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Energy Out:
# of kcal used during exercise bout of walking_____ x # of days per week___3____ = _______423_____kcal/wk
Additional energy only. Show your work by using a scientific approach (metabolic equations, net energy expenditure):

## VO2 = (0.1 x s) + (1.8 x s x G) + 3.5

VO2 = (0.1 x 80.4 m/min) + (1.8 x 80.4 m/min x 0) + 3.5
VO2 = 11.54 mL/kg/min
(11.5 mL/kg/min x 80.9 kg) / (1000) = 0.9304 L/min
0. 9304 L/min x 5 kcal = 4.7 kcal/min
4.7 kcal/min x 30 min x 3 sessions = 423 kcal/week

Energy In:
# of kcal reduced per day = _____79_______ x # of days per week__4_____ = _____316________kcal/wk
Must state specifically how this will occur:
If you cut out a slice of bread (79 calories) 4 days out of the week, you will cut out 316 kcal/week.

## (Energy out __423___kcal/wk) + (reduced/increased Energy in __316______kcal/wk) = __739________kcal energy

imbalance
(__739______kcal reduced/increased per wk)/3500 = __.211________lbs reduced/increased per week

___.211_______lbs reduced/increased per week x 8 weeks = ____1.688_____ lbs changed by the end of the semester

## Calculate body weight in terms of fat and fat free weight

Formula: weight x %fat = lbs fat wt weight - fat wt = lbs fat free wt

178lbs x .402 = 71.6 lbs fat wt 178 71.6 = 106.4 lbs of fat free wt

If modifying body composition, set a realistic goal target weight or the next 8 weeks (from pre to post) based on target %fat for your client.

## Target weight = fat free weight/[1 (target %fat/100)]

166.3lbs = 106.4lbs/[1 (36%/100)]

Current Weight Target Weight = Amount of weight loss/gain for this semester
178lbs 166.3lbs = 11.7 lbs of weight loss for this semester (This should match your calculations above).
1. Goal Setting
To learn new techniques/exercises/routines- new exercises will be done, and I will teach the correct techniques for each exercise.
Weight loss- the combination of cardiovascular exercises and strength/ resistance training will promote weight loss.
Increase flexibility- stretching will take place before and after a workout, some stretches will even be done during workout.
Increase coordination- the repetition of each workout (with perfect technique) will help increase coordination.
Increase strength- the strength/ resistance training will promote an increase in strength.

## 2. Health, Fitness, Wellness Educational Topic:

The type of shoe you wear is extremely important when it comes to physical activity, especially running. If you do not have the proper shoes,

you can be at risk for an injury while running. Running shoes have a shock absorbers built into them and are very light weight. This protects the ball of

your foot and is light so that it prevents foot fatigue from setting in sooner. The type of shoes that you are wearing might even be the reason for the pain

in your shins when you run. There are hundreds of different types of running shoes out there, but a good running shoe needs to have cushion, support

and stability. Even the shoe needs to provide stability and support, it also needs some flexibility to it.

Determining a shoe will depend on how much you are going to run a week, your body type, and your running mechanics. You stated that your

heel touches the ground first, this would mean you would need a shoe will cushion in the heel. The arch of your foot may also help determine the right

shoe for you. If you have flat feet, you need a stable shoe with a higher arch. You also have to make sure that they are the right sized shoes. You do not

want your feet to be squeezed. If the type of shoe does not help the pain in your shins, we can try Kinesio Tape, icing the shins after running, and

## performing multiple stretches to try to lessen the pain.

Sarnataro, B. R. (n.d.). How to Buy Running Shoes: Tips to Treat Your Feet Right. Retrieved October 02, 2017, from

EXERCISE SCIENCE SENIOR SYNTHESIS Weekly Prescription and Logs Page 2

## Name:_________________________Client Name:_______________________Week Number:____________Week Dates:___________________________

Session 1 Session 2
Client Notes
Rate the following (1 = poor, 5 = great)
Overall Session 4 4
Clients Attitude 5 5
Clients Compliance 5 5
Your Comfort Level With Client 5 5

List any pain/discomforts/concerns N/A Knees were hurting her when doing modified push-
ups.

Wellness topic and brief explanation Ways to increase activity: Goal setting:
Examples: stress, CHD risk factors, nutrition, ways
to increase activity, goal setting, fluid replacement,
motivation

Suggestions to improve your session with client next Keep her motivation and confidence up. We will bring a mat for her to use while doing
time: modified push-ups.
This Semesters SMART BEHAVIORAL Goals (SBL): Must relate to IOs a& WBGs Intended Outcomes (IOs)
1. To be able to complete the interval training with no modifications. 1. 1.

## 3. To perform push-ups with no modifications. 3. 3.

This Weeks SMART BEHAVIORAL Goals (WBG): This must be very specific (FITT, the actual day, number of times, etc.)
Goal: To complete 15 reps instead of 12 reps.
Confidence Ruler (1-10): 8 Completed %: WBG related to IO#: WBG related to SBG#:
Explain % completed:

## Goal: To not take

Confidence Ruler (1-10): Completed %: WBG related to IO#: WBG related to SBG#:
Explain % completed:

Goal:
Confidence Ruler (1-10): 6 Completed %: WBG related to IO#: WBG related to SBG#:
Explain % completed: