Christian Petty

Lets Go Bold

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Health and Fitness

Super Tracker

The USDA's food, physical activity and weight tracking tool. Also includes personalized goal settings and virtual coaching for a personal touch!

Choose My Plate
All of us naturally associate healthy as simply not being sick, however if all of us took a holistic approach to the concepts, principles and methods applied to health & wellness promotion such as the FITT and PROS, all populations can achieve optimal wellness.Below are the general cohorts from different lifestyles and backgrounds where all parts of the human body work together to maintain overall wellness and includes connecting both the physical and mental aspects of life through the FITT and PROS principles. 
Sally / age 66, Full time adminstrative assistant
 
        The FITT Principle:
Frequency: For a reletavely active female such as Sallu I suggest the participation in cardiovascular activity for 3-5 days out of the week with rest as needed. If Sally cannot successfully complete this recommendation due to chronic conditions such as obesity and type II diabetes, she should then be as active as her abilities will allow. My suggestions should only seerve as a simply that and should always include a proper medical exam before any prgram is started. muscular strength and endurance should either follow or start the workout program. 75minutes should be dedicated to a specific body part or large muscle group that is to be exercised. Her diabetes is going to increasingly get worse due to her inactivity and will have to result to the financial burden of taking insulin. All of the risks can be minimized if the client was to incorporate her quality time with her grandson in with her exercise
Intensity:  Sally’s Intensity for cardiovascular activity should be done in bouts of 10 minutes and can spread throughout the week for a total of 150min a week as long as the prescribed frequency and time are as followed. Sally’s conditions should always be in mind but her during her cardiovascular activity her target heart rate should
Time: I suggest for Sally to take a minimum of 75 minutes a day for her scheduled cardiovascular activity. This can be vigorous to moderate aerobic activity or an appropriate combination of both as long as the required intensity and frequency are met.
Type: For Sally’s cardiovascular activity, I suggest for her to participate in the walk or jog program. Despite the 15-20 hours a week she is on her feet at her retail job, Sally does not meet the requirement for the weekly min. amount of cardo. Older adults with chronic conditions should understand how
 
       The PROS Principle:
Progression: Sally should never use heavier or any weights in every workout, but rather that over time exercise sessions should become more challenging in order to create a more effective exercise stimulus for her. As a beginner, Sally is to increase her training weight by 5% to 10% and decrease the repetitions by 2 to 4 once a given load can be performed for the desired number of repetitions with proper exercise technique for the principle of progression in muscular strength and endurance.
Regularity:It is important that Sally understand that research shows that the adage, “Use it or lose it,” is appropriate for exercise programming because training induced adaptations cannot be stored for further use. Sally should utilize the opportunity now to get her cardiovascular activities put together and can do so by following my recommendations and listening to her body. The principle of regularity states that long-term gains in muscle strength and performance will be realized only if the program is performed on a regular basis. I recommend that Sally utilize this principle by never having Inconsistent training, and by recognizing that prolonged inactivity will result in a loss of muscular strength and size making
Overload: The overload principle to enhance her muscular performance, understand that her body cannot safely exercise at a level beyond that at which it is normally stressed. This is due to her obesity, diabetes and sedentary lifestyle and if Sally follows the recommendations for cardiovascular, muscular strength and endurance then she will live to see her grandson grow.
Specificity:Follow and understand the specificity adaptations that take place as a result of a training program. She is in store for a much healthier lifestyle with lots of changes for the good. She will begin to feel better as she goes about her day and notice she will gain more energy for her second job that she sometimes need extra energy for. For Sally to accomplish the principle of specificity she must pay attention that every muscle or muscle group must be trained to make gains in strength and local muscular endurance. For instance, exercises such as the squat and leg press can enhance lower-body strength, but they will not affect upper-body strength creating more structure to a more personal workout program.
 
Carl / age 21, Junior in college
The FITT Prinicple:
Frequency:

I suggest Carl’s cardiovascular activity have the frequency of three to five sessions per week with as little as one day rest in between.

