Min Yang

EF 310: Current Trends in Exercise and Fitness – Aging Well Across the Life Span
Unit 8 Assignment

Part 2: Client’s assessment – Carl

FITT Principles Frequency Intensity Time Activity

Aerobic 3-5 days/week Moderate- Minimum 150 Brisk walks <

vigorous minutes or jogging < running
75minutes, if < short sprints
vigorous
Muscle 2-3 days/week, 8-10 exercises/2- 30-60min Push and pull
Strengthening nonconsecutive 4 sets/8-12 exercises
days repetition/40- focusing on
60% 1RM major muscle
groups, body
weight exercises,
resistance band
training, lifting
Flexibility daily 20-30 seconds 10 min before Full range of
hold/exercise and after motion stretches
workouts throughout body

PROS Principles Progression Regularity Overload Specificity

Aerobic Brisk walks < At least 3 times Include incline Exercise or

jogging < running per week running and/or activity that
< short sprints longer focuses on
distance/duration running, such as
flag football,
soccer, races, etc
Muscle Start with light 2-3 times per Increase weights Work all major
Strengthening weight and week and and reps until muscle groups,
slowly increase alternate with 1RM split days
weights aerobic days between pull and
push type
exercises, as well
as focuses on
 upper and lower
body

Flexibility Light stretches Incorporate 30 second Before and after

and progress to stretches to daily stretches and exercises to
more advance activity. 10min then go for prevent injuries.
stretch positions before and after longer stretches As well as
exercising support muscle
growth &
function