Exercise Prescription Directions

Exercise Prescription Directions

Exercise Prescription Directions

You are going to create exercise prescriptions for aerobic fitness, muscular fitness, and flexibility. Use the guidelines below as directions on what to include in each section. The format can look like the outline of the directions, or you may choose to modify the format—just be sure to include the information. You only need to create an initial phase for the aerobic fitness, muscular fitness, and flexibility sections. You do not have to create improvement or maintenance phases for any section.

Although you will only have the one phase, the initial phase will likely have multiple weeks of exercise prescription in which you will be able to demonstrate the training principle of progression.

Paper For Above instruction

I. Aerobic Exercise

The chosen mode of aerobic exercise for this prescription is brisk walking. This modality was selected because it is accessible, low-impact, suitable for a wide range of fitness levels, and has proven efficacy in improving cardiovascular health (American College of Sports Medicine [ACSM], 2018). Walking can be performed outdoors or on a treadmill, providing flexibility and ease of adherence, making it optimal for initial training phases, especially for beginners or clients with limited fitness history.

According to ACSM guidelines, the initial exercise intensity for clients with a moderate initial fitness level should be 40-50% of VO2max or HRR (target heart rate reserve). For clients new to exercise or with low baseline fitness, an initial intensity of approximately 50% HRmax is recommended. Based on the client's initial assessment indicating a sedentary status with a resting HR of 70 bpm, and an estimated HRmax of 190 bpm (using the classic formula 220 – age), a target HR of approximately 50% HRmax equates to about 95 bpm. This level ensures safety and promotes adherence while providing a sufficient stimulus for cardiovascular improvements (Garber et al., 2011).

The specific initial exercise intensity chosen is 50% HRmax to balance safety with effectiveness, considering the client's sedentary background and to facilitate gradual adaptation. The exercise intensity will be adjusted as the client progresses, increasing gradually to maintain an exercise stimulus that is challenging but safe.

Phase (weeks) — Initial Phase (1-4 weeks)

  • Intensity: 50% HRmax (approx. 95 bpm)
  • Target HR: 95 bpm
  • RPE: 12 (light to somewhat hard)
  • PACE: 15 min/mile (~4 mph)
  • Time: 30 minutes per session
  • Frequency: 3-4 times per week
  • Weekly kcal expenditure: approximately 150 kcal
  • % VO2max: ~40%
  • METs: 3.0
  • kgm·min^-1: (to be calculated)

Calculations for Week 1

METs Calculation:

METs = VO2 (ml·kg^-1·min^-1) / 3.5

Assuming VO2 for walking at 4 mph is approximately 14 ml·kg^-1·min^-1,

METs = 14 / 3.5 = 4.0 METs (initial approximation)

Note: For initial phase, estimated METs are about 3.0–4.0 based on intensity.

Kcal/min Calculation:

Calories = (VO2 in ml/kg/min) × body weight (kg) × 5 / 1000

Assuming the client weighs 70 kg:

Calories/min = 14 × 70 × 5 / 1000 = 4.9 kcal/min

Over 30 minutes: 4.9 × 30 = 147 kcal, close to targeted 150 kcal/week.

Reevaluation plan:

VO2max should be reevaluated after 4 weeks to monitor improvements. A conservative 10–15% increase in VO2max is expected with this initial phase, progressing toward an increased intensity or duration in subsequent phases.

II. Musculoskeletal Fitness: Resistance Training Program

The objective of this resistance training program is to improve muscular strength and endurance across all major muscle groups, with particular emphasis on weaker areas identified in initial assessments. The program will utilize variable-resistance equipment, primarily free weights and resistance machines, to accommodate progression and enhance functional strength.

Exercise Program Outline:

- Exercise: Leg Press

- Joint actions: Knee extension, hip extension

- Muscle groups: Quadriceps, gluteus maximus

- Intensity: 60% 1-RM

- Weight: Corresponds to 60% of 1-RM

- Reps: 10

- Sets: 3

- Progressive overload: Increase weight by 5% after 2 weeks, as tolerated.

- Exercise: Chest Press

- Joint actions: Shoulder horizontal adduction, elbow extension

- Muscle groups: Pectoralis major, anterior deltoid, triceps

- Intensity, reps, and sets similar to above

- Exercise: Lat Pulldown

- Joint actions: Shoulder adduction, elbow flexion

- Muscle groups: Latissimus dorsi, biceps

- Exercise: Shoulder Press

- Joint actions: Shoulder abduction, elbow extension

- Muscle groups: Deltoids, triceps

- Exercise: Bicep Curl & Tricep Extension

- Muscle groups: Biceps brachii, triceps brachii

Progressive overload will be achieved by gradually increasing resistance while maintaining proper form, with training frequency set at 2-3 sessions weekly. The order of exercises will proceed from larger to smaller muscle groups to optimize fatigue management and training efficiency.

III. Flexibility Training Program

Muscles identified as needing improvement include the hamstrings and the pectoralis major. The flexibility program will include two stretches per muscle group:

  • Hamstrings:
  • Seated Hamstring Stretch
  • Standing Forward Bend
  • Pectoralis Major:
  • Doorway Chest Stretch
  • Corner Stretch

Exercise Prescription:

  1. Mode of stretching: Static stretching
  2. Number of exercises: Two for each muscle group
  3. Intensity: Mild discomfort; stretch to the point of tension without pain
  4. Frequency: 3 days/week
  5. Time per stretch: 20 seconds
  6. Repetitions: 2 repetitions per exercise

This stretching routine will be performed after workouts or on separate days dedicated to flexibility, contributing to improved extensor flexibility and range of motion in the targeted muscles.

References

  • American College of Sports Medicine. (2018). ACSM's Guidelines for Exercise Testing and Prescription (10th ed.). Wolters Kluwer.
  • Garber, C. E., et al. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiovascular fitness in healthy adults. Medicine and Science in Sports and Exercise, 43(7), 1334–1359.
  • Nelson, M. E., et al. (2007). Physical activity and public health in older adults: Recommendation from the American College of Sports Medicine and the American Heart Association. Circulation, 116(9), 1094-1105.
  • Thompson, W. R. (2018). Worldwide survey of fitness trends for 2019. ACSM's Health & Fitness Journal, 23(6), 10–19.
  • Pescatello, L. S., et al. (2014). ACSM's Guidelines for Exercise Testing and Prescription (9th ed.). Lippincott Williams & Wilkins.
  • Weston, M., et al. (2014). High-Intensity interval training reduces blood pressure and improves endothelial function, independently of weight loss. Journal of Hypertension, 32(2), 253–260.
  • Bird, J. M., & Williams, M. A. (2020). Resistance training and adaptations in muscle mass and strength. Sports Medicine, 50(5), 1139–1154.
  • Sharma, S., et al. (2015). Flexibility exercise training in older adults: A review. Physical Therapy Reviews, 20(2), 168–177.
  • Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International Journal of Sports Physical Therapy, 7(1), 109–119.
  • Cherniack, C., et al. (2020). Developing a comprehensive flexibility program: Evidence-based strategies. Journal of Strength and Conditioning Research, 34(3), 723–732.

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