SELF ASSESMENT PLAN David Krause

Key Components Frequency Intensity Time Type EF310

          Unit 8
Tue, Thur / Moderate/Vigorou 6am, 30 min /
Aerobic Saturday s 8am,2hrs Jogging/Cycling
         
Muscle Moderate/Vigorou Free
Strengthening Mon, Wed, Fri s 6am, 45 min session weights/machines
         
Flexibility Tue, Thur Low-Moderate 7pm, 60 min session Hot Vinyasa Yoga
               
Key Components Mon Tue Wed Thurs Fri Sat Sun
               
Aerobic 6am Jog for 30 6am Jog for 30 8am Cycle with Group Recovery
minutes from minutes from home B, 2hrs, 17-19 mph, 2
mile sprint
home 23+mph(Vigorous)
     
               
Muscle Leg Day, 5 workouts, 4 Back / Biceps, 4 back Chest/Triceps, 4 chest Recovery
Strengthening sets, 15 repetitions exercises, 4 bicep exercises, 4 triceps
each, manageable exercises, 4 sets each, 10 exercises, 4 sets, 10
weight repetitions with repetitions each,
  manageable weight   manageable weight  
     
         
Flexibility 7pm, Hot Vinyasa 6pm, Hot Vinyasa Yoga Recovery
  Yoga session  session    
               
               
CARLS ASSESSMENT PLAN

Key Components Frequency Intensity Time Type

         
Aerobic Mon, Tues, Wed, Low - Moderate 30 min / 60 min Jogging / Sports
         
Muscle
Strengthening Sat Moderate 60 min session weight lifting
         
10 min for each
Flexibility Tues, Wed Low session Pre/post stretching
 Key Components Mon Tue Wed Thurs Fri Sat Sun
PE Class Session 8am, Intramural Meet up, 60 Intramural Meet up, 60 min Carl is out Partying! Carl is out Rec Ctr 3pm, 20 min on Recovery
Aerobic jogs for 30 min, moderate min practice with team, practice with team, moderate treadmill 2% incline,
intensity moderate intensity intensity Partying! moderate
      Carl is out Partying! Carl is out Rec Ctr 3:30pm, Post Recovery
Muscle cardio free weights
Partying! session, all upper body
Strengthening
exercises
  Pre/Post Stretching Pre/Post Stretching with Carl is out Partying! Carl is out   Recovery
Flexibility with his team during his team during warm-up Partying!
warm-up

Carls Assessment:

After assessing Carls Bio and script, he is not interested in losing weight or making any dramatic changes to his
current fitness level. I created his FITT plan and chart according to what his current schedule is now. If Carl is
spending 60 minutes twice a week with his Intramural sports team then he does meet the minimum physical
guidelines for adults (health.gov). Bottom line, Carl has plenty of time to incorporate more aerobic / muscle
strengthening exercises during the week, but the only change he would like see is getting buff for Cancun! He is not
ready to take on a more demanding schedule. On Saturday/Sunday, after Carl warms up with cardio, I want him to
work Back, Biceps, Chest, Triceps, and shoulders. He will be doing 3 exercises and 3 sets of 10 for each muscle
group. Since Carl is still using his inhaler, he will be starting off with just the amount of weight for him to complete
all sets. I personally had activity induced Asthma for a couple weeks but as I trained harder, I never needed the
inhaler again! It’s important that Carl doesn’t use that as a crutch. After Carl starts to get comfortable, I would
revise his plan and apply PROS wherever possible as he progresses throughout his school year.

David Krause

References:

Health.gov. Source here: https://health.gov/paguidelines/second-edition/