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Personal Fit ProjectALEX KELLEY
HPE 402
Table of Contents Page 1: Sign and Symptoms of Cardiovascular, Pulmonary, and Metabolic Disease
Page 2: Cardiovascular Disease Risk Factors
Page 3: Risk Classification
Page 4: Metabolic Syndrome
Page 5: Personal Health Related Components of Physical Fitness
Page 6-9: Fitness Components Tables
Page 10: Cardiorespiratory Goal
Page 11: Body Composition Goal
Page 12: Muscular Strength Goal
Page 13: Muscular Endurance Goal
Page 14: Flexibility Goal
Page 15: BMI and Waist to Hip Ratio Calculations
Page 16: BMI Disease Risk and Waist to Hip Ratio Disease Risk
Page 17: Cardiorespiratory FITTE
Page 18: RPE Scale
Page 19: Cardiorespiratory 12-week Progression Plan
Page 20: Muscular Strength FITTE
Page 21: Muscular Endurance FITTE
Page 22: Flexibility FITTE
Page 23: Works Cited
**My information will be typed or highlighted
in RED**
1Major Signs or Symptoms Suggestive of Cardiovascular, Pulmonary, or Metabolic
Disease (ACSM’s Guidelines for Exercise Testing and Prescription, 9th edition, pg. 21-22, table 2.1)
Pain; discomfort( or other angina equivalent) in the chest, neck, jaw, arms, or other
areas that may result from ischemia
Shortness of breath at rest or with mild exertion
Dizziness or syncope
Orthopnea or paroxysmal nocturnal dyspnea
Ankle edema
Palpitations or tachycardia
Intermittent claudication
Known heart murmur
Unusual fatigue or shortness of breath with usual activities
These signs or symptoms must be interpreted within the clinical context in
which they appear because they are not all specific for cardiovascular,
pulmonary, or metabolic disease.
**I have 0 major signs
or symptoms**
2
Atherosclerotic Cardiovascular Disease (CVD) Risk Factors and Defining CriteriaACSM’s Guidelines for Exercise Testing and Prescription, 9th edition, pg. 27, Table 2.2
Risk Factors Defining Criteria
Age Men ≥ 45 years old; women ≥ 55 years old
Family History Myocardial infarction, coronary revascularization, or sudden death before 55 yr in father or other
male first-degree relative or before 65 yr in mother or other female first-degree relative
Cigarette Smoking Current cigarette smoker or those who quit within the previous 6 mo or exposure to environmental
tobacco smoke
Sedentary Lifestyle Not participating in at least 30 minutes of moderate intensity, physical activity (40%-<60% VO2R) on at
least 3 days of the week for at least 3 months
Obesity Body mass index ≥ 30 kg * m-2 or waist girth > 102 cm (40 in) for men and >88 cm (35 in) for women
Hypertension Systolic blood pressure ≥ 140 mm Hg and/or diastolic ≥ 90 mm Hg, confirmed by measurements on at
least two separate occasions, or on antihypertensive medication
Dyslipidemia Low-density lipoprotein (LDL) cholesterol ≥ 130 mg * dL-1 (3.37 mmol * L-1) or high density lipoprotein
(HDL) cholesterol < 40mg * dL-1 (1.04 mmol *L-1) or on lipid-lowering medication. If total serum
cholesterol is all that is available, use ≥ 200 mg * dL-1 (5.18 mmol * L-1)
Prediabetes Impaired fasting glucose(IFG)= fasting plasma glucose ≥ 100 mg * dL-1 (5.55mmol * L-1) and ≤ 125 mg *
dL-1 (6.94mmol * L-1) or impaired glucose tolerance (IGT) = 2 h values in oral glucose tolerance test
(OGTT) ≥ 140 mg * dL-1 (7.77 mmol * L-1) and ≤ 199 mg * dL-1 (11.04mmol * L-1) confirmed by
measurements on at least two separate occasions
Negative Risk Factors Defining Criteria
High-density Lipoprotein
(HDL) Cholesterol
≥ 60 mg* dL-1 (1.55 mmol * L-1)
If the presence or absence of a CVD risk factor is not disclosed or in not available, that CVD risk factor should be counted as a risk factor except for
prediabetes. If the prediabetes criteria are missing or unknown, prediabetes should be counted as a risk factor for those ≥ 45 yr, especially for those with a
body mass index ≥ 25 kg*m-2 , and those < 45 with a BMI ≥ 25 kg*m-2 and additional CVD risk factors for prediabetes. The number of positive risk factors is then
summed. High HDL is considered a negative risk factor. For individuals having high HDL ≥ 60 mg * dL-1 , for these individuals one positive risk factor is subtracted
from the sum of positive risk factors.
