Exercise Prescription Assignment

8/9/2019 Exercise Prescription Assignment

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Specialist Diploma in Sports and Exercise Science

SD-SES 02

Sports and Exercise Prescription

CA2

Program Design and Implementation

Name: Ginno Yong

NRIC: S7502987Z

Due date: 24

th

March 2010


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Introduction

The client is an 18 year old student who does rock climbing actively. His goal is weight

loss, because he feels he is too heavy and that has affected his performance in rock

climbing.

Pre-exercise Test

The clients Health History Questionnaire (Appendix B) indicates that he does not have

any past or present health problems or physical impairments. His family is also free from

health problems and therefore rules out the possibility of any hereditary health issues.

Considered together with his PAR-Q (Appendix A), the client is suitable for physical

activities without the prior need for a doctors assessment and approval.

His CVD Risk Stratification Questionnaire (Appendix C) however, categorizes the client

as having moderate risk level according to ACSMs guidelines (Swain & Leutholtz,

2007). He has 2 risk factor as shown in Appendix C indicated by items with the + sign

in the last column. There is no information regarding the clients cholesterol and fasting

glucose level and therefore left as non-contributing factors. The 2 risk factors are

smoking, and a BMI of 25.5 kg/m2. His BMI is considered of moderate risk if based on

the Asians recommendations (BMI Calculator, n.d.). Further body composition tests

using a body impedance analyzer indicates that his body fat percentage to be at 19.8%

which has exceeded the upper limit of 15% for adults who are physically active

(Heyward, 2006). This confirms that the client is overweight despite his stocky frame,

and justifies his weight loss goal.


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During the client interview, it was further revealed that the client faces problems with the

standing broad jump station during his yearly NAPFA test. His NAPFA record is

retrieved (Appendix D-1) and compared to the NAPFA standards (Appendix D-2). The

client passes all stations except the standing broad jump. His excellent pass in the shuttle

run station reduces the possibility that his failure in standing broad jump is caused by a

genetic inadequacy of fast twitch muscles.

Goals

The client agreed to include an additional goal of improving his standing broad jump

results on top of his weight loss goal. The reasons for recommending an additional goal

were: firstly, the client has to serve national service and the standing broad jump is one of

the compulsory test stations in national services fitness test (IPPT). Secondly, standing

broad jump is an assessment of the muscular power of the legs (Hoffman, 2006).

Improving the clients muscular power will help increase if not maintain his fat free mass

and therefore help to reduce his body fat percentage (Heyward, 2006).

Weight Loss

The exact amount of weight loss is calculated and detailed in the following table:

Body Mass (kg) 64.5 Fat mass (kg) 1.94% body fat 19.8 Fat free mass (kg) 62.56

Target % body fat 15

Target body mass (kg) = 64.5 * (1 - 0.198)/(1 - 0.15)

60.86

Target weight loss (kg) 3.64

Weight Loss Calculation


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The timeline for achieving this weight loss goal is set at between 4 and 7 weeks. ACSM

recommends that the rate of weight loss should be between approximately 0.5 to 0.9 kg

per week (Jakicic et al, 2001). Heyward (2006) recommends that weight loss should be

gradual. Therefore, based on the guidelines, the client should achieve his target weight in

about 4 to 7 weeks.

Standing Broad Jump

The client needs only 2cm more to pass in the NAPFA test. However a higher target of

performance grade D is set. For a D performance grade, the client needs to improve

his standing broad jump by 12cm or more. A resistance training program is prescribed to

achieve this goal.

Skeletal muscles of the lower body adapt to resistance training between 4 to 6 weeks

(Staron et al, 1994). However, the amount of improvements varies between individuals.

Therefore, a more conservative and less ambitious timeline of 12 week is set.

Goals Summary

Goal # Description Specifics Timeline (weeks)

1 Weight Loss 4 kg 4 7

2 Improve Standing Broad Jump 12 cm 12

Assessments

The client read and signed the Informed Consent Form for Physical Test (Appendix E)

before any physical assessment is conducted.


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yrs

Age 18

bpm

HR2 121

HR3 152

km/h m/min %

S2 4 66.67 G1 12 0.12

S3 5.5 91.67 G2 14 0.14

mL/(kg.min)

SM2 24.56772

SM3 35.76784

b 0.361294194

mL/(kg.min)

VO2max 53.83254968 METS 15.38073

Bruce Submaximal Treadmill Test Calculation

The clients cardiovascular fitness is in the Excellent range when compared against the

closest age group in the norms table produced by The Physical Fitness Specialist Manual

(Appendix F-2). This supports the earlier stand that improving his cardiovascular fitness

is not priority and any aerobics exercise prescribed should focused on enhancing weight

loss.

