Personal and Client Exercise Prescription

Tanya Stewart

Purdue Global

Current Trends in Exercise and Fitness - Aging Well Across the Life Span

EF310-01

Dr. Dorette Nysewander

December 13, 2022

Personal Exercise Prescription:

Tanya's exercise prescription is for three days of 90-minute aerobic activity, three days of

60-minute muscle strengthening, and seven days a week of stretching. After six weeks, this

should allow Tanya to meet her smart goals of trimming 2 minutes off her mile, adding ten push-

ups to her max, and stretching daily.

Assessment: Female 41 years old, 5 feet 7 inches, 175 lbs- (Aerobic) Rockport Walking

Test Score 71 Rating Good, (Muscular Strength) Push-up Test Score 83 Rating Good,

(Flexibility) Sit and Reach Score 87 Rating Good, (Body Composition) BMI 27.4 WtH (waist-

to-height ratio) 0.52.

Smart Goals: Decrease Mile test by 3:00 mins, Add 10 more push-ups, and need to

stretch daily.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Aerobic Activity Hiking Swimming Trail Rest Day

(freestyle Biking
90 minutes and
butterfly) 90 minutes

90 minutes

Muscle Yoga Reformed Sit-ups Rest Day

Strengthening
Kundalini Pilates Until fail

60 minutes 60 minutes Push-ups

until fail
 Stretching Daily: "Stand straight and tall, then lunge forward with your left foot and place

your right palm flat on the floor. In one continuous motion, reach your left elbow towards the

floor, rotate your upper body and reach your left arm towards the sky. Next, place both hands

on the floor on opposite sides of your left foot And straighten your leg. Switch sides. Do ten

reps." (Yoon, 2020).

Client Exercise Prescription:

Guy's prescription is for three days of 60 minutes of aerobic activity, three days of 30-60

minutes of muscle strengthening, and daily stretching. After 12 weeks, this should allow Guy to

meet his smart goals of trimming 3 minutes off his mile, adding five push-ups to his max, and

stretching daily.

Client: 66-year-old male 5 feet 11 inches (has COPD, Been cleared by medical team)-

(Aerobic)Rockport Walking Test Score 16 Rating Fair, (Muscular Strength) Push Up Test Score

66 Rating Average, (Flexibility) Sit and Reach Score 68 Rating Average, (Body Composition)

BMI 30.4 WtH (waist to height ratio) 0.56.

Smart Goals: Decrease mile by 3:00 mins, increase push-ups by 10, daily stretching.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Aerobic Activity Swimming Walking Dancing Rest Day

(backstroke, (start at 3 60 minutes

breaststroke, miles and
and freestyle) increase
distance by
60 minutes .50 each
week)

60 minutes

Muscle Push-pus Hot Yoga Sit-ups Rest Day

Strengthening 10 sets of 5 60 minutes 10 sets of
15
Increasing
reps each Increasing
week. reps each
week

Stretching Daily: "Stand in a wide leg position, bend down, place both hands on the floor,

and walk them out until your body and arms are both straight. In one continuous motion, push

your hips up and reach your right hand towards your left foot, then come back to the start,

bring your left foot forward, bend at the knee, rotate your torso, and reach your left hand up

towards the sky. Come back to the start, and walk your hands back to the standing wide-leg

position. Switch sides. Do ten reps." (Yoon, 2019).

Reference
Yoon, J. (2020). Better stretching: 9 minutes a day to greater flexibility, less pain, and improved

performance the joetherapy way. St. Martin's Essentials.