Mariah joyce ef310 assignment-unit 8

1. CLIENT ASSESSMENT MATRIX Name: Carl FITT Principles What frequencydo yousuggest? What intensity do yousuggest? What time doyou suggest? What type of activitydoyou suggest? Cardiovascular Activity Accordingto the CDC, adultsare recommendedto partake ina minimumof 150 minutesof physical activityperweek (2011). Moderate to vigorous intensityis recommended for adultsat least 150 minutesper week(CDC, 2011). Carl can easilyfit 22 minutesof physical activityin hisroutine per day,or 44 minutes a day everyother day,insteadof gamingwithhis friends. Carl can ride a bike aroundcampus, playbasketball withfriends,orgo for a jogon the campustrack (CDC, 2011). Muscular strength and endurance Carl shouldmake twoor more days of hisworkout routine dedicated to muscle strength and endurance (CDC,2011). Carl shouldstart out witha moderate intensitywith1-2 setsof 8-12 and thenworkhis wayto a higher intensity (CDC, 2011). Carl can do muscularstrength trainingexercises on the same day he doeshis aerobicactivity,or anotherday. Just as longas he includesboth (CDC,2011). He should aimto be able to workhis majormuscle groupsfor a minimumof 22 minutesonany one day. Carl can do pushups, sit-ups, or liftweights (CDC,2011). These exercises can helphimreach hisgoal of adding bulkto hisupper body.

2. Flexibility Flexibilityis importantin decreasingthe chancesof developinglow- back problems. Carl can include flexibilityexercises inhis warmup and cool downon each day he isphysically active (Howley& Thompson,2012). Carl should performhis flexibility exercisesata low to moderate pace. Ashe increaseshis flexibilityin variousjoints,he will be able to increase his range of motion, or ROM (Howley & Thompson, 2012). A warmup and cool downshould lastapproximately 5-10 minutes (Howley& Thompson,2012). Carl can workto improve his flexibilityby performinga varietyof stretches foundonpages 313-327 in Howley and Thompson’s Fitness Professional’s Handbook(2012). PROS Principles Explainhowyou will utilize the principle of progressionfor each component of fitnessinyour exercise prescription. Explainhow you will utilize the principle of regularityfor each component of fitnessinyour exercise prescription. Explainhow you will utilize the overloadprinciple for each componentof fitnessinyour exercise prescription. Explainhow the specificityprinciple appliestoeach componentof fitnessinyour exercise prescription. Cardiovascular Activity Carl wasable to run 1.75 milesin 12 minutes. In orderto improve the distance coveredinthe allottedtime,Carl will have to practice running. He can mix up his aerobicroutine by includingsprints and shuttle runsin conjunctionwith hisdistance runningto improve hisscore nexttime he takesthat test (BodyBuilding.com, 2013). Carl can perform aerobicactivity on three tofour daysper week, keepingthistype of exercise a regular occurrence inhis exercise program (CDC,2011 and Howley& Thompson, 2012). To applythe principle of overloadtoCarl’s workout,he can do aerobicactivity for longerspurts of time before stoppingfora breakand by adding plyometricstohis workouts (BodyBuiling.com, 2013). If Carl wantsto improve his cardiovascular fitness,he will needtodo exercisesthatget hisheart rate up. Carl can include bleacherrunsand jumprope routines to hisaerobic fitnessplan. This will adddimension, and preventhim fromgettingbored (BodyBuilding.com, 2013). Muscular strength and endurance Carl wasable to perform15 repetitionsforthe YMCA benchpress Carl can include muscle strengthening exercisesinhis In orderfor Carl to buildmuscular strength,he must workhisbody at a Carl mentioned that he wouldlike to add bulktohis upperbody. In

