2. When someone goes to a gym or talks to a fitness professional, more often than not they
will be required to fill out a Physical Activity Readiness Questionnaire as well as a Health
Screening Questionnaire. Between these two forms, a snapshot of the potential client is assessed
for any adaptions that may need to be made for that client, and also what special precautions will
need to be addressed. In this way, they are able to begin to assemble a Fitness prescription for
them. After this initial screening, the fitness professional will conduct fitness testing in order to
determine what level of fitness the client is already at. Armed with this information, a fitness
professional will then analyze the final data and prepare a fitness prescription for that person.
There are several reasons why this is done.
The first of these reasons is personal safety. The fitness professional needs to know what
precautions or limitations the client will need in order to achieve the fitness goals. Some
examples may be a heart monitor, or having water and protein sources for diabetics. They also
need to have the information for emergencies, such as doctor information for that client. Second,
the fitness professional needs to find motivational sources for the client. One of the biggest
issues for someone who wants to make a change is that they will start but not have the supports
in place to continue. This area needs to be addressed in order to help the client meet their goals.
Finally, the fitness professional needs to know what medications the client is using in order to
tailor the prescription in such a way that it does not cause adverse reactions, such as heart attack
or other physical illness.
The fitness testing that a fitness professional administers before the prescription is
to determine what level of fitness a person is at. In this way, they are able to determine what
areas will need to be address. This testing includes: 1) Cardiorespiratory Testing using a bench
step, cycle ergometer, or a treadmill; 2) field tests including a mile walk/jog/run. (Howley and
3. Thompson, 2012, pgs. 135- 164). The testing will also help determine the muscle fitness of the
client. This would include: 1) using cable tensiometers and hand grip dynamometers to measure
maximum strength at a specific point in the ROM; 2) Isokinetic testing to determine muscle
tension in the ROM; 3) Dynamic testing through using a bench press (Howley, pg. 163). Finally,
the fitness professional will test the client’s flexibility and low back functions. For this testing
these areas are being assessed by having the client bend forward and touch their toes; a trunk
extension to test trunk ROM; the Thomas test to measure the hip flexors; an active knee
extension to test the hamstrings; and a sit and reach test to see how well the upper torso extends
to reach the clients feet. (Howley, pgs. 197-214). Once all of the measurements from these tests
are completed, the fitness professional will sit down and create a fitness prescription suited to the
individual client. The following are example studies for 4 different individuals. Note that each
has a unique issue that effects their fitness ability and needs special accommodations.
First we meet Carl. He is a 21 year old college student interested in creating more muscle
mass. He walks to most of his classes, approximately 50 minutes a day, and he participates in 45
minute flag football games each Saturday. The rest of the week, he is found gaming with his
friends and is largely sedentary during the week. After testing, the following prescription is
written for him to help him to include more exercise into his schedule and to help him build up
the muscle mass he is looking for.
Name: Carl Age: 21
Ht/Wt: 5’11”, 180lbs Special Precautions: Exercise Induced
Asthma with an Albuterol inhaler for flares
Frequency: Intensity: Type: Time:
Cardiovascular: Every week Moderate
intensity
Aerobic activity
such as walking
briskly
150 minutes total
for the week
Muscle Strength
and Endurance:
2 – 3 days a
week
Medium to high
intensity
Free weight
resistance
½ hour each day
4. training
Flexibility: 2-3 days a week Medium
intensity
Exercise
resistance bands
using all the
major muscle
groups
½ hour each day
Progression: Regularity: Overload: Specificity:
Cardiovascular: As he is already
walking 50
minutes each
week, a
walking/jogging
program to start
him out
At least 150
minutes a week
Start at ½ a mile
and then build
from there to
meet the 150
minutes
prescribed by the
CDC *.
The target for
this exercise is
the
cardiovascular
and respiratory
systems. The
goal is to
improve
VO2Max and
overall breathing
so the inhaler is
not needed as
often.
Muscle Strength
and Endurance:
Begin at 15 reps
used in the
YMCA bench
press and add 5
reps to each rep
cycle,
½ hour each day Adding
additional weight
to the resistance
weights as he
progresses until
body overload
limit is reached.
