Bridget Hannon
November 28, 2011
PE 297
Exercise Prescription
My client is a nineteen year old former national level athlete. Based on the information
collected from Maureen, she lives a fairly healthy lifestyle; however, she has become lazy in the previous
few months. She does not smoke, drink and is not obese. She is five feet eight inches tall and currently
weights one hundred and fifty-two pounds. Her body mass index is calculated to be around 22.8 kg*m2.
When discussing her health she did mention that she has a cardiovascular disease called Postural
Orthostatic Tachycardia Syndrome. This disease does not allow her to stand up quickly without her
heart-rate increasing rapidly while her blood pressure drops drastically to the point that she may pass
out. This would put her at high-risk; however, she is already being treated by a physician and given the
okay to begin working out. She also mentioned that she has had two shoulder reconstructions, both
which have been cleared through her orthopedic doctor to begin working out again. This was her reason
for no longer swimming.
Fortunately, her age, and family medical history are great. She does not smoke and until the
past several months she was very active. She is not obese, as her BMI is 22.8 and has decent cholesterol
levels. Her LDL is 133 mg*dL-1 while her HDL is 78 mg*dL-1. Her LDL would put her in the dyslipidemia
level; however, because her HDL was above 60 mg*dL-1 she is allowed to removed one positive risk
factor. She would like to see herself start to train to become more physically active. She has a goal of
wanting to complete a half marathon by May of next year and her doctors have given her the go ahead
to work toward this.
Day
Week One -- Monday
Type
Time
Walk -- Moderate
Plank
Pushups
Bent over rows
with Band
30 mins
15 secs
5 reps
8 reps
Bike – Moderate
Situps
Forward Lunges
Wall Sit
30 Mins
30 reps
8 each leg
20 Sec
Walk – Moderate
Plank
Tricep Lift with
Band
Lateral Raises
with Band
Muscle Group
Abs
Deltoid
Shoulders
Aerobic
Anaerobic
Anaerobic
Anaerobic
Abs
Quads/Gluts
Quads/Hamstrings
Aerobic
Anaerobic
Anaerobic
Anaerobic
35 mins
15 Secs
8 Reps each arm
Abs
Tricep
Aerobic
Anaerobic
Anaerobic
10 Reps each Arm
Shoulders
Anaerobic
Week One – Tuesday
Week One -- Wednesday
Week One – Thursday
Week One – Friday
Slow Jog
Throw Downs
Body Squats
Calf Raises on
Stairs
20 Mins
10 reps
10 Reps
10 Each Leg
Jog – Moderate
25 Mins
Jog – Moderate
Bicycle Crunches
Bicep Curls with
Band
Boxer
30 Mins
20 Reps
10 reps each arm
Abs
Biceps
45 Secs
Upperback/Shoulder Anaerobic
Bike – Moderate
Sit-ups
Lying Adduction
Lying Abduction
40 Mins
35 reps
30 Reps Each Leg
30 Reps Each Leg
Abs
Inner Thigh
Hips/Outer Thigh
Run Stairs –Hard
Plank
Dumbbell Flys
Dumbbell Shrugs
15 Mins
25 Secs
12 reps
20 Reps
Walk – Hard
Back Extension
with Ball
Lateral Lunges
Split Squat
55 Mins
20 Reps
Abs
Aerobic
Anaerobic
12 Each Leg
12 each Leg
Glutes, Quads
Glutes, Quads
Anaerobic
Anaerobic
Jog – Moderate
30 Mins
Jog—Moderate
Flutter Kicks
Pushup
Bent Over Row
with Band
35 Mins
1.5 Mins
8 reps
12 reps
Bike – Moderate
Situps
Forward Lunges
45 Mins
45 reps
12 each leg
Abs
Quads
Calves
Aerobic
Anaerobic
Anaerobic
Anaerobic
Week One – Saturday
Aerobic
Week One – Sunday
Week Two -- Monday
Aerobic
Anaerobic
Anaerobic
Week Two– Tuesday
Aerobic
Anaerobic
Anaerobic
Anaerobic
Week Two-- Wednesday
Week Two – Thursday
Abs
Chest
Upper Back,
Shoulders
Aerobic
Anaerobic
Anaerobic
Anaerobic
Week Two– Friday
Week Two – Saturday
Aerobic
Week Two – Sunday
Week Three -- Monday
Abs
Deltoid
Shoulder
Aerobic
Anaerobic
Anaerobic
Anaerobic
Abs
Quads/Gluts
Aerobic
Anaerobic
Anaerobic
Week Three – Tuesday
Wall Sit
35 Secs
Quads/Hamstrings
Anaerobic
Jog—Moderate
Plank
Tricep Lift with
Band
Lateral Raises
with Band
40 Mins
35 Secs
12 Reps each arm
Abs
Tricep
Aerobic
Anaerobic
Anaerobic
12 Reps each Arm
Shoulders
Anaerobic
Walk – Hard
Throw Downs
Body Squats
Calf Raises on
Stairs
60 mins
15 reps
12 Reps
15 Each Leg
Abs
Quads
Calves
Aerobic
Anaerobic
Anaerobic
Anaerobic
Run Stairs –
Moderate
25 Mins
Jog – Moderate
Bicycle Crunches
Bicep Curls with
Band
Boxer
40 Mins
30 Reps
12 reps each arm
Abs
Biceps
60 Secs
Upperback/Shoulder Anaerobic
Bike – Hard
Sit-ups
Lying Adduction
Lying Abduction
35 Mins
40 reps
40 Reps Each Leg
40 Reps Each Leg
Jog – Moderate
Plank
Dumbbell Flys
Dumbbell Shrugs
45 Mins
35 Secs
15 reps
24 Reps
Run Stairs -- Hard
Back Extension
with Ball
Lateral Lunges
Split Squat
20 mins
25 Reps
Abs
Aerobic
Anaerobic
15 Each Leg
15 each Leg
Glutes, Quads
Glutes, Quads
Anaerobic
Anaerobic
Jog—Moderate
50 Mins
Week Three –
Wednesday
Week Three – Thursday
Week Three – Friday
Week Three – Saturday
Aerobic
Week Three – Sunday
Week Four -- Monday
Aerobic
Anaerobic
Anaerobic
Week Four– Tuesday
Abs
Inner Thigh
Hips/Outer Thigh
Aerobic
Anaerobic
Anaerobic
Anaerobic
Week Four-- Wednesday
Week Four– Thursday
Abs
Chest
Upper Back,
Shoulders
Aerobic
Anaerobic
Anaerobic
Anaerobic
Week Four – Friday
Week Four – Saturday
Aerobic
Week Four – Sunday