8A: Instructions Part 1, Self-Assessment FITT: Create a personalized exercise prescription for all three health-related fitness components: Cardiovascular activity, muscle strengthening, and flexibil

Carl Age 21 , Junior in college Testing Results Carl underwent fitness testing when he got his campus recreation center membership last semeste r. His results are listed below. For information about fitness testing, including determining scores and ratings, please visit http://www.exrx.net/Testing.html Body Composition: Height 5’11” Weight 180lbs Estimated percent body fat: 24% Aerobic Fitness : Ran 1.6 miles in the 12 Minute Run Test Muscular Strength: YMCA Bench Press Test : Completed 18 repetitions Push Up Test: Completed 19 repetitions Flexibility: Performed the Sit and Reach test and achieved 15 inches Barriers and Lifestyle: Both of Carl’s parents are overweight, but not obese, and Carl feels that he can make changes to his physical activity and exercise habits at any time if he so desires. C arl has a membership to the campus rec reation center, but since it is located across campus, he only uses it occasionally on the weekends when he sometimes lifts weights, but he has no organized plan for doing so. Carl plays in an intramural league (footba ll, soccer, basketball, depending on the season) and his team plays 1 -2 times per week. He is also enrolled in a Run/Walk PE class that meets once per week, and he usually runs approximately 30 minutes during each class. Carl does walk to all of his cla sses, spending an average of 45 minutes walking (Monday – Friday). Outside of walking to class, PE, and his intramural games, Carl is largely sedentary. When not studying, he often spends hours playing online computer games with his friends or surfing so cial media sites. Goals: Carl isn’t too worried about his physical health or weight right now. He would like to “bulk up” before his spring trip to Cancun and enjoys lifting weights but isn’t sure how to do so effectively. He also enjoys playing intramural sports, but the other guys on his team are in better shape, so he doesn’ t get much game time. He would like to be more of a contributor on his team in the future. Medications and Risks: Carl does have Exercise Induced Asthma (EIA) . He has been prescribed an albuterol inhaler. He answered “yes” to the second question on the PAR -Q, but his doctor has cleared him to exercise as long as he uses his inhaler. Carl ’s Interview Hi, my name is Carl, I’m 21 years old and I’m a junior in College. I’m really not too worried about my physical health at this point and time. Both of my parents are overweight but they’re not obese or anything. I feel I can make changes to my physical activity and exercise habits at any time, if I really want to. I have a memb ership to the campus rec center , but it’s located all the way across campus; so, I usually go to the rec center on the weekends when I play intramural flag football games with my buddies. During the week, I just don’t have time to hike over to the other sid e of the campus. I already walk to all my classes. I just don’t want to walk all the way over there to workout. Besides I do need to study during the week. If I’m honest, I also spend a lot of my time during the week just hanging out with my friends and sur fing the internet social sites. We do have outdoor basketball courts and tennis courts nearby, so, once in a while we play some pickup games during the week. When I do go to the rec center during the week, I don’t have a specific program or plan that I follow when I work out. Usually, I make the rounds on the cardio machines for about 20 minutes and then I hit the free weights with some buddies. We’re not real structured in our workouts, so I usually just follow what my buddies are doing for their workouts. Us ually Thursday and Friday nights my friends and I go out and party and then Saturdays we have our intramural games. Thankfully they don’t start until the afternoon. I like playing intramural sports and I would like to maintain my current level of fitness fo r these types of activities. But, as I said earlier, I’m really not concerned about my weight or fitness level at this point. I would like to maintain my physical appearance though and it would be nice to add some bulk to my upper body. I’m just not sure w here to start. Sometimes I try to get on a routine, but it never lasts very long.