Question

Case Study

Diane is a seventeen-year-old. She was very active
when she was fourteen through sixteen years old.
However, in the past year she has become very
inactive because she took a part-time job after
school and does not take physical education in
school (it is not required for her to graduate). Diane
has noticed that her aerobic fitness level has
dropped. She gets tired almost every day and
feels she has low levels of energy. Although
Diane used to participate regularly in aerobic KEYS TO
dance, walking, and swimming, she has never
had a class that educated her about personal fit-
ness. Therefore, she needs the help of someone
knowledgeable about designing and implement-
ing fitness programs-someone like you!
Here is your assignment:
Assume you are Diane's friend, and she asks
you for some help with her plans for returning to
an active lifestyle. Organize a list of things Diane
●
Diane's Fitness Level
should consider and do before beginning a mod-
erate to vigorous personal cardiovascular fitness
program. Then list the recommendations you
would give to Diane for the first 2 weeks of her
conditioning. Use the following keys to help
●
you:
Consider Diane's history of personal aerobic
activity and exercise.
Consider how she should evaluate her current
cardiovascular fitness level.
Consider her needs and goals (for example,
how she will find time to do physical activity or
exercise).
Determine a reasonable plan to give Diane that
covers the concepts of overload, frequency, inten
sity, time/duration, and progression.
TO HELP YOU

Answer 1

To help Diane return to a physically active lifestyle, it's important to assess her current fitness level, establish clear goals, and create a fitness plan based on overload, frequency, intensity, time/duration, and progression. Diane should start with moderate-intensity exercises for 150 minutes a week and include muscle-strengthening activities twice a week, gradually increasing intensity to improve her cardiovascular fitness.

Step-by-step explanation:

As a friend advising Diane on returning to an active lifestyle, there are several key factors to consider.

• Assess Diane's current cardiovascular fitness level through a basic test, like a brisk walk, and monitor how she feels.
• Set clear and achievable goals that align with her needs, considering her busy schedule to ensure consistency in her routines.
• Create a fitness plan that follows the principles of overload, frequency, intensity, time/duration, and progression.

For the first two weeks:

1. Start with moderate-intensity activities such as brisk walking or swimming for at least 150 minutes per week, as per the 2018 Physical Activity Guidelines.
2. Incorporate muscle-strengthening exercises at least twice a week.
3. Gradually increase intensity and duration to build up her endurance without overwhelming her body.

It's essential for Diane to find activities she enjoys, set realistic expectations, and be consistent to see improvements in her cardiovascular fitness. Remind her that any amount of physical activity is better than none, and that with time, her energy levels and overall health will benefit greatly from regular exercise.