3. test. If Carl wants to improve this score,and add bulkto hisupper bodyand strength, he needstofinda weightthathe is able to perform8 repetitionsfor2-3 sets,andwork his wayup to 3-4 sets. Thenhe can increase the weightby5-10% and followthe same guidelines againto see continual results (Howley& Thompson,2012). workoutplanon twoto three daysper week, keepingthistype of exercise a regular occurrence inhis exercise program (CDC,2011 and Howley& Thompson, 2012). level beyondits normal stress point. If Carl wantsto increase hismuscular strength,he will have to increase the weight, numberof repetitions, and/orthe numberof sets (Howley& Thompson,2012). orderto do so,he will have towork out the major muscle groupsin hisupperbody. Exercisessuchas benchpresses, militarypresses, dumbbell flys, shrugs,bicepcurls, and pushups are suitable choices (BodyBuilding.com, 2013). Flexibility Start a stretching routine ata slow pace to prevent injury. Carl can holdeachstretch he choosesto performfor approximately10- 30 seconds(or howeverlonghe is able initially). And he can workto holdingthe stretch positionforlonger timesandfor more repetitions (Howley& Thompson,2012). Flexibility exercisescanbe includedinevery workoutby incorporating themintothe 5- 10 minute warm up and cool down(CDC,2011 and Howley& Thompson, 2012). As Carl progresses throughhis exercise program, he can include differenttypesof flexibility exercisesto increase hisROM indifferentjoints. Overtime,Carl can increase his time perflexibility exercise and numberof times he repeatsthat stretch(Howley& Thompson,2012). The adaptations that will take place inCarl’sbody are specifictothe exercises performed (Howley& Thompson,2012). If Carl wantsto improve hiship jointflexibility,he will have to practice the Sit and Reach. BodyBuilding.com.(2013).Findexercisesbybodypart.Retrievedfrom http://www.bodybuilding.com/fun/workout/exercise.html CentersforDisease Control andPrevention.(2011).How much physical activitydoadultsneed? Retrievedfrom http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html Howley, E. T. & Thompson, D. L. (2012). Fitness professional’s handbook. (6th ed.) Champaign, IL: Human Kinetics.

4. CLIENT ASSESSMENT MATRIX Name: Sally FITT Principles What frequency do yousuggest? What intensitydo yousuggest? What time doyou suggest? What type of activitydoyou suggest? Cardiovascular Activity Because Sallyis an olderadultand has type 2 diabetes,she is recommendedto getat least150 minutesof aerobicactivity everyweekon three nonconsecutive days. Additional time is encouraged(CDC, 2011b and Howley& Thompson,2012). Moderate intensityis generally recommended (Howley& Thompson,2012). However, because Sallyis sedentary, startingout at a low intensitywill probablybe betterforher. Exercise sessions lastingat leastten minutesare recommended, withthe accumulatedtime spentonphysical activityaddingup to 30-60 minutes each day(Howley & Thompson, 2012). Large muscle groupactivitiesare recommended, basedon the patient’s preferences (Howley& Thompson,2012). For Sally,just startingout,a brisk walkwithone poundweightsin each handmay be appropriate forher (CDC,2011b). Muscular strength and endurance Muscular strength exercisesshould focuson major muscle groups2-3 daysper week (Howley& Thompson,2012). The recommended intensityfor patientswithtype 2 diabetesis a moderate 2-3 setsof 8-12 repetitions (Howley& Thompson,2012). Justlike withthe aerobicsessions, muscularstrength sessionsare recommendedto lastat leastten minutesbefore takinga break, and accumulating 30-60 minutes total each day (Howley& Thompson,2012). Activitiesthatwill cause an increase inbloodpressure shouldbe avoided (Howley& Thompson,2012). However,walking aroundcampus on herbreaksand swimmingafter workin the campuspool are appropriate activitiesforSally (CDC,2012).

