EXERCISE SCIENCE SENIOR SYNTHESIS – Weekly Prescription and Logs – Page 1

Name: Jordan Fiedor Client Name: Crystal Trasoline Week: #4 Week Dates: 10/13-10/15

Rx1 Session1 Rx2 Session 2 Other Days

Day/Date & Time 10/13 @ 8 am (Did not 10/15 @ 8:00 am (Did
meet) not mee)
Body Weight Did not meet
Resting HR Did not meet
Resting BP Did not meet
Warm-Up
Mode Bike, high knees, butt Treadmill Walk/Jog,
kicks Frankenstein’s, Frankenstein’s, butt
arm circles kicks, A - Skips, Arm
(forward/backward) circles
Duration 8 Mins 8 Mins
Intensity (HR & RPE) 100-120/ 10-12 100-120/ 10-12
Cardiorespiratory
Mode(s) Bike Treadmill
Duration 5 Mins 5 Mins
Intensity – HR 110-140 110-140
Intensity – RPE 11-14 11-14
Exercise BP
Resist Training Ex wt x sets x rep range wt x sets x rep range wt x sets x rep range wt x sets x rep range wt x sets x rep range
1A) Dumbbell Lunge 15 x 4 x 6 each (20s on /10s off)
1B) Modified Push-Up BW x 3 x 5 4 Rounds
(No Bench)
2A) Dumbbell RDL 10’s x 4 x 8 In Place High Knees BW 1A)
2B) Rotary Machine 25-30 x 3 x 8 Goblet Squat 10 lbs 1B)
3A) Kettlebell Swing 15 x 3 x 8e Modified Push up BW 1C)
3B) Dumbbell Row 20 x 3 x 8 Lunges 10 lbs 1D)
4A) Plank BW x 3 x 20s Jumping Jacks BW 1E)
Front Plank BW 1F)

V-Holds 10 x 2 x 10 each 2A)

Cool-down
 Mode Treadmill Walk, Treadmill Walk, quad
Kneeling quad w/ stretch, hamstring
bench, foot on bench stretch, forearm
hamstring, triceps stretch, triceps stretch
stretch
Duration 7 Mins 7 Mins
Intensity (HR & RPE) 90-110/9-11 90-110/9-11
Flexibility Exercises Sets Duration Sets Duration Sets Duration Sets Duration Sets Duration
1A) Quad Pull (kneeling) 2 x 30 sec each Butterfly 2 x 30 sec each
2A) Toe/Knee Touch 2 x 30 sec each Quad Pull (stand) 2 x 30 sec each
3A) Arm Overhead 2 x 30 sec each Arm Across 2 x 30 sec each
4A) Arm Across 2 x 30 sec each Hamstring Stretch 2 x 30 sec each
5A) Butterfly 2 x 30 sec each Arm Overhead 2 x 30 sec each

Session 1 Session 2
Client Notes
Rate the following (1 = poor, 5 = great)
Overall Session Did not meet Did not meet
Client’s Attitude Did not meet Did not meet
Client’s Compliance Did not meet Did not meet
Your Comfort Level With Client Did not meet Did not meet

List any pain/discomforts/concerns Client seems to be doing workouts at planet Getting client motivated when I am not there.
fitness and not following exercises given to her. Does not seem interested in exercising.
Taking the easier route/road because intensity
is lower.

Wellness topic and brief explanation Did not meet Did not meet
Examples: stress, CHD risk factors, nutrition,
ways to increase activity, goal setting, fluid
replacement, motivation…

Suggestions to improve your session with client Did not meet Did not meet
next time:
This Semester’s SMART BEHAVIORAL Goals (SBL): Must relate to IOs a& WBGs
1. Lose 8 pounds in 10 weeks

2. Lose 2-4% body fat in 10 weeks

3. Decrease BMI by 2 kg/m2 (minimum) in 10 weeks

Intended Outcomes (IOs)

1. Perform resistance training 2-3 times/ week
2. Perform aerobic exercise 2 times/week
3. Perform flexibility exercise 2 times/week
4. Decrease Alcohol Consumption by 2 glasses of wine per week
5. Eat in caloric deficit by 700 calories each week
6. Drink 2L of water every day of the week

This Week’s SMART BEHAVIORAL Goals (WBG): This must be very specific (FITT, the actual day, number of times, etc.)
Goal: Walk/ Run 4 miles this week in one aerobic training session.
Confidence Ruler (1-10): 7 Completed %: 0% WBG related to IO#: 2 WBG related to SBG#: 1, 2, 3
Explain % completed: Client never responded and dropped out of program.

Goal: Drink only two to three glasses of wine in one week instead of the usual six.
Confidence Ruler (1-10): 5 Completed %: 0% WBG related to IO#: 4, 5 WBG related to SBG#:1, 2, 3
Explain % completed: Client never responded and dropped out of program.

Goal: Perform four days of exercise for 40 minutes at a moderate intensity in one week.
Confidence Ruler (1-10): 5 Completed %: 0% WBG related to IO#:1, 2 WBG related to SBG#:1, 2, 3
Explain % completed: Client never responded and dropped out of program.