Jayden Emberton-Gaines

SER 310 Exercise Prescription

Individual Exercise Prescription Project
5/1/2019

1. Client & Detailed Exercise History

a. My client is CG, she is 19 yrs. old, stands 5’9.5” tall, and weighs about 168 lbs, low in risk factors for
American College of Sports Medicine due to no bad family history, no bad habits, and keeping a
consistent workout plan.
b. Does strength activities at least 3 times a week (Monday, Tuesday, Thursday), also does cardio, such as 1-
2 mile runs around the neighborhood or runs stairs at least 2 times a week
c. She often performs mostly heavy lower body lifts, such as deadlifts, squats, and lunges, however as far as
upper body she has been dealing with shoulder pain in her right shoulder, so she has been doing
reconstructive exercises such as resistance band work and low weight bearing exercises.
d. She dedicates at least 1 hour 30 mins to 2 hours to exercise for at least 5 to 6 days a week. CG loves
working out on a daily basis. She prefers lifting lower body, does not enjoy cardio, but does cardio often
to stay fit and in shape.
e. My client is motivated to exercise because she wants to stay fit and keep a nice body. She wants to look
good at the beach in a bathing suit and wants a slim, tone physique. She also wants to stay in shape for
softball season next year since she is redshirting this year. As of now upper body heavy weight lifting is
the only barrier for my client due to her right shoulder injury (tendinitis in teres minor and strain in teres
major due to overcompensation).

Client’s Current Exercise History

Aerobic Exercise
Frequency Intensity Type Time Location
Random mornings HR & RPE Running (stairs) or 30-45 minutes Southwestern
throughout the week around college stadium/
mornings (2-3) neighborhood neighborhood
M, T, TH HR Jump rope intervals 10 mins Mesa College weight
room

Resistance and Flexibility Exercises (list resistance exercises in the order in which they are currently performed)
Exercise Frequency Intensity Sets Reps Additional Info
Walking lunges M, Th 30 lbs (two 15 lbs 3 6-8 Mesa College Weight
dumbbells) Room
Squats M, Th 185 lbs 3 8 “”
Deadlifts M, Th 155 lbs 3 8 “”
Leg extensions M, Th 110 lbs 4 12 “”
Leg curl M, Th 120 lbs 4 10 “”
Donkey kicks M, Th 22.5 lbs 4 8 “”
Kneeling squats M, Th 225 lbs 3 8 “”
Hip thrust M, Th 115 lbs 3 8 “”, resistance band
around legs and does
abduction
Back lunges (twisted) M, Th 60 lbs 4 10 “”
Single leg squats M, Th 20 lbs (one 3 20 (10 each “”, taps bench and
dumbbell) leg) explodes up
Split lunges M, Th 30 lbs (two 15 lbs 4 10 “”
dumbbells)
Leg abduction M, Th 175 lbs 4 12 “”
Bicep curls T 12 lbs (two 4 8 “”
dumbbells)
Lat pulldowns T 8 lbs 4 8 “”
Bent arm abduction T 5 lbs (two plates) 4 10 “”
Bent arm adduction T 5 lbs (two plates) 4 10 “”
Bent arm side raises T 5 lbs (two plates) 4 10 “”
Front raises T 5 lbs (two plates) 4 10 “”
Around the worlds T 5 lbs (two plates) 4 10 “”
(standing)
Resistance band pushup T With resistance 4 10 “”
walks band

