KINS 1120 Health and Exercise Management Project: Analysis and Plan

This project, completed for KINS 1120, comprehensively addresses health and exercise management through a structured approach. The project begins with data reporting, including resting heart rate, blood pressure, and heart rate range calculations, followed by a detailed interpretation and discussion of the collected data. The assessment reveals strengths in cardiac function and agility, but also identifies areas for improvement, such as grip strength, hamstring flexibility, and posture. Based on these findings, the project establishes specific, measurable, achievable, relevant, and time-bound (SMART) goals, targeting improvements in push-up technique, grip strength, hamstring and glute flexibility, neck and shoulder posture, and lower back muscle flexibility. The project then applies training principles, recommending exercises with specific frequency, intensity, time, and type (FITT) plans, including superman exercises, neck extensions, grip resistance exercises, push-ups, hinge and lunge variations, and deep squats. Progressive overload strategies are incorporated, along with considerations for barriers to adherence and methods for tracking progress through monthly fitness assessments. The project emphasizes the importance of addressing posture issues and provides a detailed exercise plan to improve overall fitness and well-being, referencing relevant academic literature to support its conclusions.

Running head: HEALTH AND EXERCISE MANAGEMENT
Health and Exercise Management
Name of the Student
Name of the University
Author note

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Part 1: Data Reporting [done by student]
Part 2: Data Interpretation and Discussion:
From the resting heart rate and blood pressure it can be found that the person under
assessment has normal heart rate and blood pressure. From the heart rate range calculation it
has been found that during the 65% to 90% intensity, the heart rate of the person is slightly
lower than the target hart rate. It indicates that the person has strong heart muscle and
excellent cardiac functions. At the 90% intensity the perceived exertion is only 7 out of 10,
which indicates the person’s body has endurance to high intensity physical exercise.
From the movement pattern it has been found that the hamstrings were not stretched and core
was not tight. The lack of angle in front leg during lunge indicates that, the person has fault in
movement pattern related to hamstrings and core (Rostami et al., 2015). The method of push-
up is also wrong. From the musculoskeletal fitness assessment it has been found that the
person had good agility rating, however improvement in squats and grip strengths is required.
The grip strength is significantly weak, hence strengthening the palmar aponeurosis, flexor
forearm and extensor muscles, wrist flexor muscles and brachioradialis is required.
From the range of motion assessment it has been found that the person have acceptable level
of range of motion. However from posture analysis it has been found that the person has flat
arch issue in foot. The upper back view and slightly forward neck indicates that there is a
chance of Kyphosis or probably posture problem in Theoracic vertebrae and Cervical
vertebrae (Seidi et al., 2013). The uneven shoulder could be the result of wrong posture,
overusing one side of shoulder blade for holding or sleeping and flat foot. Hence flat foot
issue should be corrected to resolve uneven shoulder height.
From the mobility assessment it has been found that during the quadruped diagnosis the left
armed dropped and hip was tilted towards left. It indicates that that there is an issue in left

2HEALTH AND EXERCISE MANAGEMENT
teres muscles, left latissimus dorsi and left thoracolumbar fascia. . This muscles lacks
flexibility. From the inner lunge assessment it has been found that the quadriceps of right leg
is not flexible that causes forward tilted trunk. On the other hand, the weak hamstrings and
glutes were causing lack of balance. From the deep squat is has been found that there is
muscle flexibility issue in lower lumber region. There is no issue found is cardiorespiratory
assessment and anthropometry assessment. It indicates that the body wait, BMI and
respiratory function of the person is in very good condition.
Part 3: Goals and Lifestyle Behaviours:
As per the above assessment it has been found that the person have more than one strength,
flexibility and posture related issues which need to be improved. The smart goals for these
fitness components are presented below
No. Specific Measurable Attainable Relevant Time frame Term
1 Improve push-up
technique
Measure the angle
of the elbow
Angle should
be 45 degree
Improve the
muscle
strength
Next 1
month
Short term
2 Improve grip
strength
Grip strength as
per kg
More than 40
kg
Improve
forearm
strength
Next 3
months
Short term
3 Improve
hamstring gluts
flexibility
Hinge and lunge
assessment
Increasing
range of
motion
Improve the
lower back
and upper leg
flexibility
Next 6
months
Mid term
4 Improve neck
and shoulder
posture
Theoracic and
Cervical curve
angle
Normal
curvature
Improve
posture and
pressure
distribution
across
vertebrae
Next 6
months
Mid term
5 Improve lowerMeasuring Perfectly Improve Next 8Mid term

