SER 310 Exercise Prescription

Individual Exercise Prescription Project

30 pts
1. Peer Reviews
a. Prior to submitting your work for a grade, one copy should be submitted to a peer in class using the same rubric as the
instructor to grade. Your peer will read your paper and provide feedback using the rubric for possible changes to be
made prior to grade submission. Your peer review should be attached to your formal copy.
2. Who is your client & detailed exercise history
a. Basic client description (who is your client, age, hgt, wgt, and ACSM risk stratification level with an explanation as to
what this level means for participation. Josh Rivera, 21 years old, 5'11", 195 lbs., Low risk
b. Current aerobic exercise & predicted VO2 from YMCA bike ergometer test or other CR fitness test (Summarize in a few
sentences and then display the specific information in a table). VO2 Max = 58.22 (Rockport test)
c. Current musculoskeletal exercise (Summarize in a few sentences and then display the specific information in a table).
Currently focused on increasing power and strength through Olympic and powerlifting exercises. For example,
Squat, bench, deadlift and power cleans
d. Clients exercise preferences and attitudes. How much time does your client realistically have to devote to exercise? I
love to exercise but lately my motivation and will power are lacking. As for time, i have recently cut down on
work hours to make for more time.
e. What motivates your client to exercise? What are barriers to exercise for your client? I have no barriers and my
motivation or lack thereof comes from childhood bullying and a deep hatred for losing in any shape or form.
Clients Current Exercise History

Frequency Intensity Type Time Location

M&F 85%-95% Sprinting 2 hours Track

T 70% Running 1 hour 20 mins Track
R 75%-80% Sprinting 1 hour 30 mins Track
W RPE = 6-7 Recov/Stretching 1 hour 30 mins Indoor Track

Exercise Frequency Intensity Sets Reps Additional Info

Deadlift Thursday 0 lbs. 4 sets 6 seconds Position the bar against an immovable object at
(Isometric) the mid-range of the exercise and exert max
force
Deadlift Thursday Build up to 5-7 sets 2 reps Gradually increase in weight over 5-7 sets to find
2RM a 2RM
Deadlift Thursday 90% of 2RM 4 cluster sets 4-6 reps Perform one rep and rest the weight, rest 10-12
secs and perform another rep and so forth until
one set is completed
Deadlift Thursday 50% of 2RM 3 sets 6-8 reps Take 4-5 seconds on the eccentric part of the
(Slow deadlift and then explode on the concentric
Eccentric)
Deadlift Thursday 30% of 2RM 2 sets Mid-Range Stay in the mid-range of the reps and in constant
reps, AMAP motion about 2 secs on both phases for at least
45 secs
45 Hip Thursday 250 lbs. 3 sets 5 reps Make sure to explode fast on the raising of the
Extensions weight and to fully contract at the top
Hip Raises Thursday 765 lbs. 3-4 sets 3 reps

2. Explain Fitness Components: (written to client)

For each fitness component
1. Define the component
2. Explain why this fitness component is important to your client

3. Intended Outcomes and Behavioral Goals:

With your client, choose two areas of health-related fitness in which your client most needs or wants to improve.
For each area develop one short-term IO and one BG. Limit outcomes and goals to health-related fitness
components.
Intended outcomes (IOs) are simply statements of what the client wants to be like or be able to do. They need not
be SMART, but must include an explanation of WHY the client wants the IO.
Behavioral goals (BG) are the specific behaviors the client will do to achieve the IO. As such, they are linked to
the IO and must be SMART. The BGs should be for the first week of the program.
IOs and their corresponding BGs may be listed in bullet form utilizing full sentences.

4. First week of the exercise prescription tailored to meet the IOs and BGs of your client. As a professional,
you will need to make sure that your client is completing an appropriate, comprehensive exercise program.
However, you may find that you will prioritize components of exercise during your 60min session. Please
discuss what you will focus on during your sessions and what the client may be doing in their own time. Take
your client through one day of this prescription serving as his/her personal trainer. Most likely you will
discover that your exercise prescription needs some modification to suit your client. Lastly, you will reflect on
what modifications are needed in your prescription and what you learned from doing this project.

