Unit 14 Exercise, Health and Lifestyle Assignment 3 12 WEEK PROGRAM
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Course
Unit 7 - Exercise, Health and Lifestyle
Institution
PEARSON (PEARSON)
Book
BTEC Level 3 National Sport Book 1
Unit 14 exercise, Health and Lifestyle Assignment 3
HIGHEST GRADE: DISTINCTION
GRADE ACHIEVED: DISTINCTION
This is the full 12 week training program for assignment 3 needed to achieve a distinction for this assignment.
...PLEASE USE THIS AS GUIDANCE...
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Unit 7 - Exercise, Health and Lifestyle
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Unit 30/14 – Exercise, Health and Lifestyle
Assignment 3 – Lifestyle and Fitness Planning and Reviewing
Client Details
Name Owen Age 18 DoB 16/03/01
Profession Student Medical Information N/A
Physical Overview Mental-Emotional Overview Social Overview
N/A N/A
STRENGTHS
- Exercise – personal weakness
- Alcohol
- Smoking
WEAKNESSES
-Diet – unaware of calorific intake
- Stress
AREA FOR IMPROVEMENT
- Awareness of diet – tailor diet to suit exercise
needs
- Attempt to decrease stress and its effect on daily
life
- Water intake
PERSONAL GOALS
- More structured exercise plan
- Increase water intake
- Find more effective relaxation methods
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,Client Goals
Physical Short Term (2 Start to take part in a more Mid Term Continue to take part in a Long Term Continue to take part in a
Weeks) structured and regular fitness (6 Weeks) structured and regular fitness (12 Weeks) structured and regular
plan plan fitness plan
Begin to explore and experiment
with different relaxation methods Decide which methods of Continue to incorporate
- Stretching relaxation is most effective these relaxation methods
- Mediation and focus on incorporating into daily life both when
- Yoga them into part of their daily stress is having an effect
- Deep breathing life and when it isn’t.
Explain why SHORT TERM (2 WEEKS)
this is your Both of my short term targets; the exercise target and the relaxation target; allow my client to gradually begin to incorporate
chosen target the strategies that I have planned for them in the beginning of this plan. My short-term targets are achievable and relaxed as
for your they don’t require my client to reach a specific result, instead they focus on my client becoming familiar with strategies that I
client? have chosen for them and how they will work to include them in their day to day life. At this stage, I think having less strict
targets will reduce the risk of my client becoming overwhelmed with all of the lifestyle changes that my plan is requiring
them to make .
MID TERM (6 WEEKS)
My exercise related mid term target doesn’t differ a lot from my short-term target – the target I chose for my client at this
stage was to simply continue to participate in and follow the structured exercise plan. I chose this as a target as this overall
targeted change came as a response to a personal goal rather than a significant lifestyle weakness that needed immediate
change; my client wanted a more structured exercise routine. Therefore, the only mid –term target that would be beneficial
and relevant to their specific goals would be to just continue with the only exercise related change that I made to their
lifestyle. Their stress management based target at this stage of the plan does differ from the short term. My mid –term
target for my client is to make a decision regarding which methods of relaxation they found were most effective for them
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, from their explorations of these methods up to this point. From this, I wanted them to focus on incorporating these more
effective methods more regularly into their day to day life.
LONG TERM (12 WEEKS)
My long term targets for my client aren’t dissimilar to both the short term and mid term targets. My activity related target is
the same as the previous; it is to continue with their regular and structured fitness regime; this is because my overall aim for
their overall activity was to just ensure that they were consistent with their exercise,. By keeping the target the same for this
factor throughout the plan, I thought this would enable my client to do so. My long term stress management target for my
client was; unlike the others; more focused on my client’s day to day life and how and when they experience stress. I wanted
this target to promote using these methods on a daily basis to manage stress, following the completion of this plan. I wanted
my client to understand how they could continue to use these strategies that I introduced them to in this plan in their daily
life when they feel like they need it , rather than it being something they have to do. In order to achieve this for my client, I
made their long term goal to
“Continue to incorporate these relaxation methods into daily life both when stress is having an effect and when it isn’t.”
Explain what EXERCISE
strategies you In order to achieve both my client’s personal goals for this plan and the physical goals that I set them; I will use the strategy
are going to of having a regular and structured fitness regime. I included this in my plan by allocating a different muscle group to each
use to achieve day of the week in terms of training; excluding the weekends which were planned rest days; and I included a planned
this? workout for each day with all workout details covered.
I am using this strategy as it will enable my client to achieve their personal goal of having a more consistent exercise routine;
this was my client’s goal because they were struggling to find time to incorporate exercise into their lifestyle and as a result
weren’t getting the benefits or the outcomes that they could have been getting. Therefore, I chose this strategy as by having
this structured routine in the plan, my client would be prioritizing their workouts and would be more likely to find the time to
complete them.
RELAXATION METHODS
In order to eliminate my client’s main lifestyle weakness and achieve the aims of this 12 week programme I will explore and
use multiple relaxation methods as the strategy for combating my client’s struggle with stress. Initially in the first 6 weeks of
this plan I will use this strategy by enabling my client to explore a variety of different relaxation methods. From this, my client
will decide which methods they found most effective in terms of stress relief and management for them; and then focus on
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