Client Assessment for Carl

Kristen Still

Purdue University Global

EF310 Current Trends in Exercise and Fitness

Jan Saegar

January 12th, 2021

 ASSIGNMENT 2

Client Assessment for Carl

Below is a written work out plan for my client Carl. He is a 21-year-old healthy male

who plays sports. He does not have a lot of experience when it comes to fitness activities and

does not make the time to familiarize himself. Both of his parents are over-weight which tells me

this could easily be the path he is on if he does not make some changes.

Carl Frequency Intensity Time Type

Aerobic M,W,F Light 30-45 minutes Running,
Jogging,
Cardio

Muscle Strengthening Tuesday, Thursday & Light 20-30 minutes Weightlifting,

Body weight
Sunday
exercises

Flexibility Monday- Friday Hold for 20-30 seconds 10-20 minutes Stretching

SAMPLE 1: FITT Chart                

 
Based on Carl’s current level of fitness, I have come up with this plan. Carl is into

playing sports on the weekends so on Mondays, Wednesdays and Fridays I have 30-45 minutes

of light cardio that he can build up the intensity of as he progresses in his workouts. This can

include brisk walking, light jogging or any sort of light cardio that could be of interest to him to

build up that endurance. For muscle strengthening, I have Tuesday, Thursday and Sundays. I

would like him to keep it moderate intensity especially because he is not familiar with exercise

and he should complete 20-30 minutes. This is enough time for him to complete a few reps of

each exercise. Muscle strengthening exercises could include dumbbell single arm row, dumbbell

shoulder press, stabilized squats, dumbbell chest press, lunges, and crunches. 10-15 reps per

exercise and side. Flexibility exercises every day at least Monday through Friday, these include
ASSIGNMENT 3

Hip flexor, iliotibial band stretch, psifirmis stretch, calliet stretch and truck flexion. Hold each

position for 20-30 seconds. This will help with muscle soreness throughout the week.

I am starting Carl off slower because although he is actively playing sports, he is not

doing cardio or strength exercises. I don’t want him to start off with more because I do not want

him to overdo it and cause an injury. Flexibility is specific for warming up muscles to eliminate

and injuries.

With him the age that he is and the shape that he is in, he could easily progress with more

moderate to intense work outs in a very short period of time. Our main focus is to get him started

with a workout plan he can follow and get used to having that routine and get his body use to it

and build up from there.

ASSIGNMENT 4

References-

American College of Sports Medicine. (n.d.). Resistance training for health and fitness.
Retrieved from https://www.livestrong.com/article/528271-7-principles-of-physical-
training/

Dunn-Lewis, C.; & Kraemer, W. (2016, October 16). The basics of starting and
progressing a strength-training program. Retrieved
from https://www.acefitness.org/education-and-resources/professional/expert-articles/
5047/strength-training-workout-for-beginners