Legs Muscular Strength

The exercises selected for assessments are squats and calf-raises. The squat with barbell

exercise is selected because there is a strong correlation between 1-RM squat strength

and the performance of standing broad jump (Koch et al, 2003). The calf-raise with

barbell exercise is selected because the contributions to a standing broad jump propulsion

by the muscles moving the hip, knee, and ankle joints are 45.9%, 3.9%, and 50.2%

respectively (Robertson & Fleming, 1987). This shows that the calf muscle plays an


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important part in the performance of standing broad jump since the calf muscles move the

ankle joints.

The submaximal muscle endurance test method is employed to estimate the clients 1-

RM in squats and calf-raises. The submaximal muscle endurance test method is

employed because the client has little experience in both lifting exercises and may be

uncomfortable in performing the 1-RM maximal test, where he would be required to lift

very heavy loads (Heyward, 2006). The record of the clients squat and calf-raise lifts

with barbell can be found in appendix G-1.

The Wathan formula is used to estimate the clients 1-RM because it yields the most

accurate prediction for squats (LeSuer et al, 1997). His 1-RM for squats is predicted to be

approximately 87kg, whereas his calf-raises 92kg (1-RM Calculator, n.d.). Expressed as

1-RM to body mass ratio, the client scores 1.35 for squats and 1.43 for calf-raises.

The clients 1-RM to body mass ratio for squats is considered poor when compared

against the closest age group in the norms table for relative squat strength shown in

appendix G-2 (Hoffman, 2006). No norms data could be found for calf-raise. Regardless,

the resistance program designed to improve the clients standing broad jump results

comprises of both exercises.


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Weight Loss Program

The most recommended weight loss program is based on the simple concept of caloric

intake vs. caloric expenditure (Heyward, 2006) and will therefore be employed for this

client. To calculate the clients caloric intake, the client needs to keep a record of his food

consumption for the past 3 to 7 days (Heyward, 2006). To calculate his caloric

expenditure, it is necessary to estimate the activity level based on the activities the client

performs on a daily basis.

Caloric Intake

The clients food intake record can be found in appendix H. Based on the record, the

client takes 4 meals a day and has quite a normal food selection with a slight aversion to

vegetables. He takes his meals on regular timing and does not skip meals. The only

problem is his habit of taking sandwiches with mayonnaise and cheese for supper.

Mayonnaise has very high fat content. In fact, 99% of its calorie comes from fat.

Using the data recorded by the client, his average caloric intake per day is calculated to

be approximately 2817 kcal (Energy and Nutrient Composition of Foods, n.d.;Nutrition

Data, n.d.).

Caloric Expenditure

There are many different formulas to calculate the daily caloric expenditure or TEE

(Total Energy Expenditure). Most of them require the estimation of the clients PAL

(Physical Activity Level). The following table template (Gerrior et al, 2006) calculates an


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estimate of the clients PAL and TEE by filling in the daily activities and their

corresponding METs values.

The clients daily activities and their estimated durations are recorded through a client

interview. The METs value for each activity is referenced from Appendix E.4 in

Heyward (2006). Two TEE values were calculated: one for a day the client has rock

climbing training and another for a day that he does not. The average daily energy

expenditure of the client over 1 week is approximately (3334 * 3 + 2407 * 4)/7 = 2804

kcal.

The PAL average over 1 week is estimated at ((2.46 * 3) + (1.38 *4)) / 7 = 1.84. This

PAL average is used in another TEE estimation formula provided by the Institute of

Medicine (Heyward, 2006) and yields a TEE of 2953 kcal per day. The table below is

created to calculate the TEE using the formula provided by the Institute of Medicine.

Table. Template for Calculation of Estimated Energy Requirements

(Mon, Wed, Fri)

Man

Age

(y)

Weight

(kg)

Height

(m)

BEE

(kcal) Activity 1Duration

(min)2 METs PAL3

PAL PA TEE (kcal)

18 64.5 1.594 1604.842 Light activity while sitting 540 1.5 0.24265245242895

Walking, average pace 30 2.5 0.04044207540483

Rock climbing 120 11 1.07845534412867 2.46 1.54 3334.2703

(Tue, Thur, Sat, Sun)

Man

Age

(y)

Weight

(kg)

Height

(m)

BEE

(kcal) Activity 1Duration

(min)2 METs PAL3

PAL PA TEE (kcal)

18 64.5 1.594 1604.842 Light activity while sitting 540 1.5 0.24265245242895Walking, average pace 30 2.5 0.04044207540483

Rock climbing 0 11 0.00000000000000 1.38 1 2406.722

BEE indicates basal energy expenditure; METs, metabolic equivalents; PAL, physical activity level; PA, physical activity coefficient; TEE, total energy expenditure.1Activity: activities performed in the past 24 hours

2Duration: length of each activity performed

3PAL: physical activity impacts on energy expenditure


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The TEE values estimated using the 2 formulas do not differ by much and therefore

acceptable to assume the average of these 2 values (2878 kcal) to be the clients daily

TEE.

