Testing & Prescription

Andrew, Derek, Jared

Semester Project
1. Peer Reviews
a. Prior to submitting your work for a grade, one copy should be submitted to a peer in
class using the same rubric as the instructor to grade. Your peer will read your paper
and provide feedback using the rubric for possible changes to be made prior to grade
submission. Your peer review should be attached to your formal copy.
2. Who is your client & detailed exercise history
a. Basic client description (who is your client, age, hgt, wgt, and ACSM physician clearance
with an explanation as to what this means for participation).
Name: RO
Age: 55 years old
Height: 6’2
Weight: 201 lbs (91kg)
BP: 130/84 mmHg - Good
HR: 68 bpm - Good
BMI: 25.8 - average
Diseases/Conditions: N/A
Background: Played college baseball, overall pretty fit, exercises 2-3 times a
week
Family History: Father has had multiple heart attacks. Older brother A-Fib.
Fitness goals: Muscular endurance improvement, to be able to exercise more
days a week without fatigue.
Push-up test: 10 - poor
Curl-up test: 21 - average

b. Current aerobic exercise & predicted VO2 from YMCA cycle ergometer test or other CR
fitness test (Summarize in a few sentences and then display the specific information in a
table).
Treadmill jog: Vo2 MAX: 29.80 ml/kg/min - Fair
Bike: VO2 MAX: 31.4 ml/kg/min- Fair

c. Current musculoskeletal exercise (Summarize in a few sentences and then display the
specific information in a table).
- Light Weight Training; 2 days per week
- Light Cardiovascular Endurance Training; 1 day a week

d. Client’s exercise preferences and attitudes. How much time does your client realistically
have to devote to exercise?
- Enjoys exercising when he has the time.
- Is the head coach of the baseball team, so he exercises during team workouts.
 e. What motivates your client to exercise? What are barriers to exercise for your client?
- Wants to continue to stay in shape to be able to work out and be more involved as a
baseball coach.
- Barriers will be time restraints, lack of energy after a full day of work/baseball

Client’s Current Exercise History

Aerobic Exercise
Frequency Intensity Type Time Location

Monday, Friday RPE = 12-14 HIIT 45 min Weight Room

Wednesday RPE = 14-16 Elliptical / 30 min Fitness Center /

Outdoor Run Outside

- - - - -

Resistance and Flexibility Exercises (list resistance exercises in the order in which they are currently
performed)
Exercise Frequency Intensity Sets Reps Additional Info

DB Bench Press M 60 lbs. 4 10-12 -

Assisted Pull-Ups M Body Weight 3 6-8 Banded Assistance

Yoga Push-Ups M Banded Resist. 3 12-15 -

Back Squats F 135 lbs 4 8-10 EMOM

Bench Step Ups F Body Weight 2 8-10 ea. -

Walking Lunges F - 1 400m One track lap

3. Explain Fitness Components: (written to client)

A. Define the component

a. Flexibility
Is the ability of each joint to move through the available range of motion for a
specific joint. Examples would be stretching individual muscles or the ability to
perform certain functional movements such as the lunge. The sit and reach test is
most often used to test flexibility.
b. Muscular Endurance
Is the ability of the muscles to perform continuous without fatiguing. Examples
would be cycling, step machines and elliptical machines.
 c. Muscular Strength
Is the amount of force a muscle can produce. Examples would be the bench
press, leg press, or bicep curl. The push up test is most often used to test
muscular strength.
d. Cardiovascular Endurance
Is the ability of the heart and lungs to work together to provide the needed
oxygen and fuel to the body during sustained workloads. Examples would be
jogging, cycling, and swimming. The Cooper Run is used most often to test
cardiovascular endurance
e. Body Composition
Is the amount of fat mass compared to lean muscle mass, bone and organs. This
can be measured using underwater weighing, skinfold readings, and bioelectrical
impedance. Underwater weighing is considered the “gold standard” for body fat
measurement, however because of the size and expense of the equipment needed
very few places are set up to do this kind of measurement.

