PFT-305_Hypertrophy_Programming_Gail_Bolden.xlsx -...

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.