Exercise Science Senior Synthesis

Exercise Prescription Number 1

Student’s Name: Kamille Ward

Client’s Name: Ryan Jordan Age: 20

1. Cardiovascular Fitness
Predicted maximal oxygen consumption: YMCA Bike: 24.69 ml/kg/min
(Use value from pretest to best represent the client’s VO 2MAX)

A. Steady State
Mode(s): jogging, biking
Frequency (List specific days): Monday
Intensity
Resting HR: 82 bpm Predicted maximal heart rate (220-age): 200 bpm

Steady state intensity range: 50% to 70%

Karvonen formula: MHR – RHR x (intensity %) + RHR = Target or exercise heart rate

Lower end or range: 200 – 82 x (.50) + 82 = 141 bpm

Upper end or range: 200 - 82 x (.70) + 82 = 165 bpm

Exercise HR range: 141 bpm to 165 bpm

RPE range: 11-13

Duration: 30 minutes

B. Interval Training (if applicable)

Mode(s): Jump Rope, Plyometric Jumping, Tabata workouts, circuit training
Frequency (List specific days): Friday
Describe the intensity and duration of intervals (include intensity ranges):
Interval 1: 30 seconds of work, 1 minute rest – 60% - 70% of MHR
Interval 2: 45 seconds of work, 45 seconds of rest – 70% -80% of MHR
Interval 3: 1 minute of work, 30 seconds of rest – 80% - 90% of MHR
Rest between each set

Total Duration of Interval Training Session: 30 minutes

Warm-up: Duration: 5-10 minutes Intensity: 9-11 RPE

Mode(s): exercise bike/treadmill

Cool-down: Duration: 5-10 minutes Intensity: 9-11 RPE

Mode(s): exercise bike

 2. Muscular Fitness

Machine or Equipment Muscle Weight Sets Rep Range Days of the Week
– Put in the intended Group(s)
order
1. BW Squats Quadriceps, BW 2 8-15 reps Monday/Friday

2. Push-Ups Pectoralis BW 2 8-15 reps Monday/Friday

Major
3. Split Squat Quadriceps BW 2 8-15 reps Monday/Friday

4. Mountain Climbers Full Body BW 2 15-20 reps Monday/Friday

5.Leg Curls Hamstrings BW 2 8-15 reps Monday/Friday

6.Step Ups Quadriceps BW 2 8-15 reps Monday/Friday

7. DB Curl Biceps 15-25 lbs 2 8-15 reps Monday/Friday

Brachii
8. Squat Jumps Lower Body BW 2 8-15 reps Monday/Friday

9. Plank -30 seconds Rectus N/A 2 N/A Monday/Friday

Abdominis
10. Jump Rope – 20 Ankles, N/A 2 N/A Monday/Friday
seconds Knees, Hips

11. Shoulder Press Shoulders, 15-25 lbs 2 8-15 reps Monday/Friday

Upper Back
12.

13.

14.

15.
 3. Flexibility
Frequency (List specific days): Monday/Friday

Timing – Circle those that apply: after warm-up during session after cool-down

Repetitions: 2 reps Duration of Stretch:20-30 seconds Intensity: Low Intensity; 10-11 RPE

Describe/list stretches:
Quad Stretch – standing straight up, pull up one foot and hold at buttocks; repeat with
other leg
Toe Touch – reach down to touch toes; hold
Calf/Hamstring Stretch – sit on the ground and extend on leg out in front of you; take
the other leg and place it so that your foot is bent and resting on the inside of the knee of
the opposite leg that it extended… reach out and try to touch your toe, and pull toe back
towards you; repeat with other side
Hip Flexor Stretch- get into lunge position, make sure front knee isn’t further than your
toe… keep torso upright and push hips forward; repeat with opposite leg
Arm/Shoulder Stretch – pull opposite arm across body and hold; repeat for opposite
side
Triceps Stretch – arms overhead; pull one elbow behind your head and repeat for
opposite arm

4. Body Composition
Additional prescription for modifying body composition: a) Explain how your client should modify
body composition. This may be a decrease in body weight, increase in body weight, decrease in body fat,
maintenance or increase in muscle mass, no change, etc. b) Explain how you came to this conclusion
based on the various body composition measures that you calculated for your client. Provide data and
rating of each test used in your explanation. c) Formulate an explanation that you will give to your client
about how he/she can modify or maintain body composition for this semester.

A. My client should work on decreasing body weight as well as decreasing body fat
percentage. We will also work to increase her muscle mass and muscle endurance.
B. Based on my clients body composition, she is in the very poor range for both skinfolds
and BIA based on the ACSM norms. She is also overweight according to her BMI. My
clients skin folds were 42.02% while her BIA was 38.1%. According to her age of 20
years old, she is in the very poor range. Her BMI was 29.1 kg/m 2 which is considered
to be overweight.
C. Over the course of the semester, we should work on a combination of cardiovascular
endurance exercises as well as muscular strengthening exercises to help improve your
body composition scores. Improving these scores will improve overall health and
improve the ability to perform activities that are done on the daily such as steps,
walking around campus, etc.