HAWASSA UNIVERSTY COLLEGY OF BUSSINES AND ECONOMICS DEPARTMENT OF HPE INDIVIDUAL
ASSGMENT
NAME: THOMAS GETAHUN
ID NO :0300/13
SECTION :THREE(3)
A. Design specicif exercise bouts to each part of the specific location of sitotawu and consider the different
fitness components that can best units
Fitness components
A well-rounded exercise program should include activities that address the five health-related components
of fitness: body composition, flexibility, muscular strength, muscular endurance, and cardiorespiratory
endurance.
Exercise type
There are many different types of exercise, including those that improve aerobic capacity, muscle strength,
power, endurance, flexibility, balance, coordination, and agility.
Exercise frequency
Guidelines suggest 150–300 minutes of moderate-intensity exercise, 75–150 minutes of vigorous-intensity
exercise, or a combination of both every week.
Exercise order
When designing a circuit, alternate between exercises that work the upper and lower body to avoid
fatigue and reduce injury risk.
Exercise selection
For specific muscles, you can try exercises like overhead presses and arm circles for shoulders, deadlifts
and flutter kicks for hamstrings, barbell curls for biceps, and sit-ups for ab muscles.
FITT principle
The FITT principle is an acronym that stands for Frequency, Intensity, Time, and Type. It can be used to
improve health for anyone, from beginners to experienced exercisers.
Resistance training
When doing resistance training, you should exercise to the point of fatigue or failure, regardless of
whether you're training for strength or endurance.
Skill-related fitness
Skill-related fitness components include agility, balance, coordination, power, reaction time, and speed.
Exercise type
There are many different types of exercise, including those that improve aerobic capacity, muscle strength,
power, endurance, flexibility, balance, coordination, and agility.
Exercise frequency
Guidelines suggest 150–300 minutes of moderate-intensity exercise, 75–150 minutes of vigorous-int
ensity exercise, or a cExercise selection
For specific muscles, you can try exercises like overhead presses and arm circles for shoulders, deadlifts
and flutter kicks for hamstrings, barbell curls for biceps, and sit-ups for aResistance training
When doing resistance training, you should exercise to the point of fatigue or failure, regardless of
whether you're training for strength or endub muscles. ombination of both every week. Skill-related
fitness
B .Discuss the specific issues that can be prescribed to him what he follows
There are five components of physical fitness: (1) body composition, (2) flexibility, (3) muscular strength,
(4) muscular endurance, and (5) cardiorespiratory endurance. A well-balanced exercise program should
include activities that address all of the health-related components of fitness.
Muscular Strength — the ability to carry out work against a resistance. Muscular Endurance — the ability
to repeat a series of muscle contractions without fatiguing. Power — the ability to exert a maximal force in
as short a time as possible, as in accelerating, jumping and throwing implements.
Principles of Exercise Prescription: FITT-VP, Frequency, Intensity, Time, Type, Volume, Progression,
Individuality, Specificity, Progressive overload, Floor effect, Ceiling effect, Dose response, Adaptation,
Regression, Recovery Medical Disclaimer: The videos posted on this channel are for eduThey are
cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance,
and accuracy. You are as fit as you are competent in each of these 10 skills, and a regimen develops fitness
to the extent that it improves each of these 10 skills.Sep 22, 2021cational purposes only an.Oct 26, 2021
Writing an ``Exercise Prescription''
Disease Prevention Cardiovascular Exercise: Accumulate 30-60 minutes of physical activity most days
Basic Health Level Cardiovascular Exercise: Play or large muscle repetitive activity 20+ minutes 3 times a
week
Enhanced Fitness Level
Performance Level
Specific or task-oriented fitness is a person's ability to perform in a specific activity, such as sports or
military service, with a reasonable efficiency. Specific training prepares athletes to perform well in their
sport.
2
C. Discuss important nutrition for him
There are 6 main nutritional components of food which are: carbohydrates, proteins, fats, vitamins,
minerals, and water. Carbohydrates, proteins, and fats are considered macronutrients and are what
provide you with calories, or what I refer to as energy.
There are multiple forms of malnutrition, including undernutrition (wasting or stunting), inadequate
vitamins or minerals, overweight, obesity, and resulting diet-related noncommunicable diseases.
The important functions of nutrients include: They are the main source of energy for the body. They help
in building and repairing body tissues. Increases the absorption of fat-soluble vitamins.
Water is probably the most important essential nutrient that a person needs. A person can only survive a
few days without consuming water. Even slight dehydration can cause headaches and impaired physical
and mental functioning. The human body is made up of mostly water, and every cell requires water to
function.
Better nutrition is related to improved infant, child and maternal health, stronger immune systems, safer
pregnancy and childbirth, lower risk of …
protein, carbohydrates, minerals, and vitamins. Water is the main constituent of the body. Two ‐thirds of
the body is water, thus, an animal can live much longer without feed than water. Water helps the body
digest food and carries nutrients to body tissues
The major nutrients in our food are carbohydrates, proteins, fats, vitamins and minerals. In addition, food
also contains dietary fibres and water. Carbohydrates and fats mainly provide energy to our body. Proteins
and minerals are needed for the growth and the maintenance of our body.
A healthy diet is essential for good health and nutrition. It protects you against many chronic
noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and
consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy
diet
Nutrition is about eating a healthy and balanced diet. Food and drink provide the energy and nutrients you
need to be healthy.
