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EDKP 495 Lecture Notes - Cardiorespiratory Fitness, Stroke Volume, Exercise Prescription

Kinesiology and Physical Ed
Course Code
EDKP 495
Rene Turcotte

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EDKP 495- Assignment 1
Exercise Prescription
Wednesday March 8th, 2012

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Case Study #1
Identification of Individual Traits & Baseline Parameters of Individual
Personal Description:
- 24 years old, Caucasian, 5ft6”, brown hair, brown eye color
- BMI: 23.4 kg/m2
- Weight: 147lbs
- Build: Medium build, regular
- Hips slightly larger than bust measurements
- Bust: 89cm Hips: 95cm
Initial fitness level:
- Push-up test: 9 (max that can be done) poor
- Cooper’s 12-min run (test of aerobic fitness): 1697m
- Calculated VO2max (from Cooper’s test): 28.0 ml/kg/min Poor
- Predicted max heart rate: 220-24= 196bpm
- Resting heart rate: 79bpm
- Exercise/ training history: little to no previous physical conditioning
- Moderate flexibility
- Working on Masters in child Psychology
- Working part time as grocery cashier
- Not very active
- Takes public transportation to work
- Does not participate in any sport programs
- Daily physical activity is limited to taking dog on moderate walk
- Played club soccer as a teenager, which included moderate training but
ceased after starting University studies
- Was in shape as a teenager until the age of 18 and then fitness level steadily
decreased from then
- Moderate nutritional habits (avoids trans/saturated fats)
- No family history of heart problems or hereditary diseases
- No previous health problems
Fitness Goals:
- Lose 10lbs
- Increase cardio-respiratory fitness
- Decrease body fat percentage
- Increase endurance
- Increase VO2max to approx. 38.0ml/kg/min

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Karvonene’s Formula for Client (Max Heart Rate-RHR x % of Vo2) to be calculated
prior to program start to determine appropriate target heart rates for client.
Warm Up: (to be done before every running workout)
A dynamic warm up focusing on the lower body and large muscle groups, all of these
exercises should be done properly in order to get the maximum benefit out of each
- 2 brisk laps of 200m track to raise heart rate
- High knees for 20m x2
- Butt kicks for 20m x2
- Walking lunges 20m x2
- Take 2 steps, stop touch toes for 5sec, repeat 10 times
- Take 2 steps, quad stretch (pull foot up behind body) for 5 sec, repeat 10
times (each leg)
- 10 static squats
Strength Training (to be done as described in the weekly outline, not on a running
day) ~45-60min total workout time, rest time in between each set should be
between 90-120seconds:
1. Single leg press 2 sets of 8-10reps (each leg)
2. Seated row 3 sets of 8-10reps
3. Single leg lunges 2 sets of 10 reps (each leg)- add dumbbells if it too easy.
4. Pull ups 3 sets of 5 reps (can be assisted if needed)
5. The plank 3 sets of 30 sec. (increase time if it becomes too easy)
6. Crunches 3 sets of 15 reps (increase reps if it is too easy)
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