With Kysha Ann: April 2015

Seeking a deeper understanding of a fascinating and important subject is one thing; over-analysis is another entirely, and it can remove us from the enjoyment of a pleasurable pastime. Human health and physical fitness are important, crucial things to consider, and millions find them fascinating subjects to discuss, analyze, and optimize.

Take Action

If you take anything from this post remember these two action items:

1. The ideal human diet should consist of only whole, unprocessed foods – meat, fish, fowl, plants, fruits, and nuts. Whatever you can kill, pick, or dig up and eat on the spot. This is what your ancestors ate and what your body is meant to consume.

2. By the same token, the best exercise consists of natural, full-body movements – lifting heavy things, sprinting, walking, and swimming, hiking, climbing, and crawling. This is how your ancestors moved and how your body is meant to function.

An example of an exercise and fitness client assessment

CLIENT ASSESSMENT MATRIX	Name: Carl

FITT Principles	What frequency do you suggest?	What intensity do you suggest?	What time do you suggest?	What type of activity do you suggest?
Cardiovascular Activity	Exercise between 3 and 5 times per week.	Carl needs to maintain a heart rate of between 60%-80% of his maximum heart rate. For a men (220-age=maximum heart rate). ("Planning An Exercise Program - Exercise", n.d.).	20 to 60 minutes including a warm up before working out to get the muscle relax.	Brisk walking Jogging Cycling Swimming
Muscular strength and endurance	Carl needs to exercise each body part 1 to 3 times per week.	His intensity needs to choose a weigh that can be performed 10 to 15 times repetitions. ("Planning An Exercise Program - Exercise", n.d.).	Carl can benefit doing strength training for 30 to 45 minutes, with rest between sets for 2-3 minutes,	Lunges and Squats Pushups for Upper-Body Strength Arm Workouts with Weights
Flexibility	Carl needs to use dynamic stretches as part of your warm up. 4 to 7 days a week per week. I also suggest he start with 10-15 minutes of light aerobic exercise to make sure the body is thoroughly warm.	Stretching should never be painful. The focus should be to bring the muscle to a point of slight tension.	Carl flexibility training should last at least 5 to 10 minutes .	Hamstring Stretch for 10-15 repetitions. Leg Swings for 10 full swings and repeat on other leg. Arm Swings Repeat this continuous motion for 30 seconds ("Dynamic Stretches and Stretching Routine", n.d., p.)

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 principle of regularity 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	The minimum number of workouts for cardiorespiratory conditioning is 3-5 times weekly with no more than two days between exercise sessions.	Adding a extra 10-15 minutes of continuous exercise to 30-60 minutes of Carl’s Cardiovascular Activity 2-3 time per weeks. (Chase, n.d.).	His training intensity should remain between 60% to 80% of his aerobic capacity (73-87% of HR max). ( Chase, n.d.).	A cross training routine could include running on one day, cycling on another, and swimming on another for 2-3 days to prevent any injury to Carl.
Muscular strength and endurance	Start with two to three times per week and progress to four to five times per week.	Begin with as little as 10 minutes of steady exercise and build from there.	Carl will do more upper body strength, he will improve strength by lifting 5 lbs for 5 minutes for 2-4 times a week	When Carl run afterwards he can do some squat
Flexibility

CLIENT ASSESSMENT MATRIX	Name: Sally

FITT Principles	What frequency do you suggest?	What intensity do you suggest?	What time do you suggest?
Cardiovascular Activity	Sally needs three to seven days per week of low-to-moderate intensity exercise for 20 to 60 minutes (walking and other non-weight bearing activities such as water aerobics are good choices).	To improve glycemic control assist with weight maintenance, and reduce risk of CVD we recommend at least 150 min/week of moderate-intensity aerobic physical activity (40–60% ofV·O2max or 50–70% of maximum heart rate) and/or at least 90 min/week of vigorous aerobic exercise (>60% of V·O2max or >70% of maximum heart rate. (American Diabetes Association, 2006)	20 60 minutes for a lease 3-5 day per weeks. However, Sally must monitor her glucose before and after exercise to understand how she will respond to certain types of activities.
Muscular strength and endurance	Sally –a least 3 times a week	One set of 15-20 reps was completed at each station with a 30-sec rest between stations. Her intensity should be around 40-60% of max HR (American Diabetes Association, n.d.)	Two days per	Arm Across Chest, Knee extensions, Heel raises, and Back extensions.
Flexibility	Sally is Diabetics and should stretch for five minutes before and after you start flexibility exercises in order to reduce the risk of injury. (American Diabetes Association , n.d.)	Sally needs to hold each stretch for 10-30 seconds. Complete 2-3 stretches before moving onto the next exercise a lease 2-3 times a day. (American Diabetes Association, n.d.)	30 seconds for 2-3 times per day	sit-and-reach, left knee flexion, and left hip flexion

