Exercise Prescription

Exercise Prescription

Length: 508 words (1.5 double-spaced pages)

Rating: Excellent

Open Document

Essay Preview

More ↓

     Date of Birth: 09/01/77
     Sex: Female
     Height: 61”
     Weight: 113 lbs
     Resting Heart Rate: 58 bpm

·     Health problems or injuries:
Previous lower back injuries

·     Medications that may influence heart rate: None

·     Risk of cardiovascular or orthopedic injury: None

·     Individual preferences for exercise:
Jogging, swimming, hiking, mountain biking, resistance ball, free weights, yoga

·     Individual dislikes for exercise:
          Stationary bike, treadmill, some weight machines

·     Individual program objectives and goals:
1)     Maintain health
2)     Increase core strength
3)     Increase lean body mass
4)     Decrease body fat percentage
5)     5 months to train for triathlon:
Need to increase speed and endurance in running, biking, and swimming

·     Opportunities
Live close-by gym with pool, weights, and aerobics classes
Live close by running and biking trail
Gym available at both jobs

·     Barriers
Varied work schedule
Sometimes need partner or personal trainer for motivation

·     Expected Results
“After 5 months of training I expect to be moderately stronger and more efficient in all areas of activity as well as see a reduction in body fat and an increase in lean body mass.”
Cardiovascular/Respiratory Training Schedule

Before Running: Do 5 minutes of light walking.
Before Bicycling: Do 1 set of 10-15 of stationary lunges without weights and do leg stretches (including quadriceps, hamstrings, calves and glutes).
Before Swimming: Do full-body stretching with 5 minutes freestyle swimming.

Cool Down:
After Running: Do 5 minutes of light walking and stretch all leg muscles.
After Bicycling: Do 5 minutes of light cycling and stretch all leg muscles.
After Swimming: Do 5 minutes of easy freestyle swimming and do full-body stretches for flexibility.

Exercise #     Time     Sets     Type
R1     10 minutes     ---     Light run
R2     20 minutes     ---     Intervals – alternating 1 min. light run w/ 1 min. moderate run
R3     30 minutes     ---     Moderate Run

Exercise #     Time     Sets     Type
B1     10 minutes     ---     Light cycling
B2     20 minutes     ---     Intervals – alternating 1 min. light cycling w/ 1 min. moderate cycling
B3     30 minutes     ---     Moderate cycling

Exercise #     Time     Sets     Type
S1     10 minutes     ---     Breast stroke, butterfly, back stroke, freestyle
S2     20 minutes     ---     Breast stroke, butterfly, back stroke, freestyle
S3     30 minutes     ---     Breast stroke, butterfly, back stroke, freestyle

L1: 30-45 minutes of any exercise above at intervals (1 min. light/1 min. moderate). If swimming, do 1 lap light/1 lap moderate intervals.

Week #     Mon.     Tues.     Wed.     Thurs.     Fri.     Sat.     Sun.
1     *R1, B1, S1, R2     ---     *R3, S2     ---     *B2, S3     *L1, B3     ---
*Note: Each exercise does not have to be done simultaneously. Because of varied work schedule and other activities, spread exercises according to amount of free time.

Core Strength Training

Warm-up: Do 5 a minute walk or do 5 minutes of the movements of the following exercises without the weight and so light full-body stretches.

How to Cite this Page

MLA Citation:
"Exercise Prescription." 123HelpMe.com. 06 Apr 2020

Need Writing Help?

Get feedback on grammar, clarity, concision and logic instantly.

Check your paper »

My Exercise Prescription for Paige Essay

- ... Other than being aware of your nutritional habits, I see nothing keeping you from your goals. To further explain the prescription I will break down your prescription up into the different components of your exercise session. The warm up will consist of jogging for five minutes. You will maintain certain intensity with the ten second heart rate count range I calculated for you. I would like you to begin warming up by jogging either on the treadmill or outside. I choose jogging for you because I feel it will be the best warm up for you....   [tags: health and fitness]

Research Papers
1228 words (3.5 pages)

Exercise Prescription Essay

- Date of Birth: 09/01/77 Sex: Female Height: 61” Weight: 113 lbs Resting Heart Rate: 58 bpm · Health problems or injuries: Previous lower back injuries · Medications that may influence heart rate: None · Risk of cardiovascular or orthopedic injury: None · Individual preferences for exercise: Jogging, swimming, hiking, mountain biking, resistance ball, free weights, yoga · Individual dislikes for exercise: Stationary bike, treadmill, some weight machines · Individual program objectives and goals: 1) Maintain health 2) Increase core strength 3) Increase lean body mass 4) Decrease body fat percentage 5) 5...   [tags: Exercise Physiology]

Free Essays
508 words (1.5 pages)

Testing and Exercise Prescription for College Football Players Essays

- Introduction The sport of football is an anaerobic sport, which means the players heavily rely on The ATP-PC cycle for energy because the average football play lasts less than 10 seconds. Along with the short duration of play length there is typically long recover time. To be exact, each play lasts on average, 5.6 +/- 2.0 seconds with a work rest ratio of one to six (Rhea, Hunter & Hunter, 2006). The athletes that play football train to gain and maintain power, strength, hypertrophy, speed, and agility....   [tags: college football, nfl players, ncaa]

