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UNIT 8 ASSIGNMENT: FITT & PROS 1

Unit 8 Assignment: FITT & PROS

Colleen Labonte

Kaplan University

Professor Maule

10/13/16
UNIT 8 ASSIGNMENT: FITT & PROS 2

Exercise Prescription using FITT Principles

Client: JUSTIN

What frequency do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
Justin should participate in Justin should participate in Justin should participate is
some type of cardio 7 days muscular strength and stretching 7 days a week in
a week in order to promote endurance activities 3 days order to improve blood flow
weight loss. a week in order to prepare and avoid injury.
for football season.

What intensity do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
Justin is a child; however, For muscular intensity Stretching should produce
he is also obese but he Justin should work at mild discomfort but not to
should be able to moderate intensity in order the point of pain.
participate in cardio with at to avoid injury.
least 70% intensity.

What time do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
60 minutes a day is Around 30 minutes of Stretching for 10 minutes a
appropriate for children muscular activities should day can be broken down by
Justins age. be done on strengthening stretching 5 minutes before
days. This should include exercise and 5 minutes
doing 2 sets of 10 after exercise.
repetitions for each
exercise that uses weights
and 2 sets of 30 for body
weight exercises.

What type of activity do you suggest?


UNIT 8 ASSIGNMENT: FITT & PROS 3

Muscular strength
Cardiovascular activity Flexibility
and endurance
Running/Jogging/Walking/Sprinting Push-ups Stretch
Swimming Sit-ups Biceps/triceps
Biking Squats Abs/back
Kickball Lunges Hamstrings/quads
Football Planks Calves
Basketball Bicycle crunches Feet
Baseball Dumbbell arm curls
Soccer Triceps dip *Each pose should be held
Tag Dumbbell bench for 30 seconds
Jumping rope press
Dumbbell shoulder
press

*All exercises
including weights
should have an
adult present.
*Prior to lifting
proper techniques
using light or no
weight should be
taught.
UNIT 8 ASSIGNMENT: FITT & PROS 4

Client: JENNIFER

What frequency do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
Jennifer should participate By doing strengthening Stretching 7 days a week
in cardio 7 days a week in activities 2 days a week would be beneficial in
order to reach her goal of Jennifer would be meeting helping Jennifer lower her
losing weight and getting off the requirements for her blood pressure.
of her medication. age group.

What intensity do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
A moderate intensity of 55- Intensity for strengthening Stretching should be done
70% would be appropriate should be moderate with a to the point of mild
for Jennifer during cardio special consideration for discomfort. Using a table or
activities. her high blood pressure. a chair will keep Jennifer
Training that can be done in from having to get off of the
a seated position is ground and avoid
suggested as well as dizziness.
avoiding activities that
require a lot of up and
down movements in order
to avoid dizziness from her
medication.

What time do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
45 minutes a day of cardio Jennifer should focus on Stretching for 20 minutes a
will help Jennifer promote doing 3 sets of 12 for each day will help improve blood
weight loss and improve exercise that involves flow as well as give
her vascular health. weights. Body weight Jennifer time to relax from
exercises should include 2 her busy day. 5 minutes
sets of 30 or one set until should be done before and
she becomes exhausted. after exercise. The
Her routine should take remaining 10 minutes
UNIT 8 ASSIGNMENT: FITT & PROS 5

about 30 minutes to should be done before bed


complete. to help Jennifer relax and
sleep well.

What type of activity do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
Walking with the kids Modified push-ups Stretch
Playing tag with the kids Sit-ups Biceps/triceps
Riding bikes with the kids Bicycle crunches Hamstrings/quads
Mowing the lawn Planks Calves
Jogging Squats Abs/back
Swimming with the kids Lunges Feet
Family hiking Leg lifts
Leg adduction *Hold each pose for at least
*Suggestions for each area Leg abduction 30 seconds. Repeat if
of fitness were made based Triceps dips necessary.
on the assumption that Donkey kicks
Jennifer could not afford a Bicep curls and standing
gym membership or shoulder press a milk jug
equipment. filled with water (8lb)
UNIT 8 ASSIGNMENT: FITT & PROS 6

Client: CARL

What frequency do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
7 days of cardio would help Doing strengthening Stretching should also be
Carl begin to promote activities 3 days a week will done 7 days a week to help
weight loss to get his BMI help Carl reach his goal of Carl avoid injury during
into the healthy range. This building muscle. exercise.
will also help Carl build-up
his endurance so that he is
able to participate in his
sporting events.

