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Running head: ADULT FITNESS
Adult Fitness
By June Saxton
11/13/2012
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ADULT FITNESS
Adult Fitness
The subject of this paper is Dan age 55.
PAR-Q Rating
Dan was able to answer “No” to all the questions on the Par-Q, therefore he is able to
start becoming more physical active and take part in a fitness appraisal.
Health Status
Overall Dan’s health status is good.
General Medical History
Dan has had asthma since he was a child. Currently it is well under control and he only
has to use an inhaler occasionally. The only concern that his doctor had during his physical this
year is that his HDL is border-line.
Assessment Results on testing CRF, Endurance, Flexibility, Strength
To access Dan’s physical fitness, I used the Adult Fitness test from the President’s
Challenge (The President's Challenge, n.d.). The results are as follows: 1 mile walk test = 12
minutes, heart rate 160, VO2 Max 39.7 score 65th percentile, Half sit-ups = 25, 25th percentile,
push-ups = 15, 50th percentile, sit-and-reach = 14, 60th percentile. His overall score is in the 50th
percentile. This showed that even though he is currently not engaging in any regular exercise, his
scores are average.
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ADULT FITNESS
Risk Factors and Precautions
Because Dan has a history of asthma, it is important for him to be aware of his breathing
and use his inhaler if needed. He has lost 40 pounds in the past year and only gained about five
back since he stopped a regular exercise program. Losing weight and exercise improved his
asthma greatly and he rarely has to use his inhaler.
Medications
Besides his asthma inhaler, Dan’s doctor recommended Fish Oil (because he eats very
little fish), Vitamin D (because his level was low on his blood test) and one baby aspirin a day
(because of the higher risk of heart attack at his age).
Health and Lifestyle Behaviors
I administered the Health style Self-Test and Exploring Your Health (Thygerson &
Thygerson, 2009). The Health style indicated that Dan does not use tobacco, alcohol or other
drugs that his eating habits are generally good, that he is not getting enough exercise that his
stress management is good and he scored excellent in his safety habits. Dan’s results on the
Exploring Your Health Questionnaire showed that he assessed his emotional health as good, his
fitness and body care as good, his environmental health as excellent, his stress as good, his
nutrition as good and his medical self-responsibility as good.
Body Composition
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ADULT FITNESS
Dan is 5’10” tall and weighs 180 pounds. His Body Mass Index is 25.8, therefore, he is
overweight.
Nutrition
Dan presents several challenges nutritionally. Besides being a fussy eater, he also is
allergic to molds and funguses which makes it hard to plan a wide variety of meals. He does not
like many vegetables cooked. The only ones he likes are corn, carrots and green beans. He will
eat salads thus allowing me to add several raw vegetables such as onions, spinach, peppers,
cabbage and shredded broccoli. He eats very little whole grains and the only fish that he eats is
an occasional tuna sandwich.
I have learned over the 31 years of our marriage that the best way to get him to change
his dietary habits is a little at a time. When we were first married, he would only drink whole
milk. Slowly, I have been able to switch him to non-fat milk by first switching to 2% then 1%
and finally non-fat milk. Because of his allergies, milk and ice cream are the only dairy products
that he can consume.
My next goal is to get him to eat more whole grains. I have already started toward this
goal. The first thing I did was switch him from regular white bread to whole grain white.
Recently, I began using my bread maker to make homemade bread and he is now eating
homemade white bread when he wouldn’t eat homemade bread at all before. Recently, I made
whole wheat pancakes and muffins and he ate them. So, it will probably not be too long before I
can get him to eat homemade whole wheat bread.
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ADULT FITNESS
Since I make the meals, it is up to me to improve his diet and I am constantly working on
it.
Readiness for Change
Dan has a very physically demanding job and is very tired when he gets home from work
and feels that he does not need to engage in any other physical activity. He works at Home Depot
in the garden department and walks a lot at work and regularly lifts heavy objects
To determine his readiness for change, I administered the Stages of Change questionnaire
(Thygerson & Thygerson, 2009). The questionnaire showed that the stage that Dan is in is
Contemplation. He has been thinking that he may want to start exercising regularly, wondering
if he will be able to and that he should work on getting started with a regular exercise program
within the next six months. He knows that regular exercise is worthwhile, but doesn’t think he
will have time for it in the near future and doesn’t know how he will fit it into his schedule.
Motivational Strategies and Techniques
My main strategy to improve Dan’s nutrition is to continually introduce healthier foods
into his diet and encourage him to try them. This has worked well in the past because nine out of
ten times, he has found that he does and I have been able to include the new foods in his diet.
I would suggest that Dan make use of the equipment we have available in our home and
start walking on the treadmill and progress to running. He was doing this regularly when we
belonged to a gym and enjoyed the benefits that he felt. I would also suggest that he start lifting
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ADULT FITNESS
weights and use the Wii Fit strength and Yoga improve his strength and flexibility. I would also
suggest that he resume tracking his exercise using The President’s Challenge or Wii Fit.
I would show him that he doesn’t need to exercise all in one big chunk of time, but that
he can break his exercise up into 10 or 15 minute sections several times a day.
I would encourage him and support him in this effort. I would also suggest to him that
we do Wii Sports games together.
Recommendations
Frequency Intensity Type Time
5days a week 3 mph at 1%
incline
Walk on the treadmill 15 minutes twice a
day
3 days a week 20 pounds Lift weights 15 minutes
3 times a
week
Beginning Wii Fit Strength training 15 minutes
3 times a
week
Beginning Wii Fit Yoga for balance and
flexibility
15 minutes
In conclusion, Dan realizes that he felt better and his health was better when he
participated in a regular exercise program and knows that he should be. My job is to help him get
started and encourage him to continue.
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ADULT FITNESS
References
Thygerson, A. L., & Thygerson, S. M. (2009). Fit to be well, essential concepts. (2nd Ed.
ed.). Jones & Bartlett Publishers.
Marcus, B., & Forsyth, L. (2010). Motivating people to be physically active. Champaign,
IL: Human Kinetics Publishers.
The President's Challenge. (n.d.). Adult fitness test. Retrieved from
http://www.adultfitnesstest.org/
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