At that point
beginning to
slowly build it
up.
This targets all
the major muscle
groups in the
body. After
overload is
reached, the
muscle mass will
begin to increase.
Flexibility: Currently at 15
inches for
flexibility sit and
reach test. Need
to increase the
reach by at least
5-10 more
inches.
Approximately 3
days a week for
½ hour each day.
The use of
resistance bands
is going to be the
most effective
here, along with
stretch exercises
to get the
muscles to go
further.
The target here is
the ability to
stretch without as
much effort.
*CDC. (2014) Physical Activity for Everyone. Retrieeved July 25, 2014 from
http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html
5. As Carl progresses through his workouts, he will reach his fitness goals. This coupled
with certain diet changes- ie: exchanging processed foods with healthier alternatives- will not
only improve his muscle mass, but help him to be healthier overall.
The next client example is Jennifer, a 35 year old mom of 3. She is interested in a
workout program to help her lose weight and improve her cardiovascular endurance. She is
currently taking blood pressure medication and is considered overweight.
Name: Jennifer Age: 35
Ht/Wt: 5’6”, 175 pounds Special Precautions: Blood pressure
medication once a day. Got doctor’s clearance
to begin a workout program.
Frequency: Intensity: Type: Time:
Cardiovascular: 5-7 days a week
as recommended
by the CDC*.
Initially
moderate then
progressing to
higher intensity
Aerobic exercise
targeting large
muscle groups
45-60 minutes a
day.
Muscle Strength
and Endurance:
2-3 days non-
consecutive
Moderate to
begin with, then
increasing slowly
to more intense
Resistance
training,
targeting large
muscle groups
10-15 minutes a
day
Flexibility: 2-3 days non-
consecutive
Moderate to
medium intensity
Using resistance
bands to work
out the stretch
limits and
improve
flexibility
20 minutes per
day
Progression: Regularity: Overload: Specificity:
Cardiovascular: Start with a
walking program
and include
children in daily
walks. Slowly
build up to a
walk/jog/walk.
At least 3-4 days
a week
Overload in this
case is to walk
until there is
tingling in the
joints and
muscles. At this
point, the
maximum
benefit is felt
Target here is to
begin build
muscle to replace
excess fat. Also
the reduction of
fatty tissue will
alleviate stress
on the heart and
lower blood
pressure to
normal limits.
Muscle Strength By walking at 2-3 days non- The over load Target here is the
6. and Endurance: least 60 minutes
a day,
incorporate ankle
weights to begin
to work towards
maximum weight
loss benefits.
Also adding
weight training
with a stationary
weight machine.
consecutive occurs when
there is tingling
in joints and
muscles.
large muscle
groups, with
focus on the
abdominal
muscles.
Flexibility: Include
resistance bands
during aerobic
workout to help
stretch the
muscles.
2-3 days non-
consecutive.
Overload occurs
when there is
tingling in the
joints and
muscles.
Target is to
increase the
ability to reach
forward in a
sitting position
until the client
can touch her
toes without
effort.
*CDC. (2014) Physical Activity for Everyone: Adults. Retrieved July 25, 2014 from
http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html
Finally, the client and the fitness instructor need to work with the primary doctor and help
the client to set up a healthy eating plan. Additionally, by incorporating her children into the
workout routine will result in a friendly competition. This will engage them more in the weight
loss and will help to motivate the client.
Our next client is 13 year old Justin. He is interested in losing weight and learning how to
cook healthy meals for himself and his family. Additionally, he wants to get into better shape in
order to be able to play football. At 180lbs, he is considered obese.