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back muscle
flexibility
stability in
quadruped
diagnosis
balanced range of
motion and
fitness
months
6 Increasing foot
arches and
shoulder heights
through
stretching
Posture
assessment
Perfectly
positioned
Improve body
posture and
weight
distribution
and fitness
Next 1 year Long term
7 Improve lower
lumber and
pelvic strength
and flexibility
Squat movement Perfect
stability,
trunk angle
and lumber
position
Improve
lower back
flexibility and
strength
Next 1 year Long term
For the long term goals if any medical complicacy were found, the assessment and
improvement model should be changed. If any problems are found to be severe, further
medical consultation will be required. In that case the associated exercises will not be
continued.
Part 4: Application of Training Principles:
From the above smart goals the following exercises has been recommended for the parson.
Exercise Frequency Intensity Time Type Progressive
overload
Rationale
superman
exercise
Sunday,
Tuesday,
Thursday
3-5
repetition
15
minutes
Stretching,
rolling
Reducing
repetition
weekly
Improving
thoracic carve
Neck
extension
exercises
Sunday,
Tuesday,
Thursday
3-5
repetition
15
minutes
Stretching,
rolling
Reducing
repetition
weekly
Improving
cervical carve
Grip
resistance
tool exercise
Sunday to
Wednesday
30 kg
resistance
5
minutes
Grip
resistance
Increasing
resistance by 5
kg each week
Improving grip
strength

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Push-up Every day 5 repetition 15
minutes
Push-up Not applicable Correcting
elbow angle
Hinge and
lunge
Monday,
Wednesday,
Saturday
5 repetition
alteration
30
minutes
Weighted
Hinge and
lunge
Increasing
weight by 2.5
Kg per week
Increasing
lower lumber,
glutes,
hamstrings
flexibility and
strength
Deep Squat Monday,
Friday,
Sunday
3-5
repetition
30
minutes
Weighted
squat
Increasing
weight by 2.5
Kg per week
Increasing
lower lumber,
glutes,
hamstrings
flexibility and
strength
The golf ball
roll
Every day 5 to 10
repetition
5
minutes
Lower foot
stretching
Not applicable Increasing the
arch height for
feet
The above discussed progressive overloads are implemented within the timeline before
monthly improvement assessment system. However, the progressive overload could be
changed based on the fitness and acceptance of the body.
From the above exercise FITT plan it can be found that the exercises are distributed across
the week. It allow the person to grasp the new fitness exercise module within the current
exercise module without making significant alteration to balance side by side intense
exercise. At the same time, more focus has been given on the lower lumber, lower back
muscles and upper leg muscles stretching and strengthening exercise in order to correct the
major poster issues that can cause weight distribution related issue across the vertebrae and
associated muscles (Mickle et al., 2016).

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The first barrier that could be faced is placing the exercising time in regular schedule.
Through completely new regular schedule development it can be resolved. Lack of physical
acceptance to some specific exercise could be faced. Through, consulting with medical
professionals it could be resolved. Muscle fatigue and pain could be experienced due to lactic
acid formation. Continuing the stretching exercises will resolve this issue.
Monthly fitness assessment through muscle strength, flexibility and visible posture problem
checklist the progress can be tracked properly.

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References:
Balakrishnan, R., Jacob, S., & Nair, D. (2015). To study the effectiveness of corrective
exercises and insole placement on flatfoot in overweight individuals. International
Journal of Physical Education, Sports and Health, 2, 184-188.
Mickle, K. J., Caputi, P., Potter, J. M., & Steele, J. R. (2016). Efficacy of a progressive
resistance exercise program to increase toe flexor strength in older people. Clinical
Biomechanics, 40, 14-19.
Rostami, M., Ansari, M., Noormohammadpour, P., Mansournia, M. A., & Kordi, R. (2015).
Ultrasound assessment of trunk muscles and back flexibility, strength and endurance
in off-road cyclists with and without low back pain. Journal of back and
musculoskeletal rehabilitation, 28(4), 635-644.
Seidi, F., Rajabi, R., Ebrahimi, E., Alizadeh, M. H., & Daneshmandi, H. (2013). The effect of
a 10-week selected corrective exercise program on postural thoracic kyphosis
deformity.