Energy Balance

The estimated TEE differs very little from the average daily caloric intake. Given that

these values are estimates, it is safe to regard that the client experiences energy balance

provided he engages in rock climbing activities 3 times a week. This implies that any

additional physical activities that the client performs will lead to a negative energy

balance, and consequently, to a loss of body weight.

Age (yr) 18

Ht (m) 1.59

Wt (kg) 64.5

PAL 1.8 PA 1.26

TEE (kcal/day)

TEE Calculation

2953.28Institute of Medicine Formula (Heyward, 2006)


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Training Log

Tuesday Thursday Saturday

Mode Running outdoors

(school)

Running outdoors

(school)

Running outdoors

(park)

Intensity Moderate40-59% of VO2R

Target VO2 =

6.75-9.48 METs

Target HR =

125-149bpm

RPE = 13-16

Light20-39% of VO2R

Target VO2 =

3.88-6.61 METs

Target HR =

99-123bpm

RPE = 9-12

Moderate40-59% of VO2R

Target VO2 =

6.75-9.48 METs

Target HR =

125-149bpm

RPE = 13-16

Duration 40 to 60 min 51 to 100 min 40 to 60 min

Type LSD LSD LSD

Distance 6km 5km 6 km

Pace 6.75 METs:

6.75*3.5 = S * 0.2 + 3.5

S = 101 m.min-1

or 6 km.h-1

9.48 METs:

9.48*3.5 = S * 0.2 + 3.5

S = 148 m.min-1

or 8.9 km.h-1

6 to 8.9 km.h-1

3.88 METs:

3.88*3.5 = S * 0.2 + 3.5

S = 50.4 m.min-1

or 3 km.h-1

6.61 METs:

6.61*3.5 = S * 0.2 + 3.5

S = 98.18 m.min-1

or 5.9 km.h-1

3 to 5.9 km.h-1

6.75 METs:

6.75*3.5 = S * 0.2 + 3.5

S = 101 m.min-1

or 6 km.h-1

9.48 METs:

9.48*3.5 = S * 0.2 + 3.5

S = 148 m.min-1

or 8.9 km.h-1

6 to 8.9 km.h-1

Energy

consumed

6.75 METs:

6.75*wt*t= 6.75*64.5*(60/60)

= 435 kcal

9.48 METs:

9.48*wt*t

= 9.48*64.5*(40/60)

= 408 kcal

Avg: 422 kcal

3.88 METs:

3.88*wt*t= 3.88*64.5*(100/60)

= 417 kcal

6.61 METs:

6.61*wt*t

= 6.61*64.5*(51/60)

= 362 kcal

Avg: 390 kcal

6.75 METs:

6.75*wt*t= 6.75*64.5*(60/60)

= 435 kcal

9.48 METs:

9.48*wt*t

= 9.48*64.5*(40/60)

= 408 kcal

Avg: 422 kcal

Target VO2 = 1MET + % of VO2R

VO2R = VO2max 1MET

Target HR = RHR + % of HRR

HRR = 220 age RHRVO2 = S * 0.2 + 3.5mL.kg

-1.min-1, where S is speed in m.min-1, where a grade of 0% is assumed,

which is applicable if the route starts and ends at the same point.1 MET = 1 kcal.kg-1.hr-1

wt weight of the client in kg

t duration of the exercise in hr

Type


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Running is selected for the following reasons: firstly, the client is familiar with the

exercise. Secondly, the client already engages in rock climbing, which is primarily

anaerobic, for 3 days per week. The client will furthermore, participate in an additional

resistance program designed to improve his standing broad jump. Introducing aerobics

exercise will add variety into his weekly physical activities. Thirdly, aerobic exercise of

light to moderate intensities allows one to perform it for a long duration of time and as a

result, expend more energy to achieve a negative energy balance necessary for weight

loss (Heyward, 2006). And fourthly, the introduction of aerobic exercises will help

improve the clients cardiovascular fitness.

Frequency

The frequency of exercise in this program is 3 days/week and does not seem to fulfill the

5 to 7 days/week frequency as recommended by ACSMs standpoint for weight loss

(Jakicic et al, 2001). However, the client has rock climbing training on 3 other days

(Mon, Wed, Fri) of the week. If a higher frequency is prescribed, the client may

experience overtraining or affects his rock climbing performance.

Intensity

The translation of intensity classification to % VO2R is based on data from Pollock et al,

1998 (Heyward, 2006). Basically, light intensity translates to 20-39% VO2R whereas

moderate intensity translates to 40-59% VO2R.


