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Running head: PILOT TEST: TEST OF CHANGE 1 Part 5: Pilot Test: Test of Change Name: Institution:

PILOT TEST: TEST OF CHANGE 2 Part 5: Pilot Test: Test of Change Restate –Develop a walking program to enhance the energy level and body fitness 1. PLAN: a. How do you plan to implement (test) the idea? Identify the following: i. Who is responsible for implementing the change? I have the overall responsibility in implementing the change through adoption of healthy habits and actions. However, I closely work with the facilitators to ensure the success of the exercise. Their participation is necessary because they show that walking is paramount in improving energy levels and body fitness. ii. When will the change be implemented? The implementation of the identified change will start immediately. I will develop a work-out plan and timeline to participate in physical exercises to ensure proper balance with other activities. Body transformation through adoption of healthy lifestyle is possible through an effective plan and programme. I will create a programme that will have the exercises that will support the efforts to enhance energy levels and body fitness. iii. Where will the change be implemented? The implementation of the change initiative will take place at home and outdoors. The goal is to ensure that walking remains a critical component in the efforts to improve energy levels. iv. How will the change be implemented? For a start, strength training to transform body physique will start with 20 body weight squats and 10 push-ups. Again, the session should involve 10 dumbbell rows, 15 second plank, and 10 walking lunges. The training will take place 3 days in a week for two months. This form of strength training can significantly improve the body physique especially the muscles and bones in readiness for other forms of training such as jogging (Kirandi, 2016, p. 9460). The best consideration is split work out; taking place for three staggered days in a week. Besides, I plan to walk for between 20 and 30 minutes in at least 5 days a week. b. Anticipate the facilitators and barriers for each of the following: Description Facilitators Barriers Stakeholder s (peers, family, friends, self) The family has a role in the success of anticipated change plan. I need to ensure that the family members offer the right social environment, including time and The major facilitators of the change plan include friends and peers who could be have similar interests in improving their energy levels and body fitness. I The potential barriers include time management and expectations at the workplace. My colleagues and supervisors expect me to report to work on time and successfully

PILOT TEST: TEST OF CHANGE 4 3. STUDY: a. After a week’s worth of data has been collected (or seven consecutive days in the event that the data cannot be collected consecutively), analyze the data you’ve collected thus far: i. Was your prediction accurate? (I.e. did your change idea create improvement?) Provide evidence of your response using data and visuals from your run charts. Monday Tuesday Wednesday Thursday Friday Saturday Sunday 0 5 10 15 20 25 30 35 40 45 50 Minutes Walked The Distance walked was also another important measurement included in the study. The distance walked was changed from Monday to Saturday to help increase the energy levels. The distance walked differed from Monday to Friday and it is represented in the table below. Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Distance Walked 2 4 5 3 4 4 6

PILOT TEST: TEST OF CHANGE 5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday 0 1 2 3 4 5 6 7 Distance Walked Distance in KM My prediction about increased energy levels due to increased walking time was correct. I consider that walking improved body fitness and resilience as witnessed by the distance covered and time taken. By the end of the first week, I could walk for close to 45 minutes with minimal difficulties or adverse effects such as injuries to the body. I identified from the collected data that one should work with an elaborate training program to ensure all goals are met within the stipulated timelines. A good plan should enable one realize the goals besides opening room for other training opportunities (Brown, 2018, p. 18). Strength training and fitness is important for all people hence should be embraced at individual level. The plan adopted by a person should be applicable in future in the sense that it will encourage more people to move from the traditional approaches to exercising. Beginners in workout require an elaborate meal, work, and supplement plan to help one in realizing positive outcomes. The move would help greatly in creating awareness and apprehension about the appropriate food items that enhance my health. It is evident that a safe and supportive environment is essential to realize the expected objectives. Instilling strict discipline will ensure the adoption of good eating behaviors and lifestyles. ii. What (if anything) did you observe that was not part of the planned change? I did not anticipate witnessing muscle injuries at the start of the walking exercises. Perhaps, the observation emanated from my non-participation in such exercises previously. I consider that I will witness positive improvements and resilience as I engage in regular physical exercises to enhance body fitness. The idea is to ensure that walking remains part of quest to improve energy levels and body fitness. Again, I observed some changes in the responses on muscular strength and endurance, body composition, weight, and cardiovascular endurance. The measures should be in line with standard levels recommended by physicians. iii. Were you able to carry out the plan as described in item #1 above?  If no, why not?  If yes, what were the facilitators to being able to implement the plan?

PILOT TEST: TEST OF CHANGE 7 References Brown, R. L. (2018). Fitness running . Human kinetics. Kirandi, O. (2016). The Effects of Regular Exercise on the Physical Fitness Levels. International Journal of Environmental and Science Education , 11 (16), 9457-9468.