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
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Name: Carl
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FITT Principles
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What frequency do you suggest?
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What intensity do you suggest?
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What time do you suggest?
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What type of activity do you suggest?
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Cardiovascular Activity
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Exercise between 3 and 5 times per week.
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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.).
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20 to 60 minutes including a warm up before working out to get the
muscle relax.
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Brisk walking
Jogging
Cycling
Swimming
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Muscular strength and
endurance
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Carl needs to exercise each body part 1 to 3 times per
week.
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His intensity needs to choose a weigh that can be
performed 10 to 15 times repetitions. ("Planning An Exercise Program -
Exercise", n.d.).
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Carl can benefit doing strength training for 30 to 45 minutes, with
rest between sets for 2-3 minutes,
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Lunges and Squats
Pushups for Upper-Body Strength
Arm Workouts with Weights
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Flexibility
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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.
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Stretching should never be painful. The focus should be
to bring the muscle to a point of
slight tension.
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Carl flexibility
training should last at least 5 to 10 minutes
.
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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.)
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PROS Principles
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Explain how you will utilize the principle of progression
for each component of fitness in your exercise prescription.
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Explain how you will utilize the principle of regularity
for each component of fitness in your exercise prescription.
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Explain how you will utilize the overload principle for
each component of fitness in your exercise prescription.
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Explain how the specificity principle applies to each
component of fitness in your exercise prescription.
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Cardiovascular Activity
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The minimum number of workouts for cardiorespiratory
conditioning is 3-5 times weekly with no more than two days between exercise
sessions.
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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.).
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His training
intensity should remain between 60% to 80% of his aerobic capacity (73-87% of
HR max). ( Chase, n.d.).
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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.
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Muscular strength and
endurance
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Start with two to three times per week and progress
to
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Begin with as little as 10 minutes of steady exercise and
build from there.
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Carl will do more
upper body strength, he will
improve strength by lifting 5 lbs for
5 minutes for 2-4 times a week
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When Carl run afterwards he can do some squat
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Flexibility
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CLIENT ASSESSMENT MATRIX
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Name: Sally
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FITT Principles
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What frequency do you suggest?
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What intensity do you suggest?
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What time do you suggest?
|
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Cardiovascular Activity
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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).
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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)
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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.
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Muscular strength and
endurance
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Sally –a least 3
times a week
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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.)
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Two days per
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Arm Across Chest, Knee extensions, Heel raises, and Back
extensions.
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Flexibility
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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.)
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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.)
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30 seconds for 2-3 times per day
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sit-and-reach, left knee flexion, and left hip
flexion
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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.
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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.
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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.
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Depends on the physical condition of the client at the
time.
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Muscular strength and
endurance
|
Again, the rate of progression is heavily dependent on the
physical condition of the client.
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Depends on the physical condition of the client at the
time.
|
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Flexibility
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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.
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She will hold each
stretch for 10-30 seconds and repeat for 1-3 times
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Depends on the physical condition of the client at the
time.
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CLIENT ASSESSMENT MATRIX
|
Name: Jennifer
|
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FITT Principles
|
What frequency do you suggest?
|
What intensity do you suggest?
|
What time do you suggest?
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What type of activity do you suggest?
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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.)
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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.)
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Brisk walking
Stair-climbing or
jogging
2-5 times a week.
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Muscular strength and
endurance
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Jennifer 2-3 times per week.
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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
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Lunges and Squats
Pushups for Upper-Body Strength
Arm Workouts with Weights
2-3 times per week
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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.
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Hold each stretch for about 15-30 seconds and do 2-4 reps
of each stretch
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Stretch a minimum of 2-3 days a week
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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.
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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.
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Do cardio and strength on alternate days.
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Muscular strength and
endurance
|
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Flexibility
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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.
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3 times a week, performing each exercise 2-3 times.
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CLIENT ASSESSMENT MATRIX
|
Name: Justin
|
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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.
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3 days of the week, as part of the 60
or more minutes.
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Skateboarding, Rollerblading
Bicycle riding
Brisk walking
(Centers for Disease Control and Prevention, n.d.)
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Muscular strength and
endurance
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12 to 15
repetitions of strengthening exercises that represent each major muscle group
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Perform pushups to strengthen his chest and triceps
1-2 day per week
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3 days of the week
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Push-ups, pull-ups
Working with
resistance
bands
Lifting weights
(Centers for Disease Control and Prevention, n.d.)
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Flexibility
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20 to 30 seconds of static stretching for 3 days.
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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
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High knees
and hip rotations.
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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
|
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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
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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.
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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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