Nick Duff recorded his fitness measurements including resting heart rate of 62 bpm, exercise heart rate of 134 bpm, and results from other tests like sit-and-reach, pushups, and grip strength. He then proposed a 12-week personalized exercise program focusing on cardiovascular endurance, strength, flexibility, and calorie expenditure. The program gradually increases the frequency, intensity, time and types of exercises over 3 periods from weeks 1-4, 5-8, and 9-12. The goal is to improve fitness levels and expend more calories each session and per week.

1. Nick Duff PHED 499D Personalized Exercise Prescription
Introduction
Before I begin to elaborate upon my personalized exercise prescription for a twelve-week
time frame, I will first provide a general introduction of myself and, more specifically, discuss
the data that was collected during the practical skills assessment portion of our capstone course.
The first skill that was measured was our ability to determine heart rate and blood pressure both
while the participant was at rest and while he or she was exercising on a Monark stationary bike.
My resting heart rate was recorded at 62 beats per minute and my exercise heart rate was
determined to be 134 beats per minute after 5 minutes of pedaling with 1 kilogram of resistance.
In regards to blood pressure, my resting blood pressure was found to be 114/72 mmHg; exercise
blood pressure was calculated at 142/76 mmHg. The second assessment on which we were
evaluated was the sit-and-reach test. After repeating the test a total of 3 times, my best
measurement recorded was 31 cm; based on ACSM’s Guidelines for Exercise Testing and
Prescription, 31 cm rates at ‘Good’ for males between the ages of 20 and 29 years old. The next
test was the skinfold measurement. We were instructed to record measurements for four sites,
including the chest, subscapular, biceps, and triceps regions. My measurements were as follows:
12 mm for chest, 15 mm for subscapular, 10 mm for biceps, and 11 mm for triceps. After
completing the skinfold measurements, the push-up and curl-up tests were administered. I was
able to successfully complete 40 push-ups and 25 curl-ups, both of which correspond to ratings
of ‘Excellent’, respectively, for males between the ages of 20 and 29 years old. The final test was
the grip strength assessment using one of the lab dynamometers. Out of three trials that were
performed, my best value achieved was 49 kg, which corresponds to ‘Average’ according to
ACSM. Now that all of the data has been displayed, I can move forward with the next portion of
this program and introduce my FITT formula for the next 12 weeks. Emphasis will be placed on

2. Nick Duff PHED 499D Personalized Exercise Prescription
showing logical progression in the exercise intensity of my program from weeks 1-4 to 5-8 and
again from weeks 5-8 to 9-12. The four fitness categories that will be targeted in my program are
cardiovascular endurance, muscular strength/endurance, flexibility, and caloric expenditure.
FITT Formula for Weeks 1-4
In regards to my cardiovascular training for the first four weeks, I will start out by
exercising at a frequency of three to four days each week. As a college athlete, I am already
fairly accustomed to cardio training, so I will plan to increase frequency in the next four-week
segment of the program. For intensity, I will plan to work out at approximately 60% of my Heart
Rate Reserve (HRR). HRR is determined as follows:
Target Heart Rate = (.60) (198-62) + 62 = 143.6 ≈ 144 beats per minute
In looking at the amount of time that I will exercise during each exercise bout, I will work out for
35 to 45 minutes each session. The types of exercises that I will perform for cardiovascular
training will include working out on a treadmill, elliptical, stationary bike, and swimming some
laps in the pool. While on the treadmill, I will begin at a 0% grade and at a comfortable walking
speed and then progress in both speed and incline as I warm up; I will not exceed a 3% incline
for the first four weeks.
Moving next to muscular strength and endurance training, I will plan to train at a
frequency of two to three days per week and incorporate 8 to 10 exercises for each exercise
session. With this frequency, I will plan to weight lift on Monday, Wednesday, and every other
Friday with upper body muscle groups being targeted on Monday, lower body on Wednesday,

3. Nick Duff PHED 499D Personalized Exercise Prescription
and core strength and plyometrics every other Friday. Concerning the intensity of my weight
lifting sessions, each lift will be performed at 65% of my one repetition max. Furthermore, each
exercise will be done for 2 to 3 sets of 8 repetitions. Strength training will take place for a time
frame of 30 to 40 minutes each session, and the mediums that I will utilize include majority
strength-training machines and a small number of free weight exercises.
The frequency of flexibility training will begin at four days per week and encompass 8
different stretches. Each stretch will be held for 15 to 30 seconds until a mild amount of
tension/pulling is felt within the targeted muscle group during the hold. Additionally, each
stretch should be repeated twice. The time frame for flexibility training will be 20 to 25 minutes
per session, and the types of stretches utilized will be static stretches only for the first four-week
segment of this program. Regarding upper body static stretches, I will perform the following:
Arm across the chest stretch – Performed by reaching across the chest with the right arm and
using the left hand to pull the triceps of the right arm towards the body until a mild amount of
tension is achieved in the right shoulder. Repeat for the left arm.
Arm behind the head stretch – Performed by reaching the right arm over and behind the head
(as if reaching for the middle of the back) and then using the left hand to push the right arm
posteriorly until a mild stretch is felt in the triceps. Repeat for the left arm.
Standing chest stretch – Performed by standing beside a wall or doorway and placing the right
arm against the surface at shoulder-height with the palm of the hand against it. Next, while
keeping the right hand and arm in place, slowly turn the body away from the outstretched arm
until a mild stretch is felt in the right pectoral region. Repeat with the left arm.

