Fitness Testing and Exercise Recommendations for Client 1

This document provides the fitness testing results and exercise recommendations for Client 1, including weight, height, body measurements, and exercise equipment used. It also includes an assignment package with lifestyle changes and diet recommendations.

Client 1
Client summary
The first client for the assignment is a boy aged 22 years. His height is 5.5 feet and he is
weighing 102 kilograms. There is a substantial amount of fat which is very unhealthy on the
belly and arms. He is looking forward to reduce his weight to 80 kilograms. According to his
medical history he is having normal blood sugar levels and at present he is not suffering from
any sickens. His parents are also healthy. While his father is very fit and healthy, his mother is
little overweight and suffering from moderately high level of blood pressure. Since his physical
activities are low, it is crucial to start from the lower level of exercises (Khoja, Piva, & Toledo,
2016).
Fitness testing content: Tests and results
Test Type of test Equipment used Test result
Weight For weighting the
candidate
Weighting machine 102 KG
Height For measuring
accurate height
Measure scale 5.5 feet
Waist circumference
measurement
Measuring waist Measuring tape 38 Inches
Hip circumference
measurement
Measuring Hip Measuring tape 36 inches
Thigh circumference
measurement
Measuring Thigh Measuring tape 22 Inches
Body Mass Index Indicator of body
fat and muscle
mass
BMI Machine 36.3
(obsessed as
BMI is more
than 30)
Pulse rate Normally sitting Pulse machine 72 BPM
Pulse rate while climbing the
stairs
After climbing 20
steps and
continuing
climbing
Pulse machine 78 BPM
Pulse rate while running on a
treadmill
After climbing 2
kilometers of
running
Pulse machine 80 BPM

Fitness testing content: exercise and equipment used
Exercise Equipment used Purpose Duration
Elliptical Elliptical To reduce the fat
content of the body
for ensuring that the
fat loss is ignited. It
also provides the
clary burning results
of stair climbing
without impacting the
hips and knee in a
bad manner (Blüher,
2019).
15 minutes
Running Can be done naturally
or treadmill can also
be used
To warm up the body
for the initial kick
start. Running is also
very good for the
health of heart as it is
one of the crucial
workout for cardio.
15 minutes
Jumping rope Jumping rope It is very convenient
and easy way of
working out. A
person can jump the
ropes even in their
own house without
hitting the gym. It
increases foot speed
which will help a
candidate to gain
mileage of cardio
workouts. Jumping
rope will increase the
shoulder strengths.
Starting with 200
ropes and increasing
it slowly till 1000
jumps.
Swimming Swimming pool It is a total body
workout which is
pushing the muscle
and fat to fight
against gravity in
water to reduce
calories (Alkhatib,
2015).
15 minutes

Assignment package
It is crucial for this client, to put down several lifestyle changes to reduce the obesity because it
will impact the future health of the client. The change in the eating habits is very important. Only
exercise is not going to help him in reducing those extra kilos but he needs to focus on eating
more protein oriented diet than eating more carbs. Wholesome meal and proper meal planning is
essential for ensuring that the weight loss is from the fat and not muscle mass (Galindo & Prada,
2017).
Client 2
Client summary
The second client is a girl weighting 50 kilos with the height of 5.5 feet. The age of the girl is 21
years old. She is planning to work out regularly but she is not very physically active at this point
in time. She feels that she has less energy available in her body for working out. Her immunity
levels are very low as she is being easily impacted with any environmental changes. Her
digestion is not very well. Her parents are healthy and her mother is underweight at the age of 48
years (Bouaziz et al, 2016).
Fitness testing content: Tests and results
Test Type of test Equipment used Test result
Weight For weighting the
candidate
Weighting machine 50 KG
Height For measuring
accurate height
Measure scale 5.5 feet
Waist circumference
measurement
Measuring waist Measuring tape 28 Inches
Hip circumference
measurement
Measuring Hip Measuring tape 36 inches
Thigh circumference
measurement
Measuring Thigh Measuring tape 18 Inches
Body Mass Index Indicator of body
fat and muscle
mass
BMI Machine 17.9
(underweight)
Pulse rate Normally sitting Pulse machine 65 BPM
Pulse rate while climbing the After climbing 150 Pulse machine 70 BPM

stairs steps and
continuing
climbing
Pulse rate while running on a
treadmill
After climbing 1.5
kilometers of
running
Pulse machine 74 BPM
Fitness testing content: exercise and equipment used
Exercise Equipment used Purpose Duration
Squats None It not just workout
the legs but also
workout the upper
body. It is very
suitable for the
beginners to start
strength exercise. It
will increase the core
strengths. For
beginning she can
squat without
dumbbell but once
she is accustomed
with the exercise
adding a dumbbell
starting from 500
gram weight in each
hand is
recommended.
15 counts
Push-ups None It is a great workout
for entire body
without needed any
fancy equipment. It is
best suitable for
strengthening the
chest, stabilizing the
arms and abdominal
15 counts

muscles. The legs
will be stronger but
leaner with the help
of pushups
(Faigenbaum &
McFarland, 2016).
Planks None Planks will help in
increasing the
flexibility. Planks are
good for since planks
emphasize on
increase the core
strengths, it helps in
reducing belly fat.
Planks increases
blood circulation in
upper body which
makes person relax
and uplift the mood
15 counts
Rows Dumbbell,
weightlifting tools
It increases bone
density and increases
the strengths of
muscle (Mulgrew &
Tiggemann, 2018).
15 minutes
Assignment package
Since the client is underweight as per the BMI, strength building exercises will improve the core
strengths, muscle strength and bone density which will reduce the present state of a client of
being inactive and low on energy. It is crucial to focus on the diet as without the proper intake of
good calories, the exercise is not going to result positively. Increase the diet which is filled with
carbs, protein, good fats and vitamins is very crucial. Apart from diet and exercise, it is essential
to take 8 hours sleep which will not just help in absorbing the nutrition from the calories to the
body but will also improve the quality of skin and hair (Pronk, Bender & Katz, 2016).
References
Alkhatib, A. (2015). Effective intervention strategies combining Mediterranean diet and exercise
for reducing obesity, metabolic and cardiovascular risks in high-risk populations: mini review.
Obes Res Open J, 2(1), 4-9.

Blüher, M. (2019). Obesity: global epidemiology and pathogenesis. Nature Reviews
Endocrinology, 1.
Bouaziz, W., Lang, P. O., Schmitt, E., Kaltenbach, G., Geny, B., & Vogel, T. (2016). Health
benefits of multicomponent training programmes in seniors: a systematic review. International
journal of clinical practice, 70(7), 520-536.
Faigenbaum, A. D., & McFarland, J. E. (2016). Resistance training for kids: Right from the Start.
ACSM's Health & Fitness Journal, 20(5), 16-22.
Galindo, C., & Prada, S. (2017). Young Latino Children Obesity: The Importance of
Socioeconomic Status, Home Language, TV Watching, and Physical Activity
Khoja, S. S., Piva, S. R., & Toledo, F. G. (2016). Physical activity in obesity and diabetes. In
Obesity (pp. 321-333). Springer, Cham.
Mulgrew, K. E., & Tiggemann, M. (2018). Form or function: Does focusing on body
functionality protect women from body dissatisfaction when viewing media images?. Journal of
health psychology, 23(1), 84-94.
Pronk, N. P., Bender, E. G., & Katz, A. S. (2016). Health, function, and performance benefits of
workplace strength training programs. ACSM's Health & Fitness Journal, 20(5), 69-71