Health & Wellness

Unit 1 Assignment

Etcheverry, P., (2011). Protein Supplements: The Good, The Bad, and & The Ugly... Kaplan University School of Health Sciences. Retrieved from  http://www.healthandwellness.kaplan.edu/articles/nutrition/Protein%20Supplements.html

Koslo, J. , (2011). Workplace Wellness - Exercise. Kaplan University School of Health Sciences. Retrieved from http://www.healthandwellness.kaplan.edu/articles/fitness/Workplace%20Wellness%20-%20Exercise.html#cont

Watson, R., (2011). Tips for Selecting an Exercise Partner. Retrieved from http://www.healthandwellness.kaplan.edu/articles/fitness/Tips%20for%20Selecting%20an%20Exercise%20Partner.html

The articles chosen are a great starting point when dealing with Health and Wellness. The first article is addresses the benefits of protein supplements but also addresses the negative side such as they are not regulated by the FDA and want may happen if over consumed. The second article is preparing and having a plan with your nutrition while at work hitting on prepared meals,education, and making wise choices. The last article is about choosing at partner that is best for you. This article talks about picking a partner that has the same goals as you, similar work schedule, motivation, and many other things to think about when choosing a work-out partner.  

Unit 2 Assignment 

http://www.bodybuilding.com/fun/find-a-plan.html 

This site offers great workouts, nutritional advice and supplement recommendations based on ones current physical level and desired goals. You can choose or build your on regiment and get motivation from others on the site. 

http://www.skinnytaste.com/

This site offers healthy foods choices that are not so boring. We all know that dieting (or in my case cutting for a competition), the so called healthier option is not so tasty. With this site you can pretty much find all your favorite food choices and put a healthy twist on them. There is really no need to go out and spend more money on food items that are shown on tv commercials when you can make it cheaper at home and you know what is going into your food.

http://www.myfitnesspal.com/

This link offers healthy weight loss guidance and holds you accountable for the foods you eat. There are many gimmick diets out the and this sites harps on getting you to lose weight and to keep the weight off.

Unit 3 Assignment

CLIENT ASSESSMENT MATRIX

Carl

FITT  Principles What frequency do you suggest? What intensity do you suggest? What time do you suggest? What type of activity do you suggest?

Cardiovascular Activity I suggest that Carl do cardio 3 times per week I would suggest the hard intensity for Carl do to his young age and somewhat good physical health Based on his school schedule I would recommend that he work out before classes first think in the a.m. Carl already walks an average to 50 mins each day to a from classes and play flag football on Saturdays, so I recommend that he jog, swim, or cycle to switch things up

Muscular strength and endurance I recommend that Carl lift weights 5 days per week I choose moderate intensity for him due to the risk of injury since he is inexperienced in this area Carl spends much of his time studying and playing video games, so I would suggest cutting out the video games and lift 30 mins after getting out of his last class I would start him off with something simple like bench press 3 set until failure, leg press 5 set until failure, and arm curls and skull crushers 4 sets until failure. If Carl is wanting to bulk up I would have him focus on a single body part for that day and work it out example Monday= chest, Tues=back, etc..

Flexibility 5 days per week Moderate I suggest that Carl stretch both before and after working out. Sit and reach, Thomas Test, and just general stretching

PROS Principles Explain how you will utilize the principle of progression for each component of fitness in your exercise prescription. Explain how you will utilize the principle of regularity for each component of fitness in your exercise prescription. Explain how you will utilize the overload principle for each component of fitness in your exercise prescription. Explain how the specificity principle applies to each component of fitness in your exercise prescription.

Cardiovascular Activity I would have him jog or cycle a tougher route so his body can adapt further beyond his current state. Carl would do his cardio on the same days around the same time I would suggest that Carl jog in the mornings before class and swim after his weight lifting sessions Being able to run 5 miles without stopping due to fatigue.

Muscular strength and endurance I would have Carl lifting weights but increase his sets by two more and the same with his reps. I would give Carl a schedule to go by so that he knows what to do each day and keep it the same from week to week I would have Carl increase the weight from his normal workout sessions, this will make him stronger and have more muscular endurance As a result of his training his gains would be very noticeable but to him and everybody else. 

Flexibility I would have Carl do a sit and reach test but each time he does so I would have him push towards reaching farther out

I would have him make it part of his everyday routine to stretch Carl would need to stretch before and after his workouts, even on non-training days Carl should still practice this Posture will become better and flexibility will increase

Sally

Cardiovascular Activity 3 days per week I suggest moderate based on her age and weight. (3) 10 min sessions so that she is not overwhelmed by working out Walking and light yard work

Muscular strength and endurance 2 days per week Low intensity because we don’t want to scare her away from muscular and endurance conditioning Since Sally is just starting off I think that 2 sets of 6 reps is a great starting point for her at a very light weight I would have Sally doing simple things like lateral raise, half squats, modified push-ups, and arm curls. Each exercise does not need to be performed on the same day but we need to keep the muscle groups pretty close together.

Flexibility 7 days per week Low To get a good stretch I would have her stretch her body for 15 sec of each stretching exercise I would have Sally do static stretching because it is easy to do and causes  less pain

PROS Principles Explain how you will utilize the principle of progression for each component of fitness in your exercise prescription. Explain how you will utilize the principle of regularity for each component of fitness in your exercise prescription. Explain how you will utilize the overload principle for each component of fitness in your exercise prescription. Explain how the specificity principle applies to each component of fitness in your exercise prescription.

Cardiovascular Activity Increase from 10 minutes 3 times a week to 15 minutes 3.wk Same time each day change her plan and partner up with her Weight loss and improving her diabetes

Muscular strength and endurance We will move her from 2 sets of 6 reps to 3 sets of 8 reps

Sally will weight train on Monday and Wednesdays for 2 weeks then move to 3 days per week just so she can get use to lifting weights and so that she want lose any of her gains I know that Sally is a beginner when it comes to working out but doing week3 I would have her choose Wednesday as her lifting day with minimal rest between sets Improve posture, raise confidence, prevents falls and fracture, better stress and anxiety management , and relieve some of the load carried on the heart

Flexibility I would stress to her that the body must continually and progressively increase over time to get the long term gains.

I would suggest that she stretch 4 times per week to get those long term gains I don’t think that I really want to overload Sally she is already not liking the fact that she has to do this so I would just make sure she is stretching 4 days per week With improved flexibility she would improve her joint movement, improve performance for other activities, and reduce excess stress