Running head: UNIT 8 ASSIGNMENT 1

Unit 8 Assignment

Stephanie Taylor

Kaplan University

EF-310.01
UNIT 8 ASSIGNMENT 2

CLIENT Name: Carl

ASSESSMENT
MATRIX

FITT Principles What frequency What intensity do What time do you What type of
do you suggest? you suggest? suggest? activity do you
suggest?
Cardiovascular 1-2 sessions, 3-5 Moderate 30-40 minutes Jogging, flag
Activity days per week intensity. football, cycling
Because of Carls and/or
EIA he should swimming
focus on time
rather than
intensity.
Muscular strength 2-3 sessions per Beginning with a 30-45 minutes; Isometric
and endurance week, non- low resistance, muscular strength exercises using
consecutive days 60%, to ensure exercises can be free weights,
proper form, Carl completed on the body weight
should do 8-10 same days as exercises, or
different cardiovascular weight
exercises, 10-15 activity. machines at the
reps; completing gym.
2 sets targeting
the major muscle
groups.
Flexibility 4-5 sessions per Stretches should 20-30 minutes Dynamic and
week be held to the sessions, holding static stretching
point of mild each stretch for exercises, yoga
discomfort, 10-30 seconds. and/or tai chi
without pain

PROS Principles Explain how you Explain how you Explain how you Explain how the
will utilize the will utilize the will utilize the specificity
principle of principle of overload principle principle applies
progression for regularity for for each to each
each component each component component of component of
of fitness in your of fitness in your fitness in your fitness in your
exercise exercise exercise exercise
prescription. prescription. prescription. prescription.
Cardiovascular Progression Regularly doing Because of Carls Focusing on
Activity should be based CVA 3-5 days per EIA the fact that duration
on clients rating week will benefit he already instead of
on the dyspnea Carl with better participates in intensity
scale. Carls focus oxygen intake, some PA, targeting
should be on breathing
UNIT 8 ASSIGNMENT 3

duration over patterns, and a overload will be a endurance

intensity. lower heart rate. gradual process. progression.
Muscular strength Consistently Regular Finding a gym Alternating
and endurance working on resistance partner would be sessions of
muscular strength training 2-3 beneficial to Carl. upper body,
and endurance 2- sessions (non- Having a trusted lower body and
3 days per week, consecutive days) spotter available, core
Carl can expect to per week, Carl Carl would be
see progressive will see gains in able to push
gains in the major muscular himself and
muscle groups. strength and increase overload
endurance. by increasing
intensity, reps and
speeds.
Flexibility As flexibility Incorporating Hold each stretch Flexibility
improves the stretching to the point of sessions will
stretch can be exercises into tightness but not focus on range
pushed deeper Carls daily past the point of of motion and
and held longer. routine will mild discomfort. help with
increase muscle
flexibility. stiffness.

CLIENT Name: Sally

ASSESSMENT
MATRIX

FITT Principles What frequency What intensity What time do What type of
do you suggest? do you suggest? you suggest? activity do you
suggest?
Cardiovascular 5-7 days per Moderate 30-60 per day, Walking and/or
Activity week; a intensity sessions lasting swimming
minimum of 150 at least 10
minutes. Greater minutes
benefits are
reached over 150
minutes
Muscular strength 2-3 sessions per 2-3 sets of 8-12 8-10 multi-joint Resistance training
and endurance week on non- reps (60% 1RM) exercises avoiding sustained
consecutive days working the gripping maneuvers
major muscle as these will
groups. increase blood
pressure.
Flexibility 5-7 days per Stretches should 20-30 minutes Dynamic and static
week be held to the sessions, holding stretching
point of mild each stretch for exercises, and/or
10-30 seconds. yoga
UNIT 8 ASSIGNMENT 4

discomfort,
without pain

PROS Principles Explain how you Explain how you Explain how you Explain how the
will utilize the will utilize the will utilize the specificity principle
principle of principle of overload applies to each
progression for regularity for principle for each component of
each component each component component of fitness in your
of fitness in your of fitness in your fitness in your exercise
exercise exercise exercise prescription.
prescription. prescription. prescription.
Cardiovascular Starting slow Be consistent in Overload as Daily PA is improve
Activity with 2-15 minute getting in CVA a ability allows as glucose control and
sessions of minimum of 30 to avoid injury. calorie expenditure.
walking or minutes a day 5-
swimming 5-7 7 days per week.
days per week.
As ability dictates
add an additional
time in 5 minute
increments
Muscular strength Performing Being consistent Increasing Resistance training
and endurance resistance with resistance weight, reps and maintains/increases
training exercises training will speed as ability muscle mass and
2-3 times per ensure a habit allows. benefits glucose
week should forming tolerance and
benefit Sally with behavior. insulin sensitivity.
progressive gains
in muscular
strength and
endurance.

Flexibility As flexibility Ongoing Ongoing Ongoing

improves, Sally
will be able to
deepen stretches
and hold them
longer.