Name: Justin Age: 13
Ht/Wt: 5’5”, 180 pounds Special Precautions: none
Frequency: Intensity: Type: Time:
7. Cardiovascular: 7 days a week Moderate
intensity to
vigorous
intensity aerobic
activity
Walking to
running
60 minutes a day
as recommended
by the CDC*
Muscle Strength
and Endurance:
3 days a week Moderate to
vigorous activity
Jumping rope,
running, push-
ups, gymnastics
60 minutes a day
Flexibility: 7 days a week Vigorous activity stretching 60 minutes a day
Progression: Regularity: Overload: Specificity:
Cardiovascular: Starting
moderate to build
up to vigorous in
order to begin
losing weight
7 days a week Overload occurs
when muscles
start to tingle and
VO2Max is
increased
Target is the core
abdominal
muscles as well
as leg muscles
Muscle Strength
and Endurance:
Start at moderate
activity and work
up to vigorous
activity
Start at 2 days a
week and work
up to 5 days a
week
Overload occurs
when the
muscles and
joints start to
tingle.
Target areas here
are the major
muscle groups as
well as bone
strengthening as
he is still
growing.
Flexibility: Warm up activity
should be
moderate
intensity
7 days a week Overload starts at
15 minutes of
warmup. At this
point the more
vigorous activity
should start.
Target areas are
the entire body
including all the
major muscle
groups
*CDC. (2014) Physical Activity for Everyone: Children. Retrieved July 25, 2014 from
http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html
Additionally, the fitness professional can work with the client on setting up a healthier
diet and can refer Justin to cooking classes for kids, as he has expressed an interest in learning
healthier eating habits. By working with his family, Justin can also encourage healthier behaviors
in them as well.
Finally, we meet Sally, a 65 year old woman. She is sedentary most of the week at her
job at the college, but supplements her work days with a part-time retail job that includes some
8. activity. She is not really interested in doing any structured exercise as she has not had much
luck with it in the past. However, her doctor is advising that she lose weight in order to aid her
blood sugar levels and to decrease an elevated Blood pressure. He has stated that if she cannot
get her sugar levels under control, she would need insulin therapy. Though she is not yet on a
medication for her blood pressure, it is in the works if she cannot get that controlled as well. Her
BMI puts her at obese.
Name: Sally Age: 65
Ht/Wt: 5’8”, 218 pounds Special Precautions: Metformin for Type 2
Diabetes, elevated blood pressure, age
Frequency: Intensity: Type: Time:
Cardiovascular: 3-5 days a week Moderate
intensity to
vigorous
intensity activity
Aerobic activity
including brisk
walking
150 minutes per
week.
Muscle Strength
and Endurance:
2 or more days a
week.
Moderate
intensity
Weight machine
workouts is best
for this client
15-20 minutes
each day
Flexibility: At least 3 days a
week
Moderate
intensity
To help improve
flexibility, any
exercise with
resistance bands
At least 20-30
minutes per day
Progression: Regularity: Overload: Specificity:
Cardiovascular: Moderate
intensity working
up to vigorous
activity
3-5 days a week Overload is
reached when the
muscle groups
begin to tingle
and burn.
This should
target all of the
major muscle
groups to help
with
cardiovascular
health and
increase
VO2Max.
Muscle Strength
and Endurance:
Moderate
intensity
2 or more days a
week
Overload is when
the muscle start
to tingle
This should
target all of the
major muscle
groups and will
help with weight
loss.
Flexibility: Moderate 3 days a week Overload is This should
9. intensity reached when the
client can reach
her toes without
a lot of effort
target all of the
major muscle
groups as well as
the major
tendons so that
there is no large
effort to do
stretches and
help to reduce
any accidents
resulting from
falls.
Information for this prescription is based on the CDC recommendations for Physical Activity for
older Adults. http://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.html
Additional support for this client would include introducing her to other people who are
already working on and succeeding at an exercise program within her age group. By having
others to walk with or work out with, she may be less inclined to give up on the exercise
program.
Each of these clients needs to have solid long term and short term goals. By breaking
down their goals into bite sized chunks, the risk of being overwhelmed by the program is
lessened. Also, by including a goal related reward, they will feel a sense of accomplishment at
each stage of the program.
10. References:
Howley, Edward T., PhD and Thompson, Dixie L., PhD. (2012) Fitness Professional’s
Handbook, 6th
edition. Champaign, IL: Human Kinetics.
CDC (2014) Physical Activity for Everyone. Retrieved July 25, 2014 from
http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html