-1 risk
factors
3
Review Health/Medical
History for: Known
Disease,
Signs/Symptoms, CVD
Risk Factors
Known CV, Pulmonary,
Metabolic Disease?
(see Table 2.3)
Major Signs or Symptoms
Suggestive of CV,
Pulmonary, Metabolic
Disease?
Number of CVD Risk
Factors
ACSM’s Guidelines for Exercise Testing and Prescription, 9th edition, pg. 26, Figure 2.3
High Risk Low Risk
Moderate
Risk
Yes No
Yes No
≥2 <2
Cardiovascular: Cardiac, peripheral vascular, or cerebrovascular disease
Pulmonary: COPD, asthma, interstitial lung disease, or cystic fibrosisMetabolic: Diabetes mellitus (Types 1 and 2) or
renal disease
Pain, discomfort in the chest, neck, jaw, arms, or other areas that may result from ischemia
Shortness of breath at rest or with mild exertionDizziness or syncopeOrthopnea or paroxysmal nocturnal dyspneaAnkle EdemaPalpitations or tachycardiaIntermittent claudicationKnown heart murmurUnusual fatigue or shortness of breath with usual activities
AgeFamily HistoryCurrent Cigarette SmokingSedentary LifestyleObesityHypertensionDyslipidemiaPrediabetes
I am classified
as Low Risk
Starting at the top, answer yes/no and follow arrows to destination to find your
risk classification.
4Cardiovascular
Disease Risk Factor
Men Women
Body Weight
Waist
Circumference> 40 in. > 35 in.
Insulin Resistance/Fasting BloodGlucose
> 110 mg/dl
NCEP &
(Hoeger, 10th
ed.)
> 100 mg/dl
(ACSM Risk
Stratification) &
> 100 mg/dl IDF (International
Diabetes Foundation)
> 110 mg/dl
NCEP &
(Hoeger, 10th
ed.)
> 100 mg/dl
(ACSM Risk
Stratification) &
> 100 mg/dl
IDF (International
Diabetes Foundation
Elevated Blood Pressure
> 130/85 mmHg> 130/85 mmHg
Dyslipidemia
Fasting HDL-c < 40 mg/dl < 50 mg/dl
FastingTriglycerides
> 150 mg/dl > 150 mg/dl
Other N/A N/A
Table 3.3. Metabolic Syndrome Criteria (ACSM 9th ed.)aNCEP(National Cholesterol Education Program)/ATP III, and bIDF(International Diabetes Federation)
National Cholesterol Education Program,2002 *Adapted by Dr. McIntosh*
Note: National Cholesterol Education Program (NCEP) Metabolic Syndrome diagnosis is identified by the presence of at least 3 of the above components (Hoeger
concurs). IDF (International Diabetes Foundation Metabolic Syndrome diagnosis = when abdominal obesity and 2 additional criteria from above are present.(Reference: Knowler WC, Barrett-Connor E, Fowler SE, Hamman RF, Lachin Jm, Walker EA, Nathan DM. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. N Eng J
Med. 2002;346:393-403.)
I have 0 of the
components
=
No Metabolic
Syndrome
WC= 24 in.
FBG= 82 mg/dl
BP=104/64
HDL= 68 mg/dl
FT= 40 mg/dl
5
Health Related Components of Fitness(based off of ACSM Guidelines 9th edition, Hoeger text, and Dr. McIntosh adaptations {BF %})
“Health Fitness”
Components
Below Health
Fitness
Health Fitness High Physical
Fitness
Cardiorespiratory
Fitness(table 6.8 Hoeger)
<32.5 ml/kg/min
30.825 ml/kg/min
32.5 ml/kg/min ≥ 39 ml/kg/min
Body Composition(table 4.10 Hoeger)
>25% Body Fat 25% Body
23% Body Fat
18-24% Body Fat
Muscular Strength(table 7.1 Hoeger)
Dominant hand
grip < 78 lbs.
