Question: Identify A Client For Which You Would Like To Design An Exercise Program. S/he Has Completed The PAR-Q, Indicating There Is EITHER No Contraindications, OR There Are But Has Been Approved For Exercise By A Physician. The Informed Consent Has Also Been Completed. I Want You To Create Your Client (it Can Be Someone You Know Or A Made-up Person) And Then …

Identify a client for which you would like to design an exercise program. S/he has completed the PAR-Q, indicating there is EITHER no contraindications, OR there are but has been approved for exercise by a physician. The informed Consent has also been completed. I want you to create your client (it can be someone you know or a made-up person) and then design a progressive exercise program over a 3 month period. Below are the items that need to be defined. . Age BMI or body composition Beginning activity level (little to none, moderate, intense/athlete) • Identify if there exists a disability or health ailment or injury Set specific, measurable, attainable, realistic and timely (SMART) goals for your client, defining his frequency, intensity, time and type (FITT), and rate or progression for cardio, weight training (either endurance or strength), and flexibility. . CARDIO 1. What should your client’s exercise frequency be (at the beginning)? Then offer some progression for 3 months. 2. For intensity in cardio, determine her/his target heart range at both a lower and upper ranges. This range will depend on the fitness level of your client. This will provide him/her with a starting point and when cardio starts to become less of a challenge, s/he can work toward a predetermined higher rate. Check notes on suggested THR for fitness level. 220-age maximal rate / (max rate) () lower range (max rate) x (. )- higher range 3. Time – How long should s/he exercise during each session? Suggest an increase plan. 4. Suggest three types of cardio exercise s/he could partake in that are realistic for your client. They need to be progressive and based on the METs table provided. MUSCLE TRAINING – determine if you will focus on strength or endurance 1. What should his/her frequency be for weight training? 2. For intensity in weight training, choose three exercises and determine his 1RM for endurance or strength: 3. What should his time (repetitions and sets) be for the three exercises? FLEXIBILITY 1. What should frequency be for flexibility exercises? 2. What is suggested for stretching intensity? 3. How much time should he dedicate to stretching? 4. Identify the type of stretching that is best for your client.