5. Flexibility Flexibilityis importantin decreasingthe chancesof developinglow- back problems. Sallycan include flexibility exercisesinher warm upand cool downon eachday she isphysically active (Howley& Thompson,2012). Sallyshould performher flexibility exercisesatalow to moderate pace to preventinjury and avoidstatic movements. As she increasesher flexibilityin variousjoints,she will be able to increase herROM (Howley& Thompson,2012). A warmup and cool downshould last approximately5- 10 minutesand shouldinclude flexibility exercisesthatwill helpherperform betterandsafer duringher workout(Howley & Thompson, 2012). Sallycan workto improve her flexibilityby performinga varietyof stretches foundonpages 313-327 in Howley and Thompson’s Fitness Professional’s Handbook(2012). PROS Principles Explainhowyou will utilize the principle of progressionfor each component of fitnessinyour exercise prescription. Explainhow you will utilize the principle of regularityfor each component of fitnessinyour exercise prescription. Explainhow you will utilize the overloadprinciple for each componentof fitnessinyour exercise prescription. Explainhow the specificityprinciple appliestoeach componentof fitnessinyour exercise prescription. Cardiovascular Activity Because Sallyhas beenmostly sedentaryher whole life, startingout slow isimportantfor herto stay motivated. Startinga cardiovascular fitnessplanwith tenminute walks 3-6 timesaday is a good start,and thenprogressing to 15 minute walks3-6 times perday (Howley & Thompson, 2012). Sallyworksfull time at a college and part time at a grocerystore. Sallycan getto workearlyand walkaround campusor the parkinglot,and take anotherwalk on herbreaks, and thenagain afterworkand before she leaves to go home. As Sally progresses throughher exercise plan,she will gradually increase time and distance of her walksto puta little bitmore stresson her bodythan she is usedto (Howley & Thompson, 2012).. In orderfor Sallyto improve her cardiovascular fitness,she must include aerobic activityinher fitnessplan. Therefore,Sally mustmake specific plansas to when, where,how far, and how fastshe will walkwhile focusingoncaloric expenditure and weightlossand improve uponher lastRockport Walk time (Howley& Thompson,2012). Muscular strength and endurance Once Sallydecides whattypesof strengthtraining Sallycan planto include strength trainingactivities Beinga campus employee,Sally has accessto the In orderfor Sallyto improve her muscularstrength,

6. exercise she likes, she can make goalsfor herself. For example,Sally was onlyable to complete 9 repetitionsforthe ChairStand Test. As she progresses throughher fitnessplan,she may reachher goal of completing12or 15 repetitionsof the same test. inher fitnessplan everyother weekday. The frequencyis recommended between2-3days perweek(Howley & Thompson, 2012). campusgym. Sallycan use any of the machines there to helpher reach hergoal. It isimportant however,thatshe increasesthe resistance slowly to preventinjury and to see results. she mustinclude exercisesthat focuson increasing hermuscular strength. To improve herscore on the nextChair StandTest, Sally shouldinclude exercisessuchas squats,legpresses, and lunges (BodyBuilding.com, 2013). Flexibility Sallywasonly able to reachone inchon the Sit and ReachTest. While thiswas consideredtobe an average score, she can still work to improve this score by making sure that she includesflexibility exercisesinher warm upand cool downeverytime she worksout. Flexibility exercisescanbe includedinevery workoutby incorporating themintothe 5- 10 minute warm up and cool down (CDC,2011b and Howley& Thompson,2012). As Sally progresses throughher exercise program, she can include differenttypesof flexibility exercisesto increase herROM indifferentjoints. Overtime,she can increase her time perflexibility exercise and numberof times she repeatsthat stretch(Howley& Thompson,2012). The adaptations that will take place inSally’sbodyare specifictothe exercises performed (Howley& Thompson,2012). If she wantsto improve herhip jointflexibility,she will have to practice the Sit and Reach. BodyBuilding.com.(2013).Findexercisesbybodypart.Retrievedfrom http://www.bodybuilding.com/fun/workout/exercise.html CentersforDisease Control andPrevention. (2011b).How muchphysical activitydoolderadultsneed? Retrievedfrom http://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.html Centers for Disease Control and Prevention. (2012). Diabetes public health resource. Be active. Retrieved from http://www.cdc.gov/diabetes/consumer/beactive.htm Howley, E. T. & Thompson, D. L. (2012). Fitness professional’s handbook. (6th ed.) Champaign, IL: Human Kinetics.