A) Overview: Written to professional- This is a general description of the program you have developed for
your client. Explain how the program will help meet his/her IOs and BGs and how you decided on the FITT
you prescribed. The overview should also address the FITT for any planned activities and how intensity will
be monitored as well as the planned progressive overload for the future.
B) Specifics of the exercise prescription: Written for the client- This is week #1 of the program. It should be
written so that it could be followed like a recipe. Everything must be included in the right order. Include warm
up and cool down, speeds, grades, HR, RPE, weight, etc. This should be clear enough that someone could use
it without you being there. Present the prescription in table or bullet format, organized and easy to
understand.
C) Create a data/log sheet to utilize during the exercise session to record all important data. Include this sheet
as well as any calculations in the Appendix.
5. Reflection
As you are taking your client through a day of the exercise prescription, note his/her responses to the exercise.
Use a professional data sheet to record information during the sessions. Address the following questions:
1. What was your clients reaction to the exercise prescription? What was your reaction to it? What worked and
didnt work regarding the exercise prescription?
2. What changes (if any) would or did you make to your original prescription based on the day of training?
Address how the data/log sheet was utilized and if you would need to make any modifications to it.
3. What did you learn from this class assignment?
Possible
Client description/Exercise History 3
Client description and risk stratification level given
Exercise History includes FITT for all exercise (table included)
Preferences, motivations, and barriers are explained

Fitness Components 3
Fitness Component identified & correctly defined
Importance for this component to this client is explained
Written to client

IOs & BGs 3

2 Intended Outcomes (with insight as to why this is an I.O.)
2 Behavioral Goals related to outcomes (SMART)
Exercise Program 10
Overview: Explanation of how the program is aligned with the I.O.s (specificity)
Includes appropriate FITT for all planned exercises
Includes appropriate plan for progression
1 week program is detailed and needs no further explanation (recipe card)
Includes Intensity, Time, Type, Mode, Warm & Cool, Rest, etc.
Exercises are in appropriate order
If needed, text explains potentially confusing or ambiguous items

Reflection 5
Insightful comments on: observations from client
what worked and what did not work
changes made to the program
changes you would make to your data/log sheet
What did you learn from the experience
Exercise documentation included (Appendix)

Writing (see attached rubric) 6

SER 310- Exercise Science Writing Evaluation
Criteria 1.5 POINTS = Excellent
1. Sentence Consistently well formed
Structure, sentences throughout the
Grammar, and assignment. No poorly
Spelling written or awkward
sentences and no errors in
grammar and/or spelling.
2. Word No instances of poor word
Choice/Precision choice.
3. Clarity of Ideas are consistently clear
Thought and well communicated.
Information provided is
completely accurate.
4. Audience Consistently written at the
Appropriate appropriate level for the
intended audience.
1.25 POINTS= Good 1.0 POINT=Adequate .75 POINTS =Poor Your points
Few awkwardly formed Some awkward Enough awkward
sentences, grammar wording, errors in wording, errors in
and/or spelling errors sentence formation, sentence
relative to the length of grammar and/or formation,
the assignment, but not spelling errors that grammar and/or
enough to interfere begin to interfere spelling errors to
with communication. with notably interfere
communication. with
communication.
Few instances (relative Some instances of Enough instances
to the length of the not choosing the of poor word
assignment) of not best word such that choices that it
choosing the best word, it begins to interfere notably interferes
but not enough to with with
interfere with communication. communication
communication.
Only a few ideas Some ideas are not Enough ideas are
(relative to the length clearly unclear such that it
of the assignment) are communicated such notably interferes
not clearly that it begins to with
communicated, but not interfere with the communication.
enough to meaningfully assignment. The information
detract from the Minimal provided is not
assignment. Majority information accurate.
of the information provided is
provided is accurate. accurate.
Only a few instances Some instances of Several instances
(relative to the length the ideas expressed of the ideas not
of the assignment) of not being being
the ideas expressed not communicated at communicated at
being at the appropriate the appropriate an appropriate
level for the audience. level for the level for the
audience. audience.
Total points = _________________
SER 310- Exercise Science Prescription Evaluation

