Prescription 1 - Developing exercise program for smoker PDF

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Developing exercise program for smoker ...

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Group: Brooke Rogers and Michelle Ralleca Risk Stratification Age: 60 (>45 yrs old) Current smoker Physically inactive Does not have dyslipidemia Not obese Does have diabetes Does not have hypertension Modifiable: smoker, physical activity, obesity, blood pressure, LDL, fasting glucose Non-modifiable: age, family history Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Warm up: 10 mins of walking on a treadmill at a speed of 3 mph and 0% grade

Warm up: 10 mins of walking on a treadmill at a speed of 3 mph and 0% grade

Warm up: 10 mins of walking on a treadmill at a speed of 3 mph and 0% grade

Warm up: 10 mins of walking on a treadmill at a speed of 3 mph and 0% grade

Warm up: 10 mins of walking on a treadmill at a speed of 3 mph and 0% grade

Warm up: 10 mins of walking on a treadmill at a speed of 3 mph and 0% grade

Warm up: 10 mins of walking on a treadmill at a speed of 3 mph and 0% grade

Conditioning (Upper Strength) 3 sets x 10 reps at 60% bench press: 80lbs 3 sets x 10 reps shoulder press: 10 lbs 3 sets x 10 reps overhead tricep extensions: 10 lbs

Conditioning Walking at 1.5 mph at 10% grade: 30 mins at 50% VO2max

Conditioning (Lower Endurance) 2 sets x 20 reps at 40% leg press: 110 lbs 2 sets x 20 reps: alternating lunges (R +L = 1) 2 sets x 20 reps: calf raises

Conditioning Running at 2 mph at 0% grade: 30 mins at 50% VO2max

Conditioning (Upper Endurance) 2 sets x 20 reps: push-ups 2 sets x 20 reps: tricep dips 2 sets x 20 reps at 40% bench press: 50 lbs

Conditioning Stepping at rate of 14 on 8 in step: 30 mins at 50% VO2max

Conditioning (Lower Strength) 3 sets x 10 reps at 60% leg press: 165 lbs 3 sets x 10 reps lying hamstring curls: 30 lbs 3 sets x 10 leg extensions: 30 lbs

Cool down: 5 mins

Cool down: 5 mins

Cool down: 5 mins

Cool down: 5 mins of

Cool down: 5 mins of

Cool down: 5 mins of

Cool down: 5 mins of

walking on a treadmill at a speed of 3 mph and 0% grade

walking on a treadmill at a speed of 3 mph and 0% grade

walking on a treadmill at a speed of 3 mph and 0% grade

walking on a treadmill at a speed of 3 mph and 0% grade

walking on a treadmill at a speed of 3 mph and 0% grade

walking on a treadmill at a speed of 3 mph and 0% grade

walking on a treadmill at a speed of 3 mph and 0% grade

Flexibility 3 sets x 30s hold for each: Tricep stretch Chest and shoulders stretch Doorway pec stretch

Flexibility 3 sets 30s hold for each: Calf and hamstring stretch Quad stretch Seated forward bend stretch

Flexibility 3 sets x 30s hold for each: Quad stretch Calf and hamstring stretch Forward bend stretch

Flexibility 3 sets 30s hold for each: Forward bend stretch Calf and hamstring stretch Hip flexor stretch

Flexibility 3 sets x 30s hold for each: Tricep and side stretch Cat/cow stretch Shoulder and chest stretch

Flexibility 3 sets 30s hold for each: Lying hamstring stretch Lying piriformis stretch Butterfly stretch

Flexibility 3 sets x 30s hold for each: Quad stretch Seated hamstring stretch Hip flexor stretch

CRF Intensity Level Calculations Moderate intensity walking, cycling, or stepping: Use metabolic equation to determine treadmill speed and grade (or watts for the bike or step height and rate) to achieve this level of his VO2max. 50% VO2max = 13.3 mL/kg/min Walking: 3 mph at 10% grade (100%) / 1.5 mph at 10% grade (50%) Running: 4 mph at 0% grade (100%) / 2 mph at 0% grade (50%) Stepping: Rate of 33.6 on an 8-inch step (100%) / Rate of 14.3 on an 8-inch step (50%) Use the HRR method to determine his HR ranges for outdoor walking using a HR monitor. HRmax: 220 - 60 = 160 bpm 40% HR: 0.40 (160 - 76) + 76 = 110 bpm 60% HR: 0.60 (160 - 76) + 76 = 126 bpm Muscular Strength and Endurance Intensity Calculations Muscular Strength Leg press 1RM = 273 lbs 60% of 1RM = 164 lbs = 165 lbs Bench press 1RM = 127 lbs 60% of 1RM = 76 lbs = 80 lbs Muscular Endurance Leg press 1RM = 273 lbs Bench press 1RM = 127 lbs

40% of 1RM = 109 lbs = 110 lbs 40% of 1RM = 50 lbs = 50 lbs

For muscular fitness, remember to include 2 days of work for each major muscle group. Or, you can include two days of upper body work and two days of lower body work for four days of muscular fitness work. Flexibility: Include the correct frequency, intensity, and duration for each muscle-tendon group Shoulder girdle

Chest

Neck

Trunk

Lower back

Hips

Posterior Legs

Anterior Legs

Ankles

Frequency

2-3 d/wk

2-3 d/wk

2-3 d/wk

2-3 d/wk

2-3 d/wk

2-3 d/wk

2-3 d/wk

2-3 d/wk

2-3 d/wk

Intensity

To tightness

To tightne ss

To tightn ess

To tightne ss

To tightne ss

To tightne ss

To tightness

To tightnes s

To tightne ss

Duration

30-60s

30-60s 30-60 s

30-60s 30-60s

30-60s

30-60s

30-60s

30-60s

Progression: ● Cardiovascular fitness: ○ Frequency: add another day ○ Intensity: increase speed or grade ○ Time: add 5-10 minutes every week ○ Type: add different variation (i.e. cycling) ○ Volume: give pedometer amount to achieve ○ Pattern: add to a muscular endurance day ● Muscular strength: ○ Frequency: split training to 2 muscle groups ○ Intensity: increase in weight ○ Time: shorter training session for 2 muscle groups ○ Type: add in new exercises (i.e. compound or single joint exercises) ○ Volume: increase in sets ○ Pattern: decrease amount of rest time in between sets ● Muscular endurance: ○ Frequency: increase training days for muscular endurance ○ Intensity: increase in reps ○ Time: add more time to overall workout ○ Type: add in new exercises/lightweight (i.e. resistance bands) ○ Volume: remain number of sets ○ Pattern: decrease amount of rest time in between sets ● Flexibility:

○ ○ ○ ○ ○ ○

Frequency: add in daily stretches Intensity: continue to hold when you feel tightness/discomfort Time: increase how long you hold the stretch for Type: add in new stretches Volume: add amount of time that you hold certain stretches Pattern: stretch in one continuous time interval, so 10 mins of only stretching...