Research Papers
2873 words (8.2 pages)

Prescription Drugs And Its Effects On Society Essay examples

- Prescription drugs are abused in our society and there are better alternatives. People do not realize how devastating prescription drugs can be because our culture and doctors have a big influence on the way people look at drugs. Medicine is overused in today’s society. I have grown up in a culture that does not take the idea of drugs as seriously as they should. When I say drugs I am not specifically highlighting illegal drugs. Rather, I am referring to both illegal and legal drugs, whether that is cold medicine, over the counter painkillers, sedatives, or the most illegal drugs like heroine....   [tags: Pharmacology, Prescription drug, Medicine]

Research Papers
712 words (2 pages)

The Health Benefits of Exercise Essay

- The Benefits of Physical Exercise to the Human Body The benefits of physical exercise in humans far outweighs the harmful effects associated with exercise. A prescription of physical activity has been known to delay the onset or prevention of many chronic diseases. An improvement in heart function, lower blood pressure and improve functional capacity is noticed after just a few weeks of exercising. Physical activity will also result in an increase of lean muscle mass, promote weight maintenance, increased flexibility, and a generally stronger more fit individual....   [tags: Physical Exercise Fitness Health]

Research Papers
2471 words (7.1 pages)

The Health Benefits of Exercise Essay

- The first group of people to utilize the benefits of exercise were the Greeks. It was Aristotle a famous philosopher of the time who brought this concept to the people at the time. The word exercise means "Bodily exertion for the sake of developing and maintaining physical fitness." In today’s world you find people from all walks of life, age and sex exercising in some form or another. Whether it be running in a park or lifting weights in a gym, let’s face its here to stay. There are basically three types of exercise....   [tags: Physical Exercise Fitness Health]

Free Essays
412 words (1.2 pages)

Exercise Prescriptions Essay

- Optimal results with fitness programs can only be achieved if such programs are individualized and take into account the varying degrees of physical fitness and the different epidemiological factors that affect a person's health and well-being. Initial physical assessments, establishment of training goals, and identifying modalities that advance different physiological gains are all distilled into an overarching fitness program that accounts for individual differences and promotes the maintenance of results....   [tags: Healthy Lifestyle Essay]

Research Papers
1381 words (3.9 pages)

A Prescription for Profit Essay

- A Prescription for Profit In 2007, the pharmaceutical industry spent approximately $4.8 billion dollars a year advertising prescription drugs directly to the public (ProCon.org 2005). A study by two York University researchers estimates the U.S. pharmaceutical industry spends nearly twice as much on promotion as it does on research and development (York University, 2008). Why do they spend so much money marketing to the consumer. The simple answer is profit. Like any other business pharmaceutical companies are out to sell a product and make money....   [tags: advertising, drugs, marketing, comsumer]

Research Papers
582 words (1.7 pages)

What Does The Exercise Is? Essay

- A lot of people go to they gym and leave with the idea that they’ve reached their goals by using the equipment, but do they really know what exercise is. or the Science involved in it. The problem here is many people don’t know how dangerous forcing the body and muscles can be. Personal Trainers have a lot to do with helping clients choose the right pathway into reaching their goals in a safely mater. Although a degree is not always needed in Canada or the United States it’s recommended. Thanks to all the Colleges and Universities in and out of the state it is now much easier for students to reach out and pursue their dreams....   [tags: Bachelor's degree, Academic degree]

Research Papers
1187 words (3.4 pages)

Essay on Exercise And Sports Nutrition Program

- I have decided to further my education at Texas Woman 's University and focus my efforts for the acceptance of the Exercise and Sports Nutrition program. Ultimately, I would like to earn a Master’s degree in exercise and sports nutrition and with TWU’s mission to be the foremost program in the country in application of exercise and sports nutrition in clinical, wellness, and athletic settings, I will acquire strong research skills in advanced nutrition practices. TWU’s program will allow me to participate in; maximizing sports performance, minimize health issues in men, women, and children....   [tags: Obesity, Nutrition, Body shape, Childhood obesity]

Research Papers
1160 words (3.3 pages)

Related Searches

Cool Down: Quad stretches, ham stretches, and arm stretches for flexibility.

One Rep. Max
Seated Leg Press     Lat. Pulldown     Arm Extension     Bicep Curl
155     90     40     30

Exercise #     Type     Sets     Reps 50%/Max     Weight
W1     Seated Leg Press     2     10-15     80
W2     Walking Lunges     2     10-15     15
W3     Lat. Pulldown     2     10-15     45
W4     Arm Extension     2     10-15     20
W5     Reverse Crunch     2     10-15     ---
W6     Torso Curl (w/ exercise ball)     2     10-15     ---
W7     Push Ups (w/ exercise ball)     2     10-15     ---
W8     Bicep Curl     2     10-15     15

Weekly Schedule

Week #     Mon.     Tues.     Wed.     Thurs.     Fri.     Sat.     Sun.
1     ---     W1, W2, W3, W4, W5, W8     ---     W1, W2, W3, W4, W5, W8     ---     W5, W6, W7, W8      ---

Rate of Progression: If each exercise can be performed with ease, increase the number of reps by 2-5 to build muscular endurance. Increase the pace and exercise period to improve cardiovascular endurance.

Return to 123HelpMe.com