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Exercise Prescription
General Information:
Name: Kyle Aquino
Gender: Male
Height- 55
Weight- 148
RHR- 60 bpm
RBP- 120/78
BMI- 22
Classification: Normal Weight
Waist Circumference: 33
Classification: Low Risk
Skinfold Measurements:
o Not Applicable as the subjects measurements were not taken
Assessments:
Queens College Step Test
Heart Rate (15 Seconds)- 90 bpm
Classification: Excellent
VO2MAX= 111.33 (0.42 x 90 bpm)
VO2MAX= 73.53
Muscle Endurance
Partial Curl Up (1 Min)- 30
Classification: Marginal
Push Up (To Exhaustion)- 29
Classification: Poor
Muscular Strength
ACSM Guidelines for 1RM Bench Press- 185
Classification: Good
Flexibility
Sit and Reach- 13 inches
Classification: Good
Client Goals
Kyles Goals within this exercise prescription is to get stronger and be more fit. Kyle
is an individual who is an experienced lifter who works out 5 times a week. With
kyle being so young at the age of 24, no medications currently being taken by the
client, no family history of health complications and no present/past injuries, Kyle
will be given an Moderate-High exercise prescription to increase both muscular
strength as well as his muscle endurance as based on the results of the assessments
were poor. Although kyle did perform excellent on the queens college step test, the
prescription will be begin by activating the cardiovascular system 4 times a week
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(Tuesdays & Thursdays). Dynamic warm ups will be used increase body temperate
and elevate the heart rate will be done in the beginning of all resistance training
days as well as a static stretching at the end to increase flexibility and bring the
heart rate down less then 120 bpm.
Cardiovascular Prescription:
Below will be the following FITT Principle for Kyle to increase his cardiovascular
system. Although his classification for the step test was excellent, we still would like
kyle to improve to reap the benefits of the cardiovascular system which are:
Increase oxygen intake for the heart and lungs
Burn daily energy expenditure, which helps with weight control
Increased Bone Density
Light Jogging Sprints
Frequency 2 Days a Week 2 Days a Week
Intensity 40-60% VO2R 60-80% VO2R
Time 30-40 Minutes 10-20 Minutes
Type Completed on Treadmill Completed on Treadmill
Targeting Heart Rate & Targeting Heart Rate to
increase blood flow increase VO2 Max
through out the body
Resistance Training:
One of Kyles goals was to get stronger and also be more in shape. Based on the
assessments for muscle endurance, the classifications according to ASCM showed it
was poor. His 1RM Bench Press classification should to be good but still needs
improvement. The Program below will show the different types of exercises that
will be incorporated into his weekly routine. Each week will differentiate based on
the sets and repetitions as one week will be focused on building muscle strength
while the following week will be focused on muscle endurance. Since kyle is an
experience lifter, we can prescribe him with a Moderate-Vigorous routine. Multi-
Joint exercises will be the primary as singular joint exercises will be a secondary.
The type of resistance training that will be used is alternating between free weights
and machines. On Strength Weeks, the rest intervals will be between 2-3 Minutes.
On Endurance weeks, rest interval will be <1 Minute. The resistance training
frequency will begin at 3 days a week. (Monday, Wednesday, Friday).