Many things that can cause altered nutrition, such as physiological factors, cultural and religious beliefs,
economic resources, drug and nutrient disorders, surgery, altered metabolic states, alcohol and drug
abuse, and psychological states.
Good nutrition helps fuel your body. The foods you eat supply the nutrients your body needs to maintain
your brain, muscle, bone, nerves, skin, blood circulation, and immune system. Proper nutrition also helps
protect you from illness and disease, such as heart disease, diabetes, cancer, and osteoporosis.Jan 31,
2023
D. HOW can he control to daily manage the status of his weight and estimated the proposed daily calories
intake of situation.
To manage your weight, you can try these strategies:
Calculate your calorie needs
Use an online calculator or formula to estimate how many calories you burn per day. You can then use this
information to calculate how many calories you should eat to create a calorie deficit.
Eat nutritious foods
Focus on eating highly nutritious foods, such as fruits, vegetables, and whole grains.
Reduce calorie intake
You can try swapping high-calorie foods for lower calorie choices, such as drinking fat-free milk instead of
whole milk.
Exercise regularly
The amount of physical activity you need depends on your age, but generally adults should get 150
minutes of moderate-intensity aerobic activity each week.
Practice portion control
Portion-controlled foods can be beneficial for weight loss.
Get weight maintenance counseling
Weight maintenance-specific counseling can help you build insight for long-term management.
You should aim to lose no more than 1–2 lbs per week to avoid potential health issues.
Portion control is a crucial aspect of weight management and overall health. By understanding and
practicing portion control, you can effectively manage your daily calorie intake and achieve your weight
loss goals. Portion control refers to the amount of food you consume at each meal or snack.
Try these tips to control portion sizes and cut calories:
Start small. At the start of a meal, take a little less than what you think you'll eat. ...
Eat from plates, not packages. Eating right from a container gives you no sense of how much you're
eating....
Check food labels. ...
Use a calorie counter
Stay hydrated with water and avoid drinks with added sugar. Set specific, realistic goals, such as three 15-
minute walks per week. If there's a break in your healthy eating or exercise, try to get back on track as
quickly as possible. Keep track of what you eat in a food diary.
Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per
day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of
Health. The body does not require many calories to simply survive.
You can't easily control the speed of your basal metabolic rate, but you can control how many calories you
burn through physical activity. The more active you are, the more calories you burn. In fact, some people
who seem to have a fast metabolism are probably just more active — and maybe fidget
It may also be given in kJ, which is short for kilojoules. As a guide: an average man needs 2,500kcal a day.
an average woman needs 2,000kcal a day.
E. Demonstrate the type exercise for 30-50 minutes
The recommended minimum amount of daily physical activity for adults is at least 30 minutes of
moderate-intensity activity, five days a week. This adds up to 150 minutes of moderate-intensity physical
activity per week. Adults should also include two days of muscle-strengthening activity each week.
Physical activity can improve your health in many ways, including:
Lowering the risk of developing diseases like type 2 diabetes, cancer, and cardiovascular disease
Improving your quality of life
Increasing your cardiorespiratory and muscular fitness
Improving your body mass and composition
Improving your bone health
The World Health Organization (WHO) recommends that children and adolescents get an average of 60
minutes of moderate aerobic physical activity per day. For children ages 0–5, the guidelines recommend at
least three hours of physical activity every day.
Even if you don't meet the guidelines every week, any amount of exercise is better than none. You can try
to take any opportunity to move, even if it's for a short amount of time. Even five minutes of activity per
day can help prevent blood vessels from stiffening, improve blood sugar, and improve sleep quality.
For most healthy adults, the Department of Health and Human Services recommends these exercise
guidelines: Aerobic activity. Get at least 150 minutes of moderate aerobic activity a week. Or get at least
75 minutes of vigorous aerobic activity a week.
Physical activity can improve your health in many ways, including:
Lowering the risk of developing diseases like type 2 diabetes, cancer, and cardiovascular disease
Improving your quality of life
Increasing your cardiorespiratory and muscular fitness
Improving your body mass and composition
Improving your bone health
The World Health Organization (WHO) recommends that children and adolescents get an average of 60
minutes of moderate aerobic physical activity per day. For children ages 0–5, the guidelines recommend at
least three hours of physical activity every day.
Even if you don't meet the guidelines every week, any amount of exercise is better than none. You can try
to take any opportunity to move, even if it's for a short amount of time. Even five minutes of activity per
day can help prevent blood vessels from stiffening, improve blood sugar, and improve sleep qualit
How much physical activity you need. Children and youth should get at least 60 minutes per day of
moderate to vigorous physical activity involving a variety of aerobic activities. Adults, including seniors,
should accumulate at least 150 minutes of moderate to vigorous physical activity per week
Most Effective Exercises
Walking.
Interval traini
Abdominal Crunches.
Bent
5
Between 2 p.m. and 6 p.m., your body temperature is at its highest. This may mean you'll be exercising
during the window of time your body is most ready, potentially making it the most effective time of day to
work out.
How Many Exercises Should You Do Per Workout? As a blanket recommendation, four to six exercises is a
good number for a single training session, says Kyle Krupa, doctor of physical therapy, certified strength
and conditioning specialist, and founder of KRU PT + Performance Lab.Aug