22kg(48.4lbs)
Dominant hand
grip = 78 lbs.
Dominant hand
grip ≥ 80 lbs.
Muscular
Endurance(table 7.2 & 7.3 Hoeger)
<34 abdominal
crunches
34 abdominal
crunches
≥ 37 abdominal
crunches
43 abdominal
crunches
Flexibility(table 8.1 Hoeger)
Sit and reach
< 15.8 inches
11.0 inches
Sit and reach
15.8 inches
Sit and reach
>15.8 inches
Criteria for each category according to Hoeger text and tables is typed in black.
My information is typed in red in the category which it belongs. The tables from
which this information was gathered are on the next four pages.
6Cardiorespiratory Fitness Criteria
(according to Hoeger text)
Body Composition Criteria(according to Hoeger text)
Age-specific criteria
(20 yrs.) {Generally adapted by Dr.
McIntosh: 25% = Health Fitness}
7Muscular Strength Criteria(according to Hoeger text)
Hand grip strength shown is measured in pounds(lbs.)
8Muscular Endurance Criteria
(according to Hoeger text)
9Flexibility Criteria(according to Hoeger text)
My sit-and-reach test is recorded in inches (in.)
10Cardiorespiratory Goal
Alex will improve her VO2 Max from 30.825 ml/kg/min to 32.5 ml/kg/min in the first
6 weeks of her exercise program. Her long term goal is to reach 35.0 ml/kg/min at
the end of her 12-week progression. She will achieve these goals by increasing
her intensity from 14-17 on a 6-20 RPE scale and by changing her exercise mode
progressively from brisk walking to elliptical to running on a treadmill. Her exercise
bouts will increase from 2 days per week to 4 days per week. I will evaluate my
VO2 Max every six weeks by performing a submaximal YMCA bicycle test.
______________________________ ______________________________
Signature Witness Signature
______________________________ ______________________________
Date Date
11Body Composition Goal
Alex will improve her body composition from 23% body fat to 21% body fat in the first 6 weeks of
her exercise program by losing 3 lbs. Her long term goal is to reach 19% and lose 6 lbs. after 12
weeks of exercise and eating more nutritious foods. She will partake in cardio 2-4 days per week
plus an extensive resistance training and flexibility program. Her resistance training will include
strength and endurance training on 3 days per week. Alex’s flexibility exercises will be daily. I will
evaluate my body fat % every 6 weeks with skinfold calipers from the lab.
Fat Weight= 120 X .23= 27.6 lbs. Fat free weight= 120- 27.6= 92.4 lbs.
Recommended Body Weight= 92.4/(1.0-0.19)=114 lbs.
Initial Goal weight= 120 lbs. by starting week at 23%
Midterm Goal weight= 117 lbs. by week 6 at 21%
Final Goal weight=114 lbs. by week 12 at 19%
______________________________ ______________________________
Signature Witness Signature
______________________________ ______________________________
Date Date
12Muscular Strength Goal
Alex’s goal is to improve her strength from a hand grip of 48.4 lbs. with her
dominant hand to 61 lbs. in 6 weeks and 78 lbs. in 12 weeks. She plans to achieve
this by continuing her resistance training sessions 3 days/week for the next 12
weeks. She will maintain an intensity of ≥ 80% 1-RM, and each exercise bout will last
~45 minutes. Resistance exercises she will use include 3 sets of 12 reps of bench
press, military press, squat, and deadlift and 4 sets of 10 reps of bicep curl, lunge,
and lateral arm raise. I will evaluate my hand grip strength every 6 weeks with a
Camry Electronic Handgrip Dynamometer.
______________________________ ______________________________
Signature Witness Signature
______________________________ ______________________________
Date Date
13Muscular Endurance Goal
Alex will improve her muscular endurance from 43 abdominal crunches to 58 in 6
weeks and 73 in 12 weeks. She will achieve this by performing 2 sets of 20 reps of
multiple endurance exercises such as abdominal crunches, bicycle crunches, sit-
ups, push-ups, leg raises, assisted pull-ups, and calf raises 3 days per week at <50%
1-RM for the next 12 weeks. I will evaluate my endurance by performing as many
consistent abdominal crunches as I can in one set every 6 weeks.
