Before anyone begins a higher level of exercise in life, it is safe to take a few different assessments in order to evaluate the person and see if they are fit for it. And if they pass the assessments, what is the level that they would be able to reach while branching out into the fitness world. There are a lot of different factors that could play into them having to take it easy in the beginning, and even further down the road. Sometimes auto-immune disorders can hinder their ability to be extremely active. Or other hinderances, such as cardiorespiratory problems or past injuries. Some of these assessments are called The Exercise Readiness Questionnaire (ERQ), and the Risk Calculation Calculator (RCC) to name a couple (ExRx.net, 2020).
Part One: Self-Assessment
I have been extremely physically active for quite some time throughout my life. There was a time where I started not being very physically active when my mother passed away, but that was a minimal amount of time. I have been in sports my whole life, and still participate in amateur boxing and mixed martial arts events at 27 years old. I figured these assessments would be easy for me, and wouldn’t impose any restrictions, or contacts with a physician. I want to carry this level of activity for when I get older.
After completing The Exercise Readiness Questionnaire, I answered no to all the questions. With that being said, I don’t need to reach out to a physician, as long as I take the progression gradually. Since I am already active, I wouldn’t have to be too gradual at all. With the Risk Calculation Calculator, it was along the same lines as the last assessment. Since I haven’t had any of the diseases or chronic issues that were listed, I am good to continue exercise at any level of intensity as I would like. The medical clearance was pretty much non-existent as well since I am a healthy, able body.
According to The Department of Health and Human Resources the physical guidelines for adults in America are 150 minutes a week of moderate-intensity, or 75 minutes of vigorous-intensity aerobic activities. As well as two days of muscle strengthening a week to improve bone strength and muscle strength (DHHR, 2008). I would also add in some proprioceptive workouts to enhance stabilization, balance, and joint health. I find myself to be beyond those guidelines by far, since I run for 30 minutes, or cycle for an hour every day. On top of high intensity training for boxing and mixed martial arts, as well as muscle strengthening at least three times a week. Any moment I find myself having some extra time, I go workout, whether it is in the gym, or at home.
Part Two Client Assessment
Justin is another story, with him being a younger age and being overweight, he may have more concerns later down the road. Being overweight takes a toll on an individual in so many more ways than one. They can have heart problems, higher stress levels, and even auto immune disorders such as diabetes. Since he is young, I went ahead and answered no on all the questions in The Exercise Readiness Questionnaire since there hasn’t been any problems along those lines listed. However, those problems could change later down the road if he doesn’t become more physically active and begin losing weight. With the Risk Calculation Calculator, he had the same answers as me, but his progression into physical activity is going to have to be more gradual. He can’t just jump right into vigorous activity for a few different reasons. First off, it could be really discouraging when he can’t finish a workout due to too much fatigue. Secondly, it will be hard for him to reach levels of comfort while working out if he jumps his workouts to high. Lastly, his body is capable of doing what ever his mind will allow, he must allow his mind to operate at that level for his body to function properly. He will need to have the proper coaching on what to do.
According to the Department of Health and Human Services, children and adolescents should perform 60 minutes of physical activity a day, with part of that being vigorous activity three days a week, as well as muscle and bone strengthening on three days of the week (DHHS, 2008). During the football season he may be meeting these guidelines, but that only last during the fall season, especially in middle school. On his two days of P.E. in school, he isn’t making it to the guidelines of being 60 minutes a day. His spare time goes to studying or video games, as well as with a tutor, he may think he doesn’t have the time to complete 60 minutes a day of activity. However, through determination, he will make time to complete these guidelines with the proper workout regimen. If I were to train him, or just give him a foundation to build on, I would start him off slowly. We would need to eliminate his sedentary lifestyle, by setting a schedule and practice time management skills. It would make things easier to stay in shape during the off season for football, if he stayed focus to meet these guidelines. I would encourage him to get some of his time through jogging or cycling in the mornings before school and take a weight training course as an elective in school. This would help him reach his goals by the next football season. The last 30 days has been a hinderance since his parents put him in tutoring. It even goes past that, with his elders that are around. If he had better role models to look up to, he would begin finding that being active and eating right is what he needs to do as a child while becoming a grown adult.
So, with these assessments, a lot of people may be discouraged if they answer yes on any of the questions. Or if they are worried about going to the gym out of fear of judgment from others. If only they could understand that most of the people at the gym don’t judge people that are out of shape, they are actually an inspiration. Personally, when I see someone attempting to better their life, it keeps me motivated and I would even be willing to help them. It is all about crossing that Mind to Body divide and eliminate anything that is known that ruins your health.
-Cyral I Callender III
References:
Department of Health and Human Resources. (2008). 2008 Physical Activity Guidelines for
Americans. Retrieved from: https://health.gov/sites/default/files/2019-09/paguide.pdf
Exercise Prescription on the Internet. (2020). Exercise Readiness Questionnaire. Retrieved from:
https://www.exrx.net/Testing/ERQ
Health and Wellness Repertoire 
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