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# Applied Sciences homework help

### Final Project

Exercise Prescription

1. Aerobic Exercise
2. Explain why the exercise mode was selected.
3. Give reasons for selecting a specific initial exercise intensity.
4. 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

1. 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.
2. 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.

1. Identify mode of exercise chosen (e.g. jogging, running) and explain why this modality was chosen.
2. 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).
3. Complete the tables for each of the three phases (initial, improvement, and maintenance). The textbook will help tremendously.
4. Show calculations (notebook paper is okay)

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1. Musculoskeletal Fitness:

Resistance Training Program

1. Explain the objective and type of program as well as the equipment to be used (variable- or constant-resistance exercise mode?).
2. 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.

1. 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.
2. List exercises in the program in the order that will be performed by the client. Applied Sciences homework help.

III. Flexibility Training Program

1. Name two stretching exercises for each of the muscle groups you have identified as needing improvement.
2. Write an exercise prescription for your client. Make sure to include each of the following elements (use the same layout for musculoskeletal fitness):
1. Mode of stretching
2. Number of exercises—list stretching exercises for each muscle group
3. Intensity (mild discomfort)
4. Frequency (days/week)
5. Time of each stretch
6. 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.

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