The

Prescription Is
Exercise

Unit 8 Assignment
Ashley Campbell
Purdue University Global
EF310 Current Trends in Exercise and Fitness
Dana Bender
March 28, 2023
 Kevin’s Fitness & Goals
 Fitness  SMART Goals
Results
  Goal 1 Incorporate
Rockport Walk Test
Score 86/Excellent plank workouts with
 Push Up Test every other workout at
least 3 days a week
Score 85/Excellent
 Goal 2 Start utilizing a
 Half Sit-Up Test

Score 85/Good
standing desk for
 Sit & Reach Flexibility Test majority of workday or
Score
76/Good stand up and walk
 Body Mass Index around after 40
minutes of sitting
Total 27/Overweight
 Waist to Height Ratio

Total 0.54/Overweight
 Guidelines of Activity
 Adults in your age range of 18-64 need 150-300
minutes of physical activity per week (U.S.
Department of Health and Human Services, 2019)
 Include time to do appropriate warm ups and cool
(Eichenberger-Archer, 2022)
downs
 Dedicate a minimum of 2 days a week to strength
training
 Aim for 3 days a week of an aerobic activity
 Add in activities that help improve balance and
flexibility
 FITT-VP Principles
 Frequency-how many days per week
 Intensity-level of effort
 Time-length of workout
 Type-list of exercises
 Volume-total of time spent and at what intensity
 Progression-increase in exercise time or intensity
as tolerated (Zaleski et al, 2016)
 Exercise Prescription
Aerobic Activity Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Frequency=Weekly Rest Strength Day Run 4 mile Strength Day Run 4 mile Strength Day Run 4 mile

Moderate/Maintain 103-134 Moderate/Maintain Moderate/Maintain

Intensity Heart Rate 103-134 Heart Rate 103-134 Heart Rate
Time 45 minutes 45 minutes 45 minutes

Warm up with dynamic Warm up with dynamic Warm up with dynamic

Type stretches 5 mins stretches 5 mins stretches 5 mins

Treadmill Uphill 2%, Treadmill Uphill 2%,

Treadmill Uphill 2%, increase increase 1/4 mile increase distance a 1/4
1/4 mile weekly weekly mile weekly

Cool down with static Cool down with static Cool down with static
stretches 5 minutes stretches 5 minutes stretches 5 minutes

Muscle
Strengthening Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Frequency=Weekly Rest Core/Upper body Cardio Day Lower Body Cardio Day Yoga Cardio Day
Intensity Moderate Moderate Moderate
Time 45 minutes 45 minutes 45 minutes
Walk 5 minutes on Walk 5 minutes
Type treadmill Walk 5 minutes treadmill treadmill

3 sets 10 squats with 20 lb Cow Face Pose 3

Ab roller 3 sets 15 reps dumbbell times/30 seconds
Front/Side Plank 3 sets
1 minute 10 seconds 3 sets 10 lunges with 20 lb Cresent Lunge 3
dumbbell times/30 seconds
3 sets 10 reps 20 lb 3 sets 10 calf raises with 20 lb
dumbbell curl dumbbell Half Lord of the Fishes
Pose 3 times/30
seconds

3 sets 20 mountain 3 sets 10 step up with 20 lb Half Pigeon Pose 3

climbers dumbbell times/30 seconds
3 sets 20 push-ups
3 sets 10 lateral step up with 20 lb Runners Lunge 3
dumbbell times/30 seconds

(Van Den Cline, 2022)

 Progression Principle
 Endurance

 Overload

 Familiarity

 Frequency

 Intensity

 Duration
(Quinn, 2022)
(Alamy, 2007)
 Wrap Up
 Fitness Level
 2 Good Scores & 2 Excellent Scores

 Prescription
 Aerobic & Strength Days/Exercises

 Goals
 Core Strength & More Standing/Walking
 References
 Alamy. (2007, March 22). Man climbing mountain stock photo. Alamy.
https://www.alamy.com/stock-photo-man-climbing-mountain-28699231.html
 Eichenberger-Archer, S. (2022, June 23). Power training for older adults. IDEA Health &
Fitness Association. https://www.ideafit.com/personal-training/power- training-
for-older-adults/
 Quinn, E. (2022, October 20). Know when to take your strength training to the next level.
Verywell Fit. https://www.verywellfit.com/progression-definition-3120367
 U.S. Department of Health and Human Services. (2019, September). Physical activity guidelines
for Americans, 2nd edition. HealthySDgov. https
://healthysd.gov/physical-activity-guidelines-for-americans-2nd-edition/
 Van Den Cline, L. (2022). 5 yoga hip stretches for increasing flexibility. NASM.
https://blog.nasm.org/training-benefits/5-yoga-poses-for-opening-the-hips
 Zaleski, A. L., Taylor, B. A., Panza, G. A., Wu, Y., Pescatello, L. S., Thompson, P. D., &
Fernandez, A. B. (2016). Coming of age: Considerations in the prescription of exercise
for older adults. Methodist DeBakey cardiovascular journal.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4969034/