Cardiorespiratory Exercise Program

Part I. Client Data

Age: 22
Gender: Female
Weight (lb): 104
Resting Heart Rate: 80
Maximum Heart Rate: 140
Cardiorespiratory Fitness Test: Cycle Ergometer (YMCA)
Data: 75 Watts 146 bpm; 100 Watts 158 bpm
VO2 max
Relative (ml/kg/min): 30 ml/kg/min
METS: 8.57
Part II. Cardiorespiratory Exercise Prescription
Mode Cycling
Frequency: (days per week) 3-5 days/week
Intensity:
%VO2 reserve 45%-75%
ml 02/kg*min 13.5-22.5 ml O2/kg*min
Exercise heart rates
Minimum bpm 107bpm
Maximum bpm 125bpm
Duration: (minutes) 20-30 min/day
Part III. Cardiorespiratory Exercise Program
Phase
(weeks)

Initial (4)
1
2
3
4
Improvemen
t(6)
5-6
7-8
9-10
11-12
13-14
15-16
Maintenance
(1)

Frequen
cy
(Days
per
week)

Intensity
(%VO2
Reserve),
(METS)

3
3
3
3

45%,
45%,
50%,
50%,

3.86
3.86
4.29
4.29

4
5
4
4
4
5

55%,
55%,
60%,
60%,
70%,
75%,

4.71
4.71
5.14
5.14
6.0
6.43

Exercise
HR

Workload
(Watts,
dist/pace,
grade,
etc)

Exercise
Duration
(min/day)

Volume
(net/min)

107
107
110
110

44
44
54
54

30
30
30
30

min
min
min
min

347
347
386
386

113
113
116
116
122
125

65
65
75
75
95
106

30
30
30
30
25
20

min
min
min
min
min
min

565
706
616
616
600
643

17+

70%, 6.0

122

95

25 min

600