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EF310 Unit 8 Project
 

EF310 Unit 8 Project

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    EF310 Unit 8 Project EF310 Unit 8 Project Document Transcript

    • CLIENT ASSESSMENT MATRIX Name: Carl FITT Principles What frequency do you suggest? Cardiovascular Activity 3-5 times per week Muscular strength and endurance 3 times per week Flexibility What intensity do you suggest? Since Carl has EIA, there must be 80% of One rep max What time do you suggest? 3 times per week Individual pace/intensity 30 min What type of activity do you suggest? Jogging, elliptical, Flag football 8-10 repetitions of specific muscle group strength training, 3-4 sets of 4 types of workouts per group. Yoga PROS Principles Explain how you will utilize the principle of progression for each component of fitness in your exercise prescription. Explain how you will utilize the overload principle for each component of fitness in your exercise prescription. Explain how the specificity principle applies to each component of fitness in your exercise prescription. Cardiovascular Activity Each week you’ll need to up your intensity by 10 percent. This will allow you to become better at your endurance for flag football Explain how you will utilize the principle of regularity for each component of fitness in your exercise prescription. Maintain your 3-5 days of CVA per week to ensure you gain the benefits from it. Push yourself to the amount just past the point that you think you need to stop. It will help you get better and better. Muscular strength and endurance Each week try to use more weight that you did last time to gain more muscle mass. Keep a log of what you’ve done to keep Maintain at least 3 days per week with a day of rest between each strength Have a spotter so that you can push yourself to use more weight each time than the last workout. Specific exercises such as running/jogging and using the elliptical will help with the large muscles in your legs to become a better flag football player. Dynamic training with free weights focusing on each muscle group. 30-40 min 45 min
    • Flexibility CLIENT ASSESSMENT MATRIX FITT Principles you on track. Try new stretches each time you go to class. training day. Maintaining yoga classes will enhance your flexibility and help prevent any injuries you may face. Try to push your stretching beyond your means every time so that you can get better every time. Try incorporating different stretching that focuses on large muscle groups. What time do you suggest? What type of activity do you suggest? Swimming or walking since its low impact and Sally is Obese. Dynamic exercises using machines due to the lack of experience with free weights. 2 to 3 sets of 8 to 12 repetitions Name: Sally BECAUSE OF DIABETES AND BEING OLDER THAN 40 YR, SALLY SHOULD HAVE DIAGNOSTIC EXERCISE TEST BEFORE BEGINNING ANY EXERCISE ROUTINE What frequency What intensity do do you suggest? you suggest? Cardiovascular Activity 3-5 days per week moderate intensity; 12-16 RPE at least 150 min · wk Muscular strength and endurance 3 days per week 30 min; 8 to 10 complex (multijoint) exercises with major muscle groups (upper and lower body) stressed Flexibility 3 days per week 60%-80% of 1RM Low to moderate; Each repetition should be completed with last repetition being somewhat difficult to complete. Per the individual capabilities 30 min Yoga or group classes that promote flexibility PROS Principles Explain how you will utilize the principle of Explain how you will utilize the principle of Explain how you will utilize the overload principle Explain how the specificity principle applies
    • progression for each component of fitness in your exercise prescription. Start walking and/or swimming 10-15 minutes 5 days a week and slowly adding 5 minutes every time that you work out. Start with very basic, large muscle group exercises. Utilizing personal trainers to learn machines and new workouts to help you get more information. regularity for each component of fitness in your exercise prescription. Stay consistent with the workouts and do not let more than 3 days go between workouts. for each component of fitness in your exercise prescription. Push yourself every workout to go further. Even 1 minute more every time will add up to 10 minutes extra cardio will add up. Add a little more weight every time and/or more repetitions to increase your muscular endurance. to each component of fitness in your exercise prescription. Swimming and walking will incorporate the large muscles to burn the most muscles. Flexibility Start basic with your stretching and gradually move to more difficult stretching to increase flexibility. Following a regular stretching routine will help with your flexibility. Stretching beyond where you are comfortable will help you overall. Specific stretching especially areas that are more tight than others. CLIENT ASSESSMENT MATRIX Name: Jennifer FITT Principles What frequency do you suggest? What intensity do you suggest? What time do you suggest? Cardiovascular Activity 3 to 5 workouts each week 50% to 84% HRR. 30 min Muscular strength and endurance 2 or 3 nonconsecutive days 3 days per week 8 to 12 repetitions; 60% to 70% 1RM Train each muscle group for 2 to 4 sets Cardiovascular Activity Muscular strength and endurance Flexibility Just as with your cardio sessions, it is important to stay regular with workouts or you will not have benefits from your workouts. Specific exercises can be bicep curls, leg extension and curl as well. What type of activity do you suggest? Jogging/ group workout/elliptical /walking uphill 8 to 10 multijoint or compound exercises Hip flexor stretching, mad
