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


Department
Kinesiology and Physical Ed
Course Code
EDKP 495
Professor
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
Lifestyle:
- 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
Health:
- 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
stretch.
- 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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