EF310 Kierra Boylan 1

Personal Exercise Prescription

Table 1. Personal FITT Exercise Prescription

Frequency Intensity Time Type

Aerobic 4-6 times a week Primarily 5 hours a week Lap swimming;

vigorous level of at moderate cardio-boxing class;
intensity, with intensity or 2.5 yoga; running; biking
periods of hours a week at
moderate vigorous
intensity a 7-8 intensity.
level of vigorous Intervals of 60
intensity as minutes at
detailed by the moderate
Department of intensity or 30
Health’s 2008 minute intervals
Physical at a vigorous
Activity intensity.
Guidelines
website
Muscle 5 times a week Using 70-80% 45-minute 5-day split muscle
Strengthening of the weight as intervals, 60 strengthening;
the 1 rep max, seconds of rest working each of the
completing 4-6 between each set following in separate
exercises sessions: chest and
training specific back, glutes,
muscles for 3-5 shoulders and traps,
sets, each set legs, biceps and
containing 8-12 triceps, and core
repititions twice a week
Flexibility Before and after Hold each 8-10 minutes for Full body stretches
each workout (4- stretch for 30 each workout with emphasis on
7 days a week); seconds; session; 30 stretching muscle
active flexibility moderate minute interval groups worked in
exercise 1-2 intensity for for active strength training;
times a week active flexibility flexibility dancing
exercises exercise
 EF310 ASSIGNMENT 8 2

Table 2. Personal Weekly Exercise Prescription

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Aerobic Boxing-cardio class: 5 30 minute Run: Briskly 10 miles Yoga class: Rest and
minute warmup of light lap swim walk for 5 of biking 60-minute Recover;
running and shadow at a minutes then 2 at a heated yoga 10-minute
boxing. Remaining 55 moderate mile run at a moderate class taken meditation
minutes spent doing speed intensity vigorous intensity at a studio; in
drills and combination swimming intensity (approx.. the class is morning
drills with 12 oz. gloves on with (approx.. 25 1.5 hours) a or evening
the punching bags, and freestyle, minutes) combination
one-on-one mitt work backstroke, of moderate
where an instructor hold butterfly, and
mitts and works on and breast vigorous
combinations, speed, and stroke in activity
form session.

Muscle Train Train glutes: Train Train legs: Train Rest and Rest and
Strengthening chest Barbell Squat, shoulders Wide Stance Leg biceps and Recover; Recover;
(each day and Weighted Split and upper Press, Dumbbell triceps: 10-minute 10-minute
should be 70- back: Squat, Weighted traps: Lunges, Barbell meditation meditation
80% 1RM, 3- Bench Hip Thrusts, Shoulder Dumbbell Step- Curls, in morning in
5 sets with 8- Press, Barbell Deadlift Press, Ups, Leg Hammer or evening morning
12 reps) Pectoral Core workout: Front Extension Curls, or evening
Fly, 30 sec of each Raises Core workout: Weighted
Seated exercise: plank, with 30 sec of each Tricep
Row, mountain Weight exercise: plank, Kickbacks,
Wide- climbers, Plate, mountain Triceps
Grip abdominal Weighted climbers, Pulldown,
Lat bicycle/crunches, Lateral abdominal Overhead
Pull- leg lifts/throw Raises bicycle/crunches, Cable
Down downs leg lifts/throw Triceps
downs Extension
Quad stretch, standing hamstring stretch, chest and shoulder stretch, upper Yoga classes: one 60-
back stretch, biceps stretch, shoulder stretch, side stretch, triceps stretch. minute all levels yoga
Each session of stretching should be completed before and after each class for flexibility,
workout, and should take 4-5 minutes to complete (totaling to 8-10 freeing of joints, muscle
minutes per workout) recovery, and stretching
Spend increased amount of time (2-3 minutes) before and after strength
Flexibility training to emphasize stretching muscle groups worked that day
EF310 ASSIGNMENT 8 3

Carl’s Exercise Prescription

Table 3. FITT Principle Prescription

Frequency Intensity Time Type

Aerobic 3-5 days a week moderate and 30-45-minute Brisk walking to

(Using inhaler as vigorous intervals of warm up to
needed) moderate primarily
75 minutes running–
(weekly) of tailoring
vigorous intervals and
safely
monitoring
Carl’s EIA
Muscle Training major Start at 70% of 45-60-minute Compound
Strengthening muscle groups the weight of intervals; 90 exercises
(Using inhaler as 2-3 times a week Carl’s 1 rep second rests (exercises that
needed) (leaving a day’s max, completing between each work multiple
rest between 7 different set. muscle groups)
each session) compound completed in a
exercises in a circuit, where
setting, each chosen
completing each exercise (of the
exercise for 3 8) is done for
sets with 8-12 one set, and
repetitions in completed 3-4
each set. times;
Resistance
training could
also be done
Flexibility Before and after Hold stretch for 8-10 minutes for Full body
(Using inhaler as each workout (3- 30 seconds each workout stretches
needed) 7 days a week) session
 EF310 ASSIGNMENT 8 4

