Unit 8 Assignment

Brooke Ballinger

Purdue University Global

Brooke’s FITT Assessment:

Frequency Intensity Time Type

Aerobic 2-4x a week. Moderate. 30-45 min. BARRE class.

Muscle 2x a week. Moderate. 15 min. BARRE class.

Strengthening

Flexibility 2x a week. Low. 25 min. Yoga.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Aerobic Walk BARRE Walk Walk outside. Walk BARRE class

Activity outside. class outside. outside. (cardio
(cardio focused)/ walk
focus) outside.

Muscle BARRE BARRE

Strengthening class class (weight
(strength training)
focused)

Flexibility 20 min. yoga 25 min. yoga 15 min.

class class. yoga
class.

Aerobic Activity Details:

During these walks outside, these are typically done 3-4 times a week. The walks last around 20

minutes or about a mile to a mile and a half. I walk my dogs during this time. Although

considered low intensity for aerobic activity, my heart rate is still rising and my body is moving.

For the cardio focused BARRE classes two times a week, there are a variety of exercises that are

done as follows:
 ● Squats for 1 min 30 seconds.

● Step taps for 2 minutes.

● Lunges on each side for 2 minute each.

○ Balance challenge by modifying to knee lift and three legged dog after lunge.

● Knee drives 1 min 30 sec each side.

● Burpees for 45 seconds.

● Side lunges for 1 minute.

*All exercises are used in rotation within each class and are more heavily used in cardio focused

classes. Rotate these exercises for 30-45 minutes.

Muscle Strengthening Details:

During these BARRE workouts, they are more focused on muscle strengthening exercises rather

than aerobic/cardio focused exercises. For me, these are done 2-3 times per week with certain

exercises that promote muscle building. Depending on each class, a certain muscle group/groups

are focused on and used through a variety of movements as follows:

● Bicep curls with 5lbs weights for 1 minute in horse pose while squatting.

● Arm raises with 5lbs weights for 45 seconds.

● Plank pose with 3lbs weight arm curls for 30 seconds.

● Leg raises lying down with resistance band for 1 minute.

● Boat pose for 30 seconds.

● Leg raises while lying flat on mat and tapping toes with control every 2 seconds for 1

minute 30 seconds.
*All muscle building exercises are used differently throughout each BARRE class. These types

of exercises are used more during muscle strengthening or weight training workouts. Rotate

these exercises for 30-45 minutes.

Flexibility Details:

I try to incorporate flexibility into my routine each week by practicing yoga. I think it’s

important in helping stress move through the body through movement and breath. I also do a

quick full body stretch/warmup before and after exercising other than practicing yoga to reduce

injury. Here are some examples:

● Hamstring stretches for 30 seconds each side.

● Vinyaya practice for 20 minutes.

○ Using poses like warrior one, warrior two, cobra, downward facing dog, plank

pose, cat cow, lizard pose, breathwork.

● Neck/shoulder roll.

● Seated spinal twists.

● IT band stretch 30 seconds each side.

● Behind the head tricep stretch 30 seconds each side.

● Side body leans.

Carl’s FITT Assessment:

Frequency Intensity Time Type

Aerobic 4-6x a week. Low-moderate. 45 min-1 hour. Walking, cardio,

intramural
games.

Muscle 3x a week. Moderate. 30 min-45 min. Weight training.

Strengthening

Flexibility 3-4x a week. Low. 15 min. Stretching.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Aerobic Walk to Walk to Walk to Walk to Walk to Intramural

Activity class/ class/tread- class/run 30 class/intra- class. activity.
elliptical mill run 20 min during PE. mural
30 min. min. activity.

Muscle Weight Weight Weight

Strengthening training. training. training.

Flexibility 15 min full 15 min full Leg stretch 15 min

body body before stretch/warm
stretch stretch run/warmup. up before
before before game.
workout. workout.

Aerobic Activity Details:

Based on Carl’s bio and audio clip, it sounds like he is participating in a lot of cardiovascular or

aerobic activities. He runs, plays intramural sports that include cardio, does cardio focused

exercises at the gym, and walks to class everyday. Since he likes this and does not want to

change his appearance in this aspect, here are some ways to become more structured:
 ● Continue intramural sports two times per week consisting of 60-90 minutes of moderate

movement.

● Use the elliptical when going to the gym with friends for 30 minutes once a week.

● Run on the treadmill when going to gym with friends for 20 minutes (about 2.5 miles)

once a week.

● Run for 30 minutes during PE class once a week.

● Continue to walk to class up to 45 minutes five times per week.

Carl’s only limitation with all this cardiovascular movement is exercise induced asthma. Since he

typically runs up to 30 minutes already, using the elliptical or running for a shorter amount of

time should not pose any issues. He should still use his inhaler as needed.

Muscle Strengthening Details:

It seems Carl needs to incorporate more weight training and muscle strengthening exercises into

his routine. He doesn’t want to change his appearance much, but he notes he wants to build more

upper body muscle. By not having a structured weight training routine and heavily using cardio

exercises, it can be hard for him to build proper muscle. Here are some exercises he can

incorporate throughout the week:

● 3 reps of 15 bicep curls with 10-20lbs weights.

● 2 reps of 10 shoulder raises with 20lbs weights.

● 2 reps of 12 tricep dips.

● Plank pose with 10lbs weight arm curls.

● Mountain climbers at plank pose or raised surface for 45 seconds.

● Chest press with 35lbs bar for 30 seconds.

● Crab walks with resistance band for 1 minute.

*All exercises can be rotated or done until muscles are tired. Carl can practice this routine

starting at two days a week and eventually increase weight limit and frequency to four times a

week.

Flexibility Details:

With all the cardiovascular movement Carl is doing, it’s important he is stretching and

incorporating flexibility to reduce the risk of injury. Here is what he can do that is obtainable for

his goals and beneficial:

● Hamstring stretches for 30 seconds each leg.

● Quadricep stretches for 30 seconds each leg.

● Side lunge hip opener for 30 seconds.

● Child’s pose, downward facing dog, to cobra pose.

● IT band stretches for 30 seconds each leg.

● Knee to chest stretch for 15 seconds.

● Behind the head tricep stretch for 30 seconds.

● Cross body tricep stretch for 30 seconds.

● Neck roll/shoulder roll for 30 seconds.

*Repeat these stretches for 10-15 minutes before all/after all exercises. This will help increase

flexibility, reduce injury while playing sports and weight training, and warm Carl up for his

activity.