Question

You are presented with the following two scenarios. Choose one of these individuals and develop a fitness/wellness plan that will result in their specific goals. For the individual that you choose, evaluate their goals and apply the information you have learned in this course to create a program for that individual. That program should be part of a paper (at least two pages, double-spaced) submitted via Canvas. Please include ALL of the following items in the creation of that fitness/wellness plan.

1.) Name and description of individual and goals.

2.) Fitness activities in which to participate including activity name, frequency, duration, and intensity.

3.) Diet plan for the individual that will result in his/her specific goals.

4.) Other lifestyle choices and how they (and activities, diet, behaviors, choices) relate to specific potential health problems.

5.) Health-related fitness components and/or skill-related fitness components to be included in the plan.
6.) Full explanation of the benefits of fitness/wellness (at least one physical fitness activity must be identified) used in the plan.

7.) Outline for a plan for Behavior Modification

Scenario 1: Mary

Mary is interested in becoming more fit and healthy.Her goals include losing weight, toning her body,decreasing her physical size (clothing size), maintaining some kind of exercise and reducing/eliminating potential health problems. Develop a specific fitness/wellness plan that will result in these goals.

Scenario 2: Billy

Billy is interested in becoming more fit and healthy. His goals include gaining muscle mass and bulking up, gaining muscle weight but loosing body fat, maintaining an exercise program that will promote muscle growth and reduce/eliminate potential health problems. Develop a specific fitness/wellness plan that will result in these goals.

Answer 1

1.Name-Mary

She is interested in becoming more fit and healthy.So, according to information given in my opinion she is fat and she has some health problem issue related to weight as she need little amount of exercises.

Her Goal as given- losing weight,toning her body size,decreasing her physical size,clothing size, maintaining some kind of exercise,reducing or eliminating health problems.

2.Fitness activities - (A) Walking-Walking for 30 minutes a day at 3 times a week.Increasing the frequency to 5 times for atleast 60 minutes.

(B) cycling-cycling is useful to reduce weight as it helps in burning calories.So,cycling for atleast half an hour helps in reducing the weight. And constantly increase the timing from half an hour to an hour.

(C)Yoga- As it is well said health issues is mostly related to our mental status.As we are happy our body is focused and stay away from negative vibrations or health problems.There are many postures in yoga which we can try and during the yoga sessions we are well focused and calm .It takes time but u can start from 15 min to atleast 40 min. For the health issues yoga is the best healing power. Yoga has the potential to reduce the fat, toning body size also in addition to fix health issues.

It includes many asanas to reduce weight,toning body size and for flexibility .

Other fitness activities include jogging, treadmill etc which can be done for appropriate timing increasing weekly or daily basis.

3.Diet plans -

To maintain weight and body size proper dietary plan should be followed in addition to eliminate or reduce health problems.

Diet includes-

(A) Fibres,Protein rich foods-Diet should be rich of fibres and proteins .Healthy foods includes Vegetables,grains ,beans,eggs etc should be added in diet.

(B)No sugar-As sugar increases weight so to stay fit or healthy say no to sugar.Sugar is the main cause for health problems like diabetes and diseases related to heart. Sugar must be avoided.

(C) Fatty foods or street Street foods- The main cause of increasing weight and unhealthy problems related to fatty foods so avoid as much as you can.

(D)Water- U should be well hydrated to stay healthy.Drinking water 1 hour befor the meal and 1 hour after the meal helps in reducing the calories.

4. Lifestyle-

Activities- physical activities- jogging,walking

Fun activities- playing or zumba classes.

Mind calm activities- yoga or music

Behaviour- keep yourself away from fatty foods,eat regular meal at time ,don't skip the meal,plan properly your day includes food and physical activities at time.

Diet- Proper diet rich of protein and fibre with less or no sugar ,no fatty or oily foods,in your diet plan.

All these lifestyle activities, behaviour ,diet should be properly balanced to stay fit and healthy.

5. fitness components- Overall ,fitness comprising of two components - health related or skill related.

Health related components includes flexibility, body composition, muscular strength.

Skill related components are balance,speed, co-ordination,quickness.

Fulfilling or achieving overall fitness components is important for healthy and fit body. So,these components are essential.

6.Fitness is very essential to stay fit and healthy. We have to stay fit to keep ourselves away from health problems.

Fitness can be achieved by properly balancing your diet with atleast one physical activity included everyday in your workout plan.

Exercise regularly.Exercise in terms of treadmill or yoga itsicompletely based on you.If you don't want to go out then u can do exercise yoga at your home.

Basically yoga is the best healing medicine for diseases.It not only keeps you fit but also u can get rid of worst diseases . And also keeps you calm.If your mind is calm you are healthy too.

7.Outline

Mary can stay fit and healthy by following the proper diet,fitness activities and behaviour modification in her day plan.

Diet rich of fibres,protein should be well followed.

Activities such as exercise,yoga,jogging,workouts,playing, hobbies in free time should be done properly .These activities will completely balance or achieve health related or skill related components.

Behaviour modification such as keeping yourself away from improper diet , eating properly at time without skipping the meal is very essential .

All these activities, explained above should be properly followed by Mary to achieve her goal of staying fit and healthy.