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RPE values are included in the training log to help the client estimate his HR during the

runs without a heart rate monitor, as the client does not own one. These RPE values are

derived by referencing the target HR values in the training log against the HR and

corresponding RPE the client experiences when performing the Bruce Submaximal

Treadmill test (appendix F-1).

Duration

Duration of each run is calculated based on the target VO2R level, which directly affects

the speed of the run, and the distance of the route. The distance of the route is determined

by a number of rounds around the school campus or a park near the clients home. The

route starts and ends at the same point, which makes the effective grade of the route 0%.

Energy Expenditure

As this is a weight loss program training log, the estimated average energy expenditure

per session is also included in the training log to facilitate the calculation of energy

deficit and the timeline for the completion of this program. The total energy expenditure

per week attributed by this program is approximately 1234 kcal.

Diet

A weight loss program is more effective if suitable dieting is included (Heyward, 2006).

The supper component of bread with mayonnaise and cheese is removed from the clients

diet, especially since mayonnaise is 99% fat. As a result, his average daily calorie


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consumption reduces by 462 kcal (Nutrition Data, n.d.). Over a week, his calorie

consumption reduces by approximately 3234 kcal.

Mode Calorie Deficit (kcal/week) Remarks

Exercise 1234

Diet 3234 Deficit of 462 kcal/day

Total 4468 Weight loss of

~0.64 kg/week

Target weight loss (kg) 4

Required energy deficit (kcal) 4 * 2.2 * 3500 = 30800

Estimated timeline (weeks) 30800 / 4468 = ~7

As shown in the table above, the client should be able to achieve his target weight in 7

weeks by exercising according to the training log and revising his diet as recommended

above. This weight loss program follows the recommendation made by ACSM (Jakicic et

al, 2001), complying to the following points:

* Does not exceed 1000 kcal of energy deficit through diet.

* At least 1200 kcal of energy is consumed each day through diet.

* Weight loss is gradual of not more than 2lbs per week.

Evaluation

After the program is completed after 7 weeks, the client will be assessed again on his

body weight and body composition using the same tests mentioned above in the


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Assessment section. If the target weight loss is achieved, the client will move on to the

weight loss maintenance phase.

However, if the target weight loss is not achieved, the client will be interviewed again to

find out if he has followed the training log and diet revision correctly, or if he has

encountered any problems in following the program. If there are no problems with these

factors, the whole process of assessment shall be repeated and another weight loss

program shall be customized and prescribed again to the client.

Weight Loss Maintenance

In order to correctly advise the client on maintaining his weight loss, his TEE needs to be

recalculated again because his body weight and fat free mass will now be different after

the loss of weight. Generally, the client can choose to reduce the frequency of the runs, or

resume taking supper but on healthier food choices, or a combination of both. The most

important factor is that energy balance must be met using his new TEE.

ACSM also recommends a weekly energy expenditure of 2000 kcal for effective weight

maintenance (Jakicic et al, 2001). However, the client meets this recommendation easily

even if he stops the running sessions altogether because of his regular engagement in rock


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Warm up and Cool down

The client is instructed on how to perform the warm up and cool down exercises before

and after a run. Warm up exercises consist of dynamic and light static stretches on the

muscles used during running. These include, and not restricted to, the calves, hamstrings,

quadriceps, gluteals, transversus abdominis and deltoids. Cool down exercises consist of

static stretches of the same muscle groups.

Standing Broad Jump

A resistance training that comprises of squat and calf-raise exercises with barbell is

employed to improve the lower body muscular strength and power of the client in order

to improve his standing broad jump results.

Training Log

The 12-week training log for squats is as follows:

Squats with barbell (FW) Frequency Twice / week

Tues and Thurs

Week 1RM (kg) Weight (kg) Reps Sets Rest

Period

Tempo

1 87 80 (~ 90% 1-RM) 4 2 5 minutes 2:1:2

2 87 60 (~ 70% 1-RM) 8 3 3 minutes 2:1:2

3 87 74 (~ 85% 1-RM) 5 3 5 minutes 2:1:2

4 87 80 (~ 90% 1-RM) 4 2 5 minutes 2:1:2

5 87 74 (~ 85% 1-RM) 5 3 5 minutes 2:1:2

6 87 60 (~ 70% 1-RM) 8 3 3 minutes 2:1:2

7 87 74 (~ 85% 1-RM) 5 3 5 minutes 2:1:2


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8 87 80 (~ 90% 1-RM) 4 2 5 minutes 2:1:2

