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Exercise Programming Individual Activity Prescription

Name Shannon Ford Age: 32 Gender: Female Race: African American Resting HR = 78 Heart Rate Training Zone: (60%)144 bmp – (90%) 177 Waist/Hip Ratio: .88 BMI: 29.2 Ideal Body Weight (@ 25%) = 133.73 pounds FORMULA: Lean Body Mass—

1 – desired body fat % Shannon is 5’ 4“ tall and weighs 170 pounds. She is currently inactive and is a nonsmoker. Her waist circumference is 36” and her hips are 41” . Her body composition analysis reports that she is 41% body fat. She currently works 10 hours/day as a nurse at St. Jude Children’s Hospital. Her total cholesterol is 230, HDL 55, and LDL 150.. Her blood glucose level is 88 and her blood pressure is 160/88.

Goals: Shannon is interested in improving body composition by losing body fat and increasing muscle mass and lowering her body fat percent to 25%. She is also thinking about completing a half marathon.

Risk Factors and Special Considerations;

Non-modifiable Risk Factors

• Heredity: father had heart attack (survived) at 48 years old) and she is African American • (Age and Gender are NOT risk factors for her since she is a young female

Modifiable Risk Factors

• Obesity (43% body fat; Waist/Hip >0 .86) • Inactivity • High Cholesterol • High Blood Pressure • Stress

Her risk factors put her at moderate risk according to ACSM guidelines. This suggests that she should be able to begin a moderate level activity program without physician clearance, but she will need physician clearance for a vigorous activity program. Therefore, her program will begin at low- moderate intensity levels. Since Shannon is interested in completing some races (and ultimately a marathon) she will begin with a walk/jog program and gradually progress her to more jogging and less walking. She is also interested in increasing muscle mass and improving body composition. She has access to a weight room and a Body Pump class so resistance training will also be included in her program. Therefore, Shannon will be given a comprehensive and progressive activity program which addresses all of the components of fitness. Because Shannon has high blood pressure her pressure will be closely monitored throughout her training program. It is hopeful that her blood pressure will decrease as a result of her increases in activity. However, any abnormalities will be addressed immediately.

170 pounds X .41 = 69.7 = pounds fat mass 170 – 69.7 = 100.3 = pounds lean mass 100.3 = 100.3 = 133.73 lbs 1-.25 .75

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Week 1 All sessions will begin with a Warm-up and end with Cool down and Flexibility Warm up: Walk or Bike for 5 min; Stretch each major muscle group as demonstrated. (Deltoids, Triceps, Pectorals, Obliques, Hamstrings, Quadriceps, Abductors, Gastrocnemius) Cardiorespiratory Musculoskeletal F(Frequency): 5 days/week (M, T, Th, Sat, Sun) 2 Days (T, Th) I (Intensity): Moderate (HR @ 60% = 144) Moderate T (Time): 30 min 1 set of 12 exercises as demonstrated T(Type): Walk Resistance Training Resistance Exercises: Leg Press, Knee Extension, Hamstring Curl, Abdominals, Rowing, Lat Pulldown, Chest Press, Overhead Press, Bicep Curl, Tricep Press Cool Down: Walk gradually reduce intensity until heart rate is below 130. Flexibilty: Repeat Stretches from Warm-Up holding each stretch for 15-30 seconds. (Deltoids, Triceps, Pectorals, Obliques, Hamstrings, Quadriceps, Abductors, Gastrocnemius) Week 2 In order to PROGRESS you must OVERLOAD The second week Shannon will increase her Cardiorespiratory Intensity to a heart rate of 155 (She will probably be alternating walking and jogging to reach this level). She will also add another set of resistance exercises. All sessions will begin with a Warm-up and end with Cool down and Flexibility Warm up: Walk or Bike for 5 min; Stretch each major muscle group as demonstrated. (Deltoids, Triceps, Pectorals, Obliques, Hamstrings, Quadriceps, Abductors, Gastrocnemius) Cardiorespiratory Musculoskeletal F(Frequency): 5 days/week (M, T, Th, Sat, Sun) 2 Days (T, Th) I (Intensity): Moderate (HR @ 70% = 155) Moderate T (Time): 30 min 2 sets of 12 exercises as demonstrated T(Type): Walk/Jog Resistance Training Resistance Exercises: Leg Press, Knee Extension, Hamstring Curl, Abdominals, Rowing, Lat Pulldown, Chest Press, Overhead Press, Bicep Curl, Tricep Press Cool Down: Walk gradually reduce intensity until heart rate is below 130. Flexibilty: Repeat Stretches from Warm-Up holding each stretch for 15-30 seconds. (Deltoids, Triceps, Pectorals, Obliques, Hamstrings, Quadriceps, Abductors, Gastrocnemius)

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Week 3 In order to PROGRESS you must OVERLOAD This week Shannon will stay at the same intensity level for both Cardiorespiratory and Resistance activity but she will increase the time in cardiorespiratory activity. This is important to progress her toward her goals of jogging long distances and this is the most important activity for expending calories to positively influence body composition. All sessions will begin with a Warm-up and end with Cool down and Flexibility Warm up: Walk or Bike for 5 min; Stretch each major muscle group as demonstrated. (Deltoids, Triceps, Pectorals, Obliques, Hamstrings, Quadriceps, Abductors, Gastrocnemius) Cardiorespiratory Musculoskeletal F(Frequency): 5 days/week (M, T, Th, Sat, Sun) 2 Days (T, Th) I (Intensity): Moderate (HR @ 70% = 155) Moderate T (Time): 45 min 2 sets of 12 exercises as demonstrated T(Type): Walk/Jog Resistance Training Resistance Exercises: Leg Press, Knee Extension, Hamstring Curl, Abdominals, Rowing, Lat Pulldown, Chest Press, Overhead Press, Bicep Curl, Tricep Press Cool Down: Walk gradually reduce intensity until heart rate is below 130. Flexibilty: Repeat Stretches from Warm-Up holding each stretch for 15-30 seconds. (Deltoids, Triceps, Pectorals, Obliques, Hamstrings, Quadriceps, Abductors, Gastrocnemius) Week 4 In order to PROGRESS you must OVERLOAD This week Shannon will stay at the same duration (or ‘time’) but she will try to ‘jog’ more of that time and slightly increase her intensity level. This is important to progress her toward her goals of jogging long distances and this is the most important activity for expending calories to positively influence body composition. All sessions will begin with a Warm-up and end with Cool down and Flexibility Warm up: Walk or Bike for 5 min; Stretch each major muscle group as demonstrated. (Deltoids, Triceps, Pectorals, Obliques, Hamstrings, Quadriceps, Abductors, Gastrocnemius) Cardiorespiratory Musculoskeletal F(Frequency): 5 days/week (M, T, Th, Sat, Sun) 2 Days (T, Th) I (Intensity): Moderate (HR @ 75% = 160) Moderate T (Time): 45 min 2 sets of 12 exercises as demonstrated T(Type): Jog Resistance Training Resistance Exercises: Leg Press, Knee Extension, Hamstring Curl, Abdominals, Rowing, Lat Pulldown, Chest Press, Overhead Press, Bicep Curl, Tricep Press Cool Down: Walk gradually reduce intensity until heart rate is below 130. Flexibilty: Repeat Stretches from Warm-Up holding each stretch for 15-30 seconds. (Deltoids, Triceps, Pectorals, Obliques, Hamstrings, Quadriceps, Abductors, Gastrocnemius)

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Half Marathon Training Program http://www.halhigdon.com/assets/_legacy/halfmarathon/halfnovice.pdf

WEEK MON TUE WED THU FRI SAT SUN

1 Stretch & strengthen 3 m run 2 m run or cross

3 m run + strength Rest

30 min cross 4 m run

2 Stretch & strengthen 3 m run 2 m run or cross

3 m run + strength Rest

30 min cross 4 m run

3 Stretch & strengthen 3.5 m run 2 m run or cross

3.5 m run + strength Rest

40 min cross 5 m run

4 Stretch & strengthen 3.5 m run 2 m run or cross

3.5 m run + strength Rest

40 min cross 5 m run

5 Stretch & strengthen 4 m run 2 m run or cross

4 m run + strength Rest

40 min cross 6 m run

6 Stretch & strengthen 4 m run 2 m run or cross

4 m run + strength

Rest or easy run Rest 5-K Race

7 Stretch & strengthen 4.5 m run 3 m run or cross

4.5 m run + strength Rest

50 min cross 7 m run

8 Stretch & strengthen 4.5 m run 3 m run or cross

4.4 m run + strength Rest

50 min cross 8 m run

9 Stretch & strengthen 5 m run 3 m run or cross

5 m run + strength

Rest or easy run Rest 10-K Race

10 Stretch & strengthen 5 m run 3 m run or cross

5 m run + strength Rest

60 min cross 9 m run

11 Stretch & strengthen 5 m run 3 m run or cross

5 m run + strength Rest

60 min cross 10 m run

12 Stretch & strengthen 4 m run 3 m run or cross 2 m run Rest Rest Half Marathon

Summary and Future Plans: Shannon entered the program with moderate risk factors for cardiorespiratory disease. She has a family history of heart disease (father had heart attack at 47) she is inactive, obese, has high blood pressure and high cholesterol. She is motivated to start a walk/jog program and has an ultimate goal of completing a half marathon. The first four weeks of the program is centered on establishing a good fitness base by increasing cardiorespiratory and musculoskeletal endurance. If she adheres to the program she should be able to jog three miles by the end of the first month. After four weeks Shannon should have a good fitness base and will hopefully have made good progress. If she can now jog three miles she will be able to begin a half-marathon training program such as the one presented. To add some variety and prevent boredom it is suggested that she incorporate a Body Pump class one day each week instead of the machine weights during the next 4 weeks. She will also be incorporating a yoga class once each week to increase her flexibility and aid in stress management. Shannon will also be referred to a nutritionist to help her make healthy food choices. We are hopeful that Shannon’s blood pressure and cholesterol levels will be significantly lower by the end of the first month and that these will ultimately be at normal levels.