Exercise Program Proposal

You will write a 1–2-page proposal which must be double-spaced, 12-point Times New Roman font with 1-inch margins. In the proposal, you will select a client and briefly provide all elements of physical fitness components (e.g. muscular strength or endurance, cardiovascular endurance, flexibility, body composition) that must be included in your future Comprehensive Exercise Program Design. You will select a “hypothetical client” meaning you can choose a real person to design an exercise program for, but you must give this person an alias name. Provide several reasons why you chose the client and briefly discuss why your exercise program design will help the client. List the reasons why each chosen physical fitness component must be included in your proposal. Must be written in APA7 format.

ANSWER

The client is a John Smith, a 28-year-old individual in the prime of his life. He is 5’85 in height and 75kgs in weight. The reason for choosing this client is that at his age, level of activity and state of mind, an exercise program would be of interest to him. At this age, on John’s social life, he is about to find a suitable matrimonial mate meaning that physical attractiveness is fundamental and of importance to him. He will adhere to an exercise and dietary plan if at all there is the promise of physical prowess and attractiveness at the end.

The first element for consideration is the muscular strength which is the power and energy within the body that helps in performing manual labour like lifting things. For exercise, this proposal recommends lifting of heavyweights in the 4-6 or 12-15 rep ranges for a period of 3 to 5 months. Secondly, the next element is muscular endurance where muscles perform contractions for long periods. Unlike strength, endurance calculates the number of time muscles can hold weight. The recommendation for endurance is working on lightweights in 20-25 rep ranges which will directly have an impact on muscle fibres and hence build muscle endurance. Thirdly. Cardiovascular endurance which is the body’s ability to keep up with physical activity like performing a jog, a swim, a run or cycling, basically, anything that involves tedious muscle movement. These activities cause systems such as the circulatory system, the respiratory system and others to work for extended periods of time. The heart and the lungs are tasked with the duty to provide energy and oxygen to the muscles in the application. For this exercise, the recommendation to the client is at least a 30 – 60 minutes’ jog 4 – 7 days a week. Fourthly, flexibility which is vital for any exercise program. Its importance springs from the fact that without flexibility, muscles grow stiff and even movement is impaired. This element ensures that movement is possible on all angles possible in the body without incurring stiffness or pain. Flexibility exercise involves stretching foe example; the sit on the floor and stretch towards the toes or the bend and reach your toes exercise repeated regularly over a long period of time. Lastly is the body-fat composition which is the amount of fat present in the body. John must aim to have less than 17% of body fat. A combination of all other elements should have a direct impact on the body-fat composition. In this element, John will be able to physically observe his body change for the better and therefore an incentive to continue with the exercise program.

The five components of physical fitness are all vital for this program. Each measures a different physical element in the body and comprises a different level and amount of exercise. Each is also vital to the body in its own way. For example, cardiovascular endurance ensures healthy internal organs including the heart and the lungs. Flexibility ensures proper and efficient muscle movement; muscular strength ensures the agility to lift heavy things that combined are all vital physical elements required in the body. Apart from that, it has been scientifically proven that a combination of these elements also contributes to the physical wellness of the brain which is a very important and crucial component of health.