Exercise Prescription

  • Length: 508 words (1.5 double-spaced pages)
  • Rating: Excellent
Open Document

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Text Preview

More ↓

Continue reading...

Open Document

     Date of Birth: 09/01/77
     Sex: Female
     Height: 61”
     Weight: 113 lbs
     Resting Heart Rate: 58 bpm

·     Health problems or injuries:
Previous lower back injuries

·     Medications that may influence heart rate: None

·     Risk of cardiovascular or orthopedic injury: None

·     Individual preferences for exercise:
Jogging, swimming, hiking, mountain biking, resistance ball, free weights, yoga

·     Individual dislikes for exercise:
          Stationary bike, treadmill, some weight machines

·     Individual program objectives and goals:
1)     Maintain health
2)     Increase core strength
3)     Increase lean body mass
4)     Decrease body fat percentage
5)     5 months to train for triathlon:
Need to increase speed and endurance in running, biking, and swimming

·     Opportunities
Live close-by gym with pool, weights, and aerobics classes
Live close by running and biking trail
Gym available at both jobs

·     Barriers
Varied work schedule
Sometimes need partner or personal trainer for motivation

·     Expected Results
“After 5 months of training I expect to be moderately stronger and more efficient in all areas of activity as well as see a reduction in body fat and an increase in lean body mass.”
Cardiovascular/Respiratory Training Schedule

Before Running: Do 5 minutes of light walking.
Before Bicycling: Do 1 set of 10-15 of stationary lunges without weights and do leg stretches (including quadriceps, hamstrings, calves and glutes).
Before Swimming: Do full-body stretching with 5 minutes freestyle swimming.

Cool Down:
After Running: Do 5 minutes of light walking and stretch all leg muscles.
After Bicycling: Do 5 minutes of light cycling and stretch all leg muscles.
After Swimming: Do 5 minutes of easy freestyle swimming and do full-body stretches for flexibility.

Exercise #     Time     Sets     Type
R1     10 minutes     ---     Light run
R2     20 minutes     ---     Intervals – alternating 1 min. light run w/ 1 min. moderate run
R3     30 minutes     ---     Moderate Run

Exercise #     Time     Sets     Type
B1     10 minutes     ---     Light cycling
B2     20 minutes     ---     Intervals – alternating 1 min. light cycling w/ 1 min. moderate cycling
B3     30 minutes     ---     Moderate cycling

Exercise #     Time     Sets     Type
S1     10 minutes     ---     Breast stroke, butterfly, back stroke, freestyle
S2     20 minutes     ---     Breast stroke, butterfly, back stroke, freestyle
S3     30 minutes     ---     Breast stroke, butterfly, back stroke, freestyle

L1: 30-45 minutes of any exercise above at intervals (1 min. light/1 min. moderate). If swimming, do 1 lap light/1 lap moderate intervals.

Week #     Mon.     Tues.     Wed.     Thurs.     Fri.     Sat.     Sun.
1     *R1, B1, S1, R2     ---     *R3, S2     ---     *B2, S3     *L1, B3     ---
*Note: Each exercise does not have to be done simultaneously. Because of varied work schedule and other activities, spread exercises according to amount of free time.

Core Strength Training

Warm-up: Do 5 a minute walk or do 5 minutes of the movements of the following exercises without the weight and so light full-body stretches.

Need Writing Help?

Get feedback on grammar, clarity, concision and logic instantly.

Check your paper »

