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Module 2.12

Assessment 2

You've learned the fundamentals of prompt engineering, analyzed examples, and practiced with exercises. Now it's time to demonstrate your ability to create effective AI conversations.

Your Assessment Task

Design a personalized fitness program using prompt engineering techniques. This task will let you showcase your understanding of token management, context maintenance, response parameters, and effective information building while creating a practical fitness and nutrition plan.

Assessment Criteria

Your conversation should demonstrate the following:

Clear Purpose Setting

  • Specific fitness goals
  • Clear timeframe
  • Defined expectations

Effective Context Building

  • Current fitness level
  • Health considerations
  • Equipment/facility access

Specific Requirements

  • Exercise selection
  • Nutrition guidelines
  • Progression plans

Format Management

  • Clear structure

  • Easy to follow

  • Practical to implement

Ready to Begin?

Choose your preferred AI tool:

Get Started with ChatGPT
Get Started with Claude
Get Started with Gemini

Example of Excellence

Expand the following to see what a strong conversation could look like.
Building a Workout Plan
AI: What can I help with?  
  You: I need to create a comprehensive fitness program that includes both workout routines and nutrition guidelines. Before we begin, please combine expertise in personal training, nutrition planning, and exercise physiology. Can you confirm these roles?
AI: I'll assist by combining these areas of expertise: personal training for exercise programming, nutrition planning for dietary guidance, and exercise physiology for understanding body mechanics and progression. To create an appropriate program, could you share:
1. Your current fitness level and goals
2. Any health considerations
3. Weekly time availability
4. Access to equipment/facilities		  
  You: I'm a beginner with basic home equipment (dumbbells, resistance bands) and access to a local gym. I can commit to 4-5 sessions per week, 45-60 minutes each. My goal is to build strength and improve overall fitness. No major health issues, but I have mild knee sensitivity.
AI: Thank you for those details. Let's create a structured program that considers your equipment access and knee sensitivity. Would you like me to outline:
1. A weekly workout schedule
2. Exercise progressions for each session
3. Basic nutrition guidelines
4. Success metrics and tracking

Please let me know which aspect you'd like to focus on first.		  
  You: Yes, please start with the weekly workout schedule. Could you design it to alternate between different muscle groups and include appropriate rest days?
AI: I'll create a balanced weekly schedule that allows proper recovery. Here's a proposed structure:

Monday: Upper Body Focus
- Beginner-friendly strength exercises
- Emphasis on proper form
- 45-minute session structure

Wednesday: Lower Body (Knee-Friendly)
- Low-impact exercises
- Controlled movements
- Focus on stability

Friday: Full Body Circuit
- Compound movements
- Cardio integration
- Scalable intensity

Saturday: Recovery & Flexibility
- Stretching routine
- Mobility work
- Light activity

Would you like me to detail the specific exercises for any of these days?		  
  You: Yes, please break down the Monday upper body session first, keeping in mind I'm a beginner.
AI: Here's a detailed upper body session designed for beginners:

Warm-up (10 minutes):
- Arm circles: 10 each direction
- Wall push-ups: 2 sets of 8
- Light band pulls: 2 sets of 12

Main Workout (30 minutes):
1. Dumbbell chest press (on floor for stability)
  - 3 sets of 8-10 reps
  - Rest 90 seconds between sets

2. Band rows
  - 3 sets of 12 reps
  - Focus on squeezing shoulder blades

3. Dumbbell shoulder press
  - 3 sets of 8-10 reps
  - Option to do seated for stability

Cool-down (5 minutes):
- Light stretching
- Mobility work

Would you like guidance on proper form for any of these exercises?		  

 

 You: Yes, but first let me be clear about my needs for exercise instruction. For each exercise, please provide:
- Form cues
- Common mistakes to avoid
- Signs of proper execution
- When to progress

AI: I'll structure this information systematically. Let's break down the dumbbell chest press as our first example:

Dumbbell Chest Press Guidelines:
1. Setup & Form
  - Back flat on floor
  - Feet planted
  - Dumbbells aligned with mid-chest
  - Natural elbow angle

2. Movement Pattern
  - Controlled press upward
  - Keep core engaged
  - Maintain wrist alignment
  - Steady breathing pattern

3. Success Indicators:
  - No shoulder pain
  - Even press on both sides
  - Controlled descent
  - Stable core throughout

Ready to progress when:
- Can complete all sets with perfect form
- Feel controlled throughout movement
- No excessive fatigue next day

Would you like me to provide similar breakdowns for the other exercises?

  

 

 You: Yes, please continue with the band rows breakdown, and then I'd like to discuss nutrition guidelines for muscle recovery.

AI: Let me detail the band rows, then we'll link it to nutrition timing:

Band Rows Breakdown:
1. Setup & Form
  - Feet shoulder-width
  - Band secured at chest height
  - Slight knee bend
  - Chest proud, core engaged

2. Execution Checkpoints
  - Initiate with shoulder blades
  - Elbows close to body
  - Controlled return
  - Maintain posture

3. Recovery Requirements
  - Protein intake timing
  - Hydration needs
  - Rest period guidelines

This naturally connects to nutrition planning. Would you like me to outline specific post-workout nutrition strategies that support your upper body training?

  

 

 You: Yes, please create a simple nutrition plan that supports recovery but isn't too complex for a beginner.