______________________________ ______________________________
Signature Witness Signature
______________________________ ______________________________
Date Date
14Flexibility Goal
Alex will improve her flexibility by doing 4 sets 9 static stretches every day, 10-30s
a piece, to mild discomfort. Her goal is to be able to stand with her feet
together, bend at her hips, and touch her toes with ease after 6 weeks. After 12
weeks, she hopes to stand in the same position, bend at her hips, and place
both palms flat on the floor without discomfort. I will evaluate my flexibility daily
by reaching for my toes in the standing position.
______________________________ ______________________________
Signature Witness Signature
______________________________ ______________________________
Date Date
15BMI and Waist to Hip Ratio
Calculations
BMI= 703 X weight in pounds /height in inches/height in inches
703 X 120 lbs. / 64 in. /64 in.= 20.6
Waist to Hip Ratio = waist/hip =24:35
24/35= 0.69
Note: Tables with criteria on page 16
16WHR Young
MenYoung
Women>60
Males> 60-69Females
WHR
Health Risk
>0.95
Very High
>0 .86
Very High
>1.03
Very High
> .90
Very High
WHR (Waist to Hip Ratio) Age & Risk CategoriesACSM Guidelines, 9th ed. 2014- Ch. 4 (retrieved from text, pg. 66)
Waist Circumference(inches)
Waist Circumference(inches)
RiskCategory
Women Men
Very Low < 28.5 < 31.5Low 28.5 – 35.0 31.5 – 39.0High 35.5 – 43.0 39.5 – 47.0Very High > 43.5 > 47
Table 4.3. Criteria for Waist Circumference in AdultsACSM Guidelines, 9th ed. 2014 – Ch. 4 (pg.66)
W=24 H=35 WHR=0.69
Health Risk= very low (table 4.3)
BMI Classification= Normal(table 4.1)
Classification BMI
Underweight <18.5
Normal 18.5-24.9
Overweight 25.0-29.9
Obesity, I 30.0-34.9
Obesity, II 35.0-39.9
Obesity, III ≥ 40
Table 4.1 Classification of Disease Risk
Based on Body Mass Index (BMI)ACSM Guidelines, 9th ed. 2014- Ch. 4 pg.63
17Cardiorespiratory FITTE
FFREQUENCY
Week 1- 2: 2 days/weekWeek 3-9: 3 days/weekWeek 10-12: 4 days/weekWarm-up and cool-down: every session
IINTENSITY
Warm-up: RPE of 10
Vigorous exercise: RPE of 14-17 Cool-down: RPE of 6 (use of RPE scale 6-20)
TTIME
Warm-up: 10 minutes (1 minute rounds X 2)Vigorous exercise: 15-21 minutes for 12 weeksCool-down: 10 minutes
TTYPE
Warm-up: jog in place, jumping jacks, high-knees, butt-kickers,jump rope.Vigorous: brisk walk, elliptical, runningCool-down: light walk
EENJOYMENT
Create various music playlists to listen to week to week.
18RPE Scale(Rate of Perceived Exertion)
14-17 is equivalent
to 60-85% of Heart
Rate Reserve
19Week Frequency Intensity
(RPE scale)
Time Type FITT Factor
Change
1 Mon. & Thurs. 14 15 minutes brisk walking(treadmill)
-----
2 Mon. & Thurs. 14 15 minutes elliptical Type
3 Mon.; Thurs.; Sat. 14 15 minutes elliptical F
4 Mon.; Thurs.; Sat. 14 15 minutes elliptical -----
5 Mon.; Thurs.; Sat. 14 18 minutes elliptical 20% Time
6 Mon.; Thurs.; Sat. 14 18 minutes elliptical -----
7 Mon.; Thurs.; Sat. 15 18 minutes elliptical 5% RPE(10% HHR)
8 Mon.; Thurs.; Sat. 15 18 minutes running(treadmill)
Type
9 Mon.; Thurs.; Sat. 15 18 minutes running(treadmill)
-----
10 Mon.; Tues.; Thurs.; Sat.
15 18 minutes running(treadmill)
F
11 Mon.; Tues.; Thurs.; Sat.
15 21 minutes running(treadmill)
~17% Time
12 Mon.; Tues.;
Thurs.; Sat.
