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

Name: Kamille Ward Client Name: Ryan Jordan Week Number: 5 Week Dates: Oct 11th – Oct 17th.
Days Rx1 Session1 Rx2 Session 2 Other
Day/Date & Time Oct 16th – 12:30 (virtual) Oct 17th – 10:00 (virtual
Body Weight N/A N/A
Resting HR N/A N/A
Resting BP N/A N/A
Warm-Up
Mode Jogging/Stretching Dynamic Warm Up Jogging/Stretching Jogging/Stretching Dynamic Stretch
Duration 10 minutes 7 minutes 10 minutes 7 mins 5 mins
Intensity (HR & 9-11 RPE, 90 - 100 bpm - N/A 9-11 RPE, 90 - 100 bpm - N/A 9-11 RPE – 90-100 bpm
RPE) GOAL GOAL
Cardiorespiratory
Mode(s) Plyometric/Circuits Circuit Training Plyometric/Circuits Plyometric/Circuits Treadmill Run
Duration 30 mins 30 mins 30 mins 30 mins 10 mins
Intensity – HR 60-80% of HRmax END – 148 bpm (apple watch 60-80% of HRmax END – 142 bpm – (apple watch) 60% to 80% of HRmax
Intensity – RPE 12-15 RPE 12-15 RPE 12-15 RPE 12-15 RPE 11-13 RPE
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
BW Squats – 8 to 15 reps Squat Jumps – 20 reps - 3 BW Squats – 8 to 15 reps Goblet Squats - 20 reps – 3 sets 10 Push Ups – 2 sets
per set… 3 sets sets per set… 3 sets
Split Squats – BW – 2 sets Push-Ups – 10 reps – 3 sets Split Squats – BW – 2 sets Reverse Lunge – 20 reps (10 20 Crunches – 2 sets
– 8 to 15 reps – 8 to 15 reps each leg) – 3 sets
Squat Jumps – BW – 2 Alternating Lunges – 10 each Squat Jumps – BW – 2 Burpees – 10 reps – 3 sets 10 Squats – 2 sets
sets – 8 to 15 reps leg sets – 8 to 15 reps
Leg Curls on MedBall – 2 Tricep Dips – 10 reps – 3 sets Leg Curls on MedBall – 2 Crunches – 30 seconds – 3 sets 10 Burpees. – 2 sets
sets – 8 to 15 reps sets – 8 to 15 reps
BW Step Ups – 2 sets – 8 6 inches – 30 seconds – 3 sets BW Step Ups – 2 sets – 8 Shoulder Taps – 30 seconds – 3 1 Min Plank – Split into 30
to 15 reps to 15 repss sets sec each – 2 sets
DB Curl -15 to 25 lbs -2 Plank – 35 seconds – 3 sets DB Curl –15 to 25 lbs -2 Jack Knifes – 30 seconds – 3
sets – 8 to 15 reps sets – 8 to 15 reps sets
Mountain Climbers – BW Mountain Climbers – BW
– 2 sets.. 15 to 20 reps – 2 sets.. 15 to 20 reps
Plank – 30 seconds – 2 Plank – 30 seconds – 2 sets
sets
Jump rope- 2 sets– 30 sec Jump rope- 2 sets– 30 sec
Cool-down
Mode Treadmill Walk Walk Treadmill Walk Walk Treadmill Walk
Duration 5-10 mins 5-10 mins 5-10 mins 5-10 mins 5-10 mins
Intensity (HR & 90-100 bpm & 7-10 RPE N/A 90-100 bpm & 7-10 RPE N/A N/A
RPE)
Flexibility 2 Sets – 20-30 sec each 2 Sets – 20-30 sec each 2 Sets – 20-30 sec each 2 Sets – 20-30 sec each 2 Sets – 20-30 sec each
Exercises
Quad Stretch Quad Stretch Quad Stretch Quad Stretch Quad Stretch
Toe touch Toe touch Toe touch Toe touch Toe touch
Hamstrings Stretch Hamstrings Stretch Hamstrings Stretch Hamstrings Stretch Hamstrings Stretch
Hip Flexor Stretch Hip Flexor Stretch Hip Flexor Stretch Hip Flexor Stretch Hip Flexor Stretch
Triceps Stretch/ Arm Triceps Stretch/ Arm Stretch Triceps Stretch/ Arm Triceps Stretch/ Arm Stretch Triceps Stretch/ Arm
Stretch Stretch Stretch
EXERCISE SCIENCE SENIOR SYNTHESIS – Weekly Prescription and Logs – Page 2
Name: Kamille Ward Client Name: Ryan Jordan Week Number: 5 Week Dates: Oct 11 – Oct 17th
Session 1 Session 2
Client Notes
Rate the following (1 = poor, 5 = great)
Overall Session 5 4.5
Client’s Attitude 5 4
Client’s Compliance 5 5
Your Comfort Level With Client 5 5

