KARINA TEJADA

PURDUE UNIVERSITY GLOBAL

UNIT 8 ASSIGNMENT-PERSONAL EXERCISE PRESCRIPTION
 SUMMARY OF THE CLIENT’S FITNESS
RESULTS

▪ Jose’s journey towards completing his smart goals

▪ Aerobic Fitness: 12 miles: results were that Jose only completed 8 miles of the test
becoming fatigued.
▪ Muscular Strength: Push-up test 40 push-ups towards 1 min: results were that Jose
completed 25 push-ups and finished them at a record time of 1min and 20 seconds
▪ Curl test: straight dumbbell curl target weight 40 pounds and to achieve 30 curls
within the 1 min mark. Jose completed only 29 curls within the 1 min mark.
▪ Flexibility: Sit and Reach test: complete 40 sit and reach by the 1 min period. Jose
completed only 35 within the minute
▪ Body Composition: BMI: 32% and Waist to Height is 55%. This indicates that Jose is
in the overweight category
JOSE’S SMART GOALS
▪ My client's goal is to lose 30 pounds of
fat and build more muscle.
▪ Jose will track his progress by keeping a
journal and writing down daily workouts.
▪ He will achieve his goal by going to the
gym four to five times a week and having
two rest and recovery days in between.
▪ This goal will help Jose be healthier and
This Photo by Unknown Author is licensed under CC BY-SA-NC have more energy
▪ His goal is to possibly complete his list by
October 31st, 2022
 SUMMARY OF THE GUIDELINES FOR
PHYSICAL ACTIVITY BASED ON CLIENT’S AGE
▪ Each week Jose will need to complete 150 minutes of moderate-intensity physical
activity and 2 days of muscle strengthening activities
▪ Jose’s age: 27
▪ Weight: 205lb
▪ Goal weight 175lb
▪ Jose is completely under the guidelines, spreading out the time frame by working out
30 minutes a day in the five-day work week which he endures physical activity after
work. For Jose to achieve his goal of losing 30 pounds.
 THE FITT-VP PRINCIPLE

▪ Frequency- Jose is undergoing workouts five times a week

▪ Intensity- Heart rate needs to maintain 144 to 160bpm based on Jose’s age
▪ Time- 30 min workout Monday through Friday
▪ Type- Jose will train a different group each day of the week. For example:
▪ Day 1: Muscle training - Lower body
▪ Day 2: Interval training/conditioning
▪ Day 3: Muscle training - Upper body
▪ Day 4: Full Body - Yoga
▪ Day 5: Interval training/conditioning

▪ Volume-Depending on the exercise limit weight on the upper body is 60lbs and the lower
extremities limit is 105lbs
▪ Progression-After a three-week training, Jose would undergo the fitness fit test to see if he
has improved his capabilities
 JOSE’S EXERCISE CHART
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
SUNDAY
Rest Days
Aerobic • 30 push-ups • Close grip • Cable shoulder • Flow • No weight Stretching
Activity • Cable squat pull-ups fly • Sun squat
• Medicine ball Salutations • Jump Rope Walking
over the head • Chair squats • High Knees
rises • Rowing
• Cable fly’s • Swimming
• Dumbbell Curls

Muscle • Leg press • Dead-lifts • Dumbbell • Tree • Crunch Meditation

Strengthening • Weight • Lat pull- shoulder press • Warrior • Reverse
squat with downs • Bench press • Horse Crunch
the bar • Machine • Dumbbell • Boat • Plank
• Leg bent over press • Side Plank • Russian
extensions rows • Machine bicep Twists
curls
PROGRESSION PRINCIPLE

The client should apply the progression

principle by slowly advancing and adding
intensity to current workout plans.
The ACSM (Bushman, 2018) states different
exercises can progress in different ways.
For example, aerobic exercise progression
should be gradual either by altering
exercise length, frequency, or intensity up
until desired outcomes are safely met. On
the other hand, resistance exercises can
advance by changing the frequency,
resistance, and repetitions.

This Photo by Unknown Author is licensed under CC BY-SA-NC

JOSE’S
RESULTS,
PRESCRIPTION,
AND GOALS

My client's goal is to lose 30 pounds

of fat and build more muscle by
October 31st, 2022. His goal is
realistic and will work to achieve his
goal by going to the gym four to
five times a week aside from the
exercise he obtains during his work
hours and volunteer training.
He is making these goals to try to
be healthier, have more energy, and
mental clarity, lose weight, build
muscle, and feel good in his own
skin.

I believe Jose can obtain his goal.

He has a great support system and
seems like he really wants this.
 REFERENCES
Bushman, Barbara A. Ph.D., FACSM Developing the P (for Progression) in a FITT-VP Exercise Prescription, ACSM's Health &
Fitness Journal: May/June 2018 - Volume 22 - Issue 3 - p 6-9 doi: 10.1249/FIT.0000000000000378

Kraemer, William J. Ph.D., FACSM; Fragala, Maren S. M.S. Personalize It, ACSM's Health & Fitness Journal: July 2006 - Volume
10 - Issue 4 - p 7-17

Edition, S. T. S. (2018, September 17). Intensity or Resistance. National Strength and Conditioning Association. Retrieved July 24,
2022, from https://www.nsca.com/education/articles/kinetic-select/intensity-or-resistance/

McCall, P. (2014, June 26). How to Select the Right Intensity and Repetitions for Your Clients. Ace Fitness. Retrieved July 24, 2022,
from https://www.acefitness.org/resources/pros/expert-articles/4922/how-to-select-the-right-intensity-and-repetitions-for-your
clients/#:%7E:text=Intensity%20is%20the%20magnitude%20of,performed%20for%20a%20particular%20lift

American College of Sports Medicine. (2016). Exercise preparticipation health screening questionnaire for exercise professionals.
https://www.exerciseismedicine.org/wp-content/uploads/2021/04/EIM-exercise-preparticipation-screening.pdf

Kent Sports Development Unit. (2016). The role of fitness testing & selecting and using fitness tests. https://kentsport.org/wp-
content/uploads/2016/06/The_Role_of_Fitness_Testing.pdf