9 87 60 (~ 70% 1-RM) 8 3 3 minutes 2:1:2

10 87 74 (~ 85% 1-RM) 5 3 5 minutes 2:1:2

11 87 60 (~ 70% 1-RM) 8 3 3 minutes 2:1:2

12 87 80 (~ 90% 1-RM) 4 2 5 minutes 2:1:2

The 12-week training log for calf-raises is as follows:

Calf-raises with barbell (FW) Frequency Twice / week

Tues and Thurs

Weeks 1RM (kg) Weight (kg) Reps Sets RestPeriod

Tempo

1 92 74 (~ 80% 1-RM) 6 3 5 minutes 2:1:2

2 92 64 (~ 70% 1-RM) 8 3 3 minutes 2:1:2

3 92 80 (~ 85% 1-RM) 4 3 5 minutes 2:1:2

4 92 64 (~ 70% 1-RM) 8 3 3 minutes 2:1:2

5 92 80 (~ 85% 1-RM) 4 3 5 minutes 2:1:2

6 92 74 (~ 80% 1-RM) 6 3 5 minutes 2:1:2

7 92 80 (~ 85% 1-RM) 4 3 5 minutes 2:1:2

8 92 74 (~ 80% 1-RM) 6 3 5 minutes 2:1:2

9 92 64 (~ 70% 1-RM) 8 3 3 minutes 2:1:2

10 92 74 (~ 80% 1-RM) 6 3 5 minutes 2:1:2

11 92 80 (~ 85% 1-RM) 4 3 5 minutes 2:1:2

12 92 64 (~ 70% 1-RM) 8 3 3 minutes 2:1:2

Type


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As mentioned earlier, the squat exercise is selected because there is a strong correlation

between 1-RM squat strength and the performance of standing broad jump (Koch et al,

2003). The calf-raise exercise is selected because calf muscles contribute the most during

the propulsion phase of standing broad jump (Robertson & Fleming, 1987). Applying the

principle of specificity, improving the muscular strength and power of these 2 muscle

groups will improve the clients standing broad jump results.

The squat exercise is selected over seated leg extension because it is closed kinetic chain,

whereas the seated leg extension is open kinetic chain. Close kinetic chain exercises have

benefits over open kinetic chain ones in improving sports-specific or functional/multi-

joint movements (Closed kinetic chain exercises, n.d.). The calf-raise exercise is also

closed kinetic chain.

Free weights are preferred over machine weights as it provides the added advantage of

excising the minor stabilizer muscles which are required during standing broad jump and

most other sports (Heyward, 2006).


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Order

The squats should be done first before the calf-raises because the quadriceps is bigger

than the calf muscles. Moreover, the squats exercise is a multi-joint exercise, whereas the

calf-raise is primarily a single-joint one (Heyward, 2006).

Frequency

The frequency of exercise is twice a week as recommended by Heyward (2006) for the

optimization of strength gain. At least 48hrs of rest between workouts is recommended to

prevent injury from overtraining. The exercises are therefore scheduled on Tuesdays and

Thursdays. Furthermore, they are rest days in the clients rock climbing schedule

therefore ensuring there will be no clashes between the 2 training schedules. Tuesdays

and Thursdays are also school days, meaning he will have access to the schools gym

where he can perform these exercises.

Intensity

Since the standing broad jump is an assessment of muscular power (Hoffman, 2006), the

program work on the power improvement of the involved muscles. Heyward (2006)

recommends resistance intensities of over 80% 1-RM for power gains. Of the 3

microcycles prescribed for both exercises in this program, two of them have intensities

above 80% 1-RM. The third microcycle has a lower resistance intensity of 70% 1-RM to

provide some rest to the worked muscles and to reduce the risk of injury.


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In fact, the training program employs the undulating periodization model to maximize

response of the neuromuscular system (in this case, strength and power gains) and to

minimize overtraining and injury (Heyward, 2006). The undulating periodization model

is selected over other preriodization models because it is found to be superior in

developing strength gains in young men who train under duration and frequency similar

to this training program (Heyward, 2006).

Volume

The volume varies in inverse correlation with the resistance intensities following

periodization principles. Lower volume is prescribed for higher intensity and vice-versa.

Data from Baechle, Earle and Wathen (2000) is used to provide some gauge on the

absolute number of reps that can be prescribed to each of the microcycle intensities since

they are all above 75% 1-RM in this training program. However, the volume still needs to

be adjusted according to the clients ability to perform the exercises in correct form and

posture. For example, only 2 sets are prescribed for squats using intensity of 80 kg as it is

very close to the clients 1-RM limit (~90%).

The number of reps prescribed also follows recommendations by Heyward (2006). In

general, 3-6 reps for sets devised for power gains, and 8-12 reps for sets devised for

strength gains.


