Final Project
Exercise Prescription
- Aerobic Exercise
- Explain why the exercise mode was selected.
- Give reasons for selecting a specific initial exercise intensity.
- Outline the program as follows indicating the changes using with yellow highlighting (there will only be one week for the maintenance phase)
Week | Phase | Exercise | %VO2 Intensity (ml·kg·min-1) |
Duration (minutes) |
Frequency (days) |
METs | Target HR Range (beats·min-1) |
Pace (min·mile -1) |
Energy Expenditure (kcal·min-1) |
Weekly Energy Expenditure (kcal) |
1 | ||||||||||
2 | ||||||||||
3 | ||||||||||
4 | ||||||||||
5 | ||||||||||
6 | ||||||||||
7 | ||||||||||
8 | ||||||||||
9 | ||||||||||
10 | ||||||||||
11 | ||||||||||
12 | Maintenance |
- Show all calculations for intensity (METs), duration, kcal · min-1, speed (walking or jogging program), work rate (cycling program), and weekly energy expenditures. Use ACSM formulas for speed or work rate calculations.
- Specify times for reevaluation of VO2max and expected percentage of improvement in VO2max by the time the client reaches the maintenance phase of the exercise program. Applied Sciences homework help.
- Identify mode of exercise chosen (e.g. jogging, running) and explain why this modality was chosen.
- According to ACSM, what is the initial exercise intensity for your client? This should be based on their cardiovascular/training status. You will need to refer to chapter 5 for this information. Why did you choose this exercise intensity (considering that ACSM is going to recommend a range—you will need a specific value within that range).
- Complete the tables for each of the three phases (initial, improvement, and maintenance). The textbook will help tremendously.
- Show calculations (notebook paper is okay)
- Musculoskeletal Fitness:
Resistance Training Program
- Explain the objective and type of program as well as the equipment to be used (variable- or constant-resistance exercise mode?).
- Outline the program as follows indicating the changes using with yellow highlighting (there will only be one week for the maintenance phase)
Phase | ||||||||||||||||
Initial | Initial | Improvement | Improvement | Improvement | Improvement | Improvement | Improvement | Improvement | Improvement | Improvement | Maintenance | |||||
Frequency | ||||||||||||||||
3 days | 3 days | 3 days | 3 days | 3 days | 3 days | 3 days | 3 days | 4 days | 4 days | 4 days | 4 days | |||||
Week | ||||||||||||||||
Exercise | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | ||||
Example: DB Row |
RPE: 7 4x12ea |
RPE: 7 4x12ea |
RPE: 7 4x12ea |
RPE: 7.5 4x10ea |
RPE: 7.5 4x10ea |
RPE: 7.5 4x10ea |
RPE: 8 4x8ea |
RPE: 8 4x8ea |
RPE: 8 4x8ea |
RPE: 8.5 4x8ea |
RPE: 8.5 4x8ea |
RPE: 8.5 4x8ea |
||||
Example: Squat |
50% 12×2 |
55% 10×2 |
60% 8×2 |
50% 12×2 |
55% 10×2 |
60% 8×2 |
50% 12×2 |
55% 10×2 |
60% 8×2 |
50% 12×2 |
55% 10×2 |
60% 8×2 |
||||
Exercise Index | ||||||||||||||||
Exercise | Joint Actions | Muscle Groups | ||||||||||||||
DB Row | ||||||||||||||||
Squat | ||||||||||||||||
* You will need to include all stages of the exercise program (initial, improvement, and maintenance stages) for your client.
- Be certain to include at least one exercise for all major muscle groups and more than one exercise for the weakest muscle groups identified as needing improvement.
- List exercises in the program in the order that will be performed by the client. Applied Sciences homework help.
III. Flexibility Training Program
- Name two stretching exercises for each of the muscle groups you have identified as needing improvement.
- Write an exercise prescription for your client. Make sure to include each of the following elements (use the same layout for musculoskeletal fitness):
- Mode of stretching
- Number of exercises—list stretching exercises for each muscle group
- Intensity (mild discomfort)
- Frequency (days/week)
- Time of each stretch
- Repetitions
Note: You should receive full credit for this project if you
- follow the outline closely and in the order specified;
- include all data sheets;
- perform all calculations (formulas) correctly and show all work;
- do the evaluations correctly and ensure that the exercise program shows sound progression;
- present your work neatly;
- This complete analysis and write up (if done well) could be conducted for $100+. When turning in your final project, ask yourself if you would pay that much money for what you are submitting to me.
- Proofread your work and avoid typographical errors, incorrect grammar, and misspelled words. Applied Sciences homework help.