17 21 minutes running
(treadmill)
10% RPE
(15% HHR)
Cardio 12-week Progression Plan
Note: I chose to start at a brisk walk for the first week because though I am fit, I am recovering from bronchitis and was advised by my physician to walk first.
20Muscular Strength FITTE
FFREQUENCY
3 days/week: Monday, Wednesday, FridayWarm-up each day. Cool-down each day.
IINTENSITY
Warm-up: 12 RPEVigorous:16-18 RPE on 6-20 RPE scale (≥80% 1RM recommended due to experience)Cool-down: 6 RPE
TTIME
Warm-up: 15 minutesVigorous:45 minutes1 min 30s breaks between setsCool-down: 10 minutes
TTYPE
Warm-up: elliptical/jog3 sets of 12 repetitions: squat, military press, bench press,
deadlift4 sets of 10 repetitions: lateral arm raise, lunge, bicep curlCool-down: Flexibility exercises from page 22
EENJOYMENT
workout with a friend
bench press
bicep curl
deadlift
lunge
Lateral arm raise
squat
military press
Diagrams from: https://www.google.com/search?q=weight+lifting+exercises+diagram&biw=1440&bih=784&source=lnms&tbm=isch&sa=X&ei=AWU2VcSfKfTdsATe3oHICw&ved=0CAYQ_AUoAQ
21Muscular Endurance FITTE
FFREQUENCY
3 days/week: Monday, Wednesday, FridayWarm-up each day. Cool-down each day.
IINTENSITY
Warm-up: RPE of 7 on 6-20 RPE scaleVigorous: RPE of 12 (< 50% 1-RM)Cool-down: RPE of 5
TTIME
Warm-up: 10 minutesVigorous: 30 minutes, 1 min rest between setsCool-down: 10 minutes
TTYPE
Warm-up: elliptical/jogVigorous: 2 sets of 20 of sit-ups, leg raises, bicycle crunches, push-ups, assisted pull-ups, calf-raises, abdominal crunchesCool-down: flexibility exercises from page 22
EENJOYMENT
Listen to fast-paced music
22Flexibility FITTE
FFREQUENCY
Daily: mornings on rest days and before/after exercise bouts on exercise daysWarm-up: daily before flexibilityCool-down: unnecessary
IINTENSITY
Warm-up: an RPE of 9
Flexibility: to the point of tightness and /or discomfort
TTIME
Warm-up: use exercise bout or 10 minutesFlexibility: 10-15 minutes/day10-30s per stretch
Repeat each stretch 4 times
TTYPE
Warm-up: exercise bout or jogFlexibility: 9 static stretches for each major muscle tendon unit
EENJOYMENT
ask a partner for encouragementplay relaxing music
calf
ankle
quad
glutes
Hamstring/groin groin
shoulderback
hamstring
Diagram from: https://fleetfeetsports.files.wordpress.com/2012/02/stretching.gif
23Works Cited
o ACSM’s Guidelines for Exercise Testing and Prescription, 9th edition:
pg. 21-22, table 2.1, pg. 27, Table 2.2, pg. 26, Figure 2.3,pg. 185 Table 7.6, pg. 188 Table 7.7, pg. 63 Table 4.1, Table 3.3
(Adapted from ACSM AND Dr. McIntosh.)
o PowerPoint on Canvas by Dr. McIntosh adaptations:Hoeger text PowerPoint:
(table 6.8 Hoeger)(table 4.10 Hoeger)(table 7.1 Hoeger)(table 7.2 & 7.3 Hoeger)(table 8.1 Hoeger)
Sample Presentation PowerPoint used as reference and interpretation of formattingHPE 402 Resources Tables:
Metabolic Syndrome Criteria Table 3.3RPE Intensity Equivalencies PowerPoint:
RPE Scale and InterpretationSetting Goals PowerPointFTI PowerPoint
o Online Sources:Resistance Training Diagrams:https://www.google.com/search?q=weight+lifting+exercises+diagram&biw=1440&bih=784&source=lnms&tbm=isch&sa=X&ei=AWU2VcSfKfTdsATe3oHICw&ved=0CAYQ_AUoAQFlexibility Exercises Diagram:https://fleetfeetsports.files.wordpress.com/2012/02/stretching.gif