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

Name: Hannah Schmidt Client Name: Rain McCoy Week Number: Four Week Dates: Wednesday October 13th and Friday October 15th

Rx1 Session1 Rx2 Session 2 Other Days

Day/Date & Time 10/13 4:00 10/15 4:00
Body Weight 179.2 lbs -
Resting HR 76 bpm -
Resting BP 130/72 -
Warm-Up
Mode Elliptical Elliptical Elliptical Elliptical
Incline: 10 Incline: 10 Incline: 10 Incline: 10
Resistance: 3 Resistance: 3 Resistance: 3 Resistance: 3
Duration 5 minutes 5 minutes 5 minutes 5 minutes
Intensity (HR & RPE) 90-100 bpm RPE: 2-4 92 bpm RPE: 2 90-100 bpm RPE: 2-4 96 bpm RPE: 3
Cardiorespiratory
Mode(s) Elliptical Elliptical Elliptical Elliptical
Incline: 12 Incline: 12 Incline: 15 Incline: 15
Resistance: 5 Resistance: 5 Resistance: 5 Resistance: 5
Duration 10 minutes 10 minutes 10 minutes 10 minutes
Intensity – HR 138-167 bpm 124 bpm 138-167 bpm 132 bpm
Intensity – RPE 4-7/ 0-10 6 4-7/ 0-10 7
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
Lat Pulldowns: 55 lbs Lat Pulldowns: 55 lbs Dumbbell Squats: 25 Dumbbell Squats: 25
x 3 x 10-12 x 3 x 12 lbs x 3 x 10-12 lbs x 3 x 12
Dumbbell Chest Flies: Dumbbell Chest Flies: Cable Glute Cable Glute
10 lbs (each arm) x 3 10 lbs (each arm) x 3 Kickbacks: 6 lbs x 3 x Kickbacks: 6 lbs x 3 x
x 8-12 x8 10-12 10
Dumbbell Shoulder Dumbbell Shoulder Leg Press: 85 lbs x 3 x Client did not want to
Press: 10 lbs (each Press: 10 lbs (each 10-12 finish the exercise
arm) x 3 x 10-12 arm) x 3 x 10 plan; therefore, we
were unable to finish
resistance training.
Tricep Pulldowns: 17 Tricep Pulldowns: 17 Leg Extensions: 30 lbs N/A
lbs x 3 x 10-12 lbs x 3 x 10 x 3 x 10-12
Bicep Hammer Curls: Bicep Hammer Curls: Leg Curls: 45 lbs x 3 x N/A
10 lbs (each arm) x 3 10 lbs (each arm) x 3 10-12
x 10-12 x 10
Cool-down
Mode Elliptical Elliptical Elliptical Client did not want to
Incline: 10 Incline: 10 Incline: 10 finish the exercise
Resistance: 3 Resistance: 3 Resistance: 3 plan; therefore, we
were unable to
perform a cool down.
Duration 5 minutes 5 minutes 5 minutes N/A
Intensity (HR & RPE) 90-100 bpm 88 bpm RPE: 3 90-100 bpm N/A
Flexibility Exercises Sets 1 Duration 15-20 Sets 1 Duration 15-20 Sets 1 Duration 15-20 Sets 1 Duration 15-20
seconds each seconds each seconds each seconds each
Shoulder Stretch Shoulder Stretch Quad Stretch Client did not want to
finish the exercise
plan; therefore, we
were unable to
stretch.
Lunging Hip Flexor Lunging Hip Flexor Toe Touch Stretch N/A
Stretch Stretch
Toe Touch Stretch Toe Touch Stretch Butterfly Stretch N/A
Half Lotus Twist Half Lotus Twist Bicep Stretch N/A
Quad Stretch Quad Stretch Tricep Stretch N/A
EXERCISE SCIENCE SENIOR SYNTHESIS – Weekly Prescription and Logs – Page 2

Name: Hannah Schmidt Client Name: Rain McCoy Week Number: 4 Week Dates: Wednesday October 13th and Friday October 15th
Session 1 Session 2
Client Notes
Rate the following (1 = poor, 5 = great)
Overall Session 5 3
Client’s Attitude 5 3
Client’s Compliance 5 3
Your Comfort Level With Client 5 5

List any pain/discomforts/concerns N/A Client had to stop the workout because she felt
very dizzy and fatigued. She also had a muscle
cramp in her hamstring.

Wellness topic and brief explanation CHD risk factors: Client currently falls within N/A
Examples: stress, CHD risk factors, nutrition, a higher BMI range, and above average waist
ways to increase activity, goal setting, fluid circumference
replacement, motivation…

Suggestions to improve your session with client
next time:
N/A Possible stretching before workout to prevent
injury. Also suggested that the client eat a
snack before working out and increase her
water intake. Also need to look out for
Valsalva.

This Semester’s SMART BEHAVIORAL Goals (SBL): Must relate to IOs a& WBGs

1. My client will lose 1-2 pound each week by participating in cardiorespiratory and strength training by the end of the nine weeks.

2. My client will be able to do 75-pound back squats for 3 sets of 10 reps by the end of the nine weeks.

3. My client will be able to increase her flexibility by gaining 3 cm with the sit and reach test by the end of the nine weeks.
Intended Outcomes (IOs)

1. Client will do an incline walk on the treadmill or the elliptical twice a week.

2. Client will do strength and endurance training twice a week.

3. Client will do a squat variation at least once a week.

4.Client will do the leg press regularly over the course of her training session.

5. Client will do upper body dynamic stretches after every workout and on her own.

6. Client will do lower body static stretches after every workout and on her own.

This Week’s SMART BEHAVIORAL Goals (WBG): This must be very specific (FITT, the actual day, number of times, etc.)
Goal: On Wednesday and Friday, the client will do upper and lower body stretches for 15-20 second each.
Confidence Ruler (1-10): 7 Completed %: 50% WBG related to IO#: 5,6 WBG related to SBG#: 3
Explain % completed: Client was unable to stretch on Friday due to dizziness and fatigue. She did however, complete upper and lower body
stretching for 15-20 seconds each on Wednesday.

Goal: On Friday, the client will do Dumbbell Squats with a 25 lb dumbbell for 3 sets of 10-12 reps.
Confidence Ruler (1-10): 8 Completed %: 100% WBG related to IO#: 3 WBG related to SBG#: 2
Explain % completed: Client was able to do the number of sets and reps of squats with proper form.

Goal: On Wednesday and Friday, the client will do the elliptical with a 12-15 incline, and a resistance of 5.
Confidence Ruler (1-10): 10 Completed %:100% WBG related to IO#: 1 WBG related to SBG#: 1
Explain % completed: Client was able to do the elliptical both Wednesday and Friday with a 12 and 15 incline, with a resistance of 5.