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 principle of regularity 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	Again, the rate of progression is heavily dependent on the physical condition of the client.	Would like to increase the duration for Sally each day might change.	As Sally continues to exercise regularly, each session will become a little longer until the minimum of 15 minutes can be performed in a single session.	Depends on the physical condition of the client at the time.
Muscular strength and endurance	Again, the rate of progression is heavily dependent on the physical condition of the client.			Depends on the physical condition of the client at the time.
Flexibility	Begin with a 5-10 minute warm up of light cardio walking in place	Have her sit in a chair and touch her toes alternative on each leg 3-5 times a week for 5 minutes.	She will hold each stretch for 10-30 seconds and repeat for 1-3 times	Depends on the physical condition of the client at the time.

CLIENT ASSESSMENT MATRIX	Name: Jennifer

FITT Principles	What frequency do you suggest?	What intensity do you suggest?	What time do you suggest?	What type of activity do you suggest?
Cardiovascular Activity	For health benefits, Jennifer can do moderately intense cardio 30 minutes a day, 5 days a week, or vigorous cardio 20 minutes a day, 3 days a week.	To get her heart rate up I suggest 75 minutes a week of for 5 days of vigorous aerobic activity, such as running or aerobic dancing. ("Exercise intensity: Why it matters, how it's measured - MayoClinic.com", n.d.)	Aerobic session of at least 20 to 30 minutes, at least three to four times a week. Exercising every other day will help her to start a regular aerobic exercise schedule. The American Heart Association recommends working up to exercising on most days of the week. ("Exercise and Heart Disease", n.d.)	Brisk walking Stair-climbing or jogging 2-5 times a week.
Muscular strength and endurance	Jennifer 2-3 times per week.	Train each muscle group 2-3 non-consecutive days a week	Jennifer is a beginner, she needs to do one set of 8-16 reps of each exercise to fatigue. 3-5 times a week	Lunges and Squats Pushups for Upper-Body Strength Arm Workouts with Weights 2-3 times per week
Flexibility	Jennifer needs to perform each exercise as holding each one for 15-30 seconds, repeating 1-3 times for 3-5 times a week.	Hold each stretch for about 15-30 seconds and do 2-4 reps of each stretch	Stretch a minimum of 2-3 days a week	Inner Thigh Stretch Kneeling Hamstring Stretch. 2-3 per week

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 principle of regularity 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	30-60 minutes of cardio 3-4 times a week	Start small and begin with a 5-10 minute warm up of light cardio to gradually increase heart rate.	If she can't do 30 minutes, do 5 or 10 or whatever you can do and progress by adding a few minutes to each workout until you can go continuously for 30 minutes.	Do cardio and strength on alternate days.
Muscular strength and endurance	30-Minute Cardio, 5-Minute Stretch
Flexibility	Hold each stretch for 20 to 30 seconds at the point of tension or tightness not pain and repeat a few times (switching legs and arms as needed for 3-5 day per weeks.	3 times a week, performing each exercise 2-3 times.

CLIENT ASSESSMENT MATRIX	Name: Justin

FITT Principles	What frequency do you suggest?	What intensity do you suggest?	What time do you suggest?	What type of activity do you suggest?
Cardiovascular Activity	He needs to do 60 minutes or more every day of some physical activity.		3 days of the week, as part of the 60 or more minutes.	Skateboarding, Rollerblading Bicycle riding Brisk walking (Centers for Disease Control and Prevention, n.d.)
Muscular strength and endurance	12 to 15 repetitions of strengthening exercises that represent each major muscle group	Perform pushups to strengthen his chest and triceps 1-2 day per week	3 days of the week	Push-ups, pull-ups Working with resistance bands Lifting weights (Centers for Disease Control and Prevention, n.d.)
Flexibility	20 to 30 seconds of static stretching for 3 days.	Hold each stretch for 10 bounce against the to 15 seconds. Rest for muscle slowly and gently 10 seconds. For 2-3 times per week	3 days of the week	High knees and hip rotations.

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 principle of regularity 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
Muscular strength and endurance	20-minute training session performed on 2 or 3 nonconsecutive days each week	We recommend beginning with two strength workouts per week and add another if he like. 2-3 times per week	A weight increase of 5 percent or less (typically 1 to 5 pounds) once a he can complete 15 repetitions with a given load. 2-3 times per day.	2 seconds for lifting movements and 2 seconds for lowering movements
Flexibility	Hold each stretch for 20 to 30 seconds at the point of tension or tightness not pain and repeat a few times (switching legs and arms as needed). For 2-3 days per week.

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