Question
Unit 4 Activity 2 Portfolio Steps
Step 1: Describe a Client
Be creative and develop a character story for the client you are going to be working with. Details in the story must include the client’s age, their current activity level, any health challenges they may have, and their knowledge level about exercise. Write a paragraph to describe the client and their story.
Step 2: Design an Exercise Routine
Your plan will include five isometric and five isotonic exercises that the client will need to perform. You will need to identify what muscle group is being targeted with each exercise and whether the movement is eccentric or concentric.
Step 3: Create Visuals for the Plan
Each exercise will need to have an image associated with it and text describing how the individual would be instructed to perform the exercise. For the images, you may use a computer program to generate the images or you may draw them by hand. You may also use photos of yourself or a friend (with permission) performing the exercise or use images found online demonstrating the movements.
Step 4: What to Submit
Submit a final product in a format of your choice (word processing document, slide presentation, pen/paper, etc.). No matter what format you choose, be sure to include the following:
Description of the client as outlined in Step 1
Details of the exercise plan as outlined in Step 2
Images and text for each exercise as outlined in Step 3
Super short and simple plsss
Step 1: Describe a Client
Be creative and develop a character story for the client you are going to be working with. Details in the story must include the client’s age, their current activity level, any health challenges they may have, and their knowledge level about exercise. Write a paragraph to describe the client and their story.
Step 2: Design an Exercise Routine
Your plan will include five isometric and five isotonic exercises that the client will need to perform. You will need to identify what muscle group is being targeted with each exercise and whether the movement is eccentric or concentric.
Step 3: Create Visuals for the Plan
Each exercise will need to have an image associated with it and text describing how the individual would be instructed to perform the exercise. For the images, you may use a computer program to generate the images or you may draw them by hand. You may also use photos of yourself or a friend (with permission) performing the exercise or use images found online demonstrating the movements.
Step 4: What to Submit
Submit a final product in a format of your choice (word processing document, slide presentation, pen/paper, etc.). No matter what format you choose, be sure to include the following:
Description of the client as outlined in Step 1
Details of the exercise plan as outlined in Step 2
Images and text for each exercise as outlined in Step 3
Super short and simple plsss
Answers
GPT-4o mini
### Client Description
Meet Sarah, a 52-year-old woman who recently began her journey towards a healthier lifestyle. After years of prioritizing work over wellness, she has decided to focus on her fitness. Sarah is currently somewhat sedentary, spending most of her day sitting at a desk. She has mild arthritis in her knees, which occasionally makes movement uncomfortable, but she is eager to try new exercises. Her knowledge of exercise is basic; she understands the importance of staying active but has never followed a structured workout plan. Sarah is motivated to improve her strength and flexibility to alleviate her knee discomfort and enhance her overall quality of life.
### Exercise Routine
#### Isometric Exercises
1. **Wall Sit**
- **Muscle Group**: Quadriceps
- **Type**: Isometric
- **Eccentric/Concentric**: N/A
2. **Plank**
- **Muscle Group**: Core
- **Type**: Isometric
- **Eccentric/Concentric**: N/A
3. **Glute Bridge Hold**
- **Muscle Group**: Glutes
- **Type**: Isometric
- **Eccentric/Concentric**: N/A
4. **Seated Abdominal Hold**
- **Muscle Group**: Core
- **Type**: Isometric
- **Eccentric/Concentric**: N/A
5. **Calf Raise Hold**
- **Muscle Group**: Calves
- **Type**: Isometric
- **Eccentric/Concentric**: N/A
#### Isotonic Exercises
1. **Squats**
- **Muscle Group**: Quadriceps, Glutes
- **Type**: Isotonic
- **Eccentric/Concentric**: Concentric during upward movement, eccentric during downward movement
2. **Push-ups (Knee Variation)**
- **Muscle Group**: Chest, Triceps
- **Type**: Isotonic
- **Eccentric/Concentric**: Concentric during upward movement, eccentric during downward movement
3. **Bicep Curls with Light Weights**
- **Muscle Group**: Biceps
- **Type**: Isotonic
- **Eccentric/Concentric**: Concentric during lifting, eccentric during lowering
4. **Leg Press Machine**
- **Muscle Group**: Quadriceps, Glutes
- **Type**: Isotonic
- **Eccentric/Concentric**: Concentric during pressing, eccentric during returning
5. **Shoulder Press with Dumbbells**
- **Muscle Group**: Shoulders
- **Type**: Isotonic
- **Eccentric/Concentric**: Concentric during upward movement, eccentric during downward movement
### Visuals for the Plan
- **[Insert Image of Wall Sit]**
**Instructions**: Stand with your back against a wall, slide down into a sitting position with knees at a 90-degree angle. Hold for 30 seconds.
- **[Insert Image of Plank]**
**Instructions**: Lie face down, lift your body on forearms and toes, keeping a straight line from head to heels. Hold for 20-30 seconds.