How to Cite this Page

MLA Citation:
"Exercise Prescription." 123HelpMe.com. 25 Apr 2018
Title Length Color Rating  
My Exercise Prescription for Paige Essay - ... Other than being aware of your nutritional habits, I see nothing keeping you from your goals. To further explain the prescription I will break down your prescription up into the different components of your exercise session. The warm up will consist of jogging for five minutes. You will maintain certain intensity with the ten second heart rate count range I calculated for you. I would like you to begin warming up by jogging either on the treadmill or outside. I choose jogging for you because I feel it will be the best warm up for you....   [tags: health and fitness] 1228 words
(3.5 pages)
Powerful Essays [preview]
Exercise Prescription Essay - Date of Birth: 09/01/77 Sex: Female Height: 61” Weight: 113 lbs Resting Heart Rate: 58 bpm · Health problems or injuries: Previous lower back injuries · Medications that may influence heart rate: None · Risk of cardiovascular or orthopedic injury: None · Individual preferences for exercise: Jogging, swimming, hiking, mountain biking, resistance ball, free weights, yoga · Individual dislikes for exercise: Stationary bike, treadmill, some weight machines · Individual program objectives and goals: 1) Maintain health 2) Increase core strength 3) Increase lean body mass 4) Decrease body fat percentage 5) 5...   [tags: Exercise Physiology] 508 words
(1.5 pages)
Strong Essays [preview]
Testing and Exercise Prescription for College Football Players Essays - Introduction The sport of football is an anaerobic sport, which means the players heavily rely on The ATP-PC cycle for energy because the average football play lasts less than 10 seconds. Along with the short duration of play length there is typically long recover time. To be exact, each play lasts on average, 5.6 +/- 2.0 seconds with a work rest ratio of one to six (Rhea, Hunter & Hunter, 2006). The athletes that play football train to gain and maintain power, strength, hypertrophy, speed, and agility....   [tags: college football, nfl players, ncaa]
:: 5 Works Cited
2873 words
(8.2 pages)
Research Papers [preview]
The Health Benefits of Exercise Essay - The Benefits of Physical Exercise to the Human Body The benefits of physical exercise in humans far outweighs the harmful effects associated with exercise. A prescription of physical activity has been known to delay the onset or prevention of many chronic diseases. An improvement in heart function, lower blood pressure and improve functional capacity is noticed after just a few weeks of exercising. Physical activity will also result in an increase of lean muscle mass, promote weight maintenance, increased flexibility, and a generally stronger more fit individual....   [tags: Physical Exercise Fitness Health]
:: 18 Works Cited
2471 words
(7.1 pages)
Term Papers [preview]
The Health Benefits of Exercise Essay - The first group of people to utilize the benefits of exercise were the Greeks. It was Aristotle a famous philosopher of the time who brought this concept to the people at the time. The word exercise means "Bodily exertion for the sake of developing and maintaining physical fitness." In today’s world you find people from all walks of life, age and sex exercising in some form or another. Whether it be running in a park or lifting weights in a gym, let’s face its here to stay. There are basically three types of exercise....   [tags: Physical Exercise Fitness Health] 412 words
(1.2 pages)
Strong Essays [preview]
Exercise Prescriptions Essay - Optimal results with fitness programs can only be achieved if such programs are individualized and take into account the varying degrees of physical fitness and the different epidemiological factors that affect a person's health and well-being. Initial physical assessments, establishment of training goals, and identifying modalities that advance different physiological gains are all distilled into an overarching fitness program that accounts for individual differences and promotes the maintenance of results....   [tags: Healthy Lifestyle Essay]
:: 5 Works Cited
1381 words
(3.9 pages)
Strong Essays [preview]
A Prescription for Profit Essay - A Prescription for Profit In 2007, the pharmaceutical industry spent approximately $4.8 billion dollars a year advertising prescription drugs directly to the public (ProCon.org 2005). A study by two York University researchers estimates the U.S. pharmaceutical industry spends nearly twice as much on promotion as it does on research and development (York University, 2008). Why do they spend so much money marketing to the consumer. The simple answer is profit. Like any other business pharmaceutical companies are out to sell a product and make money....   [tags: advertising, drugs, marketing, comsumer] 582 words
(1.7 pages)
Good Essays [preview]
Exploring the Effects of Exercise on Depression Essay - “Eleven percent of Americans aged 12 years and over, take antidepressant medication,” “antidepressants were the third most common prescription drug … in 2005 – 2008,” and from 1988 to 2008, the rate of antidepressant use in the US increased nearly 400% (Pratt). The first step to treating many of these new cases of depression is the prescription and use of antidepressant medication, however this has cause a mass flooding of our society with unnecessary prescription drugs. Due to the ease of treatment, primarily with prescription drugs, and the large range of severity in depression is often over diagnosed, adding to the problem....   [tags: depression, medication, treatment]
:: 12 Works Cited
1918 words
(5.5 pages)
Term Papers [preview]
Essay on Exercise for a Healthier Life - ... Instead of forming part of statics of being the typical overweight young African female whose chances of developing illnesses such as diabetes, high blood pressure, coronary heart disease (National Institutes of health:2014), etc, are high, they rather engage in physical active and actually prevent the onset of illness. Thus for them, prevention is better than cure. The symbolic-Interactionist perspective Ferrante (2013:36) explains this perspective as focusing “on social interaction and related concepts of self-awareness/reflexive thinking, symbols, and negotiated order”....   [tags: modern medicine, sick role] 894 words
(2.6 pages)
Better Essays [preview]
Essay about Pharmacists and Prescription Drug Abuse - West Virginia has one of the highest rates for prescription drug abuse, and overdose in the nation. In order to change this it is important to understand what pharmacists do, their role in prevention, and the severity of prescription drug abuse. Pharmacists are known to dispense prescription drugs to patients and inform them about their use; However, one aspect of their career most people overlook is that Pharmacists must keep a sharp eye out for criminals looking to abuse these prescribed drugs....   [tags: Drug Abuse, Substance Abuse]
:: 5 Works Cited
1412 words
(4 pages)
Powerful Essays [preview]

Related Searches

Cool Down: Quad stretches, ham stretches, and arm stretches for flexibility.

One Rep. Max
Seated Leg Press     Lat. Pulldown     Arm Extension     Bicep Curl
155     90     40     30

Exercise #     Type     Sets     Reps 50%/Max     Weight
W1     Seated Leg Press     2     10-15     80
W2     Walking Lunges     2     10-15     15
W3     Lat. Pulldown     2     10-15     45
W4     Arm Extension     2     10-15     20
W5     Reverse Crunch     2     10-15     ---
W6     Torso Curl (w/ exercise ball)     2     10-15     ---
W7     Push Ups (w/ exercise ball)     2     10-15     ---
W8     Bicep Curl     2     10-15     15

Weekly Schedule

Week #     Mon.     Tues.     Wed.     Thurs.     Fri.     Sat.     Sun.
1     ---     W1, W2, W3, W4, W5, W8     ---     W1, W2, W3, W4, W5, W8     ---     W5, W6, W7, W8      ---

Rate of Progression: If each exercise can be performed with ease, increase the number of reps by 2-5 to build muscular endurance. Increase the pace and exercise period to improve cardiovascular endurance.

Return to 123HelpMe.com