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    45 views3 pages

    Exercise Science Senior Synthesis Prescription 1

    Uploaded by

    api-641155139

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
    Flag for inappropriate content
    of 3
    cy Met a ef ence Selr yah asl rece Prserpin MaMREL ‘Student's Name: Clay Met rm nee ‘L.Candiovascular Fitness Predicted maximal oxygen consumption: 42.38 ml/kg/min (Use value from pre-test to best represent the client's VOsa) A. Steady State Mode(s): ‘Treadmill ee Frequency (List specific days): ‘Tuesday and Thursday Intensity: 130-161 bpm - 13-16 RPE. Resting HR: 56 bpm Predicted maximal heart rate (220-age): 180 bpm Steady state intensity range: 60% 0 85% ‘Karvonen formula: MHR — RHR x (intensity 9) + RHR = Target or exercise heart rate Lower end or range: 180bpm - Sébpm x (60%) + S6bpm= 130 bpm Upper end or range: 180bpm - Sbpm x (85%) + S6bpm = 161 bpm. Exercise HR range: 130 bpm to 161 bpm RPE range: 131016 Duration: 10 minutes a i 3: S mim ity: 72-108 bpm- 7 el Warm aration: 5 minutes Intensity: 72-108 bpm- 7-10 RPE_— Mode(s): Treadmill Run, Stairclimber - Cookdown: Duration: 5 minutes Intensity: 72-108 bpm- 7-10 RPE, ‘Mode(s): Walk on Treadmill, Walk on Track Scanned with CamScanner 2.Masentar Fitness [Machine or Equipment] Muscle | Weight ] Sets | RepRange] Days ofthe Week Putin the intended | Group(s) order 1 BarettBench Press [Chestand 115s. [3 8-10 | Tuesday Triceps aes Biceps —[45tbs. [3 [12-15 | Tuesday 3. Modified Eeceatic |Chestand [Body [3 |a-10 | Tuesday Push-Ups [Shoulders | Weight 4, Weighted plank elds [Abdominals |101bs. [3 [45 Fuoco > seconds: 1 minute 5. Medicine Bat [Abdominals [2ibs. [3 [1012 | Tueeaay—~ Russian Twists land Jobiques 6: Dumbbell Shoulder [Shoulders 30m. |S [e10 | Frarsdey— on Press dumbelis oe E* Fy taPutDowss [Bacitats |1001bs. [3 [10-12 frrwreday —~4> , fs Dumbbell Spit Squats [Quads) 25. [3 [6-Beach | Thursday eZ Giutes | dumbelts leg fo Leg Press CalfRaises [Caves [100ibs. [3 [12-18 | Thursday 10, Barbell RDL. Hamstrings [o5ibs. 3 [10-12 | Thursday ‘3. Hleibility Frequency (List specific days): Tuesday and Thursday alter cooldown i wy sigs Intensiy: SoACGipMGERPE AD Dior Repetitions: 2 Duration of Stretch: 10-20 seconds Describes stretches: Modified Hurdler Stretch = Sole of one foot is pressed against the inner knee ofthe opposite straightened leg while seated, client reaches with, ‘opposite arm to touch as close as possible to toe of extended leg with head down, designed to stretch hamstrings. Shoulder Crossbody Stretch

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