PFT-305_Hypertrophy_Programming_Gail_Bolden.xlsx - RESISTANCE TRAINING FOR PERFORMANCE(TEMPLATE Student Trainer Name Course Number and Description

PFT-305_Hypertrophy_Programming_Gail_Bolden.xlsx -...

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Student Trainer Gail Bolden/Megan R. Course Number and Description: PFT 305 Name: Assignment Number and Description: A1 Resistance Training for Performance Client Profile and Exercise Background INITIAL Pre-TESTING Training Goal: Hypertrophy Max Strength & Power (pick 3) Local Muscular Endurance (all) Birth Date: Age: 35 Gender: F PAR-Q: Y N Estimated 1 RM Tests Maximum Rep Tests Resting Heart Rate(RHR): Day 1: Day 2: Day 3: Selected Exercise Wt Reps Sets 1RM Selected Exercise Reps Time Z-1: Z-2: Z-3: Bench Press 85 6 4 100 Partial Curl-Up 41 60 s Back Squat 145 8 4 180 Push-Up 20 60 s 65% 70% 75% 85% 90% Max Power Pull-Up 8 41s Power Clean YMCA (BW) Bench 19 54 s Brief Health/Activity History Vertical Jump 1 Exercise Experience Level: Novice or Experienced Standing Long Jump BW 1 3 54in. mnthly wkly 6 daily SAQ Drills/Tests Aerobic Capacity Activity Type: Weight lifting and Cardiovascular Test T1 T2 AVG %Pop Test Results % Pop RPE Activity Intensity Level: 0-30% 0-60% 60-80% 70-95% 40 (37m) yard Dash 5.2 5 5.1 poor 3 min Step Test 88 Good Supplemental History of Activity/Injury/Limitations T-Drill Rockport 1 mile Walk Sport Preference/s Gymnastics, Softball Hexagon test 1.5 mile Run 5-10-5 Shuttle 12 minute Run Frequency of Sport Events Weekly Supplemental Bio-metrics (all) Additional Data & Assessment Significant/Major Injury Tummy Tuck Febuary 2018 Measurement Results Assessment Findings Body Weight 139 Static Posture good Mechanical Limitations None Height 61 Over Head Squat Slight Fwd Lean Body Mass Index 23 FMS score 18 TRAINING PRIORITIES D-W 4 site Skin Fold Sb Scp Tricep Bicep Iliac Recommendations Caliper Total = 32.8 8 20 3 9 Circumferance Other…(specify) Waist 28 Hip 35 R-Thigh 17.25 L-Thigh 17.5 RESISTANCE TRAINING FOR PERFORMANCE ( TEMPLATE ) ( NASM ) Max HR (220-age): TargetHR{ [(HRmx-RHR)x __%]+RHR }: Activity Frequency( number ): 20yd shuttle ( Pro-Agility ) Megan's legs need to be developed to balance out her overall look.
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  • Fall '18
  • Barbell, Weight training, Weight training exercises, Glute bridge

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