AI: I'll create a practical nutrition approach focusing on key timing and basic requirements:

Post-Workout Nutrition (Within 30 minutes):
- Protein: 20-25g (examples: protein shake, Greek yogurt with fruit)
- Simple carbs: banana or whole grain toast
- Hydration: 16-20 oz water

Daily Recovery Basics:
- Protein: aim for 0.8g per pound of body weight
- Complex carbs: fruits, vegetables, whole grains
- Healthy fats: nuts, avocados, olive oil

Simple Meal Pattern:
Breakfast: protein + complex carbs
Lunch: lean protein + vegetables + healthy fat
Pre-workout snack: light carbs + protein
Post-workout: recovery nutrition above
Dinner: protein + vegetables + healthy fat

Would you like specific meal examples that fit this pattern?

  

 

 You: Yes, but could you keep the meals simple and provide a shopping list that would cover a week of these recommendations?

AI: I'll break this down into manageable components, focusing on accessible ingredients:

Weekly Shopping List:
Proteins:
- Greek yogurt (32 oz)
- Chicken breast (3-4 lbs)
- Eggs (1 dozen)
- Protein powder (your preference)
- Canned tuna (4 cans)

Complex Carbs:
- Oatmeal
- Brown rice
- Sweet potatoes (4-5)
- Whole grain bread
- Bananas (bunch)

Vegetables & Fruits:
- Mixed greens
- Broccoli (2 heads)
- Bell peppers (4)
- Apples (6)
- Berries (2 containers)

Healthy Fats:
- Avocados (2-3)
- Olive oil
- Mixed nuts
- Chia seeds

Would you like sample meal prep ideas using these ingredients?

  

 

 You: Yes, please provide 2-3 easy meal prep ideas, and then let's summarize our complete program.

AI: Here are simple meal prep options:

1. Power Bowl Base (Makes 4 servings):
  - 2 cups cooked brown rice
  - 1 lb diced chicken breast
  - Roasted broccoli and peppers
  - Divided into containers
  Add fresh avocado daily

2. Recovery Breakfast Prep:
  - Overnight oats with protein powder
  - Mixed berries and chia seeds
  - Prep 3-4 jars at once

Let me summarize your complete program:

Training:
- 4 structured workouts weekly
- Progressive difficulty
- Form-focused approach
- Built-in recovery days

Nutrition:
- Simple, sustainable meal plan
- Recovery-optimized timing
- Basic shopping list
- Easy prep options

Would you like to establish check-in points to assess progress and make adjustments?

  

 

 You: Yes, let's establish how to track progress and when to make adjustments to both workout and nutrition plans.

AI: I'll create a simple tracking system:

Weekly Check-in Points:
1. Exercise Progress
  - Track weights/reps/sets used
  - Note exercise form improvements
  - Record energy levels
  - Document any discomfort

2. Nutrition Adherence
  - Basic food diary
  - Post-workout meal timing
  - Energy levels throughout day
  - Hunger patterns

Adjustment Triggers:
- Exercises feel too easy (2+ weeks)
- Consistent energy drops
- Hunger issues
- Recovery concerns

Let's plan to reassess the full program after 4 weeks. Would you like me to create a simple tracking template you can use?

  

 

 You: Yes, please provide a simple tracking template to conclude our program planning.

AI: Here's a practical tracking template that won't be overwhelming:

Daily Quick-Track:
□ Workout Completed
  - Exercises done: [list]
  - Energy level (1-5): ___
  - Form notes: ___

□ Nutrition Basics
  - Post-workout meal timing: ___
  - Water intake: ___
  - Overall adherence (1-5): ___

Weekly Review:
Monday Upper Body Progress
- Starting weights: [record]
- Current weights: [record]
- Form improvements: [notes]

[Similar sections for other workout days]

This completes your personalized program! Remember:
1. Start gradually
2. Focus on form
3. Stay consistent with nutrition
4. Use the tracking template
5. Plan to review in 4 weeks

Would you like any clarification before you begin?

  

 

 You: Yes, just one final question - what signs should I look for to know when it's time to progress or modify the program?

AI: Here are the key indicators to watch for:

Progress Indicators:
1. Exercise Signs
  - Complete all reps with good form
  - Last 2-3 reps feel manageable
  - Recovery between sets is quick
  - Energy remains stable throughout

2. Nutrition Signs
  - Consistent energy levels
  - Good recovery between workouts
  - Stable hunger patterns
  - Meeting daily protein goals

Warning Signs to Modify:
- Persistent soreness
- Decreased performance
- Unusual fatigue
- Poor sleep quality

When you notice 2-3 progress indicators consistently over two weeks, we can adjust the program. Shall we schedule a check-in to review your progress?

This concludes our initial program development. Good luck with your fitness journey!

  

 

Self-Evaluation Guide

Review your work:

  1. Did you establish clear expertise in your initial prompt?
  2. How effectively did you build context throughout the conversation?
  3. Were your requirements clearly communicated?
  4. How effectively did you build information progressively?
  5. How well did you use the AI's responses to refine the program?

Your conversation should:

  1. Result in a complete fitness and nutrition program
  2. Include clear progression steps
  3. Consider practical implementation details
  4. Be easy to follow and maintain
  5. Demonstrate understanding of individual needs

Looking Ahead

Congratulations on completing Module 1.2! You've mastered some of the basic functionality involved with prompt engineering. In Module 1.3, we'll build on these skills as we explore more advanced techniques and patterns.

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