ESS 336: Exercise Prescription

Exercise Prescription Assignment

Demographic Data

Client: 35 year old female                                               Resting BP: 132/84 mmHg

Resting HR: 83 bpm                                                          Total cholesterol: 203 mg/dl

Max HR: 185 bpm                                                             HDL-cholesterol: 62 mg/dl

Height: 67 in. (170.8 cm)                                                 LDL-cholesterol: 110 mg/dl

Body Weight: 143 lbs (65 kg)                                         Daily Caloric Intake: 2000 kcals                    

Body Fat: 23%                                                                    Activity Level: lightly active

Desired Body Fat: 20%                                                     Job:  office work (sitting, standing)        

Muscular Fitness Data (1 RM’s)

Bench Press: 90 lbs                                Arm Curl: 45 lbs                        Lat Pull-down: 85 lbs               

Leg Press: 230 lbs                                   Leg Extension: 80 lbs               Leg Curl: 40 lbs            

Cardiorespiratory Fitness Data (Treadmill Test)

Stage  Speed (mph)  % GradeMETs  Time (min)HR (bpm)RPE
  1  31 % :45900
1:45921
  2  6.02.5 % 2:451053
3:451073
  3  6.05.0 % 4:451286
5:451326
  4  6.07.5 % 6:451457
7:451467
  5  6.010 % 8:451609
9:4516810

Data Analysis *{SHOW WORK FOR ALL CALCULATIONS}

  1. On the basis of the demographic data provided, evaluate the client’s CHD risk profile. Are there any abnormalities present? If yes, list them.
  • *Using data from Stage 5, calculate the client’s VO2max in METs AND ml/kg/min using the ACSM running formula: V̇O2 = Sa × 0.2 + S × Gb × 0.9 + 3.5 (Table 4.3). {Hint: convert mph to m×min when using speed (Sa) in the running formula}. {SHOW WORK}
  • *Complete the METs column in the table above for each stage 1 – 4 using the ACSM running formula. {SHOW WORK}
  • Using the VO2max calculated in #2, what is the client’s CR fitness classification (Table 4.1)?
  • Based on the CR fitness classification in #4, determine the client’s recommended exercise intensity range (Table 5.1).
  • *Use the VO2R method, VO2R = [%intensity x (VO2max – VO2Rest)] + VO2Rest, to calculate the target VO2 range (recall that “range” refers to two numbers…minimum and maximum) in METS AND ml/kg/min for the client. {SHOW WORK}
  • *Use the % HRR method, %HRR = [%intensity x (HRmax – HRrest)] + HRrest, to calculate the target HR range (recall that “range” refers to two numbers…minimum and maximum) for the client. {SHOW WORK}
  • *How many calories per minute will the client expend using the low end of her target VO2 range from #6? How many calories per minute will the client expend using the high end of her target VO2 range from #6? How many calories will the client expend in 30 minutes using the low end of her target VO2 range? {Hint: gross caloric cost (kcal·min−1) = METs × 3.5 × body mass in kg / 200; example on page 137} {SHOW WORK}
  • *Use the body composition technique (pg 290) to calculate the client’s target healthy body weight. {SHOW WORK}
  1. *Use the Harris-Benedict equation (page 291 chart) [RMR = 655.0955 + 9.463(BM) + 1.8496(ht) − 4.6756(age)] to calculate the client’s RMR. {SHOW WORK}
  1. *Using Table 9.3 to adjust daily energy expenditure (RMR) for her activity level and your answer from #10,  calculate the client’s total daily energy expenditure. {SHOW WORK}
  1. *Using the client’s energy expenditure for a 30-minute workout at their minimum exercise intensity (#8), their total daily energy expenditure (#11), and their daily caloric intake, calculate how long it will take for the client to reach her target healthy body weight (#9). {SHOW WORK}
  1. * Calculate the strength-to-body mass ratios for each resistance exercise. {SHOW WORK}
  1. Using Table 6.6, assign the appropriate points to each strength-to-body mass ratios and calculate a total for the points. {SHOW WORK} What is the client’s strength classification based on the point total (Table 6.6)?

Continues on next page…..

Exercise Prescription

  1. Develop a 12-week aerobic exercise prescription based on the information and results from above. 
  1. Use the weekly workout template below to make recommendations to help the client achieve the healthy body weight and body composition goals (also see examples on pg 152-155). 
  2. Be sure to include the following information: phase (weeks), intensity, target MET range, target HR range, RPE range, net kcal/min, time, frequency, weekly kcal expenditure.
  3. The exercise prescription can be broken down into as many as 12 separate weekly workouts or as little as 3 or 4 workouts that will be the same for multiple weeks.
  1. Develop a 12-week resistance exercise prescription for the client to help them increase strength and improve lean body mass.  (Examples on pg 204-208). 
    1. List exercises in the order to be performed by the client (larger to smaller muscle groups, with a superset, etc.) and list frequency, intensity, repetitions, and rest periods.
  • Keep in mind that both the aerobic and resistance exercise prescription should gradually progress over the 12 weeks by increasing the intensity, time, frequency, etc.
  • The exercise prescription can be broken down into as many as 12 separate weekly workouts or as little as 3 or 4 workouts that will be the same for multiple weeks.
  1. Be sure to incorporate recommendations for flexibility and balance within your weekly workouts.

Weekly Workout Plan

Week:                                                                                              

Phase:

Goals:

Aerobic Exercise Prescription:

Mode:                                                                                 Intensity:

             Frequency:                                                                         Duration:

             Target VO2:                                                                        Target HR:

             Target RPE:                                                                        Estimated Kcal/min:

Resistance Exercise Prescription:

ExerciseLoad (% 1RM)SetsRepetitionsRest
Day 1    
     
     
     
     
     
Day 2    
     
     
     
     
     
Day 3    
     
     
     
     
     
Day 4    
     
     
     
     
     
Day 5    
     
     
     
     
     
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