1. CardiorespiratoryExercise Program
Part I. Client Data Amanda Beckstead
JWB
Age: 55
Gender: Male
Weight (lb): 241.5 lbs
Resting Heart Rate: 78 BPM
Maximum Heart Rate: 170 BPM
Cardiorespiratory Fitness Test: YMCA Cycle Ergometer
Data: Workload 1: 100 Watts Heart Rate 1: 116
Workload 2: 125 Watts Heart Rate 2: 123
VO2 max
Relative (ml/kg/min): 35.8 ml/kg/min
METS: 10.2 METS
Initial Cardiorespiratory Fitness Level: Fair
Part II. Cardiorespiratory Exercise Prescription
Type (Mode): Cycle Ergometer, Treadmill
Frequency: 3-5 days per week
Intensity: 55-85%
% VO2 reserve: 19.7-30.4 ml O2/kg*min
METS : 5.6-8.7 METS
Exercise heart rates
Minimum bpm – 129 BPM
Maximum bpm – 156 BPM
Time (Duration): 20-40 Minutes
Part III. Cardiorespiratory Exercise Program
M= Moderate V=Vigorous
Phase (weeks) Frequency
(Days per
week)
Intensity
(% VO2
Reserve),
(METS)
Exercise
HR
Workload
(Watts,
dist/pace, grade,
etc)
Exercise
Duration
(min/day)
Volume
(METmin)
Initial (4)
1 3 (3M) 55% 5.6 129 2.5 Mph 8% Grade 25 420
2 3(3M) 55% 5.6 129 128 Watts 30 504
3 3(2M, 1 V) 55% 5.6
65% 6.6
129
138
2.5 Mph 8%Grade
3 Mph 8%Grade
30
28
521
4 3 (3V) 60% 6.1 133 146 Watts 30 549

2. Improvement
(6)
5 4 (3M 1V) 55% 5.6
65% 6.6
129
138
2.5 Mph 8%Grade
164 Watts
25
30
618
6 4 (2M 2V) 55% 5.6
70% 7.2
129
142
128 Watts
3 Mph 9.5%Grade
30
25
696
7 5 (3M 2V) 55% 5.6
70% 7.2
129
142
2.5 Mph 8%Grade
185 Watts
20
30
768
8 3 ( 3V) 80% 8.2 136
152
3.5 Mph 9%
Grade
35 861
9 3 (3V) 80% 8.2 136
152
3.5 Mph 9%
Grade
40 984
10 4 (1M 3V) 55% 5.6
85% 8.7
129
156
128 Watts
5 Mph
40
32
1059
Maintenance
(1)
11+ 4 (4V) 65% 6.6 138 3 Mph 8%Grade 35 924