1. A 17 year old male who loves to run had a 15 second post exercise heart rate of 30 b/min after completing the Queens College Step. Calculate his VO2 ( show calculations) and classify his aerobic fitness. His goal is to improve his aerobic fitness. Help him design a program to meet this goal. Please include one progression, the physiological rational for this program as well as the application to the principle of specificity and initial values. Your conditioning class meets 5 days a week for approximately 40 minutes. Your facility is equipped with treadmills, cycles, and elliptical trainers as well as universal weight training equipment and free weights. You have access to an outdoor track. Please include the physiological training adaptations and the long term health benefits.
2. A 16 year old female (5’4’’, 165 lbs) Calculate (show calculations) and classify her BMI. What BMI would you recommend and how much weight must she lose to reach that goal. In addition to this she wants to be healthier and improve her overall fitness ( her VO2 Max is 20 ml/kg/min) to feel better. Help her design a program to meet this goal. The program must be a balanced program. Please include one progression, the physiological rational for this program as well as the application to the principle of specificity and initial values. Please include the physiological training adaptations and the long term health benefits. Your conditioning class meets 5 days a week for approximately 40 minutes. Your facility is equipped with treadmills, cycles, and elliptical trainers as well as universal weight training equipment and free weights. You have access to an outdoor track.
Each Program must be a detailed 5 day a week program showing FITT for each training day.
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