7. CLIENT ASSESSMENT MATRIX Name: Jennifer FITT Principles What frequencydo yousuggest? What intensity do yousuggest? What time doyou suggest? What type of activitydoyou suggest? Cardiovascular Activity Accordingto the CDC, adultsare recommendedto partake ina minimumof 150 minutesof physical activityperweek (2011). Moderate to vigorous intensityis recommended for adultsat least 150 minutesper week(CDC, 2011). Jennifercaneasily fit22 minutesof physical activityin herroutine per day,or 44 minutes a day everyother day,whenher kidscome home fromschool. Walkingis Jennifer’sfavorite formof exercise. However,she can alsoride a bike ina nearbypark, play basketball withher kids,or go fora jog (CDC,2011). Muscular strength and endurance Jennifershould make twoor more daysof her workoutroutine dedicatedto muscle strength and endurance (CDC,2011). Jennifershould start out witha moderate intensitywith1-2 setsof 8-12 repetitions (CDC, 2011). Jennifercando muscularstrength trainingexercises on the same day she doesher aerobicactivity,or alternatingdays. Justas longas she includesboth (CDC,2011). She shouldaimto be able to workher majormuscle groupsfor a minimumof 22 minutesonany one day. Jennifercanuse improvementin herupperbody and lowerbody strength,basedon the resultsfrom herfitnesstest results. Exercises she can do to improve herupper bodyfitnessare pushupsandbicep curls,and to improve herlower bodystrength,she can do squatsand lunges (BodyBuilding.com, 2013). Flexibility Flexibilityis importantin decreasingthe chancesof developinglow- back problems. Jennifercan include flexibility exercisesinher warm upand cool downon eachday she isphysically Jennifershould performher flexibility exercisesata low to moderate pace. Asshe increasesher flexibilityin variousjoints, she will be able to increase her ROM (Howley& A warmup and cool downshould lastapproximately 5-10 minutes (Howley& Thompson,2012). Jennifercanwork to improve her flexibilityby performinga varietyof stretches foundonpages 313-327 in Howley and Thompson’s Fitness Professional’s Handbook(2012).

8. active (Howley& Thompson,2012). Thompson, 2012). PROS Principles Explainhowyou will utilize the principle of progressionfor each component of fitnessinyour exercise prescription. Explainhow you will utilize the principle of regularityfor each component of fitnessinyour exercise prescription. Explainhow you will utilize the overloadprinciple for each componentof fitnessinyour exercise prescription. Explainhow the specificityprinciple appliestoeach componentof fitnessinyour exercise prescription. Cardiovascular Activity Jenniferwasable to run 1.2 milesin 12 minutes. In orderto improve the distance coveredinthe allottedtime,she will have to practice running. She can mix up her aerobicroutine by includingsprints and shuttle runsin conjunctionwith herdistance running (BodyBuilding.com, 2013). She can alsoplaygames such as “Tag” and “Hide and Seek” withherkids. Jennifershould performaerobic activityonthree to fourdays per week,keeping thistype of exercise a regular occurrence in herexercise program (CDC, 2011 and Howley & Thompson, 2012). To applythe principle of overloadto Jennifer’s workout,she can do aerobicactivity for longerspurts of time before stoppingfora break. BodyBuilding.com recommends adding plyometricstoher workoutsas well (2013). If Jenniferwantsto improve her cardiovascular fitness,she will needtodo exercisesthatget herheart rate up. She can include bleacherrunsand jumprope routines to heraerobic fitnessplan. This will adddimension, preventherfrom gettingbored, and may make itmore funfor herkidsto joinin herfitness plan (BodyBuilding.com, 2013). Muscular strength and endurance Jenniferwasable to perform16 repetitionsforthe YMCA benchpress test. If she wants to improve this score,and add strength,she needstofinda weightthatshe is able to perform8- 12 repetitionsfor 2-3 sets,andwork herway up to 3-4 Adultssuchas Jenniferare recommendedto include muscle strengthening exercisesinher workoutplanon twoto three daysper week, keepingthistype of exercise a regular occurrence in herexercise In orderfor Jennifertobuild muscular strength,she must workher bodyat a level beyondits normal stress point. If she wantsto increase hermuscular strength,she will have to increase the weight, numberof Jenniferneedsto workto improve heroverall fitness. Specifically,her core strengthand upperbody strength,according to the fitnesstests she recentlytook. To improve abdominal strength,she shouldtrydoing some sit-upsand

