EXERCISE SCIENCE SENIOR SYNTHESIS – Weekly Prescription and Logs – Page 1

Name: Mia Rastall Client Name: Savannah Smith Week Number: 4 Week Dates: 10/14/2020-10/15/2020

Rx1 Session1 Rx2 Session 2 Other Days

Day/Date & Time 10/14/2020 4pm-5pm 10/15/2020 4pm-5pm
Body Weight 193lbs
Resting HR 68 bpm
Resting BP 110/80
Warm-Up
Mode Walking on Treadmill Walking on Treadmill Walking on Treadmill Walking on Treadmill
2.5 mph 3% grade and 2.5 mph 3% grade and 3.0 mph no grade and 3.0 mph no grade and
Stretch Stretch Stretch Stretch
Duration 20 mins 20 mins 10 mins 10 mins
Intensity (HR & RPE) 40-50% HR 124-137bpm 40-50% HR 124-137bpm 40-50% HR 124-137bpm 40-50% HR 124-137bpm
RPE 12-14 RPE 12-14 RPE 12-14 RPE 12-14
Cardiorespiratory
Mode(s) Cycle ergometer with Cycle ergometer with
two pounds two pounds
Duration 20 mins 20 mins
Intensity – HR 55-70% HR 143-161bpm 55-70% HR 143-161bpm
Intensity – RPE 15-17 15-17
Exercise BP
Resist Training Ex wt x sets x rep range wt x sets x rep range wt x sets x rep range wt x sets x rep range wt x sets x rep range
Weighted kettlebell 20x3x10 20x3x10
squat to lateral leg lift
Squat Jumps BWx3x10 BWx3x10
Kettlebell swing 10x3x10 10x3x10
Wall sit 10x2x15sec 10x2x15sec
Curls with bar 15x2x10 15x2x10
Kettlebell overhead 10x3x10 10x3x10
press
Kettle bell Bent row 10x3x10 10x3x10
Lateral Arm Abduction 10x3x10 10x3x10
Leg raise Clap BWx1x30sec BWx1x30sec
Russian Twist BWx1x30sec BWx1x30sec
In and Out BWx1x30sec BWx1x30sec
Crunches BWx1x30sec BWx1x30sec
Shoulder tap plank BWx2x10 BWx2x10
Reverse Crunch BWx1x30sec BWx1x30sec
Down and Up plank BWx1x30secs BWx1x30secs
Straight leg Crunch BWx1x30secs BWx1x30secs
Cool-down
Mode TM walk speed 3.0mph TM walk speed 3.0mph TM walk speed 2.5mph TM walk speed 2.5mph
no grade and stretch no grade and stretch no grade and stretch no grade and stretch
Duration 15 mins 15 mins 15 mins 15 mins
Intensity (HR & RPE) 40-50% HR 124-137bpm 40-50% HR 124-137bpm 40-50% HR 124-137bpm 40-50% HR 124-137bpm
RPE 12-14 RPE 12-14 RPE 12-14 RPE 12-14
Flexibility Exercises Sets Duration Sets Duration Sets Duration Sets Duration Sets Duration
Arm Stretch 1 10 sec 1 10 sec 1 10 sec 1 10 sec
Hamstrings Stretch 1 10 sec 1 10 sec 1 10 sec 1 10 sec
Glutes Stretch 1 10 sec 1 10 sec 1 10 sec 1 10 sec
Quadriceps Stretch 1 10 sec 1 10 sec 1 10 sec 1 10 sec
Back Stretch 1 10 sec 1 10 sec 1 10 sec 1 10 sec
Abdominal Stretch 1 10 sec 1 10 sec 1 10 sec 1 10 sec
EXERCISE SCIENCE SENIOR SYNTHESIS – Weekly Prescription and Logs – Page 2

Name: Mia Rastall Client Name: Savannah Smith Week Number: 4 Week Dates: 10/14/2020-10/15/2020
Session 1 Session 2
Client Notes
Rate the following (1 = poor, 5 = great)
Overall Session 3 4
Client’s Attitude 4 5
Client’s Compliance 4 5
Your Comfort Level With Client 5 5

List any pain/discomforts/concerns Client was experiencing muscle tightness in Client had mild soreness in quadriceps and glutes.
quadriceps during exercises Client also had mild soreness in shoulders

Wellness topic and brief explanation Improving on performance of exercises. Muscular Improving on ab exercises. Client’s attitude is great.
Examples: stress, CHD risk factors, nutrition, ways strength and endurance are improving. Client Continue staying hydrated and eating healthy.
to increase activity, goal setting, fluid replacement, becoming more comfortable with exercises.
motivation…

Suggestions to improve your session with client next Stay hydrated, stretch, and keep a good attitude. Stay hydrated, stretch, and keep a good attitude.
time:
This Semester’s SMART BEHAVIORAL Goals (SBL): Must relate to IOs a& WBGs Intended Outcomes (IOs)
1. By the end of the semester my client will be able to hold in plank position for 30 seconds. 1. Client will perform core and ab exercises twice a
week
4. Client will practice holding plank position for 30 secs
once a week

2. By the end of the semester my client will be able to complete a set of lunges without struggle. 2.Client will perform lower body exercises 3 times a
week
5. Client will practice proper lunge exercises once a
week

3. By the end of the semester my client will lose 10 pounds 3. Client will exercise 3 days a week of moderate
activity and 2 days of vigorous
6. Client will drink gallon of water a day
This Week’s SMART BEHAVIORAL Goals (WBG): This must be very specific (FITT, the actual day, number of times, etc.)
Goal: By the end of the week client would have completed all sets of core exercises twice a week
Confidence Ruler (1-10): 7 Completed %:100 WBG related to IO#:1&4 WBG related to SBG#:1
Explain % completed: Client completed all sets of core exercises
Goal: By the end of the week client would have completed lower body exercises during our session and on her own
Confidence Ruler (1-10): 7 Completed %:100 WBG related to IO#: 2&5 WBG related to SBG#:2
Explain % completed: Client completed all lower body exercises during our session on 10/14/2020 and on her own

Goal: By the end of the week my client would have completed all her exercises during our two sessions
Confidence Ruler (1-10): 8 Completed %:100 WBG related to IO#:3&6 WBG related to SBG#:3
Explain % completed: Client completed all her exercises during our two sessions.