RUNNING HEAD: UNIT 8 ASSIGNMENT 1

Unit 8 Assignment: Part 2

Heather Heuton

EF310
RUNNING HEAD: UNIT 8 ASSIGNMENT 2

Fitness is something that is very important to everyday life. It helps us to not only
feel better, but to look better as well. Physical activity is known to decrease the risk of
cardiovascular disease, diabetes, high blood pressure and more. According to the Physical
Activity Guidelines, we are supposed to get an average of at least 150 minutes of moderate
exercise or 75 minutes of vigorous activity each week with at least 2 days a week of muscle
strengthening (Physical Activity, n.d.). As this is the goal that we all supposed to achieve,
that might not be possible for some. Each person has busy schedules and different fitness
levels. Below are examples of my own personal fitness goals as well as my client Carl’s.

My FITT Chart

Frequency Intensity Time Type

Aerobic 4xs/week Moderate 30 min Bike

Elliptical

Treadmill

Muscle 3xs/week Moderate 30-40 min Abs

Strengthening
Arms

Legs

Back

Flexibility Everyday Moderate 10 min Back

Legs

Arms

Neck

My workout each week will consist of Aerobic Exercise 4 days a week in which I
will do the bike, elliptical, and the treadmill. I choose these types of exercise because that
way I get a variety and will not get bored easily. The treadmill is mainly because I want
RUNNING HEAD: UNIT 8 ASSIGNMENT 3

to start running and run a 5K someday and eventually a marathon. When I do my work
outs, I like to split my cardio up into 15-minute bouts. This way I am doing a little warm
up and also because I tend to become bored when I do cardio, so I have found it easier to
split it up into 2 different bouts. After Aerobic Exercise, I will then do my stretching and
flexibly work out. For this, I plan to do every day of the week even on the days that I do
not necessarily go to the gym. This is because stretching can be as simple as the stretch
that happens when you first wake up in the morning. Stretching does not take very much
time at all and doing a little bit each day will drastically improve my flexibility. I am also
inspired by this because I want to be able to do the splits one day and that is my goal to
eventually get to do. Finally, the last thing before I do my second round of cardio will be
muscle strengthening. I plan to do this 3-4 day a week. I would normally say 3 days a
week, but I really want to work on my abs and so that 4th day will be mainly focused on
my abs. That is the part that I really want to work on so therefor I am making it a
priority. When working on my abs, the type of exercises that I plan to do are leg raises,
elbow planks, side planks, stability ball crunch and flutter kicks. I have done these in the
past and they seem to work best for me. For my arms, I plan to do dumbbell kickbacks,
triceps and bicep curls. For legs, I will do lunges, ball squats and the leg press. For my
back, I will be doing the pull-down bar, rowing and then lateral raises. Again, I have
performed all these exercises in the past and they have seemed to work the best for me
and my type of fitness level. When it comes to my work out, I have long term goals in
mind and that it what keeps me motived to keep pushing through and keep going.

Carl’s FITT Chart

Frequency Intensity Time Type

Aerobic 3 times a Vigorous 1 hour Intermural

week Sports

Daily walks
to class
RUNNING HEAD: UNIT 8 ASSIGNMENT 4

Muscle 4 days a Moderate 1 hour Barbell curls

Strengthening week
Bench Dips

Bicep Curl

Cable Rope
Press Downs

Squats

Deadlifts

Leg Press

Dumbbell
Lunge

Push Ups

Sit Ups

Flexibility 3-4 times a Moderate 10 min Legs

week
Arms

For Carl’s exercise plan each week, his main focus would be muscle strengthening as
he wants to bulk up before his trip to Cancun. It sounds like Carl does some exercise on the
weekends, besides his daily walks to class every day. For aerobic exercise, Carl has done a
pretty good job through his intermural sports and walking to class every day. I think that if
Carl continues on this journey, that he will be happy and successful. Carl needs to do
vigorous exercise as he can only make it to the rec center on the weekends. This way Carl
will get the more adequate amount of exercise that he needs each week. For muscle
strengthening, I think that Carl should focus more on his arms than anything. This is the most
important muscle to guys, it seems, as they are always checking out their arms. Therefore,
Carl should start with some exercises such as barbell curls, bench dips, bicep curls, cable
rope press downs and then of course some push-ups (Marturana,2018). For the barbell curls,
RUNNING HEAD: UNIT 8 ASSIGNMENT 5

bench dips, bicep curls and cable rope press downs, Carl should start out by doing 15 with a
weight that he is comfortable with, then with each set, change the weight to a higher intensity
but then do less reps. Carl should do at least 3-4 sets of each. Carl should then do as many
push-ups as he can. Carl should then work on his legs, this will help not only bulk up his
legs, but will also help with the running that Carl does with his Intermural Sports. Carl
should again then perform the same about of sets, intensity and reps as would be doing for
his arms. I would also advise Carl to do as many sit ups as he can as well. Finally, Carl
should then focus on flexibility between his arms and his legs as these are the main body
parts that Carl would be focused on. Carl should focus on biceps and triceps stretches mainly
as those are his main muscle strengthening focuses. The stretches that Carl should do are a
cross body should stretch, overhead triceps and shoulder stretch, bicep stretch, and wrist
stretches Carl should then focus on legs stretches as well. The stretches that Carl should
focus on for his legs would be quad stretches, hamstring stretches, and inner leg stretches
(Minnis, 2017). It thinks that if Carl works hard enough and focuses on lifting weights, that
he will bulk up not only in time for his trip during Spring Break but also for his Intermural
Sports so that he will be able to play more than he does.

As you can see, Carl and I both have very different fitness levels and different goals
in mind when exercising. Together we created fitness plans for each of us, so that in the end
we both achieve our long-term goal.
RUNNING HEAD: UNIT 8 ASSIGNMENT 6

References
Marturana, Amy. Apr. 2018,“10 Great Stretches to Do After an Upper-Body Workout.” SELF,
SELF, 19, www.self.com/gallery/upper-body-stretches.

Minnis, Gregory, 22 Mar. 2017, “4 Leg Stretches for Flexibility.” Healthline.

www.healthline.com/health/exercise-fitness/leg-stretches-flexibility.

“Physical Activity.” Chapter 6 Fats, health.gov/paguidelines/.