assignment

Exercise Prescription Directions

You are going to create exercise prescriptions for aerobic fitness, muscular fitness and flexibility. Use the guidelines below as directions on what to include in each section. The format can look like the outline of the directions, or you may choose to modify the format—just be sure to include the information.

You only need to create an initial phase for the aerobic fitness, muscular fitness, and flexibility sections. You do not have to create improvement or maintenance phases for any section.

Although you will only have the one phase, the initial phase will likely have multiple weeks of exercise prescription in which you will be able to demonstrate the training principle of progression.

I. Aerobic Exercise

A. Identify mode of exercise chosen (e.g. jogging, running) and explain why this modality was chosen.

B. According to ACSM, what is the initial exercise intensity for your client? Give reasons for selecting a specific initial exercise intensity. This should be based on their cardiovascular/training status. You will need to refer to chapter 5 for this information. Why did you choose this exercise intensity (considering that ACSM is going to recommend a range—you will need a specific value within that range).

C. Outline the program as follows

Phase (weeks)	Intensity	Target HR	RPE	PACE  (min · VO2mile- 1) or work rate (kgm · min-1)	kcal · min-1	Time	Frequency	Weekly net kcal expenditure
	% VO2	METs			kg	rpm

D. Show all calculations for intensity (METs), duration, kcal · min-1, speed (walking or jogging program), work rate (cycling program), and weekly energy expenditures. Provide an example calculation (with the formula and numbers used) for each calculated variable for the first week only. You don’t have to show your work for the other weeks of the initial phase, but you will need to do them to have a complete exercise prescription.

E. Specify times for reevaluation of VO2max and expected percentage of improvement in VO2max by the time the client reaches the maintenance phase of the exercise program.

II. Musculoskeletal Fitness:

Resistance Training Program

A. Explain the objective and type of program as well as the equipment to be used (variable- or constant-resistance exercise mode?).

B. Outline the program as follows:

Exercise

Joint actions

Muscle groups

Intensity % 1-RM

Weight

Reps

Sets

Progressive overload

Frequency

C. Be certain to include at least one exercise for all major muscle groups and more than one exercise for the weakest muscle groups identified as needing improvement.

D. List exercises in the program in the order that will be performed by the client (generally, larger to smaller muscle groups).

III. Flexibility Training Program

A. Name two stretching exercises for each of the muscle groups you’ve identified as needing improvement.

B. Write an exercise prescription for your client. Make sure to include each of the following elements:

1. Mode of stretching

2. Number of exercises—list stretching exercises for each muscle group

3. Intensity (mild discomfort)

4. Frequency (days/week)

5. Time of each stretch

6. Repetitions