    • cat stretch, and other stretches to enable range of motion PROS Principles Explain how you will utilize the principle of progression for each component of fitness in your exercise prescription. Start with your jogging/elliptical or swimming 30 minutes 5 days a week and slowly adding 5 minutes every time that you work out. Explain how you will utilize the principle of regularity for each component of fitness in your exercise prescription. Stay consistent with the workouts and do not let more than 3 days go between workouts. Explain how you will utilize the overload principle for each component of fitness in your exercise prescription. Push yourself every workout to go further. Even 1 minute more every time will add up to 10 minutes extra cardio will add up. Explain how the specificity principle applies to each component of fitness in your exercise prescription. Jogging and walking uphill will incorporate the large muscles to burn the most muscles. Muscular strength and endurance Start with very basic, large muscle group exercises. Utilizing personal trainers to learn machines and new workouts to help you get more information. Just as with your cardio sessions, it is important to stay regular with workouts or you will not have benefits from your workouts. Add a little more weight every time and/or more repetitions to increase your muscular endurance. Specific exercises can be bicep curls, leg extension and curl as well. Flexibility Start basic with your stretching and gradually move to more difficult stretching to increase flexibility. Following a regular stretching routine will help with your flexibility. Stretching beyond where you are comfortable will help you overall. Specific stretching especially areas that are more tight than others. CLIENT ASSESSMENT MATRIX Name: Justin Cardiovascular Activity Justin is in the
    • FITT Principles Class I obesity at 30.0kg. He is also only 13 years old. Getting him into an exercise routine is very important and dependent on his health and wellbeing. What frequency do you suggest? What intensity do you suggest? What time do you suggest? Cardiovascular Activity 5 to 7 days · wk− Initially moderate, and then 40-60% of HRR with progression up to 50-75%HRR 45 to 60 min · day Muscular strength and endurance 3-5 days per week 30-45 min Flexibility 3 days per week 8 to 12 repetitions; 60% to 70% 1RM Your own tolerance but being sure to push just beyond that point you want to stop. PROS Principles Explain how you will utilize the principle of progression for each component Explain how you will utilize the principle of regularity for each component of Explain how you will utilize the overload principle for each component of 30 min What type of activity do you suggest? aerobic exercise targeting large muscle groups. Resistance exercise is recommended as a supplement to aerobic activity. Prescribing exercises that are fun for Justin will be very important so that he enjoys the activity. Soccer, swimming, are great activities. Free weights, machines, group circuit training Yoga or finding classes that teach how to stretch Explain how the specificity principle applies to each component of
    • of fitness in your exercise prescription. Each week you’ll need to up your intensity by 10 percent. This will allow you to become better at your endurance for football fitness in your exercise prescription. Maintain your 3-5 days of CVA per week to ensure you gain the benefits from it. fitness in your exercise prescription. Push yourself to the amount just past the point that you think you need to stop. It will help you get better and better. fitness in your exercise prescription. Specific exercises such as running/jogging and using the elliptical will help with the large muscles in your legs to become a better football player. Muscular strength and endurance Each week try to use more weight that you did last time to gain more muscle mass. Keep a log of what you’ve done to keep you on track. Maintain at least 3 days per week with a day of rest between each strength training day. Have a spotter so that you can push yourself to use more weight each time than the last workout. Dynamic training with free weights focusing on each muscle group. Flexibility Try new stretches each time you go to class. Following a regular stretching routine will help with your flexibility. Stretching beyond where you are comfortable will help you overall. Specific stretching especially areas that are more tight than others. Cardiovascular Activity