Walking to class gives Carl a significant frequency of moderate physical activity, but the recreation sports he plays on the weekends are not quite enough to meet the standard for vigorous aerobic activity nor is the PA spread throughout the week as it should be. Carl has expressed his needs are to incorporate upper body muscular strength training and improve physical appearance.  Training for 3-5 sessions per week
Intensity:My suggestion for intensity is vigorous running for a period of 30-45 minutes until maximum heart rate is met. According to the textbook, “the concept of an intensity threshold provides the basis for regular fitness workouts.” (page 230) If Carl chooses to walk or jog, I recommend his intensity range at vigorous intensity for an hour or 60 minutes at max heart rate. Muscular strength and endurance training reach a minimum of 150 min a week of moderate-intensity physical activity, 75 min a week of vigorous aerobic activity or an appropriate combination of both. The physical activity should be in bouts of at least 10 minutes and the total amount should be throughout the week.
Time:I recommend the Time for cardiovascular activity should be approximately 30-45mins @ 3-5 times per week. Rest is as equally important in this program and should be designed to meet the needs of Carl’s recreation sport schedule. Carl should also continue the walking he does from class to class daily and set realistic goals for himself to get better and better results from cardio activity. Carl should incorporate the time for daily workouts incorporate a different part of the body at a weight of reasonable proportions based upon the needs of the individual. Carl should do 3 sets on each large muscle group starting with 10, 12, and then 15 correct repetitions of weight.  With a continued workout and nutrition program the client should see the results he wants and stay competitive enough to stay in the game.
Type:I suggest for Carl’s cardiovascular activity to be mainly running, however if Carl’s EIA becomes as issue requiring him to use his inhaler then either walking or jogging will be acceptable for cardiovascular endurance purposes as long as the necessary principles are applied.The type of equipment that Carl could become familiar with for muscular strength and endurance are weights for weight training, Resistance bands or circuit training for endurance and strength
Justin / age 13, 7th grade student
The FITT Prinicple:
Frequency:FREQUENCY of three to five sessions per week with as little as one days rest in between.
Intensity:

The minimum recommendations for adolescent client is either moderate aerobic activity for 60min daily with at least 3 days a week including vigorous intensity PA. As part of the daily 60min should include muscle and bone strengthening at least 3 days a week as well. 

 

Time:cardiovascular activity should be30-45mins @ 3-5 times per week. Rest is as equally important in this category so if there is a large muscle group that does not feel normal to me I usually take an additional days rest for recovery. 

.Type:I suggest the type of equipment to be used for muscular strength and endurance are weights for weight training, Resistance bands or circuit training for endurance and strength.I have recently re-discovered the benefits of wide arm pull up’s and have been doing them on back days for strengthening my back