List any pain/discomforts/concerns
- Good session overall. Motivated and
apologetic for missing last weeks sessions.
- This was a makeup from Wednesday session
- Client seemed very tired… she struggled
with motivating herself but at the end
mentioned that I helped her get through it
with motivating her while she exercised

Wellness topic and brief explanation - Needs to find a better time to fit in a 3rd - Stressed due to Hamlet play that she is a
Examples: stress, CHD risk factors, nutrition, ways session by herself part of…mentioned having a problem with
to increase activity, goal setting, fluid replacement, circulation in fingertips
motivation…

Suggestions to improve your session with client next - Once in person again, ankle strengthening -Help her find more ways to internally
time: exercises with therabands motivate herself along with my motivating
This Semester’s SMART BEHAVIORAL Goals (SBL): Must relate to IOs a& WBGs Intended Outcomes (IOs)
1. My client will lose 3.5 pounds by the end of the semester by exercising at least 3 times per week. 1. Have healthier and more balanced meals through eating more protein and
more vegetables 4. Drink 64 oz water daily

2.My client will lose 1% BF by the end of the semester by exercising at least 3 days per week. 2.Strength train at least 2 times per week 5. Limit alcohol consumption

3.My client will improve muscular strength by 5 pushups by the end of the semester by doing strength training at least 3 days per week. 3. Speak with the dietitian & come up with
a plan 6.Aerobic exercise to 150 min/week
This Week’s SMART BEHAVIORAL Goals (WBG): This must be very specific (FITT, the actual day, number of times, etc.)
Goal: My client will exercise 3 days this week, specifically on Monday at 12:30pm, Wednesday at 12:30pm, and Friday at 12:30pm, at moderate intensity, for 30 to 40
mins each session, with a HR range between 130-140 bpm. This exercise will consist of strength training and cardiovascular exercise.
Confidence Ruler (1-10): 6 Completed %: 75% WBG related to IO#: 2, 6 WBG related to SBG#:1, 2, 3
Explain % completed: Client made up missed workout from Wednesday, with our session on Saturday. She did not exercise on her own on Monday.

Goal: My client will focus on flexibility exercises at low intensity at least 4 times this week, specifically on Monday, Wednesday, Friday, and Saturday to maintain her
flexibility levels at the end of the semester. She will focus on flexibility for about 10 mins for each of these days. She will complete a variety of flexibility stretches and
exercises.
Confidence Ruler (1-10): 10 Completed %:100% WBG related to IO#: 2, 5 WBG related to SBG#:3
Explain % completed: Client worked on this in dance classes this week, specific flexibility sessions in her dance classes.

Goal: My client will walk for 30 mins a day for 5 days this week. This will be on Monday, Tuesday, Wednesday, Thursday, and Friday. This can be broken up into
different time slots. This will be at low to moderate intensity.
Confidence Ruler (1-10): 8 Completed %: 100% WBG related to IO#: 6 WBG related to SBG#: 1, 2
Explain % completed: Client specifically walked on her own this week for 30 mins since she missed the previous weeks sessions.