infromation.
Finallly we used storyboarding to tell the story of our club from day one to today.

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We then moved onto talking about a typical mentee, named for our sake Tom, we were reminded throughout the session to think of Tom and always relate to him. Tom was a Generation Y and Z, he has no interest in sport or physical activity but he needs exercise to stay healthy. The key words we were given were EMPATHY and COMPASSION. We were also told that we have to be confident and competent around our mentees, "Fake it tilyou make it".

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An iterative process is a process for calculating a desired result by means of a repeated cycle of operations. An iterative process should be convergent not linear

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Then, we were given another demonstration by a member of the Maradyke staff on how to use the various machines available in their gym which it is highly recommended that our mentee’s use as part of their programmes if they are able for a higher level of training. We were given demonstrations on the use of the cardiovascular machines. These focus on giving you a good workout where you are likely to be tired and taping into your anaerobic system which will improve fitness over time. The second types of machines that we were shown were the resistance machines. These help to incorporate a weight making it harder for a particular muscle group to complete the exercise. This can be used for those mentee’s who are already at a good level of activity and fitness.

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First up was a demonstration by Gillian of a few core exercises that your mentee could use. This is important because the core region can be a weaker area for people who are unfit, and weight carried in the midriff is more likely to cause chronic diseases in the future. As well as core Gillian went thrugh some stretching exercises we could show our mentee.

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Finally, we did the mile run test which tests how fast you can run a mile. Times are then used to see how fit you are. This is used at the beginning of the training programme to give a base to work from and to judge improvements in your mentee’s fitness. We did this test with Ciara and Alex, Alex did a warm up with us and then we completed the mile run, i got 6:29

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We also did some more work on what our assignment would entail and were introduced to Padlet, an online tool which can be used to group together various documents and types of documents under one title which is useful for an assignment such as ours.
We also went through some roleplays of situations we may face with a wide range of mentees. We were shown how to solve such issues in a friendly and empathic manner. We also talked a lot on motivation as this was a dowfall for us with our mentees as they were not movitvated to engage with us.

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This was followed by a recap on the highs and lows of the club to this date and our opinions on it through the use of a questionnaire which proved to be quite useful as it charted the many success that we had to this point as well as recognising the challenges that we faced.