Criteria Excellent Good Adequate Poor Your points

1. Client Client description and risk Client description and risk Client description and Client description and
description/Exercise stratification level given. stratification level given. risk stratification level risk stratification level
History Exercise History includes FITT Exercise History includes are not given. are missing.
for all exercise (table included) FITT for most exercise Exercise History No Exercise History
Preferences, motivations, and (table not included). includes FITT for some included FITT for all
barriers are explained. Preferences, motivations, exercise (table not exercise (table not
(3 Points) and barriers are explained included). included).
but need to be expanded. Preferences, Preferences,
(2 Points) motivations, and motivations, and
barriers are not well barriers are missing.
explained. (0 points)
(1 Point)
2. Fitness Fitness Component identified & Fitness Component Fitness Component Fitness Component
Components correctly defined. identified but not correctly identified & incorrectly not identified &
Importance for this component defined. defined incorrectly defined.
to this client is explained. Importance for this Importance for this Importance for this
Written to client. component to this client is component to this component to this
(3 Points) explained but with minor client is not explained. client is not explained.
errors. Not written to client. Not written to client.
Written to client. (1 Point) (0 Points)
(2 Points)
3. IOs & BGs 2 Intended Outcomes (with 2 Intended Outcome (with 1 Intended Outcomes 0 Intended Outcomes
insight as to why this is an I.O.) insight as to why this is an (with insight as to why (with insight as to why
provided. I.O.) provided. this is an I.O.). this is an I.O.)
2 Behavioral Goals related to 2 Behavioral Goals related 1 Behavioral Goals 0 Behavioral Goals
outcomes (written in SMART to outcomes (written in related to outcomes related to outcomes (or
format). SMART format). (written in SMART not written in SMART
BGs correspond to I.O.s BGs do not correspond to format) format)
(3 Points) I.O.s (1 Point) (0 Points)
(2 Points)
4. Exercise Explanation of how the program Explanation of how the Explanation of how the Explanation of how
Program is aligned with the I.O.s program is aligned with the program is aligned with the program is aligned
(specificity): I.O.s (specificity): the I.O.s (specificity): with the I.O.s
Includes appropriate Includes Includes (specificity):
FITT for all planned appropriate FITT inappropriate Does not
exercises for all planned FITT for some includes
Includes appropriate exercises exercises appropriate
plan for progression Includes Includes FITT for all
1 week program is detailed and appropriate plan adequate plan planned
needs no further explanation for progression for progression exercises
(recipe card) 1 week program lacks 1 week program lacks Does not
 Includes Intensity, Time, Type,
Mode, Warm & Cool, Rest, etc.
Exercises are in appropriate
order
If needed, text explains
potentially confusing or
ambiguous items
(10/9 Points)
5. Reflection Insightful comments on:
observations from client about
what worked and what did not
work; changes made to the
program; changes you would
make to your data/log sheet
What did you learn from the
experience
Exercise documentation
included (Appendix)
(5 Points)
proper detail and needs
further explanation (recipe
card)
Includes Intensity, Time,
Type, Mode, Warm & Cool,
Rest, etc.
Exercises are not in
appropriate order
If needed, text explains
potentially confusing or
ambiguous items
(8/7 Points)
Insightful comments on:
observations from client
about what worked and
what did not work; some
changes made to the
program; missing changes
you would make to your
data/log sheet
What did you learn from the
experience
Exercise documentation
included (Appendix)
(4/3 Points)
detail and needs further includes
explanation (recipe appropriate
card) plan for
Might be missing progression
Intensity, Time, Type, Lacks 1 week program
Mode, Warm & Cool, with detail
Rest, etc. Is missing multiples of
Exercises are in Intensity, Time, Type,
appropriate order Mode, Warm & Cool,
Text does not Rest, etc.
adequately explain Exercises are not in
potentially confusing or appropriate order.
ambiguous items (3/2 Points)
(6/5 Points)
Lacks comments on: Lacks comments on:
observations from client observations from
about what worked and client about what
what did not work; worked and what did
changes made to the not work; no changes
program; changes you made to the program;
would make to your no changes you would
data/log sheet make to your data/log
What did you learn sheet
from the experience What did you learn
Exercise documentation from the experience
included (Appendix) Exercise
(2 Points) documentation not
included (Appendix)
(1/0 Points)