Table 4. Carl’s Weekly Exercise Regimen Prescription

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Aerobic 5-10 minutes of brisk Rest and 5-10 minutes of brisk walking and Rest and
(Using walking to warm up; 20- Recover; drills to warm up; 35-45 minutes Recover;
inhaler as 35 minutes running at a 10-minute practicing with friends for intramural 10-minute
needed) 7-8 level of vigorous meditation sports at a vigorous intensity meditation
intensity detailed by the in morning in
Department of Health’s or evening morning
2008 Physical Activity or evening
Guidelines website

Muscle Sumo Rest and Sumo Rest and Sumo Rest and Rest and
Strengthening Squats, Recover; Squats, Recover; Squats, Recover; Recover;
(Using single- 10-minute single- 10-minute single- 10-minute 10-minute
inhaler as armed row, meditation armed row, meditation armed row, meditation meditation
needed) Squat curl in Squat curl in Squat curl in in
and press, morning and press, morning and press, morning morning
Skull or evening Skull or evening Skull or evening or evening
Crushers, Crushers, Crushers,
weighted weighted weighted
lunges, 60 lunges, 60 lunges, 60
second second second
abdominal abdominal abdominal
bicycle, Y- bicycle, Y- bicycle, Y-
chest press chest press chest press
(see FITT (see FITT (see FITT
chart for chart for chart for
specific specific specific
instructions) instructions) instructions)
Flexibility Quad stretch, standing hamstring stretch, chest and shoulder stretch, upper back 5-10
(Using stretch, biceps stretch, shoulder stretch, side stretch, triceps stretch. Each session minutes
inhaler as of stretching should be completed before and after each workout, and should stretching
needed) take 4-5 minutes to complete (totaling to 8-10 minutes per workout) as needed
and foam
rolling
any sore
muscles
EF310 ASSIGNMENT 8 5

Carl’s Exercise Prescription Explanation and Assessment

It was found from Carl’s biography and audio clip that he has Exercise Induced Asthma

from the PAR-Q but was cleared for exercise provided he utilized his inhaler. Carl’s BMI was

calculated to be 25.2, lower than the population average of 25.9 but classified him as overweight.

From the 12-minute run test, a value of 13.21 was calculated for METs, 46.27 was calculated for

the VO2 Max, and an average score of 52 was assigned, whereas the population average scored a

45.98. Carl received a fair score of 29 with the population average of 25. Carl received a poor

score of 15 on the push up test in comparison to the population average of 32. Carl earned an

average score of 44 on the sit and reach test, with the population average being 15.85. It was

noted that Carl would run for a 30-minute time span once a week in PE, played in intramural

sports 1-2 time a week, and walked to and from classes, but was mostly sedentary outside of that.

Carl’s goals were to be a more involved member of his intramural sports league and to “bulk up”

in muscle mass. The exercises and stretches provided in in the prescriptions are detailed in the

2012 book, Muscle Exercises Encycopedia, written by Moran and Arechabala. Exercises could

involve one of his friends from his intramural league to make the experience fun. It could be

considered that Carl is in the contemplation phase of the TTM (Pbert, 2014); his goal is to

participate in his intramural sports and gain muscle mass, but he did not yet show much interest

or preparedness in regard to reaching that goal. The FITT Principle was applied to accommodate

and meet the 2008 Physical Activity Guidelines for active adults. Meditative practices were

suggested as a method to cope with stress due to school and increase overall mindfulness.
EF310 ASSIGNMENT 8 6

References

Chapter 4: Active Adults – 2008 Physical Activity Guidelines. (2018, August 29). Retrieved from

https://health.gov/paguidelines/guidelines/chapter4.aspx

Fitness Testing. (2018). Retrieved from https://www.exrx.net/Testing

Moran, O., & Arechabala, I. (2012). Muscle Exercises Encyclopedia. Toronto: Meyer & Meyer

Verlag.

Pbert, L., Ockene, J. K., & Riekert, K. A. (2014). The Handbook of Health Behavior Change, 4th

Edition. New York, NY: Springer Publishing Company.

Physical Activity. (2017, December 20). Retrieved from

https://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html

Waehner, P. (2018, February 11). Total Body Strength Circuit Workout. Retrieved from

https://www.verywellfit.com/total-body-strength-circuit-workout-for-your-entire-body-

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