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Rest Period

The rest period between sets lasts 5 minutes for sets of intensities above 80% 1-RM, 3

minutes for sets of intensities 70% 1-RM. Longer rests are required for heavier intensities

to avoid muscle injuries (Heyward, 2006).

Progression

Upon the completion of the above 12-week program, the client is assessed again on his

standing broad jump. If the goal of D performance grade is achieved, the client can

move on to the maintenance phase. If the goal is not achieved but improvement is

witnessed, the client will be assessed on his squat and calf-raise 1-RM again. Using the

new 1-RM values, which should be better than the previous ones, a new 12-week training

log will be devised. The absolute intensities of each microcycle in the new training log

should be higher, but the other factors (periodization, frequency, etc) will be kept the

same, with minor adjustments to volume if necessary.

Maintenance

Based on the reversibility principle, the client may lose the muscular improvements if

detraining is experienced. If the client stays physically active and participates regularly in

sports or games that require jumping or sprinting, it should take a long time for detraining

to occur. If detraining does occur, the client will just need to devise a new training

program following the same principles described above. However, faster improvements

would be expected because of the muscle memory principle (Muscle Memory, n.d.).


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Warm up and Cool down

The client is instructed on how to perform the warm up and cool down exercises before

and after performing the resistance exercises. Warm up exercises consist of dynamic

stretches of the muscles involved in the resistance exercise. It is important to move the

joints involved through their full range of movements. A set or two of the same resistance

exercise with zero intensity is recommended. Cool down exercises consist of static

stretches of the same muscle groups.

Conclusion

The client is prescribed an exercise program designed to achieve weight loss and another

to improve his standing broad jump performance. Both programs are devised such that

they can fit into his existing schedules with as little clashes as possible. For the weight

loss program, running at low to moderate intensities is selected to maximize his energy

expenditure on days that the client does not have rock climbing training. His diet is also

adjusted as effective weight loss programs consist of both dieting and exercise

components.

As for the resistance program, multi-joint and closed kinetic chain exercises using free

weights are employed. The focus is on power and strength gain as standing broad jump is

an assessment of power. Periodization is employed to optimize his improvements and to

reduce the likelihood of injuries. However, periodization makes the training program

complicated. Therefore the training log is important and the client should adhere closely

to its schedule.


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Educating the client on the purpose and principles behind the training programs is

important so that the client can understand better the need to adhere to the training logs

and not to modify the logs himself. Educating the client on the importance of warm-up

and cool-down exercise will also help him to reduce the likelihood of injuries.

On the whole, devising an effective exercise prescription can be a complex process that

requires meticulous calculations and considerations on a large variety of factors. The

trainer should consult a physician or nutritionist if he/she has any doubts, if the case is

complex, or if the client does not meet the risk stratification/health history requirements.

(Word count: 4103)


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heavy-resistance training in men and women. Journal of Applied Physiology, Vol 76,Issue 3 1247-1255

Hoffman, J. (2006).Norms for fitness, performance, and health. Human Kinetics: USA

Gerrior, S., Juan, W.Y., Peter, B. (2006). An Easy Approach to Calculating Estimated

Energy Requirements. Prev Chronic Dis. 3(4): A129. Retrieved from:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1784117/

Muscle Memory. (n.d.) Retrieved March 23, 2010 from

http://en.wikipedia.org/wiki/Muscle_memory

Closed kinetic chain exercises (n.d.) Retrieved March 23, 2010 from

http://en.wikipedia.org/wiki/Closed_kinetic_chain_exercises

Heyward, V.H. (2006). Advanced fitness assessment and exercise prescription. USA:

Human Kinetics


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1-RM Calculator. (n.d.) Retreived March 23, 2010 from

http://www.shapesense.com/fitness-exercise/calculators/1rm-calculator.aspx


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Appendix A (PAR-Q)

Physical Activity Readiness

Questionnaire - PAR-Q

(revised 2002) PAR- &( A Q u e s t i o n n a i r e f o r P e o p l e A g e d 1 5 t o 6 9 )

Regular physical activity is fun and healthy, and increasingly more people are starting to become more active every day.

Being more active is very safe for most people. However, some people should check with their doctor before they start

becoming much more physically active.

If you are planning to become much more physically active than you are now, start by answering the seven questions in

the box below. Ifyou are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor before

Informed Use of the PAR-Q: The Canadian Society for Exercise Physiology, Health Canada, and their agents assume no liability for persons who

undertake physical activity, and if in doubt after completing this questionnaire, consult your doctorprior to physical activity.

No changes permitted. You are encouraged to photocopy the PAR-Q but only if you use the entire

NOTE: If the PAR-Q is being given to a person before he or she participates in a physical activity program or a fitness appraisal, this section maybe used for legal or administrative purposes.

"I have read, understood and completed this questionnaire. Any questions I had were answered to my full satisfaction."

