SILEx Project

Schedule your InBody assessment at the Fanshawe Fitness Centre before the project start date. The assessment takes about 15 to 20 minutes and provides details related to your body composition, including:

• Body weight
• Total body water
• Body fat mass
• Percentage body fat
• Skeletal muscle mass
• Segmental lean analysis

Using the results of your fitness assessment, choose two areas you want to improve. Be specific and realistic. For example: “Lose 10 pounds” or “Increase muscle mass by 5 pounds.”

If you’re not sure what is realistic based on your situation, talk to your professor or book a free consultation with the Fanshawe Fitness Centre’s staff. They’re here to help, and they get paid to do this!

Below are some examples to help guide you:

Body Composition

• Waist, hip, arm, and leg circumference increase or decrease (e.g., decrease waist circumference by 3 inches)
• Clothing size changes (e.g., large shirt size to medium shirt size)

Aerobic Fitness

• Better running/walking speed, distance or time (e.g., run 1 mile in less than ‘X’ minutes)
• Improvement in the beep test or other standardized cardio test
• Better rowing speed, distance or time

Strength & Endurance

• Improve my one rep maximum squat from 200 lbs to 240 lbs
• Perform 12 repetitions of bench press at 125 lbs
• Complete the workout “Fran” in less than 7 minutes
• Complete a 5-minute plank

Optional: You can also set a secondary goal based on something that’s important to you.

Need Help?

Book a free consultation with the Fitness Centre Staff. They are available to guide you, answer questions, and help you set realistic, achievable goals.

Using the document provided on the FanshaweOnline (FOL) course page, create a workout plan that you will follow during the eight-week project period.

This plan must consist of at least five specific exercises which you will complete in the gym each week. Each exercise should match your current skill level and help support your goal(s).

Optional: You can add 1 to 3 extra actions outside the gym to help you succeed even more. Examples include:

• Go to bed no later than 10 pm every day
• Limit consumption of chips to 1 bag per week
• Drink a minimum of 3L of water per day
• Completely eliminate soda consumption

Once your plan is complete, submit it along with your InBody Assessment to the correct FOL submission folder before the deadline.

Want Extra Advice?

The Fanshawe Fitness Centre staff are available to help you build your plan and set realistic, achievable goals. Book a free consultation. They are paid to help you succeed!

Once the eight-week goal has begun, you are required to attend the Fanshawe Fitness Centre at least once a week to complete the exercises listed in your plan.

After you have finished your workout:

• Get a password from Fitness Centre Staff to confirm attendance
• Enter this password on the FOL quiz for that week

Bonus Opportunity:

You can earn bonus marks by attending the gym more than once per week! Your professor will explain how to track this in class.

If You Miss a Gym Session:

If you cannot attend the gym for any reason, notify your professor immediately. You must provide proper documentation (e.g., doctor’s note, accommodation letter) to support your absence.

Around week five of your project, you will assess your progress and reflect on your experience so far. As part of this, you will give a brief 1- to 2-minute presentation to the class about:

• Your progress so far
• Your experience with the project

This presentation is a practice only for your final presentation, and you are not graded on the quality of your speaking, slides, or results. You simply need to participate in some way — say something, anything — and you will earn full marks for this portion. If you don’t participate, you won’t receive the marks.

At the end of the 8-week project period, you will:

• Complete another InBody Assessment and compare your final results to your starting values
• Prepare a short PowerPoint presentation summarizing your project, including:
  • Your original goals
  • The progress you made
  • Challenges or setbacks you faced
  • Your final results and takeaways

This presentation may be done in front of your classmates or privately with your professor — details will be provided closer to the date.

Important: You must also upload your final InBody Assessment to FOL before the deadline to receive full marks.