Exercise Prescription Lab

Exercise Prescription Lab (130 pt) Use screening data and fitness profile data to recommend an exercise program for the man in the case study. Answer questions 1-4; fill-out “Fitness Profile” sheet, “Individual Fitness Goals” sheet, J-P nomogram, “ACSM FITT Exercise Program” Excel sheets, and design specific work-outs “ACSM Bi-weekly Exercise Program” Excel sheets (cardiorespiratory, resistance training, and flexibility program). Mr. Major is a prominent attorney in Chicago. He is 37 years old, RHR = 87 bpm, and RBP = 122/85 mm Hg. Total cholesterol = 178 mg/dL, LDL = 145 mg/dL, HDL = 25 mg/dL, triglycerides = 269 mg/dL, and impaired fasting glucose = 76 mg/dL. He wants to start an exercise program to help him manage the stress of his large caseload as he has not been exercising regularly. His doctor has told him that he would be considered "sedentary," not "deconditioned." He does not smoke, but drinks 3-4 beers/week. His aunt had a stroke at age 47 years and father developed type 2 diabetes at age 49 years. His height is 5’9” and weight = 190 pounds. His waist circumference is 41 inches. A. Hip circumference = 42 inches B. Skinfold measurements: 1. Chest = 20 2. Abdomen = 62 3. Thigh = 29 C. 1.5 mile run-walk = 14 min 30 sec D. Sit and reach = 10 in E. Partial curl-up = 12 F. Upper body strength (bench press) = 145 lb (3RM) G. Lower body strength (leg press) = 260 lb (3RM) H. Grip strength = 52 kg (right hand); 50 kg (left hand) I. Push-up = 10 1. Using your knowledge from Table 3.1 in the ACSM Guidelines book, clearly state whether or not Mr. Major possesses any positive or negative risk factors. Make sure you explain why or why not. If the information is not listed in the case study, simply state, “no information provided.” 2. Identify any major signs or symptoms suggestive of cardiovascular, metabolic, or renal disease that would come from Table 2.1. If there are none, state that that is the case. 3. Classify client according to the ACSM Guidelines for Initial Risk Stratification. Explain why the person is classified as low, moderate, or high (Figure 2.3 and 2.4 from the Original Case Study Assignment file on Moodle). 4. What recommendations do you make in reference to medical examination and testing prior to participation in an exercise program? Note: Follow ACSM Guidelines for the following: a. Medical examination and exercise testing prior to participation for both moderate and vigorous exercise. b. Physician supervision for both sub-maximal & maximal exercise testing. Mr. Major’s goals include: He does not know where to begin since he is a novice, so he is leaving it up to you (trainer) to design a complete program. However, he wants to lose weight and continue to work on his grip strength to perform various job related skills. He wants to improve reaction time so he can avoid being hit by thrown objects from disappointed plantiffs. He has been told by his physician to get a health and fitness consultant. Medications/Supplements he is taking: A. Aspirin B. Multivitamin supplement Physical concerns: Has a low back and knee problems Based on the information above, fill-out the “Classification of Risk Assessment” sheet, “Fitness Profile” (use the tables in the PPT slides to give classification or %ile. Remember, you can locate them in the Guidelines book too.), the “Individual Fitness Goals”, and J-P nomogram sheets properly. Then design an ACSM recommended “FITT Exercise Program.” On these 3 Excel spreadsheets, which are on Moodle, briefly discuss how the program will be progressed for the first 6 weeks. Make sure you list various exercises, frequency, duration, and intensity that are appropriate for the client for 6 weeks (wk 1-2, 3-4, & 5-6). Then, use the “Bi-weekly Program” sheets, which are located on the second tab at the bottom of the Excel sheets, to design the detailed exercise program for this person. It must include specific aerobic (cardiovascular endurance), resistance, and flexibility training. Classification of Risk Assessment (15 pt) Risk Factors Yes/No; Describe Why__________________________________ Age _____________________________________________________ Family history _____________________________________________________ Cigarette smoking _____________________________________________________ Sedentary lifestyle _____________________________________________________ Obesity _____________________________________________________ Hypertension _____________________________________________________ Dyslipidemia _____________________________________________________ Prediabetes _____________________________________________________ Negative Risk Factor High-serum HDL Cholesterol _____________________________________________________ Total Risk Factors & Explain _____________________________________________________ Major Signs or Symptoms Pain or discomfort in the chest, Neck, jaw, arms, or other areas ________ That may result from ischemia Shortness of breath at rest or with mild exertion ______ Dizziness or Syncope ________ Orthopnea or paroxysmal Nocturnal dyspnea ______ Ankle edema ________ Palpitations or tachycardia ______ Intermittent claudication ________ Known heart murmur ______ Unusual fatigue or shortness of breath with usual activities ________ Classification of Risk Categories & Why Low Risk __________________________________________________________________ Moderate Risk ______ ____________________________________________________________ High Risk ___________________________________________________________________ Medical Examination Mod. Ex.__________ Exercise Test Mod. Ex. __________ Medical Supervision Sub-maximal exercise ___________ Vig. Ex. __________ Vig. Ex. __________ Maximal exercise ___________ Client name:__________________________________ Date:___________ Age:________ Resting HR (bpm):___________ Resting BP:_____/_____ Height:_______ in Weight:________ lb Waist (in):_________ Risk Category:________ Waist:Hip ratio:_______ Category:__________ Heart Rate Reserve Method Maximum heart rate = 220 - ______ age (yr) = _______ bpm Heart rate reserve (HRR) = (HRR) = ________ bpm - __________ bpm = _______ bpm (max HR) (resting HR) 40% training intensity = (_______ bpm x 0.40) + _______ bpm = _______ bpm (HRR) (resting HR) 89% training intensity = (_______ bpm x 0.89) + _______ bpm = _______ bpm (HRR) (resting HR) Target heart rate zone = ______ to ______ bpm 10-second count (round up) = ______ to______ Body Composition Calculating BMI Body weight _______ lb; body weight _______ kg; Height _______ in x 0.0254 m/in = height _______ m Height _______ m x height _______ m = height _______ m 2 Body weight _______ kg ÷ _______ m2 =BMI _______ kg/m 2 Skinfold Measurements Men Chest_______ mm Abdomen _______ mm Thigh _______ mm Classification_____________ Women Sum of 3 skinfolds________mm Triceps_______ mm % Body fat _______% Suprailium _______ mm %ile____________ Thigh _______ mm Classification__________________ Cardiorespiratory Fitness 1.5 mile Run-walk Test Running-walking time_______ min _______ sec Running-walking time_______ min + (_______ sec ÷ 60 sec/min) = _______ min VO2max = (483 ÷ T) + 3.5 VO2max = (483 ÷ _________) + 3.5 = __________ ml/kg/min Classification______________ %ile____________ run-walk time (min) Muscular Strength (circle appropriate # of reps completed) 1-, 3-, 5-, 7-, 9RM Bench press_______ lb; Predicted 1RM _______ lb 1RM_______ lb ÷ body weight _______ lb = _____ 1-, 3-, 5-, 7-, 9RM Leg press_______ lb Predicted 1RM _______ lb 1RM_______ lb ÷ body weight _______ lb =______ Grip Strength Right hand _______ kg Left hand _______ kg Total score (sum of best trial for each hand) _______ kg %ile____________ Rating____________ %ile____________ Rating___________ Rating__________ Muscular Endurance Partial curl-up Test Push-up Test Flexibility Sit-in-Reach Test # of partial curl-ups_______ # of push-ups_______ # of modified push-ups_______ Rating__________ Rating__________ Rating__________ _______ cm Rating__________ _______ in Client name:_______________________________ E-mail:___________________________ What are your skill-related goals? (circle all appropriate goals): Agility Balance Coordination Speed Power Reaction time What are your health-related goals? (circle all appropriate goals): Cardiovascular endurance Lower blood pressure Lower resting heart rate Improve estimated VO2max Muscular strength Leg press Bench press Muscular endurance Push-up Modified push-up Grip strength Partial curl-up Flexibility improvements Sit-in-reach Body composition/Girth improvements BMI Skinfold measurements Waist Waist:Hip ratio What is the fitness plan for achieving these goals based on fitness trainer’s recommendation? Components of Fitness Type(s) Frequency (Days/week) Duration Intensity (%) (min/session) or sets & reps Aerobic:_______________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ Strength:_______________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ Flexibility:______________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ What type of strength training program are you interested in completing? Circle number 1. 2. 3. 4. 5. 2 d/wk: Total body (TB) resistance: Exercises vary 2 d/wk: Total body (TB) resistance: Exercises stay the same 3 d/wk: TB, upper body (UB) & lower body (LB): same weekly exercises 3 d/wk: TB, UB & LB: exercises vary/week 3 d/wk: TB, TB, & TB: exercises vary on daily basis J-P nomogram for the estimate of % body fat (2 pt)