2. Age: 48 years old
Gender: Female
Height: 1.63 m
Weight: 59.1 kg
Risk Stratification: Low Risk
CLIENT DEMOGRAPHICS
3. PRE-TESTING
➢ Body Composition (3 site)
➢ Waist-to-Hip Ratio
➢ 12 minute run (Cooper Test)
➢ Leg Press Submax Test
➢ Sit & Reach
4. PRE-TEST RESULTS
HR: 66 bpm
BP: 116/80
BMI:
22.2
category: Normal (healthy)
Body-Composition (skin-fold):
16.1 % body fat
category: Excellent (for age group 40-49)
Waist-to-Hip Ratio:
.74
category: Normal (healthy)
5. PRE-TEST RESULTS (cont.)
12 minute run (Cooper Test):
Ran 14 laps ( total = 1946 meters)
VO2max = 41 ml/kg/min
category: Excellent (for age 40-49)
Muscular Strength/Endurance:
1 RM = 70 lbs
Submax = 35-49 lbs (50-70%)
performed 6 reps x 63 lbs; 90% 1 RM
category: <10th percentile (well below average)
Flexibility:
best trial: 28 cm (11 in.)
category: fair (for ages 40-49)
6. CLIENT GOALS
➢ To improve their mile time.
➢ Increase grip strength
➢ Lose about 5 lbs
➢ Run several 5k road races this
spring/summer
7. GENERAL PROGRAM
➢ met 3 times a week
➢ each day for at least an hour
➢ workouts generally included:
○ warm-up
○ cardio training
○ resistance training
○ core
○ cool-down
8. WORKOUT PROGRAM
Cardiorespiratory Fitness:
FITT Principle
Frequency: 3 days a week
Intensity: moderate 114-124 bpm (45-55% max
HRR)
Time: 15-25 minutes per day (not including warm-
up/cool-down); 45-75 min./week
Type: running; large muscle groups
Progression: increased run length by 5 minutes
every 2-3 weeks
9. WORKOUT PROGRAM (cont.)
Resistance Training:
Frequency: 3 days a week
Intensity: <67% (Endurance training)
Sets: 3 sets; 10-15 reps; 30-40 second rest
Variation: harder day (consists more of full body
and legs; ex: squats, bench, etc.), easy day
(work more on specific areas of body; ex: back,
triceps)
Progression: increase weight 5lbs every 1-2
weeks
10. EXAMPLE WORKOUT
Week 1 -
Monday
Warm-up - walk/jog 5-10 minutes
Cardio - running on treadmill/track 20 minutes (depending on weather ran
at Vander Veer 2-2.5 loops)
Resistance Training -
Squats w/free weight (3x15; 10 lbs)
Bench press w/dumbbell (3x12; 20 lbs)
Bicep curls w/dumbbell (3x12; 10 lbs)
Leg curl w/stability ball (2x15)
Core - (40 seconds/20 second rest)
regular crunches
bicycles
supermans
lateral leg lifts
Cool-down 5-10 minutes (walking/jogging); then stretch
11. EXAMPLE WORKOUT (cont.)
Week 1 -
Wednesday
Warm-up - walk/jog 5-10 minutes
Cardio - running on treadmill/track 20 minutes (depending on weather ran
at Vander Veer 2-2.5 loops)
Resistance Training -
Lat. Pulldowns (3x12; 50 lbs)
Cable Row(3x12; 30 lbs)
Hip Abductor Machine (3x15; 40 lbs)
Tricep Extensions (3x12; 10 lbs)
Core - (40 seconds/20 second rest)
plank
flutter kicks
donkey kicks
lumbar twists
Cool-down 5-10 minutes (walking/jogging); then stretch
12. MAIN MUSCLE GROUPS
Since her main goal was to improve her running,
focused on muscles used the most for running
and core workouts.
➢ Hamstrings
➢ Quads
➢ Gastrocnemius/Soleus
➢ Abdomen (Obliques)
➢ Lower Back (Erector Spinae)
➢ Gluteus Maximus/Medius
➢ Triceps/Biceps
➢ Latissimus Dorsi
➢ Pectoralis Major/Minor
13. POST-TEST RESULTS
HR: 72 bpm
BP: 116/80
BMI:
22.2
category: Normal (healthy)
Body-Composition (skin-fold):
15.7 % body fat
category: Lean, Excellent (for age group 40-49)
Waist-to-Hip Ratio:
.77
category: Normal (healthy)
14. POST-TEST RESULTS (cont.)
12 minute run (Cooper Test):
Ran 14 laps ( total = 1946 meters)
VO2max = 41 ml/kg/min
category: Excellent (for age 40-49)
Muscular Strength/Endurance:
1 RM = 108.5 lbs
Submax = 54-76 lbs (50-70%)
performed 6 reps x 98 lbs; 90% 1 RM
category: ~ 15th percentile (below average)
Flexibility:
best trial: 29 cm (11.4 in.)
category: fair (for ages 40-49)
15. OVERALL IMPROVEMENT
➢ running times have improved
○ ex: first time running 2 loops at vander veer ran 9:45 for
the first mile; 20:33 total
○ more recent run ran 2.5 loops; first mile: 9:28; second
mile: 18:48; total time: 22:44
➢ gradually increased weight every week
for resistance training
○ first week could only squat with dumbbell w/ 10 lbs
○ last meeting time could squat with barbell w/10 lbs extra
weight
➢ didn’t lose much weight but client said
clothes fit a lot better
○ more gain in muscle versus fat
16. CONCLUSION
➢ overall learned how to apply my knowledge of exercise
testing to real life experience
➢ great experience working with another person to gain more
hands on experience
➢ the experience has given me more confidence in working
with people to improve their fitness/health