What intensity do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
As long as Carl has his Intensity during Stretching should be done
inhaler it would be strengthening should be to the point of mild
appropriate for him to vigorous if Carl intends on discomfort but not the point
participate at a moderate or bulking up. However, Carl of pain.
vigorous intensity. should pay attention to his
body and rest if he feels an
attack coming on.

What time do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
60 minutes of cardio a day In order to bulk-up Carl Carl can stretch 5 minutes
will help Carl lose weight should do 1 set of 5, add before his exercise and 5
and improve his vascular weight and do 1 set of 3, minutes after his exercise.
health. add weight and do 1 set of
1. Carl should have a
spotter to avoid injury. Body
weight exercises should do
2 sets until exhaustion.
Carls routine should take
about 45 minutes.
UNIT 8 ASSIGNMENT: FITT & PROS 7

What type of activity do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
Running/Walking Pull-ups Stretch
Swimming Push-ups Abs/back
Spin class Leg lifts Quads/hamstrings
Flag football Crunches Biceps/triceps/forearm
Soccer Lunges with dumbbells Calves
Elliptical Squats with weights Feet
Rowing Leg press
Leg curls *Hold each pose for 30
Leg extensions seconds. Repeat if
Calf raises with weight necessary.
Bench press
Hammer curls
Arm curls
Triceps dips
Lateral arm raises with
dumbbells
Frontal arm raises with
dumbbells
Lat pulls
UNIT 8 ASSIGNMENT: FITT & PROS 8

Client: SALLY

What frequency do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
7 days a week of exercise Given that Sally is older Stretching 7 days a week
would be needed in order to and she is a woman it will improve Sallys blood
promote weight loss in would benefit her if she flow and help her avoid
Sally. It will also help her to participated in becoming stiff from sitting
avoid insulin therapy. strengthening activities 3 at her job.
days a week.

What intensity do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
A light to moderate intensity The intensity should be Stretching should be done
would be appropriate for light but also present a to the point of mild
Sally because of her age slight challenge. The idea is discomfort. In Sallys case
and because she has never to help Sally avoid she should use a chair or a
really exercised before. soreness but also promote table to help her stretch.
This will help her to learn insulin uptake. She should also avoid
proper techniques and sitting on the ground.
avoid injury.

What time do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
60 minutes a day would Sally should do 3 sets of 15 Stretching 10 minutes a
help Sally lose weight and repetitions to increase bone day will help Sally improve
decrease her medication. density and to avoid her blood flow. Stretching
strenuous amounts of should be done before and
weight. Body weight after exercise.
exercises should include 2
sets of 30 repetitions.
Exercises should be
stopped if they cause any
joint discomfort. Her routine
should take about 30
UNIT 8 ASSIGNMENT: FITT & PROS 9

minutes.

What type of activity do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
Elliptical Gardening Stretch using a chair rather
Walking in parks or on trials Chair stands than sitting on the floor.
Stationary Bike Machine chest press Abs/back
Swimming or aqua Zumba Machine arm curls Biceps/triceps
Rowing Machine arm extensions Quads/hamstrings
Ballroom dancing Machine leg extensions Feet
Machine leg curls
Squats
Lunges
Lat pulls
Sit-ups on aerobic ball

Exercise Prescription using PROS Principles

Client: JUSTIN

Explain how you will utilize the principle of progression for each component of fitness in
your exercise prescription.