NAME: Adib Noor

SIGNATURE: DATE: 23rd Feb 2010

SIGNATURE OF PARENT orGUARDIAN (for participants underthe age of majority):

WITNESS: _________________________________________

. . .

, o e: s p ys ca ac v y c earance s va or a max mum o mon s rom e a e scomp e e an ecomes nva your con on c anges so a you wou answer o any o

e seven ues ons.

YES NO

1. Has your doctor ever said that you have a heart condition and that youshould only do physical activity recommended by a doctor?

2. Do you feel pain in your chest when you do physical activity?

3. In the past month, have you had chest pain when you were not

doing physical activity? Do you lose your balance because of

dizziness or do you ever lose consciousness?

4. Do you have a bone or joint problem (for example, back, knee or hip) that

could be made worse by a change in your physical activity?

5. Is your doctor currently prescribing drugs (for example, water pills) for your

blood ressure or heart condition?

NO to al l quest ions

If you answered NO honestly to all PAR-Q questions, you can be reasonably sure that you can:

start becoming much more physically active begin slowly and build up gradually. This is the

safest and easiest way to go.

take part in a fitness appraisal this is an excellent way to determine your basic fitness so thatyou can plan the best way for you to live actively. It is also highly recommended that you have

your blood pressure evaluated. If your reading is over 144/94, talk with your doctor before you

start becoming much more physically active.

DELAY BECOMING MUCH MORE ACTIVE:

if you are not feeling well because of a temporary illness such as a

cold or a fever wait until you feel better; or

if you are or may be pregnant talk to your doctor before you

start becoming more active.

PLEASE NOTE: If your health changes so that you then answer YES to

any of the above questions, tell your fitness or health professional.

Ask whether you should change your physical activity plan.


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Appendix B (Health History Questionnaire)

Date: 23 / 2 / 2010

HEALTH HISTORY QUESTIONNAIREAll questions contained in this questionnaire are strictly confidential and will become part of your medical record.

Name:Adib Noor M F DOB: 12th Feb 1992

ILLNESSES (Check all that apply)

Have you ever been diagnosed with any of the following illness or medical problems? If yes, include approximate date or year.

High Blood Pressure Date/Yr: Asthma/Bronchitis Date/Yr:

Coronary Artery Disease Date/Yr: Emphysema Date/Yr:

Heart Attack Date/Yr: Multiple Sclerosis Date/Yr:

Angina Date/Yr: Parkinson's Disease Date/Yr:

Heart Failure Date/Yr: Alzheimer's Disease Date/Yr:

Mitral Valve Prolapse Date/Yr: Multiple Sclerosis Date/Yr:

Heart Attack Date/Yr: Seizures Date/Yr:

Angina Date/Yr: Thyroid Disease Date/Yr:

Cerebrovascular Accident (Stroke) Date/Yr: Diabetes Date/Yr:

Diverticulosis/Diverticulitis Date/Yr: Hiatal Hernia Date/Yr:

Gout Date/Yr: Glaucoma Date/Yr:

Depression Date/Yr: HIV/AIDS Date/Yr:

Cardiac Arrhythmia Date/Yr: Transient Ischemic Attack (TIA) Date/Yr:

Heart Murmur Date/Yr: Deep Venous Thrombosis Date/Yr:

Abdominal Aortic Aneurysm Date/Yr: Genital Herpes Date/Yr:

Pulmonary Tuberculosis Date/Yr: Hepatitis Date/Yr:

Genital Condyloma Date/Yr: Cholelithiasis Date/Yr:

Padget's Disease Date/Yr: Ulcerative Colitis Date/Yr:

Anemia Date/Yr: Osteoarthritis Date/Yr:

Leukemia Date/Yr: Colon Cancer Date/Yr:

Cervical Cancer Date/Yr: Cystocele/Rectocele Date/Yr:

Ovarian Cancer Date/Yr: Hodgkin's Disease Date/Yr:

Breast Cancer Date/Yr: Malignant Lymphoma Date/Yr:

Bladder Cancer Date/Yr: Lung Cancer Date/Yr:

Prostate Cancer Date/Yr: Kidney Cancer Date/Yr:

Testis Cancer Date/Yr: Penile Cancer Date/Yr:

Kidney Stones Date/Yr: Erectile Dysfunction (ED) Date/Yr:

Urinary Incontinence Date/Yr: Urinary Tract Infection Date/Yr:

Prostate Enlargement (BPH) Date/Yr: Prostatitis Date/Yr:

Other


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OPERATIONS

Please list all surgeries including approximate date or year.

Surgery Diagnosis Date/Yr.

MEDICATIONS

Please list your prescribed drugs and over-the-counter drugs, such as vitamins and nutritional supplement including

approximate start date.

