Kevin Andrews

Tait Lawrence

HLTH 100

Final Assignment

Case Study: Helen Hectic

Medical Clearance:

Based on Helens medical history there seems to be no reason for concern since there is
no family history related to Helen. Also, her vitals show to be in the normal range so exercise
will not result in any complications.

BMI (Body Mass Index)

Since Helens height is 5 feet 7 inches tall and at a weight of 140lbs puts Helens BMI at
a score of 21.9. This falls into the healthy range based on the BMI chart but it is not the most
accurate way to test a persons physical capabilities so more tests will be performed. Weight
management will not be monitored for the goals she wants to accomplish.

Program Goals

1. Long-Term Goal: Gradually to increase Helens cardio so she can be able to run the
10 K. Start out slow and over the weeks increase the time spent on cardio and
intensity.
2. Short-Term Goal: Increase cardio activities from 30 minutes a day to 60 minutes a
day.
3. Short-Term Goal: Introduce different forms of cardio activities so Helen doesnt
plateau.

Exercise Program

Cardiorespiratory Program:

F: 4-5 times per week

I: Jogging to light running at 70 percent max heart rate

T: 30 minutes

T: Treadmill, cycling, elliptical

Progression: Over time as she gets equipped to running and as it becomes easier and easier, we
will go for a longer duration but maintain the same heart rate.
Strength:

F: 2 times a week

I: Moderate intensity

T: 20 minutes before cardio

T: More high reps and maintain muscular strength. Not looking to get ridiculously strong but
more to help keep legs firm and able to bear a 10K

Progression: Overtime will introduce new forms of workouts and possibly got to 2 days a week
to 3 days a week

Flexibility:

F: 6 times a week

I: Stretch to mild discomfort

T: 15 minutes before and after each workout and on days off

T: Active and static stretching

Progression: None just continue to do it over time

Warm up= 15 minutes

Cool Down= 15 minutes