Description
The purpose of this assignment is to gain experience creating a prescription program that focuses on the goals and health fitness (body composition, cardiorespiratory, muscle strength & endurance, and flexibility) status of a client. Your project needs to follow a format that illustrates the principles presented in the ACSM FITT-VP guidelines for prescription.
Your prescription project is a detailed explanation of the volume of exercise for each week and the progression of frequency, intensity, time, and type of exercise. Remember this is not only a science but also an art and there is no single standard format. Base your prescription decisions on the specific characteristics of the individual with whom you are working. The prescription is to be comprehensive and appropriate to the needs of your client. When writing the prescription, you will need to consider the client’s needs, likes, dislikes, goals (short-term and long-term), time availability, and access to facilities, as well as information gained in the assessment process.
Your weekly overview will show the frequency (days per week) each health-fitness component is addressed. Your session outlines will show the intensity of the exercises (when applicable), duration (time) of the exercises, repetitions, sets, rests, and the type of exercises that are utilized during each session.
Short term progression (because in the outline you are only showing 2 weeks) should be addressed in paragraph form following each outline for an “Initial” phase and “Improvement” phase. For this, briefly indicate how you would progress your client’s sessions throughout the remainder of the Initial phase. Next, describe how your client’s sessions are going to progress into the Improvement phase. After the outline for the Improvement phase, briefly indicate how you would progress your client’s sessions throughout the remainder of the Improvement phase. Next, describe how your client’s sessions are going to progress into a Maintenance phase. REMEMBER YOU ARE WRITING A PRESCRIPTION USING ACSM PRINCIPLE AND NOT NASM PRINCIPLES.
Your project should include:
• Introduction to your client and all fitness test results (hint: Flexibility, core, cardiovascular, and muscular fitness training each must be included within your design). You need to also list the likes, dislikes, and set short-term and long-term goals.
• A minimum of 1 week of exercises (outlines) for an “initial phase” and 1 week (outlines) for an “improvement phase”. Frequency of cardiovascular (≥3 days/moderate intensity) and muscular fitness training (≥1 whole body sessions, ≥2 sessions targeting major muscles of upper and lower body, ≥1 session must include core training, ≥2 sessions must include flexibility) must be appropriately prescribed and indicated.
• Weekly Overview: A weekly overview is required that indicates the focus of training on each day. This is typically best represented as a table like the one below.
• “OUTLINE”: Each phase (Initial & Improvement) will require a detailed outline of every exercise session that includes all exercises (Warm-up, Conditioning, Cool-down, and/or flexibility) for that session. Sets and repetitions must be included for resistance training. Speed, incline, duration, or interval number must be included for cardiovascular training. When applicable, Intensity of exercises (%1-RM, 10-RM, %HRR, pace, etc.) and rest times must also be included. You also need to show the Volume of exercise both in calories (cardiorespiratory training) and total pounds of weight pushed (resistance training) and “estimate” the total duration of each session.
• Your exercise prescription should be detailed and clear enough for your client to understand.
• After the Initial phase, give a detailed explanation of the plan of progression for the remainder of the Initial phase and the upcoming Improvement phase. After the Improvement phase, DESCRIBE IN DETAIL your future plans for this client during the remainder of the Improvement phase and during an upcoming maintenance phase. An exercise prescription outline is not necessary for the maintenance phase.
Remember:
The program should meet all ACSM recommendations for cardiorespiratory, resistance, core and flexibility training. You must also include core training exercises.
If you do not include correct volume and caloric expenditure for each exercise, session and for each week, 20 points will be deducted from your project. SHOW YOUR WORK FOR ALL METABOLIC EQUATIONS.
All writing must be clear and use correct grammar.