The SayPro Fitness Evaluation Template is an essential tool for tracking the progress of participants throughout the 5 Days Wellness and Fitness Camp. This evaluation will help both the participants and camp instructors assess improvements in various fitness aspects, including strength, endurance, and flexibility. By utilizing this template, fitness instructors can provide personalized feedback and adjustments to each participant’s program, ensuring a tailored and effective camp experience.
The evaluation should be conducted on Day 1 and again on Day 5 of the camp to measure progress and celebrate achievements. The results can help participants set future fitness goals and reflect on the benefits of their hard work throughout the camp.
SayPro Fitness Evaluation Template
Participant Information
- Name: _____________________________
- Age: ______________________________
- Gender (Optional): __________________
- Date of Evaluation (Day 1): ___________
- Date of Evaluation (Day 5): ___________
1. Strength Assessment
This section measures the participant’s strength across different muscle groups, helping to track increases in power and endurance during the camp.
A. Push-Ups (Upper Body Strength)
- Day 1: Number of push-ups completed (with proper form)
- Day 1 Score: _______________
- Day 5: Number of push-ups completed (with proper form)
- Day 5 Score: _______________
- Instructions: Perform as many push-ups as possible with proper form (hands shoulder-width apart, elbows at 45-degree angle). Rest only when necessary.
B. Squats (Lower Body Strength)
- Day 1: Number of squats completed (with proper form)
- Day 1 Score: _______________
- Day 5: Number of squats completed (with proper form)
- Day 5 Score: _______________
- Instructions: Perform squats with feet shoulder-width apart. Ensure that the knees do not pass over the toes and that thighs are parallel to the ground at the lowest point.
C. Plank (Core Strength)
- Day 1: Duration of plank hold (in seconds)
- Day 1 Score: _______________
- Day 5: Duration of plank hold (in seconds)
- Day 5 Score: _______________
- Instructions: Maintain a plank position with your elbows directly under your shoulders, core tight, and body in a straight line.
2. Endurance Assessment
This section tracks improvements in cardiovascular fitness and stamina, which is crucial for long-term health and fitness goals.
A. 1-Mile Run/Walk (Cardiovascular Endurance)
- Day 1: Time to complete 1-mile run or walk
- Day 1 Time: _______________ (minutes and seconds)
- Day 5: Time to complete 1-mile run or walk
- Day 5 Time: _______________ (minutes and seconds)
- Instructions: Participants should complete a 1-mile distance either by running or brisk walking. The time taken to complete the mile is recorded. This test assesses both aerobic fitness and cardiovascular endurance.
B. Stair Climb (Leg Endurance)
- Day 1: Number of flights of stairs climbed in 3 minutes
- Day 1 Score: _______________
- Day 5: Number of flights of stairs climbed in 3 minutes
- Day 5 Score: _______________
- Instructions: Set a timer for 3 minutes. Participants will climb a set of stairs at a steady pace, counting how many flights they complete in the given time.
3. Flexibility Assessment
Flexibility is essential for preventing injury and improving overall mobility. This section will assess key areas like hamstring flexibility, shoulder flexibility, and overall body flexibility.
A. Sit-and-Reach Test (Hamstring and Lower Back Flexibility)
- Day 1: Distance reached (in inches or centimeters)
- Day 1 Score: _______________
- Day 5: Distance reached (in inches or centimeters)
- Day 5 Score: _______________
- Instructions: Sitting on the floor with legs extended straight ahead, participants reach forward with both hands, trying to touch their toes or extend past their toes. Measure the distance reached by the fingertips.
B. Shoulder Flexibility (Overhead Reach)
- Day 1: Distance from fingertips to the floor (in inches or centimeters)
- Day 1 Score: _______________
- Day 5: Distance from fingertips to the floor (in inches or centimeters)
- Day 5 Score: _______________
- Instructions: Participants stand with one arm raised overhead and the other arm reaching behind their back. The goal is to bring the fingers of both hands as close together as possible. Measure the gap between the fingertips.
4. Overall Wellness Assessment
This section assesses the participant’s general well-being and lifestyle habits before and after the camp, including sleep quality, energy levels, and mood.
A. Mood and Energy Levels (Scale of 1-10)
- Day 1: Rate your mood and energy levels (1 = very low, 10 = very high)
- Day 1 Score: _______________
- Day 5: Rate your mood and energy levels (1 = very low, 10 = very high)
- Day 5 Score: _______________
B. Sleep Quality (Scale of 1-10)
- Day 1: Rate your sleep quality (1 = very poor, 10 = excellent)
- Day 1 Score: _______________
- Day 5: Rate your sleep quality (1 = very poor, 10 = excellent)
- Day 5 Score: _______________
5. Participant Feedback
This section gives participants the opportunity to share their thoughts on their progress, challenges, and any changes they experienced during the camp.
A. How do you feel about your progress in the camp?
B. What areas did you improve in the most?
C. What challenges did you face, and how did you overcome them?
D. What areas do you feel still need improvement?
6. Instructor’s Notes and Recommendations
This section is for the fitness instructors to provide their expert analysis of the participant’s progress over the course of the camp, including tailored recommendations for future training.
A. Strength Evaluation
- Instructor’s Observations: _____________________________________
- Recommended Focus Areas: _____________________________________
B. Endurance Evaluation
- Instructor’s Observations: _____________________________________
- Recommended Focus Areas: _____________________________________
C. Flexibility Evaluation
- Instructor’s Observations: _____________________________________
- Recommended Focus Areas: _____________________________________
D. Overall Recommendations for Continued Wellness
Conclusion:
This SayPro Fitness Evaluation Template provides a structured and comprehensive method for tracking participants’ progress in strength, endurance, flexibility, and overall wellness during the 5 Days Wellness and Fitness Camp. By evaluating both physical improvements and personal feedback, this template will help instructors offer tailored recommendations and inspire participants to continue their wellness journey beyond the camp.
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