Frequency- 3 Times A Week
Intensity- 60-70% on Muscle Strength Week- 40-50% on Muscle Endurance
Week
Time- No Limit. Whenever Kyle completes the program on the specific day
Type- Alternating between Free Weights & Machines
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Shoulder/Delts Exercises
Strength (60-70% 1RM) Endurance (40-50% 1RM)
Shoulder Press (Dumbbell 8-12 Reps (3 sets) 12-15 Reps (3 sets)
or Machine)
Front Raises 8-12 Reps (3 sets) 12-15 Reps (3sets)
Side Lateral Raises 8-12 Reps (3 sets) 12-15 Reps (3 sets)
Rear Delt Flys 8-12 Reps (3 sets) 12-15 Reps (3 sets)
Shrugs 8-12 Reps (3 sets) 12-15 Reps (3 sets)
Bicep/Tricep Exercises
Strength (60-70% 1RM) Endurance (40-50% 1RM)
Close-Grip Bench Press 8-12 Reps (3 sets) 12-15 Reps (3 sets)
Tricep Kickbacks 8-12 Reps (3 sets) 12-15 Reps (3 sets)
Cable Pressdown 8-12 Reps (3 sets) 12-15 Reps (3sets)
Seated Bicep Curls 8-12 Reps (3 sets) 12-15 Reps (3 sets)
Standing Hammer Curls 8-12 Reps (3 sets) 12-15 Reps (3 sets)
Reverse Curls 8-12 Reps (3 sets) 12-15 Reps (3 sets)
Chest/Back Exercises
Strength (60-70% 1RM) Endurance (40-50% 1RM)
Barbell Bench Press 8-12 Reps (3 sets) 12-15 Reps (3 sets)
Incline Bench Press 8-12 Reps (3 sets) 12-15 Reps (3 sets)
Chest Flys 8-12 Reps (3 sets) 12-15 Reps (3 sets)
Wide-Grip Pulldowns 8-12 Reps (3 sets) 12-15 Reps (3 sets)
Dumbbell Row 8-12 Reps (3 sets) 12-15 Reps (3 sets)
T-Bar Rows 8-12 Reps (3 sets) 12-15 Reps (3 sets)
Leg Exercises
Strength (60-70% 1RM) Endurance (40-50% 1RM)
Barbell Squats 8-12 Reps (3 sets) 12-15 Reps (3 sets)
Leg Press Machine 8-12 Reps (3 sets) 12-15 Reps (3 sets)
Walking Lunges 8-12 Reps (3 sets) 12-15 Reps (3 sets)
Hamstring Curls (Seated) 8-12 Reps (3 sets) 12-15 Reps (3 sets)
Lying Hamstring Curls 8-12 Reps (3 sets) 12-15 Reps (3 sets)
Calf Raises 8-12 Reps (3 sets) 12-15 Reps (3 sets)
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Dynamic (Warm-Up):
Part of Kyles exercise prescription will be to complete a dynamic warm-up before
every resistance training day. The reason behind the warm-up is to increase kyles
body temperature, elevate his heart rate and also get the muscles warm up before
putting stress on them. Below will be examples of a few warm-ups that kyle will be
performing before resistance training days ONLY.
Frequency- 3 days a week prior to resistance training
Intensity- Moderate
Time- 30-45 seconds each warm-up (5-Minute Light Jog on Treadmill)
Type- Exercises that will help elevate the heart rate and get the muscles
prepared for exercise
Warm-Up Exercises Duration
5-Minute Light Jog on Treadmill 5 Minutes
Jumping Jacks 45 Seconds
Jump Rope 45 Seconds
Butt Kicks 45 Seconds
Burpees 45 Seconds
Static Stretching (Cool-Down):
At the end of both cardiovascular days and resistance training days, Kyle will be
performing a variety of static stretches to cool down the body and return his heart
rate back to normal. Other reasons for static stretching to be beneficial is that it will
help increase Kyles range of motion (ROM) and flexibility and help alleviate muscle
soreness the following day. Below will be a few examples of different stretches that
Kyle will do at the end of every workout. Each stretch will be held for approximately
30 seconds each.
Frequency- 5 Days A Week
Intensity- Low-Moderate
Time- 30 seconds each stretch
Type- Stretches that allow the body to move through a full range of motion
Static Stretches Duration
Wall Chest Stretch 30 seconds
Shoulder Stretch 30 seconds
Triceps Stretch 30 seconds
Arm Stretches 30 seconds
Side Stretch 30 seconds
Spine Stretch 30 seconds
Quadriceps Stretch 30 seconds
Hamstring Stretch 30 seconds
Groin Stretch 30 seconds
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Week At a Glance
Below is a brief example of a full week showing the cardiovascular, flexibility and
resistance training done through the week. The level of progression will be
monitored weekly based on if Kyle is getting stronger in the resistance training
in which case we will increase the reps, sets, and percentage of 1RM however
would not change the intensity for muscle endurance but increase the reps and
sets. Flexibility progression will be done by increasing the duration of holding
each stretch in the static stage.
Days of the Week Resistance Training Flexibility Cardiovascular
Monday Upper Body Dynamic/Static Light Jog
Tuesday OFF OFF Sprints
Wednesday Lower Body Dynamic/Static Light Jog
Thursday OFF OFF Sprints
Friday Full Body Dynamic/Static OFF
Saturday OFF OFF OFF
Sunday OPF OFF OFF
Reference:
ACSMs Resources for the Exercise Physiologist: A Practical Guide for the Health
Fitness Professional American College of Sports Medicine
