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Self has been following a static exercise program where the workout routine consists of a repeated exercise with 30 minutes of aerobic conditioning followed by repeated weight lifting. Improvement in any aspect of fitness requires attention to frequency, intensity and volume as adaptations are made to a fitness regimen (Feigenbaum 1997). Frequency is defined as the number of exercise sessions per given time. Volume is the number of units referring to such variables as number of muscles worked, sets, reps or types of intervals performed during a given session. Intensity is the total amount of work performed in the activity in a given time. It must be stressed that for beginner-level fitness participants, increases in any of the three variables at too fast a rate can result in injuries and/or fatigue from overtraining (Campos 2002). For the improvement that "Self" is seeking it is recommended that for the two months, alterations between low and medium intensity at a frequency of 3-4 per sessions per week with manipulations in the kind of aerobic and weight training with little change in that frequency (Buford 2007). Following that initial exercise plan, increases in intensity within the program can be incorporated with corresponding drops in volume and frequency.

Although "Self's" specific fitness goals did not address sport-specific metrics, it is nonetheless important to overall fitness to have movement skills in order to provide neuromuscular feedback between muscles and their reactions. Self intends to improve aerobic fitness in locomotor movement skills where walking transitioning to running will help to improve her aerobic capacity. Because movement involves more than simple point to point forward transition, Self intends to incorporate specific movement skills including jumping and lateral hopping to provide strength and stability to muscles involved in those areas. Nonlocomotion skills are also critical to overall fitness but are often overlooked. These skills involve strength of muscles that provide isolation such as balance or changes in load. Self will begin incorporating some balance exercises such as yoga which also has the added benefit of flexibility into her fitness regimen. Finally, manipulation of objects or manipulation movement skills exercise both the locomotion and non-locomotion movement skills through more specialized propulsion of objects. Self does not have specific fitness goals related to this but casual exercises such as volleyball or tennis can be incorporated as occasional active rest days to focus on this type of coordination in movements.

Self's primary fitness goal metric is defined by weight loss. At the highest level, a very simple equation of energy coming into Self through food and energy expended through work defines whether weight loss, weight gain or no change will take place. The practical implementation of this equation is more complicated. Three basic