charles denisar unit 8_assesment

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

Activities should be accomplished Daily

Walking at a brisk pace, athletic activities should be performed at vigorous activity level should be obtained

These are daily activities To maintain no specific time is required

Walking around campus/intermural sports

Muscular strength and endurance

In order to maintain present status continue going with friends

I would like at least a moderate level while working out at the campus gym

At least 45 minutes when there slowly increasing weight as to possibly increase size

I suggest the bench press, deadlifts, squats, curls, military press, and seated rows to help muscle growth since regularity is an issue

Flexibility After every session insure you stretch

I would make this no less than moderate not taking too much time between stretches

At a minimum this should be a 10-15 minute process hitting all muscle groups that were worked

I would suggest Ballistic Stretching after sporting events and followed by isolated stretching when working with weights

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.


Continue walking to class and intermural sports eventually moving to a jog or run slowly add cardio to your gym

With this mixture of activates this should be a daily program with school, sports, and gym time

Start jogging or running to class every other day aiming for a daily jog/run to class or otherwise

All cardio is performed daily as walking the campus and or intermural sports should have that covered

session with friends


On gym days slowly increase weight as long as repetition goals are met this will help to add the size you mentioned earlier as long as sessions happen more often than not

Increase this activity to a standard to 3 day a week in order to gain a little more size you must be able to increase the weight moved this only is done with frequency

The overload principle should mainly focus on your weight lifting if you wish to get bigger you want to increase the weight being moved as safely as possible maybe once every other week backing off if the repetition goal is not reached

With your upper body being what you would like to change ensure you do lifts which incorporate those specific muscle groups presses, curls, rows, and shrugs all incorporate the upper body

Flexibility


Name: Sally






Starting at 3 times per week ensure you monitor glucose accordingly

Moderate at best 20-30 minutes Walking on treadmill when cold moving to neighborhood walks once warmer


Again start for 3 times per week

No more than a moderate level

Again no more than 30 min doing upper body work

Seated arm curl, chest press machine, triceps extension, lat pull down machine, ect…

Flexibility Stretch after each session

Casual making sure to stretch all areas worked

10 minutes post workout

Isolated stretching making sure the groups affected by workout are stretched

PROS Principles Explain how you Explain how you Explain how you Explain how the

will utilize the principle of progression for each component of fitness in your exercise prescription.

will utilize the principle of regularity for each component of fitness in your exercise prescription.

will utilize the overload principle for each component of fitness in your exercise prescription.

specificity principle applies to each component of fitness in your exercise prescription.


Start with a walk 3 times per week working up to 5

Start with walking every Monday, Wednesday, Friday

Slowly increase the day to 5 as well as the time from 20-30 minutes to 30-45 minutes

Walking is done for cardio 3 times per week steadily increasing workload


30 minute resistance training

All resistance done on same days as cardio once at 5 times per week resistance remains Monday, Wednesday, Friday

30 minute resistance training gradually increasing to 45 minute sessions

Work upper body on resistance working arms chest, shoulders, and back focus on using machines

Flexibility Start stretching for 10 minutes after workouts working towards joining a chair yoga class

Stretch on workout days eventually to include chair yoga days as well

Go from 10 minutes of moderate stretching after workouts to including a chair yoga class as well

Focus stretching on muscle groups used after each workout


Name: Jennifer






Start going on runs 3 times per week

Moderate 1 mile approx. 12-15 minutes

Treadmill when cold outdoors when nice out


3 times per week in conjunction with cardio

Moderate 30-45 minutes per training session

Bench press, curl machine, shoulder press, and seated row machine to name a few

Flexibility Stretch after each moderate 10 minutes post Isolated

training session workouts stretching working muscles effected






Start with 3 times per week working up to 5 with non-resistance days being outside of gym

Pick 3 days per week which work for you do run each and every one of those day

Slowly increase time of run not worrying about distance go from 1 mile to an hour of cardio daily

Go for run on treadmill when needed either bad weather or resistance days


Start with 3 times per week for 30 minutes increasing it to 45 minutes following cardio sessions

Stick with 3 days resistance even after cardio progression

Work resistance training for a repetition range of 12 -15 for 3 sets once 15 is hit increase weight until 15 can be reached again

Upper body machines to include seated row, lat pull down, preacher curl, and chest press

Flexibility Stretch after each workout eventually adding a stretch and move class given at a local gym

Stretch after every workout to include running days once at 5 days per week

Join stretch and move class at gym to incorporate into your weekly routine

Stretch each muscle group worked


Name: Justin






5 days per week Moderate to start 15 minutes each day

jog


5 days per week Moderate at first 30 minutes each day

Weights upper lower split

Flexibility Stretch after every session

Moderate 10 minutes after every workout

Isolated stretching of

each group worked






15 minute run each day with gradual increase of duration up to one hour

Cardio must be done 5 days per week if a day is missed use Saturday or Sunday to make it up

Start with a run working up to 1 hour once reached branch out to other forms (bike, row machines, jump rope ect…

Run after school every day using treadmill when weather is a factor


Weight training 5 days per week increasing weight

Make sure to lift 5 days per week even if it has to be finished on the weekend

Continue to lift weights 5 days per week monitoring weight lifted gradually increase as long as repetition range is reached

On upper days focus on upper body i.e. bench press, curl, and military press ect… On lower days focus on legs squat, lunges, calf raises ect…

Flexibility Stretch after every workout session

Ensure stretching occurs after any and all physical activity

Work up from isolated stretching to ballistic stretching for athletics

Isolated stretching focusing on the groups worked that day

charles denisar unit 8_assesment

Health & Medicine