9. sets. Thenshe can increase the weightby5-10% and followthe same guidelines againto see continual results (Howley& Thompson,2012). program (CDC, 2011 and Howley & Thompson, 2012). repetitions,orthe numberof sets (Howley & Thompson,2012). She can include herkidsby trackingeach of theirprogressas well. leglifts.To improve herupper bodystrength,she shouldinclude pushups, bicep curls,and bench presses (BodyBuilding.com, 2013). Flexibility Jennifershould start a stretching routine ata slow pace to prevent injury. She should aimto holdeach stretchshe choosesto performfor approximately10- 30 seconds(or howeverlongshe isable to initially). Andshe can work on holdingthe stretchpositionfor longertimesand for more repetitions (Howley& Thompson,2012). Flexibility exercisescanbe includedinevery workoutby incorporating themintothe 5- 10 minute warm up and cool down(CDC,2011 and Howley& Thompson, 2012). As Jennifer progresses throughher exercise program, she can include differenttypesof flexibility exercisesto increase herROM indifferentjoints. Overtime,she can increase hertime perflexibility exercise and the numberof times she repeatsthat stretch(Howley& Thompson,2012). The adaptations that will take place inJennifer’sbody are specifictothe exercises performed (Howley& Thompson,2012). If she wantsto improve herhip jointflexibility evenmore,she will have to practice the Sit and Reach. BodyBuilding.com.(2013).Findexercisesbybodypart.Retrievedfrom http://www.bodybuilding.com/fun/workout/exercise.html CentersforDisease Control andPrevention.(2011).How much physical activitydoadultsneed? Retrievedfrom http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html Howley, E. T. & Thompson, D. L. (2012). Fitness professional’s handbook. (6th ed.) Champaign, IL: Human Kinetics.

10. CLIENT ASSESSMENT MATRIX Name: Justin FITT Principles What frequency do yousuggest? What intensitydo yousuggest? What time doyou suggest? What type of activitydoyou suggest? Cardiovascular Activity Accordingto the CDC, children and adolescents,such as Justin,should have 60 or more minutesof aerobicactivity perday everyday (2011c). Justinis suggestedto exercise ata moderate to vigorousintensity mostdays of the week(CDC, 2011c). The CDC recommendsthat Justingeta minimumof 60 minutesof aerobicactivity perday (2011c). Children and adolescents can run, walkbriskly, playgamessuch “tag,” and of course,Justin’s favorite: football. Muscular strength and endurance Justinshould include muscular strengthtraining activitiesinhis fitnessplanonat leastthree days perweekfor approximately60 minutes(CDC, 2011c). Justin’smuscular strengthtraining intensityshould be at a moderate to vigorouslevel (CDC,2011c). The CDC recommendsthat childrenand adolescents,such as Justin,geta minimumof 60 minutesof muscularstrength trainingonat leastthree daysa week(CDC, 2011c). Activitiesthat Justinmightlike couldbe: tugof war, rope or tree climbing,oreven pushupsandsit- ups(CDC, 2011c). Flexibility Justinshould include flexibility exercisesbefore and afterevery football practice, as well ason his ownto continually improve his flexibilityand reduce his chancesof injury (Howley& Thompson,2012). Stretchingand flexibility exercisesshould be done at a low to moderate level. Itis importantthat Justinstartout slowlyandwork towardimproving hisflexibility. Improvementis not immediate, but gradual (Howley& Thompson,2012). A warmup and cool downshould last approximately5- 10 minutes (Howley& Thompson,2012). Justincan reference avariety of stretchesfound on pages313-327 inHowleyand Thompson’s Fitness Professional’s Handbookthat will helphimto improve his flexibilityand decrease his chancesof injury (2012).

