Creating a Fitness plan for Mountain bikingBy: Kristian J. NobelWord Count: Grade 10Table of ContentsContents:           PagePersonal Project Report ………………………………………………………………………………….3 Goal………………………………………………………………………………………………….. Planning…………………………………………………………………………………………….. Taking Action…….………………………………………………………………………………… Reflection…………………………………………………………………………………………… Bibliography………………………………………………………………………………………..Appendices…………………………………………………………………………………………………. Appendix 1: Process Journals………………………………………………………………….. Appendix 2: Final Product……………………………………………………………………….. Introduction The personal project is the final big assignment to show the school that you have gotten a well understanding of the MYP before you enter the DP program. When I first saw the personal project in grade 6 I was shocked by the amount of work that needed to be done, yet I didn’t think much of it because I knew that I still had a long time before it was my turn to do it. I had seen many personal projects throughout my time at this school and I had also seen both my siblings go through the personal project but I never really thought about me doing my own until grade 9 as I knew that in a couple of months I would have to start my own. Even though I was worried about the personal I was still amazed about how passionate the people at the exhibitions were about their topics, this gave me a sense of relief as if I chose a topic that I was truly passionate about that it would make it easier on myself.Part 1: Investigating Growing up on the countryside of Denmark I had a very active childhood and was always around nature. This led me to playing lots of sports and I also started to bike a lot, as these were the things me and my friends would do together. I loved biking it is something that helped me getting to my friends houses and also just having fun with them. When I was in kindergarten I remember going up into the forest with my classmates and biking around up in the forest and I loved it. Biking in Denmark is very easy and done by everyone as it was an easy and fast way to get around, plus in Denmark the public transport was not as easy to use and was a lot more expensive compared to the advance public transport system her in Singapore. You may interpret that only lower class citizens would use bikes to commute, but 50% of all copenhagen citizens commute to work by bike daily, even 63% of all danish parliament members commute to work daily by bike as of 2011 (“Copenhageners Love”). When I moved to Singapore I soon realised that I wouldn’t be able to do all of the same activities that I did when I lived in Denmark, this is because of the dense cities and harsh traffic. Due to this I only got my first bike in Singapore when I was 13. As I grew older I started going mountain biking with my brother and my father, I loved the thrill that you would get from going fast and downhill, I also loved the challenge you would get on the trickier parts.  At school I picked up the sport rugby, which is a sport which requires a lot of strength meaning I would have to build some muscle. During training we would go to the gym to build some strength and I fell in love with lifting heavy weights, after a while I did some research on weight lifting and found the transformations and benefits that occur when you are disciplined and train hard.At my first meeting with my personal project advisor Mr. Cantelon, I didn’t know what I wanted to do for my personal project as I didn’t know how to formulate a strong idea with the ideas I had. At first I wanted to base it around something I was passionate about like weight lifting, rugby or mountain biking but there were some others in my year who were also doing something similar to the ideas I originally had. So me and my advisor tried to combine the things I was passionate about into one project, so we first came up with the idea of how weight lifting affected mountain biking, but this was hard to measure or see the difference. In the end we came up with the idea of a weight lifting program to target the muscles needed in mountain biking to see if it could improve a lap time around a mountain biking trail. This idea was perfect because I loved going fast on a mountain biking course. At first I thought about how I was going to make people do this training program, as this is the whole point of my project is to help myself get better and make other people more physically active. I decided to create a training program that would be easy to understand and accessible for many people. I decided I was going to create a 6 week training program, if I created it shorter it would have little to no effect on muscle growth and if I created a longer program some people would not stick to the program (“How Long”). A six week training program would also be more suitable to fit into people’s busy schedules. An online document for a training program can also be spread to friends and relatives within seconds.  A realistic goal that I set myself was to decrease my lap time by 10 seconds as this would be something that I would be able to achieve as I am still an avid mountain biker. I thought that 10 seconds is an achievable goal as the mountain biking tracks are not very lengthy and this is my first time creating and testing a training program. I want my training program to have an influence on people’s lives and open their eyes to a more healthy and balanced lifestyle, I read that on average people in America only exercise 2 hours a week, which is only half the recommended amount of active exercise by the Centers for Disease Control and Prevention (“How Much”). I was shocked by this as I am a very active person and takes part in a lot of sport. I wanted to change this by creating my training program to help people be more active during their weeks, in this training program I don’t want it to be too complex as most people won’t spend the time trying to figure out what is being asked to be done. This is why I am going to put in basic but effective exercises to build muscle. My goal is to “Create my own training program based of weight lifting to target the muscles used while mountain biking, then test if it improves my mountain biking lap time”.When choosing the global context for my personal project I knew that there wasn’t a lot of them that would fit into my personal project. One that stood out to me was identities and relationships, this stood out to me because when changing your lifestyle by getting more fit and starting to be a more healthy person, you start to change the things you prioritise and its changes who you are as a person. In fact, working out can have a huge positive effect on depression, anxiety, ADHD and it also relieves stress, helps you sleep better and it boost a person’s overall mood (“The Mental”).Part 2: Planning Once my goal was established I needed to think about my product and how to design it to the best of my ability. I had to think of a way to analyze my product, ACCESS FM is a way we have learnt in design class to create a product that best suits your customer. ACCESS FM stands for Aesthetics, Cost, Customer, Environment, Size, Safety, Function and Material. Some of these criterias to do not apply to my product, like environment and material.Aesthetics – Aesthetics is not one of the most important criterias for my product, but in my opinion I think that it is going to be important for the customer since the are going to be using the training program and if the program is not neat it is going to be hard to find information. This