Sifon Cole EF310 1

Unit 8 Assignment

Sifon Cole, Course: EF310

Ins: Kristin Henningsen

June 2, 2022
Sifon Cole EF310 2

Unit 8 Assignment

In this assignment, I will design a tailored workout prescription for myself and my client

Carl that includes all three health-related fitness components: aerobic activity, muscular

strengthening, and flexibility. Furthermore, I will create a thorough plan for Carl and myself that

is based on the FITT/PROS principles for each area of fitness. Carl, a 21-year-old college junior,

was the subject of the case study. My workout plan was prepared in such a way that anyone

could follow it exactly as intended. I developed prescriptions based on the FITT and PROS

principles to improve your fitness outcomes while minimizing the risk of injury and/or

overtraining/overuse.

My self-evaluation using the FITT and PROS concepts is shown below. I am currently

sedentary, so I know I need to set realistic goals that I can include into my current routine, as

well as specific workouts and times, to avoid injury and enable my muscles to recover. Due to

medical considerations, I started with 15 minutes and progressively increased to 40 minutes of

exercise every day. My workouts are mild to moderate in intensity. I selected Zumba as an

aerobic activity since I like dancing and believed it would be enjoyable. In addition, my

rheumatologist advised me to do water aerobics to reduce the load on my joints and muscles.
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Part 1: Self-Assessment FITT/PRO

CLIENT ASSESSMENT Name: Sifon Cole

MATRIX

FITT Principles What frequency do What intensity do What time do you What type of activity do you
you suggest? you suggest? suggest? suggest?
Cardiovascular 3 days per week Moderate Morning for 30-40 Walking, Zumba, Water
Activity mins aerobics
Muscular strength 2 days per week Low Afternoon for 15-30 Muscle/resistance training using
and endurance mins my own body weight
Flexibility 2 day per week Moderate Morning for 20-30 Yoga, Tai-chi, Meditation
mins
Client Assessment

PROS Principles Explain how you will Explain how you will Explain how you will Explain how the specificity
utilize the principle utilize the principle utilize the overload principle applies to each
of progression for of regularity for principle for each component of fitness in your
each component of each component of component of exercise prescription.
fitness in your fitness in your fitness in your
exercise exercise exercise
prescription. prescription. prescription.
Cardiovascular Every Monday, Increase allotted Attend the Zumba class session
Activity Add intensity or Tuesday, and time gradually from virtually on the Fit On app. Walk
distance to aerobic Wednesday 30 mins to 40 mins. around my neighborhood. Sign
exercise every 10 up for water aerobics class at a
days until reaching local gym or physical therapy
maintenance level office once I have the finances.
and continuing

Muscular strength Every Thursday and Increase allotted Muscle/resistance training using
and endurance Add 2% weight every Friday time gradually from my own body weight. Leg curls,
10 days to muscle 15 mins to 30 mins. arm presses, etc.
strengthening
exercises.

Flexibility Every Saturday and Increase allotted Yoga, Tai-chi, Meditation using
Attempt to add 1 Sunday time gradually from youtube or Fit on app to reduce
inch of stretch every 20 mins to 30 mins. stress and increase flexibility.
month to flexibility
exercises until
reaching
comfortable
maximum and
maintaining
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Carl is a 21-year-old male college student who spends the most of his week studying or

gaming with his pals. He goes to all his classes, some of which are located across campus, and

walks for an average of 50 minutes each day. He goes to the campus rec center on occasion (1-2

days per week for 30-45 minutes), but not on a regular basis, and he does not have a clear

regimen or schedule for working out. On Saturdays, he participates in leisure activities such as

his 45-minute flag football game. Carl has EIA and has been issued an albuterol inhaler, so I

determined he would only do low-moderate intensity workouts. Carl replied yes to the second

question on the PAR-Q, but his doctor has instructed him that he may be physically active if he

utilizes his inhaler. Carl’s FITT/PRO assessment is displayed below.

In conclusion, my exercise regimens are a great start in Carl and I achieving our separate

health goals. It was very helpful to assess our medical history, daily routine, hindrances, and

goals when designing our workout prescriptions. Furthermore, adding the PRO principles

allowed "effective change of routine by looking at the progression of our fitness, the regularity

with which we exercise, the overloading of our capacity to push ourselves further, and the

specificity of our designated exercises" Bird, C. (2022). I want to lose weight, increase mobility,

reduce stress, and increase my mind-body-spirit connection. On the other hand, Carl would like

to maintain his fitness and add some bulk to his

upper body.
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Part 2: Carl’s Assessment FITT/PRO

CLIENT Name: Carl

ASSESSMENT Age: 21 years old
MATRIX Junior in college
FITT Principles What frequency do What intensity do What time do you What type of
you suggest? you suggest? suggest? activity do you
suggest?
Cardiovascular 3 days per week Moderate 45-60 mins Incline walking,
Activity elliptical, bike
Muscular 3 days per week Low 30-45 mins Weight machine
strength and routine
endurance
Flexibility 1-2 day per week Moderate 30-45 mins Yoga, Tai-chi,
Pilates

PROS Principles Explain how you will Explain how you will Explain how you Explain how the
utilize the principle of utilize the principle will utilize the specificity principle
progression for each of regularity for overload principle applies to each
component of fitness each component of for each component of
in your exercise fitness in your component of fitness in your
prescription. exercise fitness in your exercise
prescription. exercise prescription.
prescription.
Cardiovascular Every Wednesday, Increase allotted Use Incline
Activity Add intensity or Thursday, and time gradually from walking, elliptical,
distance to aerobic Friday 45 mins to 60 mins. bike at local
exercise every 10 days community center
until reaching or gym.
maintenance level
and continuing

Muscular Every Monday and Increase allotted 3x10 leg press, leg
strength and Add 10% weight every Tuesday time gradually from curl, hip adduction,
endurance 10 days to muscle 30 mins to 45 mins. hip abduction, leg
strengthening extension, chest
exercises. press, bicep curls

Flexibility Every Saturday Increase allotted Yoga, Tai-chi,

Attempt to add 2 inch and/or Sunday time gradually from Meditation using
of stretch every 30 mins to 45 mins. youtube or Fit on
month to flexibility app to reduce
exercises until stress and increase
reaching comfortable flexibility.
maximum and
maintaining
Sifon Cole EF310 6

References

Bird, C. (2020, May 1). Creating fitt/pros exercise plans. Bird Health & Wellness. Retrieved

June 2, 2022, from

https://www.birdwellness.com/blog/fittprosexercise#:~:text=The%20PROS%20principle

s%20allow%20effective,specificity%20of%20your%20designated%20exercises.