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Resistance Exercise Prescription Case Study

Place your name(s) here.

 

Student Contribution Table

Component	Student 1 Did most	Student 2 Did 2nd most	Student 3 Did 3rd most	Student 4 Did 4th most
Resistance Ex Presc
Discussion Section
Misc. (if you feel another category is needed create it in this row, and replace this text. If you do not use this row it should be deleted.)
Read and Approved the Final Draft (student order does not matter)

Fill student’s names into the table above according to their level of contribution on each aspect of this assignment. It is expected that not all students contributed meaningfully to all components. This is OK, but all students should contribute meaningfully and approximately equally to the project as a whole. Additionally, all students should read and approve the final project prior to its submission. To contribute meaningfully means you created the first draft of a component, or you provided significant feedback that caused a component to be dramatically altered prior to submission.

 

Client Name: Sasha James (woman)

 

Bio:

Sasha James already signed all waivers/consents when joining your gym. Sasha is 51 years old. She is generally healthy with no signs/symptoms/diagnosed diseases. Sasha does not smoke, is 5’5” tall, 145lbs., BMI 24.1kg/m², total cholesterol 153mg/dL, and fasting blood glucose 89mg/dL. You tested her resting blood pressure and heart rate and found them to be 118/78mmHg and 84bpm. Sasha works full time, 8AM-4PM M-F. She has 2 kids ages 14 and 17. Sasha is an avid swimmer, and swims each morning for 30 minutes before work. She stretches for 10 minutes each morning before swimming and her flexibility tests suggest she is highly flexible. She knows she should be doing resistance training, but does not know anything about resistance exercise (she has never done it before). Sasha’s only orthopedic issue is a minor bulging disk in her lumbar spine. Her doctor has cleared her to perform any type of exercise, but has cautioned her to stop if she feels pain. Sasha marked no on every question on the PAR-Q+ except those related to her lower back. Sasha take’s only a multivitamin and calcium + vitamin D supplement. Sasha is recently post-menopausal. Her doctor has told her that her bone density score (T-score) was -1.2.

 

Typical Resistance Exercise per Week: Past Three Months

Days/Week	Subjective Intensity	Time Set Aside for Resistance Exercise Workout	Resistance Exercise Modality (e.g. Free Weights, Machine Weights, etc.)
0	n/a	n/a	n/a

 

 

Setting the Training Goal

 

Client Desired Outcome

Sasha wants to maintain her independence as she ages. She also wants to decrease her likelihood of developing osteoporosis. She wants to be stronger so she can be healthier.

 

Current Training/Fitness Level

Sasha does not resistance train. Last week when Sasha asked the front desk about obtaining a personal trainer, they took her through the gym’s standard series of quick strength tests. Those results are below.

 

Current Training/Fitness Level

Note: I have not given a resistance training goal here as it would provide too many of the answers for the assignment.

 

 

 

Strength Testing

 

Exercise Testing Order	Exercise	Test Used	Testing Score for the Exercise
1	Smith Machine Back Squat	1RM estimate 6 reps x 70lbs	82lbs.
2	Bench Press Machine	1RM estimate 5 reps x 40lbs	45lbs.
3	Machine Shoulder Press	1RM estimate 10 reps x 30lbs	40lbs.
4	Machine Upper Back Row	1RM estimate 8 reps x 20lbs	25lbs.
5	Back Extension Machine	1RM estimate 8 reps x 20lbs	54lbs.
6	Abdominal Curl Up	Maximum Repetitions	18 reps
7	Handgrip	Isometric 1RM	86lbs. Combined L + R Hands
8
9
10

Estimated 1RM scores used the equation below. This equation is most accurate with repetition maximums of ≤ 10 reps with the given weight.

Estimated 1RM = (100 x repetition weight) / (101.3 – 2.67123 x reps)

(Landers, 1985)

Initial Week Resistance Exercise Prescription

 

FOLLOW THE ACSM GUIDELINES (American College of Sports Medicine, 2021) FOR RESISTANCE TRAINING WHEN YOU DESIGN THE PLAN BELOW. IT IS HIGHLY RECOMMENDED THAT YOU CHECK THE RESISTANCE EXERCISE ACSM FITT-VP PRINCIPLE BEFORE SUBMITTING THIS ASSIGNMENT. Given the client and their desired outcome(s) this should be a health-oriented plan not a sport-oriented plan. You are not providing a multi-week plan. You are designing one full body workout and telling the client to do it X number of days for the first week of resistance training. You should have 6-10 exercises below. “Percent of Maximal Ability” refers to the percent of 1RM, estimated 1RM, or percent of maximal number of reps for body weight exercises. If this column does not make sense for one of your exercise simply write “N/A”. “Absolute Value for Resistance” refers to how many pounds they will lift, resistance applied, etc. If this column does not make sense for one of your exercise simply write “N/A”. If you choose an exercise that your client did not perform a fitness test for, then provide a best guess at what the 1RM would be in order to determine the “Absolute Value for Resistance”. In this case, you still need to provide an appropriate “Percent of Maximal Ability” for your client and their desired outcomes while following the ACSM guidelines. The exercise order below matters. Choose an appropriate order based on the ACSM guidelines.

How many days per week should your client initially perform resistance exercise?

 

Exercise Order	Exercise	Percent of Maximal Ability	Absolute Value for Resistance	Sets	Repetitions	Rest Duration Between Sets
Example Values	Bench Press Machine	60% of 1RM	27 lbs.	2	10	2 mins.
1
2
3
4
5
6
7
8
9
10

 

 

 

Look at the exercises in the resistance exercise prescription above and list them (give the exercise name) below by the major muscle groups they stress. It is okay for a single exercise from above to appear in more than one muscle group below. Remember you must work all of the major muscle groups. So, if you do not have at least one exercise per muscle group below, then you have an incomplete resistance training prescription. Do not list exercises for muscle groups where they are simply a stabilizing muscle or minor contributor to the movement. An exception to this rule is exercises where the primary targeted muscles perform an isometric contraction (e.g., the abdomen during a plank or leg raise). Please note that the back squat and deadlift ARE NOT abdominal exercises. This is an example of a muscle that simply serves a stabilizing role and should not be considered a major contributor to the effort of the exercise.

Resistance Exercise from Prescription Listed by Major Muscle Group

Major Muscle Group	Exercise(s) From Prescription above	Major Muscle Group Cont.	Exercise(s) From Prescription above
Chest		Abdomen
Shoulders		Hips
Upper Back		Legs
Lower Back

 

Resistance Exercise Prescription Discussed

Describe why you choose the exercises you did. Also describe why you choose the number of sets, reps, and the resistance that you did. If you deviate from ACSM recommendations you must provide a strong rationale. The instructor will make the final judgement on whether your rationale is “strong” enough.

 

 

REFERENCES:

American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription (11th ed.). LWW.

Landers, J. (1985). Maximum based on reps. Natl. Strength Cond. Assoc. J, 6, 60–61.