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Exercise Science Senior Synthesis Exercise Prescription Number 1
Exercise Science Senior Synthesis Exercise Prescription Number 1
1. Cardiovascular Fitness
Predicted maximal oxygen consumption: 37.95
(Use value from pretest to best represent the client’s VO 2MAX)
A. Steady State
Mode(s): Bike and treadmill/running outside
Frequency (List specific days): 2 days a week(Wednesday/Friday)
Intensity High RPE 14-18
Resting HR: 64 Predicted maximal heart rate (220-age): 192
Duration: 30 minutes
Mode(s): Bike
Mode(s): Bike
2. Muscular Fitness
Machine or Equipment Muscle Weight Sets Rep Range Days of the Week
– Put in the intended Group(s)
order
1. Glutes,Quads, Body 3 16-20 Tues, Thurs
Burpees Pectorals weight
2. Jumping Jacks Abductors, BW 3 16-20 Tues, Thurs
Adductors,
shoulders
3.Step ups with knee Glutes, Quads BW or 4 16-20 Tues, Thurs
raise 10-15LB
DB
4.Push Ups Chest, BW 3 16-20 Tues, Thurs
Shoulders
5.Sit Ups Core BW 3 20-24 Tues, Thurs
15.
Timing – Circle those that apply: after warm-up during session after cool-down
4. Body Composition
Additional prescription for modifying body composition: a) Explain how your client should modify body
composition. This may be a decrease in body weight, increase in body weight, decrease in body fat,
maintenance or increase in muscle mass, no change, etc. b) Explain how you came to this conclusion based on
the various body composition measures that you calculated for your client. Provide data and rating of each test
used in your explanation. c) Formulate an explanation that you will give to your client about how he/she can
modify or maintain body composition for this semester.
A. My client can improve her body composition by lowering her body fat and improving her BMI. Her body
weight is not too far above the average for her height but her body fat percentage is slightly high. We will
work on improving this percentage in order to make her more Healthy overall. Her biggest goal is losing 20
pounds so to achieve this high reps and low weight will be what type of resistance program she will partake in.
This is based on her results:
1.Fat%=21%
2.Fat Mass=28-50lbs
3.BMI=25.5
To modify her body composition significantly she simply has to follow the program I am making for her,
which will improve upon muscular strength, muscular endurance, and cardiovascular fitness. We will make
progress through incorporating flexibility into every day as well. Consistency, and the mixture of resistance
and cardio exercises should yield results that will shape the body my client wants!