Exercise Prescription - Exercise Prescription for PART A...

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Exercise Prescription for: PART A Component of Total Points Vo2Max Fitness Category
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Fitness Cardiorespiratory N/A 43.2 Good Muscular Strength 17 N/A Excellent Flexibility 14 N/A Excellent Interview 1. Elaboration of any “Yes” responses on the Clearance for Exercise Participation or PAR-Q forms. N/A 2. Previous and Current exercise programs. Samantha currently runs in the morning 3 days per week at a moderate speed for about 40-50 minutes each session. In addition, she also walks in the mid afternoon on the days that she runs for about 30-50 minutes. 3. Goals: Body Composition: Short term: Decrease body fat. Long term: Decrease body fat from 21% to 19%. Cardiorespiratory Endurance: Short term: Wants to maintain “good” level of cardiorespiratory fitness. Long term: Wants to eventually get to a higher level of fitness. Muscular Strength: Short term: Increase muscular strength Long term: Once she has increased her strength, she wants continue working out to maintain it. Muscular Endurance: Short term: Wants to increase muscular endurance so she can run for a longer duration of time. Long term: Maintain higher level of muscular endurance. Flexibility: Short term: Increase flexibility in quads, hamstrings, hip flexors, and glutes to prevent injury while running. Long term: Increase overall flexibility. Postural Goals: Short term: Has good posture. Long term: Maintain good posture. 4. Equipment Availability/facility access Campus pool and gym in Lyon Center are available every day. 5. Time Commitment Available Monday, Wednesday, Friday and Saturday at anytime. 6. Mode Preferences Running, swimming, free weight and body weight lifting. 7. Limitations N/A Part B Cardiorespiratory Training Program MHR: 199 Starter Phase
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Recover Warm up -Light jog for 5 minutes. Stretch -stretch upper and lower body muscles for 10 minutes. Run -35 minutes (~3 miles) at a moderate intensity. Training Intensity -60% of MHR Cool Down - 15 minute walk. Stretch -15 minutes -hamstrings, quads, hip flexors, glutes, lower back, biceps and triceps Recover -In Pool- Warm up - 10x25 meters freestyle with 5 second rests after each lap. Stretch -long slow strokes in warm up. Swim -10x50 meters freestyle, 10 second rests in between laps. -10x25 meters, alternating laps of freestyle and backstrokes. Training Intensity - 60% MHR Cool Down -4x25 meters, double arm backstroke. Stretch -long slow strides in cool down. Recover Warm up -Light jog for 5 minutes. Stretch -stretch upper and lower body muscles for 10 minutes. Run -35 minutes (~3 miles) at a moderate intensity. Training Intensity -60% MHR Cool Down - 15 minute walk. Stretch -15 minutes -hamstrings, quads, hip flexors, glutes, lower back, biceps and triceps -In Pool- Warm up - 10x25 meters freestyle with 5 second rests after each lap.
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