Exercise Science Senior Synthesis

Exercise Prescription Number 1

Student’s Name: Tanner Froehlich and Omar Ward

Client’s Name: Channing Griffin Age: 19

1. Cardiovascular Fitness

Predicted maximal oxygen consumption: 24.07 ml/kg/min

(Use value from pretest to best represent the client’s VO )
2MAX

A. Steady State

Mode(s): Treadmill, Recumbent Bike

Frequency (List specific days): Sunday
Intensity: Moderate
Resting HR: 94BPM Predicted maximal heart rate (220-age): 201

Steady state intensity range: 50% to 85%

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

Lower end or range: 201 - 94 x (.5) + 94 = 148 bpm

Upper end or range: 201 - 94 x (.85) + 94 = 185 bpm

Exercise HR range: 148 bpm to 185 bpm

RPE range: 11 to 14

Duration:
Treadmill: 5 minutes walking at 3 mph. Then, 5 minutes running at 5 mph. Then ,5 minute cool down walking at 2 mph
Recumbent Bike: 5 minute warm up, 5 resistance, attempted to stay above 60 revolutions per minute. Then, resistance was
bumped up to 14 and biked for 10 minutes attempted to stay above 60 revolutions per minute. Then, biked on no resistance at
his own pace to cool down for 5 minutes.

A. Interval Training (if applicable)

Mode(s): ___________________________________________________________________________
Frequency (List specific days): ________________________________________________________
Describe the intensity and duration of intervals (include intensity ranges):

Total Duration of Interval Training Session: _____________________________

Warm-up: Duration: Intensity:

Mode(s):
Cool-down: Duration: Intensity:

Mode(s):
2. Muscular Fitness
Machine or Equipment Muscle Weight Sets Rep Range Days of the Week
– Put in the intended Group(s)
order
1. Bodyweight Squats Legs: Bodyweight, 4 10-12 reps Friday→ cancelled
Glutes, focus on
quadriceps, range of
hamstrings motion and
form
2. Bodyweight Reverse Legs: Bodyweight, 4 6-8 reps each Friday→ Cancelled
Lunge Glutes, Focus on leg
hamstrings, range of
core motion and
form
3.Dumbbell Press Chest, 5 pounds 3 6-8 reps Friday→ Cancelled
triceps, each
Anterior dumbbell,
deltoids focus on
range of
motion and
form
4.Incline Push Up on Chest, Bodyweight, 3 4 reps Friday→ Cancelled
Bench triceps, focus on
anterior range of
deltoids motion and
form
5. Lat Pulldown machine Biceps, 20 pounds, 3 10-12 Friday→ Cancelled
Trapezius, focus on
latissimus range of
dorsi, motion and
posterior form
deltoids
6.

7.

8.

9.

10.

11.

12.

13.
14.

15.

3. Flexibility
Frequency (List specific days): Sunday 9/26/21

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

Repetitions: 3 Duration of Stretch: 10 Seconds Each Leg Intensity: Light

Describe/list stretches:
Warm Up:Knee hug stretch, grab knee hold for 10 seconds each 3 times
Spiderman stretch, lunge and then put both of your elbow on the ground inside of the leg extended after that you
straighten your legs into a hamstring stretch 10 seconds 3 times each leg
Quad stretch-grab the top of the foot with the same arm and pull it up to your buttox while holding the wall with your
other hand do this 10 seconds 3 times each leg

Cool Down:Lying on back knee hug- lay flat on your back grab the knee of a leg while keeping the other flat and pulling
it towards your chest for 10 seconds 3 times each leg
Cradle stretch-lie on your back put a foot flat on the ground with the knee up, put your opposite leg crossed on the knee
and push on the knee of the leg that is crossed for 10 seconds 3 times each
Calf Stretch-Heel up on on the wall lean forward and stretch out the calves and hamstrings for 10 seconds 3 times each
leg
Scorpion to child's pose Stretch-lie flat on stomach with hands under armpits and push up and lean the spine backwards
hold for 15 seconds then transition into child's pose for 15 seconds 3 times each way.