- **[Insert Image of Glute Bridge Hold]**
**Instructions**: Lie on your back with knees bent, lift hips towards the ceiling and hold for 20 seconds.
- **[Insert Image of Seated Abdominal Hold]**
**Instructions**: Sit on a chair, engage your core and hold for 20 seconds.
- **[Insert Image of Calf Raise Hold]**
**Instructions**: Stand on the balls of your feet and hold for 20 seconds.
- **[Insert Image of Squats]**
**Instructions**: Stand with feet shoulder-width apart and lower your body into a squat, then return to standing.
- **[Insert Image of Knee Push-ups]**
**Instructions**: Start in a plank position with knees on the floor, lower your body, then push back up.
- **[Insert Image of Bicep Curls]**
**Instructions**: Stand or sit holding dumbbells at your sides, curl weights up to your shoulders and lower them back.
- **[Insert Image of Leg Press Machine]**
**Instructions**: Sit on the machine, place feet on the platform, push away and slowly return.
- **[Insert Image of Shoulder Press]**
**Instructions**: Hold dumbbells at shoulder height, push upward until arms are extended, then lower.
### Submission Format
Your final product can be in a Word document or a slide presentation format. Ensure you include the client description, the exercise plan, and visuals with instructions for each exercise.
Meet Sarah, a 52-year-old woman who recently began her journey towards a healthier lifestyle. After years of prioritizing work over wellness, she has decided to focus on her fitness. Sarah is currently somewhat sedentary, spending most of her day sitting at a desk. She has mild arthritis in her knees, which occasionally makes movement uncomfortable, but she is eager to try new exercises. Her knowledge of exercise is basic; she understands the importance of staying active but has never followed a structured workout plan. Sarah is motivated to improve her strength and flexibility to alleviate her knee discomfort and enhance her overall quality of life.
### Exercise Routine
#### Isometric Exercises
1. **Wall Sit**
- **Muscle Group**: Quadriceps
- **Type**: Isometric
- **Eccentric/Concentric**: N/A
2. **Plank**
- **Muscle Group**: Core
- **Type**: Isometric
- **Eccentric/Concentric**: N/A
3. **Glute Bridge Hold**
- **Muscle Group**: Glutes
- **Type**: Isometric
- **Eccentric/Concentric**: N/A
4. **Seated Abdominal Hold**
- **Muscle Group**: Core
- **Type**: Isometric
- **Eccentric/Concentric**: N/A
5. **Calf Raise Hold**
- **Muscle Group**: Calves
- **Type**: Isometric
- **Eccentric/Concentric**: N/A
#### Isotonic Exercises
1. **Squats**
- **Muscle Group**: Quadriceps, Glutes
- **Type**: Isotonic
- **Eccentric/Concentric**: Concentric during upward movement, eccentric during downward movement
2. **Push-ups (Knee Variation)**
- **Muscle Group**: Chest, Triceps
- **Type**: Isotonic
- **Eccentric/Concentric**: Concentric during upward movement, eccentric during downward movement
3. **Bicep Curls with Light Weights**
- **Muscle Group**: Biceps
- **Type**: Isotonic
- **Eccentric/Concentric**: Concentric during lifting, eccentric during lowering
4. **Leg Press Machine**
- **Muscle Group**: Quadriceps, Glutes
- **Type**: Isotonic
- **Eccentric/Concentric**: Concentric during pressing, eccentric during returning
5. **Shoulder Press with Dumbbells**
- **Muscle Group**: Shoulders
- **Type**: Isotonic
- **Eccentric/Concentric**: Concentric during upward movement, eccentric during downward movement
### Visuals for the Plan
- **[Insert Image of Wall Sit]**
**Instructions**: Stand with your back against a wall, slide down into a sitting position with knees at a 90-degree angle. Hold for 30 seconds.
- **[Insert Image of Plank]**
**Instructions**: Lie face down, lift your body on forearms and toes, keeping a straight line from head to heels. Hold for 20-30 seconds.
- **[Insert Image of Glute Bridge Hold]**
**Instructions**: Lie on your back with knees bent, lift hips towards the ceiling and hold for 20 seconds.
- **[Insert Image of Seated Abdominal Hold]**
**Instructions**: Sit on a chair, engage your core and hold for 20 seconds.
- **[Insert Image of Calf Raise Hold]**
**Instructions**: Stand on the balls of your feet and hold for 20 seconds.
- **[Insert Image of Squats]**
**Instructions**: Stand with feet shoulder-width apart and lower your body into a squat, then return to standing.
- **[Insert Image of Knee Push-ups]**
**Instructions**: Start in a plank position with knees on the floor, lower your body, then push back up.
- **[Insert Image of Bicep Curls]**
**Instructions**: Stand or sit holding dumbbells at your sides, curl weights up to your shoulders and lower them back.
- **[Insert Image of Leg Press Machine]**
**Instructions**: Sit on the machine, place feet on the platform, push away and slowly return.
- **[Insert Image of Shoulder Press]**
**Instructions**: Hold dumbbells at shoulder height, push upward until arms are extended, then lower.
### Submission Format
Your final product can be in a Word document or a slide presentation format. Ensure you include the client description, the exercise plan, and visuals with instructions for each exercise.