Matrices describing four individuals of different gender, age, health status, goals, and activity level using PROS and FITT principles as well as a holistic approach.
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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.