Name of Drug Strength Frequency Taken Start Date/Yr.

ALLERGIES

Please list all drug allergies including type of reaction.

Drug Type Reaction

PERSONAL HISTORY AND HEALTH HABITS

Marital Status Married Single Divorced Separated Widow

Religion Muslim

Occupation Student

Physical Activity Non-Ambulatory Limited-Mobility Inactive Walking Running Swimming Aerobic Training Strength

Training

Dietary

Regular Diabetic Weight Reduction

Low Fat Renal Failure Weight Gain

Vegetarian Gluten Free Lactose Free

Other


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Alcohol None

Beer No. of drinks / week: Duration in rs: Date discontinued: Wine

Liquor

Tobacco None

Cigarette No. of packs / day: 0.5 Duration in yrs: 1 Date discontinued: Dec 2009 Cigar No. / day: Duration in yrs: Date discontinued: Pipe No. / day: Duration in yrs: Date discontinued: Chew No. / day: Duration in yrs: Date discontinued: Snuff No. / da : Duration in rs: Date discontinued:

Dru s None Marijuana No. / day: Duration in yrs: Date discontinued: Cocaine No. / day: Duration in yrs: Date discontinued: Others No. / day: Duration in yrs: Date discontinued:

FAMILY HEALTH HISTORY

No histor of famil disease

Relative Illness

REVIEW OF SYSTEMSGeneral Anorexia Chills Fatigue Fever

Malaise Sweats Weight Loss

Eyes Blurred Vision Eye Discharge Double Vision Vision Loss Eye Pain Eye Irritation

Ear, Nose, Throat Decreased Hearing Hoarseness Ringing in Ears Pain with Swallowing Ear Pain Nose Bleeds

Cardiovascular Chest Pain Palpitations Peripheral Edema

Respiratory Cough Shortness of Breath Wheezing Bloody Sputum

Gastrointestinal Abdominal Pain Diarrhea Nausea Constipation

Vomiting Tarry Stools Bloody Stools

Genitourinary Painful Urination Difficulty Voiding Blood in Urine

Urinary Incontinence Sexual Dysfunction


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Musculoskeletal Back Pain Muscle Weakness

Joint Pain Joint Swelling

Skin Dryness

Suspicious Lesion

Itching Rash

Neurological Dizziness Seizures

Weakness Tremors

Psychiatric Depression Hallucinations

Anxiety Memory Loss

Endocrine Cold Intolerance

Weight Change

Heat Intolerance Increased Thirst

Hematologic and

L m hatic

Abnormal Bruising Easy Bleeding Enlarged LymphNodes

Allergic and Immunologic Hay Fever Itching HIV Exposure

CERTIFICATION

The above information is true to the best of my knowledge.

X

Patient/Legal Guardian/Authorized Person (Signature) Date of Signature


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Appendix D-1 (NAPFA Test Results)

Adib Noors NAPFA Results in 2010

Station Results Grade

Sit-ups 40 BStanding Broad Jump (cm) 210 FailSit and Reach (cm) 38 CPull-ups 10 BShuttle Run (sec) 9.98 A2.4km Run-Walk (min:sec) 12:20 D

Appendix D-2 (NAPFA Standards)

NAPFA Standards

Retrieved from http://acsbr.net/cos/o.x?c=/wbn/pagetree&func=view&rid=10278, 2006
http://acsbr.net/cos/o.x?c=/wbn/pagetree&func=view&rid=10278http://acsbr.net/cos/o.x?c=/wbn/pagetree&func=view&rid=10278


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Appendix E (Informed Consent Form)


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Appendix F-1 (CRF Assessment)


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Appendix F-2 (CRF Norms Table)


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Appendix G-1 (Strength Assessment)

Squats with barbell Est. 1-RM: 70kg

Weight (kg) Weight (% of est. 1-RM) No. of Reps

Warm up-1 30 40 10

Warm up-2 50 70 10Test-1 70 100 7

Test-2

Test-3

1-RM = 87kg (Wathan formula)

1-RM to Body Mass ratio: 1.35

Calf-raises with barbell Est. 1-RM: 70kg

Weight (kg) Weight (% of est. 1-RM) No. of Reps

Warm up-1 30 40 10

Warm up-2 50 70 10

Test-1 70 100 9

Test-2Test-3

1-RM = 92kg (Wathan formula)1-RM to Body Mass ratio: 1.43

Appendix G-2 (Norms Tables for Relative Squat Strength)

* taken from Hoffman, 2006. Norms for fitness, performance, and health. Human

Kinetics: USA.


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Appendix H (Food Intake Record)

Exercise Prescription Assignment

Documents

Transcript of Exercise Prescription Assignment