CLIENT Name: Jennifer

ASSESSMENT
MATRIX

FITT Principles What frequency What intensity do What time do you What type of
do you suggest? you suggest? suggest? activity do you
suggest?
UNIT 8 ASSIGNMENT 5

Cardiovascular 3-7 days per week Moderate 30-60 minutes per Walking,
Activity intensity session; a jogging with
minimum of 150 intervals,
minutes per and/or Zumba
week.
Muscular strength 2-3 days per 2-3 sets of 8-12 5-10 minute Isometric
and endurance week; non- reps. Picking a warm-up exercises can be
consecutive days weight that the 8-10 exercises done at home
last one or two 2-3 sets and require no
repetitions are 8-12 reps additional
difficult 5 minute cool- equipment.
down Isometric
exercises can be
done on weight
machines, with
free weights or
body weight.
Flexibility 5-7 days per week Stretches should 20-30 minutes Dynamic and
be held to the sessions, holding static stretching
point of mild each stretch for exercises, yoga
discomfort, 10-30 seconds. and/or tai chi
without pain

PROS Principles Explain how you Explain how you Explain how you Explain how the
will utilize the will utilize the will utilize the specificity
principle of principle of overload principle principle applies
progression for regularity for for each to each
each component each component component of component of
of fitness in your of fitness in your fitness in your fitness in your
exercise exercise exercise exercise
prescription. prescription. prescription. prescription.
Cardiovascular Start slow with 30 Be consistent When Jennifer Monitoring my
Activity minute daily with PA, not thinks shes hit heart rate so
sessions. allowing more her wall and must that I stay
Increasing by than 2 days pass stop, she should within my
intervals of 5 without exercise. push herself to go target zone and
minutes as ability Schedule time for further or longer push myself a
allows exercise, making without a rest little further
it a priority. break each time to
increase aerobic
capacity.
Muscular strength Because Jennifer Jennifer should Jennifer should Alternate
and endurance is a beginner find a partner to push herself sessions
progression will hold her beyond normal. between lower-
come quicker. She accountable and Overload can be body, upper-
should re- push her when adjusted by body, and core.
evaluate her she feels like changing exercise Always give a
UNIT 8 ASSIGNMENT 6

limits frequently giving in. intensity, total minimum of 48

and make Scheduling reps, rep speed, hours before
adjustments so muscle- rest periods, working the
shes getting the strengthening and/or exercises muscle group
most out of her and endurance completed. again.
resistance sessions so that
training. she will know
what area to
focus on before
she gets to the
gym.
Flexibility As flexibility Yoga 1-2x week Hold each stretch Flexibility
improves the added to her to the point of exercises will
stretch can be calendar along tightness but not focus on range
held deeper and with at home past slight of motion and
longer. stretching discomfort. aid in muscle
exercises will restriction and
ensure they tightness.
become a regular
part of her
routine.

CLIENT ASSESSMENT Name: Justin

MATRIX

FITT Principles What frequency What intensity do What time do you What type of
do you suggest? you suggest? suggest? activity do you
suggest?
Cardiovascular 3-5 days per week Moderate 60 minutes Walking,
Activity intensity with 3 jogging,
days vigorous swimming, bike
intensity riding
80% HRmax
Muscular strength 2-3 days per week 75% 1RM 1 or 2 sets of 8 to Isometric
and endurance 10 exercises (8-15 exercises can be
repetitions per done at home
set) and include and require no
major muscle additional
groups equipment.
Isometric
exercises can be
done on weight
machines, with
free weights or
body weight
UNIT 8 ASSIGNMENT 7

Flexibility 5-7 days per week Stretches should 20-30 minutes Dynamic and
be held to the sessions, holding static stretching
point of mild each stretch for exercises, yoga
discomfort, 10-30 seconds. and/or tai chi
without pain

PROS Principles Explain how you Explain how you Explain how you Explain how the
will utilize the will utilize the will utilize the specificity
principle of principle of overload principle principle applies
progression for regularity for for each to each
each component each component component of component of
of fitness in your of fitness in your fitness in your fitness in your
exercise exercise exercise exercise
prescription. prescription. prescription. prescription.
Cardiovascular Justin should start Being consistent Justin should push Walking and
Activity slowly, focusing with meeting himself a little jogging with
on duration not daily PA will more each week. intervals with
intensity. As CVA ensure Justin help build lower
becomes less meets his goals. body muscle
labored, he can groups and
adjust exercise increase calorie
and increase expenditure for
intensity. weight loss.
Muscular strength Progression Justin should join Justin should push Alternate
and endurance should be made a weightlifting himself past sessions
when Justin can club or organized normal overload, between lower-
complete all reps group to ensure paying attention body, upper-
with proper form he stays to proper body, and core.
consistent with technique and Always give a
his resistance form. minimum of 48
training. hours before
working the
muscle group
again.
Flexibility As flexibility Tai Chi 1-2x week Hold each stretch Flexibility
improves the added to Justins to the point of exercises will
stretch can be calendar along tightness but not focus on range
held deeper and with at home past slight of motion and
longer. stretching discomfort. aid in muscle
exercises will restriction and
increase tightness.
flexibility
UNIT 8 ASSIGNMENT 8

References:

Howley, Edward. Fitness Professional's Handbook, 6th Edition. Human Kinetics, 2012. VitalBook file.