Michael Lawler

12/10/13

Foundations of Fitness

8 Week Fitness Program: Dominic DeCamillis

Section One: Heath/Medical History

Heart Disease? / No / Foot Problems? / No
Pulmonary Disease? / No / Knee Problems? / No
High Blood Pressure? / No / Back Problems? / No
High Cholesterol? / No / Shoulder Problems? / No
Low Blood Pressure? / No / Recently Broken Bones? / No
Asthma? / No / Other Orthopedic Issues? / No
Limited ROM? / No / Pregnant? / No
Arthritis? / No / N/A / N/A
Restrictions on exercise? / None
Any medications? / None
Any Supplements? / None
Smoke cigarettes? / No
Previously smoked cigarettes? / No
Drink alcohol? / No
Level of Stress? / Moderate
Consume red/high fat meats? / Yes
Pursue a low fat diet? / No
Diet consists of high fiber foods? / No
Eat 5 servings of fruits/veggies every day? / No
Almost always eat breakfast? / Yes
Rarely eat high sugar/high fat desserts? / No
  • My suggestions would be to cut down on the high-fat, red meats to prevent improper weight gain and start to develop a better source of protein (lean chicken). I also suggest starting on a low fat diet and focusing on foods that will provide the appropriate energy from the appropriate amount of fat. More fruits and vegetables incorporated into the diet would be a plus to provide nutrients and vitamins that will provide energy and will start a better path of eating and stray away from the red meats. Certain stores will sell carrot sticks or celery sticks in small portions or apple slices with peanut butter. It’s good to keep up the breakfast intake on a daily basis to start the day off right, but make sure the right foods are being taken in. A glass of orange juice, a fruit (such as a banana or an apple), a good source of protein (eggs), if short on time and need a simple breakfast such as cereal I suggest choose a cereal low in sugar and will provide good, solid energy ( Cheerios, Raisin Bran). Avoid coffee or energy drinks, high in caffeine, will cause a crash in energy, makes you at risk for potential disease if consumed too much.

Section Two: Fitness Assessment/Flexibility

Age / 23 years
Weight / 130 lbs.
Height / 67 in
Circumference Measurements
Chest / 35.5 in
Waist / 30 in
Hip / 35 in
Thigh / 18 in
Arm / 11.5 in
Skinfold Measurements
Abdomen / 20 mm
Chest / 10 mm
Calf / 10 mm
Tricep / 13 mm
Thigh / 14 mm
Flexibility
Sit and Reach / 17
Shoulder Stretch / Fail
Trunk Extensor / 7
  • The client wants to build his muscle mass and increase his flexibility. Based on his height and weight, I would suggest that building his muscle mass is very important because as he goes more into his twenties, his muscle mass will start to decrease. So it is very important for him to get into a good habit of working out and building muscle mass up to prevent loss from occurring. The client’s flexibility was rather poor and seemed to be in a state of discomfort when attempting minor stretching skills. Attempting to touch his toes seemed to be a big struggle and the trunk extensor was very tough for him to get above 5 or 6 inches, so stretching will be heavily reinforced for more than safety reasons. The client is an athletic person, but does not participate in sport very much and I suggest that he find a form of recreational sport to reinforce a healthy life style consisting of pre-game stretching and cardiovascular endurance improvement. Sport is a great way to get a good workout in a short period of time. 20-30 minutes of pick-up basketball can result in a huge boost in cardiovascular endurance and morale and will also keep the client mobile and consistent when not in a gym setting. I also suggest getting in with a group of people that will support and motivate client. Getting in with the wrong crowd can severely diminish a work ethic and cause a downfall in the program. Peers play a huge role influencing an individual to pursue a goal or not.

Body Composition

  • BMI: [130/(67)2]*703= 20.4
  • Body fat %: (130*1.082)+94.42=235.08

30*4.15=124.5

235.08-124.5=110.58

130-110.58=19.42

(19.42*100)/130=15%

Aerobic Capacity

  • Target Heart Rate: [(197-62)*.60]+62=143 bpm

[(197-62)*.80]+62=170 bpm

  • Pacer: 20
  • 1-Mile run: 7:30

The clients target heart rate range is between 143 and 170 beats per minutes which are 60% and 80% which will more than double and almost triple the rate at which the client’s heart will normally work. When his heart starts to beat to that extent, he will be working at a pace that will force his body to work harder than it normally would and the longer he works at that rate, he will be able to run at a faster pace for a longer period of time thus improving his cardiovascular endurance, which can improve his pacer laps from 20 to hopefully 35-40 and bring his 1-mile run down a minute or so.

Muscular Strength and Endurance

  • Pushups: 40
  • 1 minute crunch: 70

The client showed good abdominal strength with 70 crunches in 1 minute and average arm strength with 40 push-ups to the point of exhaustion. The goal of this fitness program is to build and improve on the client’s current muscle mass and to improve from 40 pushups to hopefully 55-60 and improve on his flexibility to the point where mild discomfort doesn’t come until about 15-20 seconds into the stretch. The program will start out with a more balanced workout of each component of the body and eventually lead into focusing on the upper body to meet the wants of the client.These stretching habits will not only improve his numbers, but ensure a safe workout by stretching out tight muscles and prevent pulls and tears from occurring. Posture will improve and the client will overall feel better on a day to day basis. The client will be able to see a significant growth in muscle mass over the course of 8 weeks because the muscular strength of the client is already at a good limit and can work with a higher weight and we will look to increase that weight overtime and with appropriate eating habits of lean chicken and lean meats such as game meat (deer, venison) and cutting down on red meats and high sugar snacks, weight gain will occur when muscle mass growth occurs. The client has a focus on muscle gain, but specifically in the upper body.