Muscular strength and


Cardiovascular activity Flexibility
endurance
Justin will use the principle During strengthening Justin will incorporate the
of progression by starting activities Justin will use the principle of progression into
out a moderate intensity principle of progression to his flexibility program by
and working his way up to a gradually increase his working his way up to
vigorous intensity. This way weight to build strength. comfortably holding each
he will be able to handle the pose.
back to back sprints that
are performed in football.
UNIT 8 ASSIGNMENT: FITT & PROS 10

Explain how you will utilize the principle of regularity for each component of fitness in
your exercise prescription.

Muscular strength and


Cardiovascular activity Flexibility
endurance
Walk 7 days a week Upper body weights Stretch 7 days a
Swim once a week 1 day a week week before and
Play activities 5 Lower body weights after physical
days a week 1 day a week activity
Ride bike 3 days Body weight
week exercises 1 day a
week

Explain how you will utilize the overload principle for each component of fitness in your
exercise prescription.

Muscular strength and


Cardiovascular activity Flexibility
endurance
Each week after Justin has For muscular strengthening To incorporate the principle
completed his activities Justin will of overload to flexibility
cardiovascular exercise that increase his weight every 4 Justin should hold each
he chose to participate in weeks by 5 pounds. Adding pose for 5 seconds longer
he will do 2 sprints. Each a little weight ensures that every 2 weeks.
week he will add 2 more Justin will not injure
sprints to increase his himself. Body weight
endurance. exercises will also be
increased by 5 repetitions
every 4 weeks.

Explain how you the specificity principle applies to each component of fitness in your
exercise prescription.

Muscular strength and


Cardiovascular activity Flexibility
endurance
The intent of Justins Strengthening activities are Stretching is used to help
cardiovascular activities is used to help build strength prevent Justin from injuring
to help him lose weight so to play football as well as himself during football.
that he stays healthy and give Justin confidence.
does not develop
cardiovascular disease. He
is also looking to improve
UNIT 8 ASSIGNMENT: FITT & PROS 11

his endurance to play


football.
UNIT 8 ASSIGNMENT: FITT & PROS 12

Client: JENNIFER

Explain how you will utilize the principle of progression for each component of fitness in
your exercise prescription.

Muscular strength and


Cardiovascular activity Flexibility
endurance
Jennifer should work her While doing strengthening Jennifer should work her
way up to doing 45 minutes exercises Jennifer should way up to being able to
of consecutive increase the number of hold each pose
cardiovascular activity. repetitions and then comfortably.
increase the weight if
applicable.

Explain how you will utilize the principle of regularity for each component of fitness in
your exercise prescription.

Muscular strength and


Cardiovascular activity Flexibility
endurance
Walk 7 days a week Upper body Stretch 7 days a
Play with kids 7 days strengthening 1 day week before and
a week a week after exercise
Mow the lawn every Lower body and ab Stretch 7 days a
2 weeks or when it is strengthening 1 day week before bed
necessary a week
Take a family hiking
trip every other
weekend

Explain how you will utilize the overload principle for each component of fitness in your
exercise prescription.

Muscular strength and


Cardiovascular activity Flexibility
endurance
After Jennifer is able to Jennifer should look to The principle of overload
complete 45 minutes of increase the number of can be used in the
cardiovascular activity repetitions she does by 5 stretching programing by
without taking breaks she every 3 weeks. Activities holding each pose for 5
should begin to increase involving weights should seconds longer every
her time by 5 minutes every increase in 5 repetitions week.
3 weeks. first and then 5 pounds in
UNIT 8 ASSIGNMENT: FITT & PROS 13

weight.

Explain how you the specificity principle applies to each component of fitness in your
exercise prescription.

Muscular strength and


Cardiovascular activity Flexibility
endurance
Jennifers goal should be to For strengthening activities, Stretching should be used
promote weight loss and the principle of specificity to help decrease blood
lower her blood pressure to applies to Jennifer pressure and decrease
decrease or get rid of her increasing her bone density stress.
medication all together. in order to avoid health
issues later in life.
UNIT 8 ASSIGNMENT: FITT & PROS 14

Client: CARL

Explain how you will utilize the principle of progression for each component of fitness in
your exercise prescription.

