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EF310 Unit 8 Assignment

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EF310 Unit 8 Assignment

Table 1

FITT Prescription, Self

  Frequency Intensity Time Type

moderate if
cycling M, W,
jogging or
M, T, W, Th, F, F, jogging T
Aerobic walking, at least 30 min.
Sa and Th, walking
vigorous if
Sa
cycling
upper body

HIIT M, lower
Muscle
M, W, F vigorous at least 20 min. body HIIT W,
Strengthening
whole body

HIIT F
yoga S and Th,

static stretching
Flexibility S, T, Th moderate at least 20 min.
of major muscle

groups on T
 

Table 2

FITT Prescription, Carl

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  Frequency Intensity Time Type

jogging T,

cycling Th,

intramural
moderate to
Aerobic T, Th, Sa 30-45 min. sports Sa,
vigorous
walking to

classes during

the week
upper body
moderate if
weight circuit
Muscle whole body,
M, W, F 20-30 min. M and F, whole
Strengthening vigorous if
body weight
upper body
circuit W
dynamic

stretching

before aerobic

Flexibility S, T, Th, Sa moderate 20 min. activities,

stretching of

major muscle

groups on S
 

Carl’s FITT prescription was created with both his current level of fitness and fitness

goals as major determining factors. According to “BMI calculator” (n.d.) and “12 minute run”

(n.d.), he appears to be of healthy weight and is of average aerobic capacity for his age. He also

runs weekly as part of a class and participates in intramural sports on the weekends. Due to this,
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Carl’s FITT prescription recommends jogging and cycling once a week each in addition to his

current aerobic activities to maintain his healthy weight and cardiovascular function, as seen in

Table 2. He also stated that he would like to increase his upper body muscle mass for an

upcoming vacation, and his bench press and push-up scores were both below average for his age

(“YMCA bench press”, n.d.)(“Push up test”, n.d.). As such, his FITT prescription recommends

an upper body weight-lifting circuit twice weekly and a whole body weight-lifting circuit once

per week, to ensure that the major muscle groups in his lower body and core are not neglected

(Table 2). The weight-lifting circuits should consist of approximately six different exercises,

targeting different muscle groups, with three sets of each exercise. Each set should include 8-12

repetitions at a weight that causes muscle fatigue in the last few repetitions. The campus

recreation center would be an ideal location, as Carl already has access to the equipment there,

but he has the option to use another gym or purchase the equipment himself, if he is fiscally

capable. Carl’s FITT prescription also includes recommendations for flexibility, which is

important to increase and maintain range of motion and decrease his risk of injury if he continues

to play intramural sports. Ideally, Carl would perform various dynamic stretching before jogging,

cycling, and playing any sport; these could consist of lunges, high knees, seat kicks, etc. He

should also do some deep stretching of his major muscle groups at least once a week. With these

components working together, Carl should be able to maintain his health and increase his upper

body musculature over time.

References

BMI calculator. (n.d.). Retrieved from https://www.exrx.net/Calculators/BMI

Push up test. (n.d.). Retrieved from https://www.exrx.net/Calculators/PushUps

12 minute run. (n.d.). Retrieved from https://exrx.net/Calculators/MinuteRun

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YMCA bench press. (n.d.). Retrieved from https://exrx.net/Calculators/YBenchPress