B. Explain why this fitness component is important to your client

For flexibility, the client should focus on getting in a good stretch after exercising to be
able to continue to have each joint be available through the available range of motion since
the client wants to be more active with their coaching. A proper stretching cool down after a
workout or an active practice will help him maintain or improve the client's current range of
motion and help prevent injury.
For muscular endurance, the client should continue exercising with a focus on improving
exercise time without fatiguing. An example of this would be being able to cycle for an
extended period of time without fatiguing, and improving on the time before fatigue over an
extended period of time/ through a workout program. Duration of exercise periods should be
increased before intensity for an increase and improvement to muscular endurance.
Muscular strength, a primary focus and goal of our client, will continue to improve with
weight and resistance training. As our client continues to progress in their program, we will
be able to advance them both in duration, and also intensity. Adequate rest between training
sessions should also be addressed, as recovery is important in rebuilding muscle, and in turn
increasing muscular strength levels.
Cardiovascular endurance, the other component of fitness that our client is looking to
improve, will increase in more ways than just one mode of training. We will help our client
improve their cardiovascular endurance by implementing HIIT workouts to their resistance
training days to target both muscular endurance, strength, and cardiovascular endurance. In
addition to this, we will encourage our client to either run, jog, or use the elliptical machine at
least once a week, if not up to 3 times a week (depending on the fatigue levels of the client).
At the end of the day, when focusing on the above 4 components of fitness, body
composition will take care of itself in a sense - with a healthy, balanced diet. With increased
cardiovascular endurance, muscular strength and endurance, and also improved flexibility,
body composition will also improve. Again, we will encourage our client to implement a
healthy diet - and even refer them to a trusted dietitian.
4. Intended Outcomes and Behavioral Goals:
Cardiovascular Endurance
IO - Jog 30 min. 4-5x/week
BG - Lose 4 lbs. in the first 2 weeks of training
Muscular Strength
IO - Perform 10 push-ups every other day
BG - Perform 20 pushups in the first 2 weeks

5. First week of the exercise prescription tailored to meet the IOs and BGs of your client. As a
professional, you will need to make sure that your client is completing an appropriate,
comprehensive exercise program. However, you may find that you will prioritize components
of exercise during your 60 min session. Please discuss what you will focus on during your
sessions and what the client may be doing in their own time. Take your client through one
day of this prescription serving as his/her personal trainer. Most likely you will discover that
your exercise prescription needs some modification to suit your client. Lastly, you will reflect
on what modifications are needed in your prescription and what you learned from doing this
project.

A) Overview: Written to professional- This is a general description of the program you have
developed for your client. Explain how the program will help meet his/her IOs and BGs and
how you decided on the FITT you prescribed. The overview should also address the FITT for
any planned activities and how intensity will be monitored as well as the planned progressive
overload for the future.
B) Specifics of the exercise prescription: Written for the client- This is week #1 of the program.
It should be written so that it could be followed like a recipe. Everything must be included in
the right order. Include warm up and cool down, speeds, grades, HR, RPE, weight, etc. This
should be clear enough that someone could use it without you being there. Present the
prescription in table or bullet format, organized and easy to understand.
C) Create a data/log sheet to utilize during the exercise session to record all important data.
Include this sheet as well as any calculations in the Appendix.
Squats 3 sets of 20 reps with
● Start with body bodyweight, then go down to
weight, then progress 10 reps with the bar and
to back squats with weighted bar
bar, then progress to
weight on the bar

Dumbbell press 3 sets of 10 with 5 lbs, then

● Start with 5 lbs, go down to 8 reps with more
progress every two weight
sessions

YTI Exercise 3 sets of 10 reps, then go

● Start with 2.5 lbs, down to 8 reps with more
progress with weight weight
every two sessions
● Modification: this is
usually done on an
exercise ball
pertaining to balance,
but we will set a
bench up instead of
an exercise ball for
easier stability.

Calf Raises 3 sets of 20 reps with

● Only body weight, if bodyweight, if holding a
comfortable can hold weight go down to 12 reps
a weight

● Modification: For more

stability, we will go
near a pole so he can
possibly hold onto it
while he does the
exercise

Sit-ups 3 sets of 20, if you can go

● Body weight only more then continue to failure
Push ups 3 sets until failure
● Body weight

● Modification: start on
knees and progress to
more reps, then
progress to regular
push ups.

Deadbugs 3 sets of 20 reps (10 each

● Bodyweight, progress side)
to holding a small
amount of weight
within the first two
weeks

Russian twists 3 sets of 30 reps, 15 reps

● Start with body each side
weight, progress to
holding a plate weight
within the first two
weeks

● Modification: Can start

with heels touching
the ground, can
progress to holding
feet up when ready
(hopefully within the
first two weeks)
 Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Squats, Yoga or Dumbbell Longer run Yoga or Rest day Rest Day
Calf raises, Stretching. presses, YTI (15 Stretching.
Sit-ups exercise, minutes)
and a light Sit-ups and on the
treadmill Push-ups with treadmill
jog (10 a light and ab
minutes). treadmill jog finishers
(10 minutes). including
sit-ups,
deadbugs
and
russian
twists.

