Sara henss ef310 assignment 8
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Carl wants to improve his physical appearance without changing his weight. He has no restrictions as long as he uses his albuterol inhaler. The exercise prescription includes cardiovascular activity like walking and running 3-5 days a week for 30 minutes, strength training 2-3 days a week doing 3 sets of 15 reps of exercises at over 50% heart rate, and flexibility training 3-5 days a week stretching for 30-60 seconds per stretch. The FITT and PROS principles provide guidelines on progression, regularity, overload, and specificity for each type of exercise.
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Exercise to nourish your body
The document discusses the importance of exercise for physical health. It recommends getting at least 30 minutes of moderate exercise daily, and lists the four main types of exercise: endurance, strengthening, balancing, and stretching. Exercising regularly builds muscles, lowers health risks, and improves overall well-being. The document advises challenging yourself over time by gradually increasing exercise frequency, intensity, or duration, while allowing muscles to recover between workouts.
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Resistance training is important for women for health and strength benefits. It allows women to stay active and have a healthy, well-toned body as they age. Proper form and warmups are necessary to avoid injury when lifting weights. Resistance training can benefit women of all ages and activity levels by increasing strength and muscle tone throughout the body. Exercises should target major muscle groups before smaller muscles and work opposing muscle groups equally to avoid imbalance. Rest is important after a resistance training workout.
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Report4
The document provides an exercise program for Annie, a 55-year-old woman with a history of heart attack, asthma, arthritis, and high blood pressure. The program focuses on improving her cardiorespiratory health through walking 3-4 times per week for 30 minutes. It also includes strength training with 5 pound weights twice a week and flexibility exercises 3-5 times per week. The program aims to progress walking intensity and increase strength training weights gradually based on Annie's abilities and medical clearance.
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Lifting weights is an effective way to lose weight by building muscle mass. Building muscle increases the body's resting calorie burn. To build muscle, one must progressively overload muscles by increasing weights and varying exercises over time to continually challenge muscles. Proper form is important when lifting to safely build muscle. Changing up weightlifting routines weekly keeps the body from adapting and makes workouts more effective for burning calories. Exercises should target all major muscle groups for full-body weight loss.
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Sara henss ef310 assignment 8
- 1. Henss1 Sara Henss EF310 Assignment 8 Carl’s Exercise Prescription My client Carl has reached out to me because he would like to improve his physical appearance. He is not too worried about his weight and he feels like he is at a good place with it. At this time, he does not have any restrictions as long as he continues to use his albuterol inhaler. Below is a chart that states both FITT Principles and PROS Principles for him to follow. FITT Principles Frequency Intensity Time Type Cardiovascular Activity Workout 3-5 days a week Since you have asthma, walk/run until it your breathing changes and it gets more and more difficult. About 30 minutes Walking/Running and continuing playing flag football Muscular strength And endurance 2-3 days a week 15 reps of 1-3 sets of 3 different exercises with greater than 50% of your heart rate. As long needed to do all reps of number of exercises (ex. 3 reps of 15 sit- ups, 3 reps of 15 pushups) Using weight machines or free weights, and even using kettlebells. Flexibility 3-5 days a week Hold a stretch for as long as you can handle it. 30-60 second per stretch and stretch for a good 5 mins. Stretch before and after workout, simple stretch in the dorm room PROS Principles Progression Regularity Overload Specificity Cardiovascular Activity You can start by walking and Try a get a walk/jog in at least 3-5 days a Walk/jog at least 3-5 miles a day. Using free weights and weight machines
- 2. Henss2 then increase to jogging and then to a run week. If you skip your days, you might fall back into a habit of doing nothing. to build up your upper body muscles will help you get the upper body appearance you are wanting. Muscular strength And endurance Increase your weight on your free weights or on the weight machine. (ex. If you start out lifting at 30lbs, increase by 5lbs after each 10 reps.) Lifting weights regular will build up your upper body and tighten up your muscles. Push your hardest in each exercise. Try different machines at the rec center every time you go. Focus on your muscles on your arms and your abs. Flexibility Make sure you are doing different types of stretches, variety is key, and hold them a minute longer everytime you stretch. Make sure to keep up with the stretches to help not only with your flexibility, but it will reduce soreness and will help your body move better. Stretch further and further with each stretch you do Focus on stretching the upper body (like arms, neck, and back) *Just remember to have your inhaler with you at all times. *