  The PROS Principle:
Progression:I will use the principle of progression in cardiovascular activity by increasing my stepper machine sessions from 10 minutes at level 8 intensity to 15 minutes at level 10 intensity as long as I am creating an increased effective exercise stimulus.
Regularity:regularity for my cardiovascular activity by incorporating the recommended amount of cardio into my workout schedule. I currently do a total of 30-45 minutes of cardio every day and the remainder of my 60 daily workout goes to muscular strength and stretching. It is important for me
Overload:overload principle in my cardiovascular activity by increasing the intensity at which I run as well as the rest that is accompanied with this need. Overload is typically manipulated by increasing the intensity or type of exercise and seeing as how I change my cardiovascular activity daily, I am
Specificity:I will best use the principle specificity in my cardiovascular routine by performing all of the recommended cardiovascular activities to keep me healthy enough to complete my running program. This includes for me to reach my goal of increased intensity of the step machine and increased time on my runs. A specific cardiovascular routine will also help reduce me for lung diseases and low risk for high bold pressure and bad weight control.
Jennifer / age 35 Working mother of 3
The FIIT Prinicple:
Frequency:I recommend for Jennifer to have a frequency of three to five sessions per week with as little as one days rest in between to keep in mind of her high blood pressure. The frequency is to be recommended based upon the client’s needs and according to Jennifer and her needs are to incorporate muscular strength training for 3-5 sessions per week. She is in the position to set goals that could increase her frequency to an additional 5-6 sessions for any additional results
Intensity:My suggestion for intensity is vigorous running for a period of 30-45 minutes until maximum heart rate is met. The max heart rate for the client should be met and maintained throughout the entire sessions.
Time:For the adult woman’s cohort with HBP, that Jennifer belongs to, the recommended amount for cardiovascular activity should be30-45mins @ 3-5 times per week. Rest is as equally important in this category so again with the clients limits known it is not unusual to take an additional days rest for recovery.  The intensity of Jennifer’s muscular strength and endurance training to be 30-45 minutes a day in addition to my cardio and stretching. Each body part has assigned weight that I use for muscular strength training and resistance bands for endurance training. The Intensity for these sessions are not to exceed the weight at which she can handle as a beginner. Jennifer can
Type: For Jennifer I suggest the cardiovascular activity to be mainly running, however either of the walk, jog or run programs will be acceptable for cardiovascular endurance purposes as long as the necessary principles are applied.I suggest the type of equipment to be used for muscular strength and endurance are weights for weight training, Resistance bands or circuit training for endurance and strength. Water aerobics and brisk walk
The PROS Prinicple:
Progression:Jennifer should try to use heavier or an increased set or repetitions of any weights when she usually uses none and in each and every workout to reward the principle of progression. However rather that over time exercise sessions should become more challenging in order to create a more effective exercise stimulus for her and her high blood pressure
Regularity:It is important that Jennifer utilize the principle pf regularity and that research shows the adage, “Use it or lose it,” is appropriate for exercise programming because training induced adaptations cannot be stored for further use. Jennifer should utilize the opportunity now to get her cardiovascular activities put together and can do so by following my recommendations and listening to her body and hopefully leading to a decrease in her blood pressure and an overall heathy life.
Overload:I will help Jennifer understand and utilize the overload principle in her cardiovascular activity by increasing the intensity at which I know she can run as well as the rest that is accompanied with this goal. Overload is typically manipulated by increasing the intensity or type of exercise and seeing as how much change Jennifer’s cardiovascular activity can be daily, I am obligated to increase her intensity and rest.
Specificity:Jennifer will best use the principle specificity in her cardiovascular routine by performing all of the recommended cardiovascular activities to keep her healthy enough to complete her exercise programs as well as stay away from advancing any more in her high blood pressure and completely get rid of the medications. For Jennifer to accomplish the principle of specificity, she must pay attention that every muscle or muscle group must be trained to make gains in strength and local muscular endurance. For instance, exercises such as the squat and leg press can enhance lower-body strength, but they will not affect upper-body strength creating more structure to a more personal workout program.

Children ages 6-17 years of age

Aerobic activities, Muscle & Bone strengthening recommendations with age appropriate activities.
Children 

Adults ages 18-64 years of age

For important and even greater health benefits that includes aerobic and muscle strengthening activities.

Adults

Older adults ages 65 years and older

Physical activity and eating healthy are essential for healthy adults as we age!
Older Adults

Pregnant & Postpartum Women's Health

Healthy pregnant and postpartum women benefit from a variety of improvements that can transfer to their precious bundle!

Women's Health

How much physical activity is needed to maintain overall health or reduce your risk for many chronic diseases? The CDC recommends finding time to incorporate the 2008 Physical Activity Guidelines for Americans into your lifestyle for the freedom to reach physical activity goals!

The Physical Activity Readiness Questionnaire 

The PAR-Q is a simple self-screening tool that can and should be used by anyone planning to begin or add to an existing exercise routine to make more intense or when adding something new. Designed to help you decide if you are ready to exercise safely or if you might need to take a trip to your physician, this tool can also help make sure you don't push yourself beyond your own limit.