The document provides exercise recommendations for 4 clients - Justin, Jennifer, Carl, and Sally - based on the FITT principles of frequency, intensity, time, and type of exercise. For each client, it suggests appropriate levels for cardiovascular activity, muscular strength and endurance training, and flexibility exercises. The recommendations vary based on each client's individual needs and abilities but generally involve a mix of aerobic exercise, strength training, and stretching multiple times per week, starting at a light or moderate intensity and increasing over time.
The document provides exercise recommendations for 4 clients - Justin, Jennifer, Carl, and Sally - based on the FITT principles of frequency, intensity, time, and type of exercise. For each client, it suggests appropriate levels for cardiovascular activity, muscular strength and endurance training, and flexibility exercises. The recommendations vary based on each client's individual needs and abilities but generally involve a mix of aerobic exercise, strength training, and stretching multiple times per week, starting at a light or moderate intensity and increasing over time.
The document provides exercise recommendations for 4 clients - Justin, Jennifer, Carl, and Sally - based on the FITT principles of frequency, intensity, time, and type of exercise. For each client, it suggests appropriate levels for cardiovascular activity, muscular strength and endurance training, and flexibility exercises. The recommendations vary based on each client's individual needs and abilities but generally involve a mix of aerobic exercise, strength training, and stretching multiple times per week, starting at a light or moderate intensity and increasing over time.
Cardiovascular activity Flexibility endurance 20 minutes a day 20 minutes a day Every day he At least 4 days a At least 2 days a exercises. week, if not week, maybe 3 Conducted before everyday days. and after activity.
What intensity do you suggest?
Muscular strength and
Cardiovascular activity Flexibility endurance Light intensity as a Light intensity, Light intensity that warm up. escalating into doesnt cause pain Increasing level of moderate intensity. light intensity.
What time do you suggest?
Muscular strength and
Cardiovascular activity Flexibility endurance Short term as to Short term Short term to get become acclimated acclimation to acclimated to to regular exercise exercise. flexibility exercises. to maintain Long term Long term to cardiovascular maintenance with improve and health. increasing maintain flexibility. Long term intensities. maintenance.
What type of activity do you suggest?
Muscular strength and
Cardiovascular activity Flexibility endurance 20 minutes Walking 20 min of Passive stretches at a moderate pace Calisthenics until until acclimated. Participating in muscles are Dynamic stretches sports that increase acclimated to after acclimation. cardiovascular exercise daily. fitness, such as Dividing the 20 football and minutes amongst basketball as bonus pushups, curl ups, activity after and crunches walking. equally. Then an introduction of weight lifting can be utilized. Client: JENNIFER
What frequency do you suggest?
Muscular strength and
Cardiovascular activity Flexibility endurance 4 to 5 days a week. 2 to 3 days a week Every day to avoid Alternate before Convenience atrophy in joints. and after work depending on time 2 minutes focused activity. availability. on every joint or 75 to 150 minutes 25 to 45 minutes a muscle group every two day day or total per exercised. interval. week.
What intensity do you suggest?
Muscular strength and
Cardiovascular activity Flexibility endurance Light intensity at a Moderate intensity Comfortable warm up and/or intensity that avoids cool down. painful activity. Moderate to high intensity.
What time do you suggest?
Muscular strength and
Cardiovascular activity Flexibility endurance High investment Maintenance at the Ease of exercise and intensity until intensity needed to and maintenance of acclimated to successfully pass a joint elasticity and regular exercise. fitness test. often tight areas for Maintenance at the foreseeable intensity that future. matches testing success for the foreseeable future.
What type of activity do you suggest?
Muscular strength and
Cardiovascular activity Flexibility endurance Utilize steps and Resistance training Static stretches office space every band to be utilized Yoga to assist in time. sitting at her desk at hypertension as well Walking and light work in moments of as flexibility. jogging until inactivity. acclimated to higher Dumbbell workouts intensities. In which, at home. running at various Calisthenics paces are to be Overarm claps while implemented. sitting idle. Group activities When pressed for involving her time, increase children and intensity to vigorous physical activity. Parks, nature walks, bike riding, etc. Client: CARL
What frequency do you suggest?
Muscular strength and
Cardiovascular activity Flexibility endurance 300 or more 3 to 4 days a week Warm up and cool minutes weekly. Safety in mind, do down stretches of 2 5 days a week. not exert any one to 4 minute lengths. muscle two Focusing on consecutive days, exhausted joints abdominals are the and muscles. exception. 20 minute intervals on specific muscle groups per day.
What intensity do you suggest?
Muscular strength and
Cardiovascular activity Flexibility endurance Light intensity as a Light intensity, Any level of warm up or cool escalating into intensity that down. moderate to high doesnt cause pain. intensity. Test limits at slow Moderate to high paces. intensity after the warm up or before the cool down period.
What time do you suggest?
Muscular strength and
Cardiovascular activity Flexibility endurance Maintain levels of Maintaining levels of Short and long term activity that enables musculoskeletal flexibility to maintain being fit enough to fitness that keeps ability to excel in pass fitness his ability in the 80th flexible activities assessment in the percentile. normal every day 80th percentile at Long term is to and beyond. any given day. support regularity and health association What type of activity do you suggest?
Muscular strength and
Cardiovascular activity Flexibility endurance 10 minutes of 20 minutes of Active stretching Running in place calisthenics. 2 Static stretching 50 minutes of minute reps of Yoga for mental campus walking or pushups, sit-ups, strengthening and jogging. and crunches. 5 core strengthening. Continue flag times in any football for 45 consecutive order minutes a week. till the time is up. Continue 35 to 45 Resistance exercise minutes of various for 15 minutes, rec center exercises focusing on quad, that most likely calf, bicep, and involve basketball, shoulders. racquetball, 20 minutes of swimming, and weight lifting at the treadmill activity. rec center. Client: SALLY
What frequency do you suggest?
Muscular strength and
Cardiovascular activity Flexibility endurance 2 to 3 days a week, 1 to 2 days a week 3 to 4 days a week, increasing to as increasing to every much as 4 to 6 days day once routine is as it becomes established. regular activity
What intensity do you suggest?
Muscular strength and
Cardiovascular activity Flexibility endurance Light intensity until it Light intensity, Light intensity, becomes routine. careful not to cause comfort and Increase to as much injury due to avoiding injury is as moderate atrophied muscles vital. intensity. Push but dont become reckless that it may cause injury or disorientation causing falls.
What time do you suggest?
Muscular strength and
Cardiovascular activity Flexibility endurance Longevity is more Continuation as Risk of injury is important than long as she is able perhaps greatest in pace. to avoid injury while this category. Establishing a maintaining a Proceed with routine that will healthy level of stretches as long as continue as long as fitness for her age. the comfort level is she is able. even kiln and daily activity performance upkeep.
What type of activity do you suggest?
Muscular strength and Cardiovascular activity Flexibility endurance Walking 10k steps Resistance bands Dancing to favorite per day. Dumbbell curls and music with Low impact work press ups. grandchild. out like trampoline Leg lifts from the Exercise ball jumping. seated position. combined with yoga Water aerobics or Perhaps add ankle for balance and swimming. weights to walks. flexibility. Passive stretching.