1. 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.Write your specific plan to help your
client manage body weight:

a. Our client’ s main goal is to become stronger and feel better about himself. As for modifying his body composition, our
client should work on all aspects of exercise with an emphasis on cardiovascular training and resistance changing. The
main goal is to increase muscle mass and by doing this, he will subsequently improve his body composition and lose
body fat as well.
b. Various body composition measures showed that he had an above average level of body fat on him and also showed
that his strength was a weak point in his health. Our client’s BIA score was 29.6% which is classified within the 5th to
10th percentile and is rated as very poor. Coinciding with the BIA score is the BMI scale which placed him at a score of
25.4 which is ranked as overweight. Our client was unable to perform many of the strength tests well and failed on one
of them. Our client was unable to perform any reps of the YMCA Bench Press Test and ranked at very poor. To go
along with this is the push up test where he was only able to perform 2 push ups which ranked him as poor. His grip
strength test was 25.1 kg in his right hand and 22.7 kg in his left hand both of these scores were under the 5th
percentile. The tests back up our goals to increase muscle mass and decrease body fat.
c. The best thing to do to help increase muscle mass and decrease body fat is to put in a conscious effort to go to the gym
and work both cardiovascular and resistance training. Starting off with two days a week will help get you started and
put you on the right path to achieve your goals. The best piece of advice we can give is that you will get what you put
in. Once we get the ball rolling, we hope to have you workout four times a week. Three days of resistance training with
a little bit of cardio mixed in and one day of cardiovascular training. The first two days of training will be upper body
and lower body, respectively. Our warm up is going to be flexibility and stretching and our cool down is going to be
cardio for those days. The third day will be cardiovascular training with a focus on moderate intensity and getting the
 heart rate at a steady state. The warm up and cool down for this day will be flexibility and stretching. The final day of
exercising will be a full body HIIT workout that will work cardiovascular and strength training. Three off days a week
are required and will be added as one off day after the first two days and two off days after the second two days.

1. Goal Setting – List your client’s intended outcomes for the semester. Beside each intended outcome, briefly explain how this
prescription will help him/her achieve these outcomes and how will you measure the progress towards the outcomes.
1. Strengthen Upper Body
a. The prescription will help him strengthen his upper body by encouraging him to work specific parts of
the upper body on our full body workouts. After he gets more comfortable in the gym, he can go on his
own and add an extra day to his workouts where he focuses specifically on upper body. We will measure
his progress by testing his strength with various tests and show him his increase in weight that he can lift.
2. Lose Body Fat
a. The prescription will help him lose body fat by attempting to have him push hard on our cardio and
interval training days. Although we cannot be there for the extra days that we meet with him, we will
have a plan put forth for the days that he can go by himself. We can measure his body fat loss by using
the BIA scale biweekly and testing his fat percentage.
3. Increase cardiovascular endurance
a. The prescription will help him increase his cardio endurance by having him do a day of only aerobic
exercises when we are with him to get his heart rate up and strengthen his body. The more he works and
trains his body through exercises like running and bicycling, the stronger he will get and he will be able
to gain more endurance. We can test this by having him do a mile run test to see how fast he can get it
and every other week, we will retest him to see his improvements from the week before and show him
the progress he makes.
4. Perfect his exercise form
a. The prescription will help him improve his form by starting off with very light weight or no weight at all
and with us guiding him through each exercise. Before he is allowed to move up in weight and intensity,
we will make sure that his form is good and he understands how his body is moving. We can measure his
progress by taking videos of him doing each exercise starting with the first week and show him how he
has improved each week and continue to do so until he has gotten the form correct.
5. Strengthen Lower Body
a. The prescription will help him strengthen his lower body by encouraging him to work specifically his
lower body and core one day a week outside of the days we train full body with him. By getting that extra
day in himself later on, he will be able to increase his strength more than if he only worked out one day
with us. We can measure the progress similarly to the upper body by running various tests and keep
increasing the weight on the exercises he does.
6. Get into a regular routine
a. The prescription will help get him into a regular routine by showing him many different exercises he can
do on his own and having guidance on what to do on the days that we are not there. The more he works
with us, the more comfortable he should get with working out and the easier it will be to go off on his
own and workout. We can measure his progress by talking with him and asking him if he has gone out
and exercised on his own. We will also encourage him to do so and if he needs any help, he can contact
us and we will help him with whatever he needs.