Week 2

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Squats Yoga or Dumbbell Longer run Yoga or Rest day Rest Day
(with bar), Stretching. presses, YTI (15 Stretching.
Calf raises, exercise (2.5 minutes)
Sit-ups lbs), Sit-ups on the
and a and Push-ups treadmill
moderate with a and ab
treadmill moderate finishers
jog (10 treadmill jog including
minutes). (10 minutes). sit-ups,
deadbugs
and
russian
twists.
 Week 3

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Squats Yoga or Dumbbell Longer run Yoga or Light run (15 Rest Day
(weighted Stretching presses (20 Stretching. minutes)
bar), Calf with ab (increase minutes) Light Jog
raises finisher weight), YTI on the (15 minutes)
(holding sit-ups, exercise(with treadmill
plate), deadbugs plates), and ab
Sit-ups (with Sit-ups and finishers
and a plates), Push-ups with including
moderate russian a moderate sit-ups,
treadmill twists(with treadmill jog deadbugs
jog (10 plates) (10 minutes). (with plate)
minutes). and
russian
twists (with
plate).

Week 4

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Squats Yoga or Dumbbell Longer run Yoga or Light run (15 Rest Day
(weighted Stretching presses (20 Stretching. minutes)
bar), Calf with ab (increase minutes) Light Jog
raises finisher weight), YTI on the (15 minutes)
(holding sit-ups, exercise(with treadmill
plate), deadbugs plates), and ab
Sit-ups (with Sit-ups and finishers
and a plates), Push-ups with including
moderate russian a moderate sit-ups,
treadmill twists(with treadmill jog deadbugs
jog (10 plates) (10 minutes). (with plate)
minutes). and
russian
twists (with
plate).

Warm up: Brisk walk on treadmill (8 minutes speed 4.5-5.0 grade 0%) with static stretching of
hamstrings, quadriceps, calves, and arms.
Cool down: Slower walk on treadmill (5 minutes speed 3.0 grade 5%) with static stretching of
hamstrings, quadriceps, calves, and arms.
6. Reflection
As you are taking your client through a day of the exercise prescription, note his/her responses to
the exercise. Use a professional data sheet to record information during the sessions. Address the
following questions:
1. What was your client’s reaction to the exercise prescription? What was your reaction to it?
What worked and didn’t work regarding the exercise prescription?
In the first week of the prescription, the client was open and receptive to any and all constructive
criticism. They were willing to push themselves and made the time for each planned session we had
planned. As the instructor, we were very pleased with the outcome of the first week of the
prescription. However, what may not work consistently is the additional sessions planned for the
client to complete on their own due to the lack of time.
2. What changes (if any) would or did you make to your original prescription based on the day
of training? Address how the data/log sheet was utilized and if you would need to make any
modifications to it.
Based on the first week of exercise, the only changes we would make is increasing the duration of
the training sessions in the following week, then increasing intensity the following week. The client’s
response was great and he continues to ask to be pushed to his limits and is seeking a challenge within
every session. The log sheet was appreciated by the client as they were able to see everything that
they would be performing that day, and also was able to see his progress between sets with weights
used.
3. What did you learn from this class assignment?
There are specific ways in which to challenge and push your client - and I learned that it begins
with the first prescription written for your client. If the first week of the prescription is written in a
way that is extremely challenging and “too much” for the client, they may be turned away and not as
motivated to work out because they may be timid. When you start with less, it may motivate the
client to do more the next time, and in turn keep them coming back for more.
 Possible
Client description/Exercise History 3
Client description and risk stratification level given
Exercise History includes FITT for all exercise (table included)
Preferences, motivations, and barriers are explained

Fitness Components 3
Fitness Component identified & correctly defined
Importance for this component to this client is explained
Written to client

IOs & BGs 3

2 Intended Outcomes (with insight as to why this is an I.O.)
2 Behavioral Goals related to outcomes (SMART)

Exercise Program 10
Overview: Explanation of how the program is aligned with the I.O.s (specificity)
Includes appropriate FITT for all planned exercises
Includes appropriate plan for progression
1 week program is detailed and needs no further explanation (recipe card)
Includes Intensity, Time, Type, Mode, Warm & Cool, Rest, etc.
Exercises are in appropriate order
If needed, text explains potentially confusing or ambiguous items

Reflection 5
Insightful comments on: observations from client
what worked and what did not work

changes made to the program

changes you would make to your data/log sheet

What did you learn from the experience
Exercise documentation included (Appendix)

Writing (see attached rubric) 6