4. Nick Duff PHED 499D Personalized Exercise Prescription
Lower body static stretches will include the following:
Sprinter’s stretch – Performed by sitting on the ground with the right leg outstretched (left leg
should be flexed and curled in). Next, the individual should lean forwards and reach with both
arms towards the right leg until a mild stretch is felt in the right hamstrings. Repeat for the left
leg.
Quadriceps pull while lying down – Performed by lying in a pronated position on the ground
and flexing the right knee. Next, the foot of the right leg should be grabbed with the right hand
and pulled as if trying to get the heel of the foot to touch the hamstrings. This should be done
slowly and only to mild tension. Repeat for the left leg.
Standing calf stretch – Performed by standing and facing a wall and dorsi-flexing the right foot
up against the wall. Once up against the wall, the individual should lean into the wall (keeping
the right knee straight) until a mild stretch is felt in the gastrocnemius and soleus regions of the
right leg. Repeat for the left leg.
Core/abdominal static stretches that I will perform include the following:
Cobra stretch – Performed by lying in a prone position on the ground and placing the hands in a
position to perform a push-up. Next, the individual should press the upper body up while sinking
the hips into the ground. This stretch should be gradually increased until mild stretching is felt in
the abdominal region (may also feel a stretch in the low back region).
Standing oblique stretch – Performed by standing in place and reaching both arms up over the
head and towards the ceiling. Next, the individual should lean to the right while keeping the hips

5. Nick Duff PHED 499D Personalized Exercise Prescription
in place and reaching with the hands to the right until a mild stretch is felt in the left oblique.
Lean to the left while keeping the hips in place and reaching with the hands to the left to target
the right oblique.
Lastly, in reference to the amount of kilocalories that should be burned, calorie
expenditure will be broken down into a recommendation per session as well as per week. The
goal will be to expend between 250 and 300 kilocalories per exercise session and between 1250
and 1500 kilocalories per week of exercise.
FITT Formula for Weeks 5-8
As I begin week five of my exercise prescription, I will plan to up my frequency of
cardiovascular training to four to five days per week. In regards to the intensity of exercise, I will
work out at approximately 70% of my HRR, which is a 10% increase from the previous four
weeks.
Target Heart Rate = (.70) (198-62) + 62 = 157.2 ≈ 157 beats per minute
Because I am demonstrating a gradual progression in exercise work load as I progress through
my program, the amount of time that I will work each exercise session will be 45 to 55 minutes.
The types of equipment that I will utilize for cardiovascular training will, again, include use of a
treadmill, elliptical, and stationary bike. I will also incorporate some sprint work on the track in
combination with swimming laps in the pool. For weeks five through eight, I will not exceed a
4% incline when training on the treadmill.

6. Nick Duff PHED 499D Personalized Exercise Prescription
Muscular strength and endurance training is going to take place at a frequency of 3 days
per week (Monday, Wednesday, Friday) and incorporate 10 to 12 different exercises. With this
increase to three days of training per week, I will be able to emphasize core strength with greater
consistency. With respect to intensity, I will plan to perform each lift at 75% of my one
repetition max. Additionally, I will perform each exercise for 3 sets of 10 repetitions each. My
time interval of training per session will be 40 to 50 minutes and the types of training that I will
utilize will include a mixture of strength-training machines, free weight exercises, and theraband
exercises.
The frequency of flexibility training will increase to four to five days per week and
incorporate 8 to 10 different stretches. Each stretch should be held for 25 to 35 seconds until a
mild amount of tension/pulling is felt within the targeted muscle; for progressive purposes, each
stretch will be repeated 3 times. The time frame for each flexibility session will be 30 to 35
minutes and the types of stretching I will utilize will be primarily static stretches with a couple of
dynamic stretches mixed in. These dynamic stretches will include performing walking lunges a
distance of 20 yards and back as well as performing high knees a distance of 20 yards and then
back again.
The goal for kilocalorie expenditure will be to burn between 300 and 350 calories per
exercise session and to expend a total of 1500 to 1750 calories per week of exercise training.
FITT Formula for Weeks 9-12
In the last segment of my exercise prescription, the frequency of cardiovascular training
will increase to five to six days per week. The intensity of the training sessions will increase to
approximately 80% of my HRR.

7. Nick Duff PHED 499D Personalized Exercise Prescription
Target Heart Rate = (.80) (198-62) + 62 = 170.8 ≈ 171 beats per minute
The time frame for my cardiovascular training each session will be 55 to 60 minutes and the
types of equipment that I will utilize will be the treadmill, elliptical, stationary bike, laps in the
pool, and outdoor distance running. With regard to treadmill training, I will not exceed a 5%
incline during training.
For muscular strength and endurance training, frequency will be at three to four days per
week with 12 different exercises being performed each session. The fourth day of strength
training each week will be a mixture of upper body, lower body, and core exercises. With respect
to intensity, I will perform each exercise at 85% of my one repetition max. Furthermore, I will
perform each exercise for 3 to 4 sets of 10 to 12 repetitions. The time interval for each training
session will be 50 to 60 minutes and the types of equipment utilized will be strength-training
machines, free weights, therabands, and physio-balls.
The frequency of flexibility training as I move through the final couple of weeks of this
program will increase to five to seven days per week and all 10 of the stretches previously
discussed will be performed. For intensity, each stretch should be held for 30 to 35 seconds and
repeated 3 times. The time frame for each flexibility session will be approximately 35 minutes
and the types of stretches performed will be static and dynamic in nature. As balance and
comfort improve with both the static and dynamic stretches that I have incorporated into this
program, a few ballistic stretches may be worked in if needed.
Finally, the goal for caloric expenditure in the third segment (weeks 9-12) of my exercise
prescription will be to burn between 350 and 400 kilocalories per exercise session and to burn
between 1750 and 2000 kilocalories each week of training.