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Exercise Prescription #2
Sydney Kanuch
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Exercise Science Senior Synthesis
Exercise Prescription Number 2

Student’s Name: Sydney Kanuch

Client’s Name: Lisa Carino Age: 57

1. Cardiovascular Fitness
Predicted maximal oxygen consumption: 26.08 mL/kg/min
(Use value from post-test to best represent the client’s VO2MAX)

A. Steady State
Mode(s): Treadmill Walk
Frequency (List specific days): Wednesdays & Fridays
Intensity: 80 bpm - 130 bpm
Resting HR: 84 bpm Predicted maximal heart rate (220-age): 163 bpm

Steady state intensity range: 50% to 85%

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

Lower end or range: 163 bpm - 84 bpm x (50%) + 84 bpm = 123.5 bpm

Upper end or range: 163 bpm - 84 bpm x (85%) + 84 bpm = 151.15 bpm

Exercise HR range: 124 bpm to 152 bpm

RPE range: 12 to 15

Duration: 15 minutes
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2. Muscular Fitness

- Mondays & Wednesdays = upper body/core

- Tuesdays & Thursdays = lower body/core

Machine or Equipment Muscle Weight Sets Rep Range Days of the Week
– Put in the intended Group(s)
order
1. Bench Press Chest, 55 lb 3 10 Mondays & Wednesdays
Shoulders,
Triceps
2. DB 1 Arm Row Shoulder, 20 lb 3 12 Mondays & Wednesdays
Lats, Upper
Back
3. Close Grip Lats, Back 30 lb 3 12 Mondays & Wednesdays
Pulldown
4. DB Front Raises Shoulders 15 lb 3 15 Mondays & Wednesdays

5. Tricep Extension Triceps 35 lb 3 12 Mondays & Wednesdays

6. Face Pulls Shoulders, 35 lb 3 12 Mondays & Wednesdays

Upper Back
7. Deadbugs Abdominals Bodyweight 3 12 Mondays & Wednesdays

8. Reverse Crunch Abdominals Bodyweight 3 12 Mondays & Wednesdays

9. Heel Touch Obliques, Bodyweight 3 12 Mondays & Wednesdays

Abdominals
1. Leg Press Quads, 140 lb 3 12 Tuesdays & Thursdays
Hamstrings,
Glutes
2. DB Goblet Squats Quads, 20 lb 3 12 Tuesdays & Thursdays
Hamstrings,
Glutes
3. Side-to-Side Lunge Quads, Bodyweight 3 12 Tuesdays & Thursdays
Hamstrings, + 5 lb
Glutes
4. One leg DB Squat Quads, 20 lb 3 12 Tuesdays & Thursdays
Hamstrings,
Glutes
5. Hamstring Hamstrings 70 lb 3 12 Tuesdays & Thursdays
Extension

6. DB Calf Raise Calves 25 lb 3 15 Tuesdays & Thursdays

7. Elbow Plank Hold Abdominals Bodyweight 3 40 seconds Tuesdays & Thursdays

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3. Flexibility

Frequency (List specific days): Mondays, Tuesdays, Wednesdays, Thursdays, & Fridays

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

Repetitions: 3 reps Duration of Stretch: 30 seconds for each rep Intensity: Mild Discomfort

Describe/list stretches:

● Chest Opener Stretch

○ Stand up tall.
○ Hold both arms in front, hands palm-to-palm.
○ Inhale deeply and smoothly draw your arms out and back.
○ Take in several deep, cleansing breaths and feel your chest and shoulders open.
● Cross-Body Shoulder Stretch
○ Start standing tall. Grab one arm above your elbow with your
opposite hand, and pull it across your body toward your chest until
you feel a gentle stretch in your shoulder.
○ Make sure to keep your elbow below shoulder height.
○ Hold for 30 seconds and then repeat on the other side.
● Overhead Triceps Stretch with Towel
○ Place one arm above your head while holding one end of the towel. Reach the
opposite arm behind your lower back and grab the opposite end of the towel. Pull
down gently with the hand behind your lower back to stretch the opposite shoulder.
○ Hold for about 30 seconds, then repeat on the
other side.
● Child’s Pose
○ Begin in a tabletop position with your hands and
knees on the ground.
○ Sit back onto your heels and extend your arms out in front of you.
○ Rest your forehead on the ground.
○ Hold for about 30 seconds and release.
● Cobra Pose Stretch
○ Start on your stomach with your hands under your
shoulders.
○ Inhale, lift chest, arch back.
○ Lengthen your neck and look up
○ Hold for 30 seconds while keeping hips on the floor.
● Butterfly Stretch
○ Sit down on the floor and bring both feet together.
○ Allow your arms to move your knees down into the floor.
○ Hold for 30 seconds and release.
● Seated Hamstring Stretch
○ Sit on the floor with your legs extended in front of you.
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○ Take a deep breath in and fold forward from your hips.
○ Reach for your feet/ankles, keeping your elbows straight.
○ Hold for 30 seconds and release.

● Lunging Hip Flexor Stretch

○ Begin in a split stance with your right foot forward and your left foot straight back.
Bend your right knee so that it is at about a 90-degree angle. This should put you into
a forward lunge position. Place your hands on your forward knee. Keep your shoulders
relaxed, your hips even, your chest open, and your gaze straight ahead.
○ Press down with your hands and drive the hips
forward until you feel a stretch from the front of
your hip, groin, and thigh on your left side.
○ Hold the stretch for 30 seconds.

4. Body Composition
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 change/maintenance body composition measures this semester and
the behaviors responsible for the change/maintenance. c) Formulate an explanation that you will give to your
client about how he/she can modify or maintain body composition for the next three months (12 weeks).

a. To modify body composition, my client can focus on a multitude of exercises that

decrease fat percentage and increase muscle mass. One of my client’s personal goals is to
decrease both body weight and body fat. The FITT principles are an adequate way to
achieve these goals. They are provided within both the pre-interpretation and
post-interpretation that my client and I have reviewed and will review after testing. By
using the packet as a guideline, an effective workout regimen will result for the client.
This regimen may include things such as resistance training and cardiovascular
exercises to improve strength, balance, and even overall health.
b. Based on the calculated body composition values, I will be able to provide my client with
certain recommendations and help give an understanding of each value. Her values are:
i. Height: 61 inches
ii. Weight: 168 lbs
iii. BMI: 31.6 kg/m2
iv. BIA: 38.3%
v. Waist Circumference: 88 cm
1. By evaluating these values, I am able to provide an explanation as well as
examples for results that should lead to improvement. I can also provide
instruction on how to monitor body composition through exercise. The
client’s wishes should also be taken into consideration when creating a
specific regimen. Using my client’s goals, improving upper body strength
will be included in each week’s exercises to ultimately partake in
decreasing body weight.
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c. For this semester, it is very important to remember the balance of including both
cardiovascular exercise and strength training in an overall workout regimen. It is
recommended that at least 150 minutes of moderate intensity physical activity is
completed each week. Throughout this semester’s program, my client has shown a
decrease of 0.8% in her BIA value. However, she has not kept up with minimal Dr.
Pepper intake, but has increased her water intake dramatically. If she continues with
this regimen, she will more than likely move forward with accomplishing her long-term
goals regarding weight and body composition.