11. PROS Principles Explainhowyou will utilize the principle of progressionfor each component of fitnessinyour exercise prescription. Explainhow you will utilize the principle of regularityfor each component of fitnessinyour exercise prescription. Explainhow you will utilize the overloadprinciple for each componentof fitnessinyour exercise prescription. Explainhow the specificityprinciple appliestoeach componentof fitnessinyour exercise prescription. Cardiovascular Activity As Justinbecomes more physically active,hisbody will adaptto the changesand he will be able to accomplishmore. Since he isat the beginningstages of a fitnessplan, he shouldstart out slowand workhisway up to a higher intensityand longerbouts of physical activity. The more he moves,the more he will be able to move (Howley& Thompson,2012). As an adolescent, Justinisalready suggestedtobe exercisingevery day forat least60 minutesperday. Since he has been mostlysedentary, he will needto start out slow to preventanyinjury and to avoid discouragement. Therefore,Justin shouldstartwith about30-45 minutesandwork hisway upto the 60 minutesof recommended aerobicactivity, and hopefully workpast that as well (CDC,2011c). Because Justin has beenmostly sedentary,any physical activity that getshisheart rate upcouldbe considered overload. Itis importantto mentionagain, that he must start out slow and workhisway up to higherintensity workoutsto preventinjury. He shouldalso workto increase physical activity time between breaks(Howley& Thompson,2012). If Justinwantsto improve his cardiovascular endurance,he mustdo aerobic activity(Howley& Thompson,2012). Since football requiresalotof runningaround, Justinshould practice the moves he will have to utilize while playingthe game. By doingsowill not onlyimprove hisagility,butalso hisself confidence. Muscular strength and endurance Justinhad mentionedthat he didnot get a lotof “playtime” lastfootball seasonbecause the otherplayers are fasterand strongerthan him. As he continuestostick withhisfitness routine,he will see an increase in muscularstrength As previously mentioned, childrenand adolescents shouldinclude muscles strengthening exercisesintheir fitnessroutine at leastthree daysa weekforabout 60 minutes(CDC, 2011c). During football season, Justinmay find In orderfor Justin to see improvementin hisstrength,as well aslose weight,he must workhisbody beyondhis normal stress point. He can do thisby increasing the weightused, the numberof repetitions performed,and If Justinwantsto improve the scores he got in the pull- up,pushup,and sit-upevents, those exercisesare exactlywhathe mustdo. He can alsoincorporate otherexercisesto offsetboredom, such as: bench presses,leglifts, and latpull-downs (BodyBuilding.com,

12. and mightget more “playtime” thiscoming season. thiseasyto accomplish, however,inthe off season,he will have to make it a pointto dothis on hisown or witha friend,on alternatingdays. the numberof setscompleted (Howley& Thompson,2012). 2013). Flexibility Justinshouldstart hisstretching routine ata slow pace to prevent injury. He should try to holdeach stretchhe choosesto performfor approximately10- 30 seconds(or howeverlonghe isable to initially). Andhe can work to holdingthe stretchposition for longertimes and formore repetitions (Howley& Thompson,2012). Flexibility exercisescanbe includedinevery workoutby incorporating themintothe 5- 10 minute warm up and cool down (CDC,2011 and Howley& Thompson,2012). Thiswill be especiallyeasyfor himduring football season duringpractice. In the off season, he mightwant to finda groupof friendswhowant to continue to workout until nextseason. As Justinbecomes more active and progresses throughhis exercise program, he can include differenttypesof flexibility exercisesto increase hisROM indifferentjoints. Overtime,he can increase the time spentper flexibilityexercise and the number of timeshe repeatsthat flexibilityexercise (Howley& Thompson,2012). Justinscored below average on the Sit andReach Test. In orderto improve this,he mustpractice. This isbecause the adaptationsthat will take place in hisbodyare specifictothe exercises performed (Howley& Thompson,2012). BodyBuilding.com.(2013).Findexercisesbybodypart.Retrievedfrom http://www.bodybuilding.com/fun/workout/exercise.html CentersforDisease Control andPrevention.(2011c).How much physical activitydochildrenneed? Retrievedfrom http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html Howley, E. T. & Thompson, D. L. (2012). Fitness professional’s handbook. (6th ed.) Champaign, IL: Human Kinetics.

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