UNIT 8 ASSESSMENT 1

Unit 8 Assessment

Part 1

Bailey Gobin

Purdue University Global

EF310

Jan Saeger

01/07/2021
UNIT 8 ASSESSMENT 2

Unit 8 Assessment

Part 1

Based on the previous assessments we have conducted thus far I know that there are

changes I need to make. Before the new year and before this class entirely, I was engaging in no

physical activity. Since our Christmas break, I have started working out regularly and have

noticed an improvement overall in my health, mood and just everything really. I have been

engaging in cardiovascular activity, muscle strengthening, and flexibility all mixed up

throughout the week.

Bailey Gobin : FITT Chart

Frequency Intensity Time Type

Aerobic 3 days a week HIIT 30 cardio

Muscle Strengthening everyday moderate 30 Push-ups, sit ups and squats

Flexibility 2 days a week moderate 30 Yoga

Since I am just starting out on my fitness journey, I am beginning my workouts easy,

since my body can’t handle too much at one time from not being physically active. Monday,

Wednesday and Thursday I will be doing aerobic cardio workouts, I look up workouts on

PopSugar and pick a 30-minute HIIT video and do the modifications if I can’t handle the full

workout. Muscle strengthening, I engage in every night, I do 50 squats before bed as well as 50

sit ups and 50 crunches. I will be doing flexibility on Tuesdays and Fridays, with yoga for 30

minutes and I look up videos on PopSugar for that as well.

Part 2: Carl

Carl isn’t really worried about his physical health, his parents are overweight, but he is a

5’11, 180-pound, 21 year old, who regularly walks to all of his classes and has a gym
UNIT 8 ASSESSMENT 3

membership that he can use if he wants. He is part of a team at the rec center, he isn’t structured

but enjoys the intermural games that his team plays in. He would like to add some bulk to his

upper body and finding a routine would be good for him.

Carl : FITT Chart

Frequency Intensity Time Type

Aerobic 3 days a week Moderate 1 hour cardio

Muscle Strengthening 4 days a week Moderate-High 30 Weightlifting

Flexibility 3 days a week Moderate 1 hour Walking, running, rec games

Carl is active but would like to be more active and bulk up some muscle, so it would be

beneficial for his prescription to follow the above. He can really achieve his cardio and flexibility

together by adding in some more steps than he already does, or more flights of stairs in building,

etc. His rec games would also count since he’s stretching to get the ball and what not in the

games they partake in. He follows his buddy’s workouts in the gym so a good cardio workout

will be attainable, and he will have people to do it with. Muscle strengthening is where he is

really interested so four days a week moderate-high intensity will make a difference in his

appearance since that will be something new, he does not already do.

Me and Carl both are in the same boat, we’re both healthy 20-year olds with a fear of our

appearance getting bad and just wanting to look good for vacation. We both know that the

benefits now outweigh the chance of us having long-term health issues and we know if we start

now on our journey, we won’t feel like it isn’t reachable if we are so out of shape later. These

plans aren’t out of our reach, it’s a mindset problem but that first step is admitting.
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References

Kester, S. (2020, May 15). The FITT Principle: Benefits & How to Use It. Retrieved January 08,
2021, from https://www.healthline.com/health/fitt-principle

POPSUGAR Fitness. (n.d.). Retrieved January 08, 2021, from

https://www.youtube.com/channel/UCBINFWq52ShSgUFEoynfSwg