Exercise Prescription presentation (1)

Client Training & Programming

Dominique Guinnane

Age: 48 years oldGender: FemaleHeight: 1.63 mWeight: 59.1 kgRisk Stratification: Low Risk

CLIENT DEMOGRAPHICS

PRE-TESTING

➢ Body Composition (3 site)➢ Waist-to-Hip Ratio➢ 12 minute run (Cooper Test)➢ Leg Press Submax Test➢ Sit & Reach

PRE-TEST RESULTSHR: 66 bpmBP: 116/80BMI:

22.2category: Normal (healthy)

Body-Composition (skin-fold):16.1 % body fatcategory: Excellent (for age group 40-49)

Waist-to-Hip Ratio:.74category: Normal (healthy)

PRE-TEST RESULTS (cont.)12 minute run (Cooper Test):

Ran 14 laps ( total = 1946 meters)VO2max = 41 ml/kg/mincategory: Excellent (for age 40-49)

Muscular Strength/Endurance:1 RM = 70 lbsSubmax = 35-49 lbs (50-70%)performed 6 reps x 63 lbs; 90% 1 RMcategory: <10th percentile (well below average)

Flexibility:best trial: 28 cm (11 in.)category: fair (for ages 40-49)

CLIENT GOALS➢ To improve their mile time.➢ Increase grip strength➢ Lose about 5 lbs➢ Run several 5k road races this

spring/summer

GENERAL PROGRAM➢ met 3 times a week➢ each day for at least an hour➢ workouts generally included:

○ warm-up ○ cardio training○ resistance training○ core○ cool-down

WORKOUT PROGRAMCardiorespiratory Fitness:

FITT Principle

Frequency: 3 days a weekIntensity: moderate 114-124 bpm (45-55% max HRR)Time: 15-25 minutes per day (not including warm-up/cool-down); 45-75 min./weekType: running; large muscle groupsProgression: increased run length by 5 minutes every 2-3 weeks

WORKOUT PROGRAM (cont.)Resistance Training:

Frequency: 3 days a weekIntensity: <67% (Endurance training)Sets: 3 sets; 10-15 reps; 30-40 second restVariation: harder day (consists more of full body and legs; ex: squats, bench, etc.), easy day (work more on specific areas of body; ex: back, triceps)Progression: increase weight 5lbs every 1-2 weeks

EXAMPLE WORKOUTWeek 1 -MondayWarm-up - walk/jog 5-10 minutesCardio - running on treadmill/track 20 minutes (depending on weather ran at Vander Veer 2-2.5 loops)Resistance Training -

Squats w/free weight (3x15; 10 lbs)Bench press w/dumbbell (3x12; 20 lbs)Bicep curls w/dumbbell (3x12; 10 lbs)Leg curl w/stability ball (2x15)

Core - (40 seconds/20 second rest)regular crunchesbicyclessupermanslateral leg lifts

Cool-down 5-10 minutes (walking/jogging); then stretch

EXAMPLE WORKOUT (cont.)Week 1 -WednesdayWarm-up - walk/jog 5-10 minutesCardio - running on treadmill/track 20 minutes (depending on weather ran at Vander Veer 2-2.5 loops)Resistance Training -

Lat. Pulldowns (3x12; 50 lbs)Cable Row(3x12; 30 lbs)Hip Abductor Machine (3x15; 40 lbs)Tricep Extensions (3x12; 10 lbs)

Core - (40 seconds/20 second rest)plankflutter kicksdonkey kickslumbar twists

Cool-down 5-10 minutes (walking/jogging); then stretch

MAIN MUSCLE GROUPS

Since her main goal was to improve her running, focused on muscles used the most for running and core workouts.

➢ Hamstrings➢ Quads➢ Gastrocnemius/Soleus➢ Abdomen (Obliques)➢ Lower Back (Erector Spinae)➢ Gluteus Maximus/Medius➢ Triceps/Biceps➢ Latissimus Dorsi➢ Pectoralis Major/Minor

POST-TEST RESULTSHR: 72 bpmBP: 116/80BMI:

22.2category: Normal (healthy)

Body-Composition (skin-fold):15.7 % body fatcategory: Lean, Excellent (for age group 40-49)

Waist-to-Hip Ratio:.77category: Normal (healthy)

POST-TEST RESULTS (cont.)12 minute run (Cooper Test):

Ran 14 laps ( total = 1946 meters)VO2max = 41 ml/kg/mincategory: Excellent (for age 40-49)

Muscular Strength/Endurance:1 RM = 108.5 lbsSubmax = 54-76 lbs (50-70%)performed 6 reps x 98 lbs; 90% 1 RMcategory: ~ 15th percentile (below average)

Flexibility:best trial: 29 cm (11.4 in.)category: fair (for ages 40-49)

OVERALL IMPROVEMENT➢ running times have improved

○ ex: first time running 2 loops at vander veer ran 9:45 for the first mile; 20:33 total

○ more recent run ran 2.5 loops; first mile: 9:28; second mile: 18:48; total time: 22:44

➢ gradually increased weight every week for resistance training○ first week could only squat with dumbbell w/ 10

lbs○ last meeting time could squat with barbell w/10

lbs extra weight➢ didn’t lose much weight but

client said clothes fit a lot better○ more gain in muscle versus fat

CONCLUSION➢ overall learned how to apply my knowledge of

exercise testing to real life experience

➢ great experience working with another person to gain more hands on experience

➢ the experience has given me more confidence in working with people to improve their fitness/health