exw 218 anna's exercise prescription

Peer Cardiovascular Exercise 4-Week Prescription

Trainer Name: Dane Olson

Peer Client Name: Anna Gould

1. Provide a brief summary of your client. Include (at minimum) the client’s gender, age, fitness level, their experience with cardio and goals.

- Anna is a 19-year-old female who is currently very fit. She has been performing a standard cardio-based routine for over three years now. She does not smoke, and does not have a history of family members having health issues. Her personal goals are to improve her body composition, increase her cardiorespiratory endurance, and vary her types of exercises.

ONE-DAY WORK OUT SUMMARYWarm-UpIntensity: HR of 107-137 (monitor with treadmill’s screen or personal device)Duration: 5 minutesType: Treadmill (jogging)Dynamic Stretches: Emphasize knee and hip flexion and extension, as well as plantarflexion and dorsiflexion.

Conditioning PhaseIntensity: HR of 156-176 (monitor with treadmill’s screen or personal device)Duration: 35 minutes + 15 minutesType: Treadmill (running) + Stairmaster

Cool-DownIntensity: HR of 98 or less (monitor with treadmill’s screen or personal device)Duration: 5 minutesType: Treadmill (walking)

FlexibilityStretch lower extremities by:

- Flexing knee and pulling foot towards back for 30-60 seconds (both sides)- Flexing at the hip and reaching hands towards floor for 30-60 seconds- Placing heel on the ground and toes against a wall, and leaning towards the wall for 30-60 seconds (both sides)

STARTING PROGRAM – WEEK 1

2. Explain how many times per week your client will exercise and explain your rationale for this.- Client will exercise 5 times per week. This will be a reduction from her current routine of 6 times a week, but I feel it is a

necessary change since the client reports high stress levels and homework as current obstacles in her life.

3. Explain the intensity - (% of heart rate or RPE) of the warm-up, main workout and the cool-down and explain your rationale for this. - Based on the equation for maximum heart rate of healthy men and women, [208 - (.7xAGE)], it can be estimated that Anna’s

maximum heart rate is 194.7, or 195 beats per minute. Since she is currently very fit she will require higher than average levels of intensity. Therefore, warm-ups will be of moderate intensity (55-70% Max HR), conditioning phases will be of vigorous intensity (80-90% Max HR), and cool-downs will be of low intensity (under 50 % Max HR). Exercising at a vigorous intensity will help Anna reach her goals of improving her cardiorespiratory endurance and body composition.

4. Explain how many minutes per exercise session the client will exercise and explain your rationale for this.- Client will work for 50 minutes during the conditioning phase. This amount of time is appropriate for the client based on her

current routine and her high cardiorespiratory endurance. Since her current routine is set at 45 minute sessions, and her frequency is being cut from 6 to 5, I strongly feel that the 5-minute increase will be achievable.

5. Explain the type of cardiovascular exercise the client will do. Will it be the same the entire 4 weeks? Why or why not?- Client will exercise by running on a treadmill, upright cycling, striding on the elliptical, climbing the stairmaster, hiking,

playing soccer, and swimming. The client’s exercises will vary each week, which works towards her goal of having more varied workouts.

6. Briefly explain how you will progress your client after the first week of their exercise program (for another 3 weeks only).- Client will increase intensity of workouts by 5% every week. This will work out in the conditioning phases as follows:

o Week 1: minimum 156 BPMo Week 2: minimum 164 BPMo Week 3: minimum 172 BPMo Week 4: minimum 180 BPM

Peer Cardiovascular Prescription Week One

Peer Cardiovascular Prescription Week Two

Day of Week Exercise Frequency Intensity Time Type

Monday

Warm UpTreadmill

StairmasterCool Down Flexibility

1

107-137 BPM>156 BPM>156 BPM<98 BPM

Slight Discomfort

5 min35 min15 min5 min 5 min

JoggingRunningClimbing

Jogging/WalkingStretching

Tuesday

Warm UpElliptical

Cool DownFlexibility

1107-137 BPM

>156 BPM<98 BPM

Slight Discomfort

5 min50 min5 min5 min

EllipticalElliptical Elliptical

Stretching

Wednesday Rest Day 1

Thursday

Warm UpSoccer


1107-137 BPM

>156 BPM<98 BPM

Slight Discomfort


JoggingSoccer


Friday

Warm UpUpright CycleCool DownFlexibility

1107-137 BPM

>156 BPM<98 BPM

Slight Discomfort


CyclingCyclingCycling

Stretching

Saturday

Warm UpHiking


1

107-137 BPM>156 BPM<98 BPM

Slight Discomfort


WalkingJoggingWalking

Stretching

Sunday Rest day1

Peer Cardiovascular Prescription Week Three


Monday

Warm UpTreadmill

Cool Down Flexibility

1

107-137 BPM>164 BPM<98 BPM

Slight Discomfort


JoggingRunning


Tuesday

Warm UpElliptical


1107-137 BPM

>164 BPM>164 BPM<98 BPM

Slight Discomfort

5 min35 min15 min5 min5 min

EllipticalEllipticalClimbingElliptical

Stretching


Thursday

Warm UpSoccer


1107-137 BPM

>164 BPM<98 BPM

Slight Discomfort


JoggingSoccer


Friday

Warm UpUpright CycleStairmasterCool Down Flexibility

1107-137 BPM

>164 BPM>164 BPM<98 BPM

Slight Discomfort


CyclingCycling

ClimbingCycling

Stretching

Saturday

Warm UpSwimmingCool Down Flexibility

1

107-137 BPM>164 BPM<98 BPM

Slight Discomfort


SwimmingSwimmingSwimmingStretching

Sunday Rest day1

Peer Cardiovascular Prescription Week Four


Monday

Warm UpTreadmill


1

107-137 BPM>172 BPM>172 BPM<98 BPM

Slight Discomfort


JoggingRunningClimbing


Tuesday

Warm UpSwimmingCool Down Flexibility

1107-137 BPM

>172 BPM<98 BPM

Slight Discomfort


SwimmingSwimmingSwimmingStretching

Wednesday

Rest Day

1

Thursday

Warm UpSoccer


1107-137 BPM

>172 BPM<98 BPM

Slight Discomfort


JoggingSoccer

Jogging/WalingStretching

Friday

Warm UpElliptical


1107-137 BPM

>172 BPM<98 BPM

Slight Discomfort


EllipticalEllipticalElliptical

Stretching

Saturday

Warm UpHiking


1

107-137 BPM>172 BPM<98 BPM

Slight Discomfort


JoggingRunning


Sunday Rest day1


Monday

Warm UpTreadmill


1

107-137 BPM>180 BPM<98 BPM

Slight Discomfort


JoggingRunning


Tuesday

Warm UpElliptical


1107-137 BPM

>180 BPM>180 BPM<98 BPM

Slight Discomfort


EllipticalEllipticalClimbingElliptical

Stretching


Thursday

Warm UpUpright CycleCool Down Flexibility

1107-137 BPM

>180 BPM<98 BPM

Slight Discomfort


CyclingCyclingCycling

Stretching

Friday

Warm UpSoccer


1107-137 BPM

>180 BPM<98 BPM

Slight Discomfort


JoggingSoccer


Saturday

Warm UpHiking


1

107-137 BPM>180 BP<98 BPM

Slight Discomfort


JoggingRunning


Sunday Rest day1

exw 218 anna's exercise prescription

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