means that if there is missing information or hard to find most people would not be so keen on doing this training program.Cost – Cost is a big part of this product as many people when something costs money they really want to have it or need it or else they won’t spend their money on it. The training program is going to be free as I want people to start adapting a more healthy lifestyle and start going to the gym to improve their overall fitness.Customer – Customer is one of the most important parts of this product as it is going to them that are going to be running my product. This means that I need to design my product to fit a range of ages, so that more people would be able to use my product. Size – When the size of something is too lengthy most people wouldn’t be bothered to start or finish. This means I need to create my product to a size that it can fit into people’s schedules and that they are willing to run my training program.Safety – Safety is a big concern for this product as most of this training program is going to be around lifting weights, this means if you lift a heavy weight in the wrong way or bad from this can have severe consequences on the person lifting. This is why I am going to chose more basic lifts in my training program.Function – I think that function is important for a training program as if the training program is hard to read or hard to figure out people are less likely to run my training program. I am going to make my product as easy to set up for the user as possible. To suit the customer as best as possible I am going to make the customer enter the weights that they can lift for certain lifts and then the weights that they need to lift for the certain amount of reps and sets will be setup to fit the customer. When I first started my personal project I did not use my self-management skills to the best of my ability as I was not being as productive that I could have been. This affected me later on as I would have to catch up to everyone else. I made sure that this wasn’t going to happen again and I started to become more product with my research and keeping up to date with my meetings with my advisor. One thing that helped me getting through the personal project was creating an action plan to  make sure that I did the work that needed to be done on that date. I would advise this to anyone doing the personal project as it makes sure that you are in line with what needs to be done and on a certain date. On my action plan I filled in the meetings with my advisor, due dates, when I am going to have interviews (see appendix ?). Selection of sources Through my journey of the personal project I used various sources to help me get some information to help guide me towards my product and my goal. I think that I found some good ways of finding trustable and reliable information and I have also learnt when not to use information from certain websites. These skills are going to help me for the future and also in different subjects when researching.Since the fitness industry is such a huge group of enthusiastic people who all have their “secret” or their “key to success” this made it hard to differentiate reliable and unreliable information. At first I did some basic google searches for some good information but each source was either YouTube or some sort of blog or forum. I tried going under britannica to see if I could find some valid information on the subject; but there wasn’t, I thought this was going to happen because there wouldn’t be information about how to formulate a training program on a school encyclopedia. So I had to figure out another way of finding information from a trustable and reliable source. I started coming up with ideas on finding reliable information; I thought of p.e teachers who are trained personal trainers, online articles with authors who can backup their claims with sources and and have a degree in what they are talking about. This made it easier to give me a criterion to see If I would be able to use a source for my project or not. This was when I started to find some valuable information that could really help me create my product and one that would be able to help people. I would go over if it had an author, what they have written before, if they have a degree, when it was published, do they have a bibliography. When creating my training program I used the program Numbers on my mac. To create my product as it would allow me to create formulas for my training program, this makes sure that there is no error when the customer would enter the weights into the training program. This would make it easier for my customer as they would be only have to enter the information on one page meaning the training program would be personalized to their needs. One thing that was challenging during the planning stage was learning this new program as I had never used it before, I used some online videos to help me formulate my training program. One thing that wasn’t challenging was commitment to the training program, since my main passion is doing physical exercise and I have already been doing weight lifting for over a year now.Part 3: Taking Action Reflecting on my finished product I am proud of what I have achieved and created and that I think that made my product to the highest standard that I could do in the time period I had. My goal was “Create my own training program based of weight lifting to target the muscles used while mountain biking, then test if it improves my mountain biking lap time”. To create my product I would have to use some credible and valid sources to give me helpful information to help develop muscles the muscles used in mountain biking. “You can’t  search up something on google that can give you 10+ years of experience of creating a training program and I am not a certified personal trainer. Yet I think that the training program that I have created was organized and it turned how I would have wanted it. After putting myself through my own training program I had exceeded my original goal in improving my mountain biking lap time. My starting time was 00:02:58.37 once I had finished testing the training program I achieved a time of 00:02:34.58, this meant that I had improved my lap time by 23 seconds. Global Context: Identities and RelationshipsThe definition from the international baccalaureate is “Who we are: an inquiry into the nature of the self; beliefs and values; personal, physical, mental, social and spiritual health; human relationships including families, friends, communities and cultures; rights and responsibilities; what it means to be human”. I believe that this is what my personal project was truly aimed at, if my personal project just impacted one persons life I would be satisfied with the all the work that I went through. I believe that someone who gives their commitment to doing a training program, they will see changes in how they see themselves and how they see others. I can speak from this personally as it has changed me, it gives me a new challenge, to lift heavier or to lift more. Thinking skills, helped me to determine the credibility of sources and cites. I had to look at the credibility of the author and the reliability of the information given on the websites. The credibility shows the author’s qualification about the subject being researched, this can help to see if the author has any bias towards that certain topic. Understanding this helped me to find and use the best information for my project. The reliability of information