Muscular strength and


Cardiovascular activity Flexibility
endurance
Carl is already able to Carl should begin lifting Stretching should be done
exercise at a vigorous light amounts of weight until to the point of mild
intensity, therefore, he he feels comfortable to discomfort and then
should work on increasing increase the weight in order proceed to holding to pose
his intensity level to better to gain strength. He will longer once it no longer
participate in sports. also progress from doing presents tension.
strengthening 3 days a
week to 4 days a week.

Explain how you will utilize the principle of regularity for each component of fitness in
your exercise prescription.

Muscular strength and


Cardiovascular activity Flexibility
endurance
Walking 7 days a Arms and back Stretch 7 days a
week strengthening 1 day week before and
Elliptical, treadmill, a week after exercise
jogging path or Legs and ab
rowing should be strengthening 1 day
done 3 days a week a week
Playing sports Entire body, with a
should be done 2 focus on body weight
days a week exercises 1 day a
Swim once a week week

Explain how you will utilize the overload principle for each component of fitness in your
exercise prescription.

Muscular strength and


Cardiovascular activity Flexibility
endurance
Once Carl is able to When overloading on Once Carl can hold the
complete 60 minutes of weights it should be done pose comfortably he should
cardiovascular activity every two weeks to ensure add 5 more seconds every
without stopping he should Carl will not injury himself. 2 weeks.
UNIT 8 ASSIGNMENT: FITT & PROS 15

increase the intensity. Weights should be


increased by 5-10 pounds.

Explain how you the specificity principle applies to each component of fitness in your
exercise prescription.

Muscular strength and


Cardiovascular activity Flexibility
endurance
By increasing the intensity By regularly increasing the By holding each pose
of his cardio workouts he weight Carl can reach his longer Carl can reduce his
should be able to get his goal of bulking up. chances of injury.
BMI into the healthy range.
His body will also adjust to
the workload and decrease
his risk of having an asthma
attack.
UNIT 8 ASSIGNMENT: FITT & PROS 16

Client: SALLY

Explain how you will utilize the principle of progression for each component of fitness in
your exercise prescription.

Muscular strength and


Cardiovascular activity Flexibility
endurance
For cardiovascular activities For strengthening activities For stretching activities
Sally should start out at a Sally should look to Sally should look to hold
light intensity and work her complete all 15 of her each pose until she no
way to a moderate intensity repetitions without longer feels tension.
to ensure that she feels stopping.
comfortable with exercising.

Explain how you will utilize the principle of regularity for each component of fitness in
your exercise prescription.

Muscular strength and


Cardiovascular activity Flexibility
endurance
Walk 7 days a week Upper body weight Stretch 7 days a
Ballroom dancing machines 1 day a week before and
once a week week after exercising
Swim 2 days a week Lower body weight
Elliptical 2 days a machines 1 day a
week week
Stationary bike or Body weight
rowing 1 day a week exercises with the
aerobic ball 1 day a
week

Explain how you will utilize the overload principle for each component of fitness in your
exercise prescription.

Muscular strength and


Cardiovascular activity Flexibility
endurance
Sally should look to Sally should increase her For stretching, Sally should
complete 60 minutes of repetitions from 15 to 20 hold each pose 30 seconds
cardio without stopping and once she feels comfortable. and add 5 more seconds
once she has reached this After she can do 20 once she feels no more
goal she should add 2 repetitions she should add tension.
minutes to her time every 3 5 more pounds and only do
UNIT 8 ASSIGNMENT: FITT & PROS 17

weeks. 15 repetitions.

Explain how you the specificity principle applies to each component of fitness in your
exercise prescription.

Muscular strength and


Cardiovascular activity Flexibility
endurance
Cardio activities should be Strengthening activities Flexibility activities should
aimed at promoting weight should be performed to aid be used to help Sally
loss and improving her Sally in completing her maintain a full range of
health. activities of daily living. motion as she ages.