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John is in his final year at a local polytechnic and is due to be enlisted for National Service in 6 months time. He is currently 82 kg in weight and stands at 1.78 m in height. He currently leads a sedentary lifestyle, regularly enjoys high-calorie meals. He jogs, occasionally on weekends, up to a maximum distance of 3 km.

Question 1

(a) Outline the Singapore Health Promotion Boards recommendations, for optimal body composition for young adults, and compare them with international standards for nonAsians?

(b) Assess John¶s health status based on HPB recommendations for optimal body composition. Indicate the reasoning behind your answer.

(c) Illustrate TWO (2) field methods you would use to assess John¶s body composition.

(d) Identify and elaborate on TWO (2) potential diseases and TWO (2) potential nonphysical health risks associated with individuals in John¶s weight category.

Question 2

Design a comprehensive 6-week exercise program for John, to stay fit and increase muscle strength, before his National Service enlistment. The program must incorporate regular exercises, drills, and routines to increase caloric expenditure and maintain muscle mass according to the following parameters:

(a) Apply the FITT-VP principle, to create a 6-week jogging and weight training exercise program. Present the program in a table format.

(b) Explain how the Training principles of Individuality, Overload, Progression, and Specificity are applied when prescribing the workout sessions for the 6 weeks.

(c) Suggest TWO (2) steps you would take, after the 6-week program, to assess if the prescribed program was successful.

Question 3

Attach the report on the Fitness Conditioning Practical session that your group conducted for the Group Activity on Week 4 or Week 5.