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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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References
Robertson, D.G., Fleming, D. (1987). Kinetics of standing broad and vertical jumping.Can J Sport Sci., 12(1):19-23.
Koch, A.J., O'Bryant, H.S., Stone, M.E., Sanborn, K., Proulx, C., Hruby, J.,Shannonhouse, E., Boros, R., Stone, M.H. (2003). Effect of warm-up on the standing
broad jump in trained and untrained men and women.J Strength Cond Res., 17(4):710-4.
LeSuer, D.A., McCormick, J.H., Mayhew, J.L., Wasserstein, R.L., Arnold, M.D. (1997).
The Accuracy of Prediction Equations for Esitmating 1-RM Performance in the Bench
Press, Squat, and Deadlift.Journal of Strength and Conditioning Research, (4), 211-213
Nutrition Data. (n.d.). Retrieved March 23, 2010, from http://www.nutritiondata.com/
Swain, D. P., & Leutholtz, B. C. (2007).Exercise prescription: a case study approach to
the ACSM guidelines. USA: Human Kinetics.
BMI Calculator. (n.d.). Retrieved March 2nd, 2010, fromhttp://www.knowyourbmi.sg/keephealthybmi.aspx
Jakicic, J.M., Clark, K., Coleman, E., Donnelly, J.E., Foreyt, J., Melanson, E., Volek, J.,Volpe, S.L. (2001). ACSM Position Stand on the Appropriate Intervention Strategies for
Weight Loss and Prevention of Weight Regain for Adults. Med. Sci. Sports Exerc., Vol.
33, No. 12, 2001, pp. 21452156.
Staron, R.S., Karapondo, D.L., Kraemer, W.J., Fry, A.C., Gordon, S.E., Falkel, J.E.,
Hagerman, F.C., Hikida, R.S. (1994). Skeletal muscle adaptations during early phase of
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=102788/9/2019 Exercise Prescription Assignment
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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)
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