2. Fitness Components:
Cardiovascular Endurance – is known as aerobic capacity which is the ability of the heart and lungs to deliver
oxygen to working muscles.
- Cardiovascular endurance is the most important part of fitness because it gives you many health and
wellness benefits. This alone can help give you a chance at living a longer life, cardiovascular endurance
demands a strong heart, healthy lungs, and clear blood vessels to be able and supply your large muscles
with oxygen.
Muscular Strength – is defined as the ability of muscle group to develop maximal contractile force against a
resistance in a single contraction.
Muscular Endurance – is the ability of a muscle group to exert submaximal force for extended periods without
fatigue.
- Both muscular strength (MS) & muscular endurance (ME) are important to you for many reasons. They
will help increase your ability to do daily activities, they will help reduce your risk of injury, they will
help you maintain body weight and they will also strengthen both your muscles and bones.
Flexibility – is defined as the range of motion of your joints or the ability of your joints to move freely. It also
refers to the mobility of your muscles, which allows for more movement around the joints.
- Flexibility in your muscles and joints is important to you because it requires less energy to move through
a greater range of motion. This will then help to decrease your overall risk of injury, this will also
increase your physical performance. Stretching will work on decreasing resistance in muscle tissue
during any activity and help increase blood and nutrients to tissues.
Body Composition – is a method of describing what the body is made of. It includes fat, protein, minerals and
body water. It also describes weight more accurately than BMI. Body composition analysis can accurately show
changes in fat mass, muscle mass, and body fat percentage.
- Having an idea of your body composition is important to you because you want to know where the excess
body fat in relation is to lean muscle is on your body. You want to obtain an appropriate amount of body
fat, lean muscle mass, and bone health, without proper body composition all other aspects of physical
fitness will be affected.
3. Intended Outcomes and Behavioral Goals:
Intended outcomes (IOs):
- Lose 10 pounds
- Regain and improve strength in right shoulder
Behavioral goals (BG):
- For the first week of the program Cassie to help lose 10 lbs. will run the Southwestern College stadium
stairs Tuesday at 1pm and Thursday at 1 pm for 45 mins each time and achieve an RPE of 16.
- For the first week of the program to help regain and improve strength in her right shoulder, Cassie will
complete the prescribed exercises given to her by the San Diego Mesa Community College athletic trainer
on Monday at 11:30 am and Wednesday at 11:30 am for 30 mins each, she will also complete 15 mins of
stretching after completing the exercises.
 4. First week of the exercise prescription

A) Overview:
The program I have developed for CG focuses on helping her achieve her intended outcomes of losing 10 lbs.,
regaining and improving the strength of her right shoulder. During her 2017 softball pre-season game she began
experiencing pain in her right shoulder while throwing. However, she continued to play through the pain, thus
developing tendonitis in the teres minor muscle of her right shoulder. This then led to her teres major muscle
overcompensating due to the pain which caused a strain in the muscle. This exercise prescription will include a
variety of different cardiovascular fitness exercises at moderate to high intensities in order to achieve a high
enough HR and RPE to lose 10 lbs. These exercises will be completed twice a week. There will also be a handful
of resistance and strength training exercises to increase overall strength with a focus on regaining and improving
strength in the shoulders (right). Due to my client’s injury the upper body exercises given will be more of a
moderate intensity compared to a high intensity for lower body exercises. The upper body training will mainly
consist of light weight, resistance band, and body weight exercises to help regain strength, specifically in the right
shoulder. Once strength is regained the program will transition to more of a high intensity using heavier weights
for exercises to help improve the upper body strength of my client. These exercises will be required of my client
three times a week.
B) Specifics of the exercise prescription:
Warm up (10 mins):
- 1-2 lap(s) around the football field
- Stretches: toe touches, flamingos (right, left), front lunges (right, left), side lunges (right, left), triangle
pose (middle, left, right), butterfly *each stretch should be held for 45 seconds*
Aerobic/Cardiovascular Fitness Exercises (Southwestern College Football Stadium)
Frequency Intensity Type Time/ Reps Additional info
Tuesday/Thursday Moderate Single leg hops 5 mins Rest is walking down
steps
Tuesday/Thursday Moderate Double leg hops 5 mins Rest is walking down
steps
Tuesday/Thursday High Single step runs 5 mins Rest is walking down
steps
Tuesday/Thursday High Double step runs 5 mins Rest is walking down
steps
Tuesday/Thursday Moderate Single step toe taps 1 min (3 sets) 1 min rest between
sets
Tuesday/Thursday High Stadium runs 5 mins or 1 set Snake up and down
all stairs of the
stadium
Cool Down (5 mins)
- Light jog/walk 1-2 lap(s) around football field

Warm up (10 mins):

- Row machine or bike (5 mins)
- Stretch (5 mins): upper body day stretch upper body, lower body day stretch lower body
Strength/Resistance Training Exercises (San Diego Mesa Community College Gym)(Monday/Wednesday)
Exercise Frequency Intensity Sets Reps Additional Info
1. Machine pull-ups Monday With help 4 6
 (weighted
machine)
a. Seated Monday 10 lb. 3 8
shoulder press dumbbell
2. Resistance band front Monday Resistance 3 12
raises band
a. Resistance Monday Resistance 3 12
band side band
raises
b. Bent arm side Monday 10 lb. 3 8
raises dumbbells
3. Incline dumbbell Monday 20 lb. 4 8
bench press dumbbells
a. Incline Monday Body weight 3 10
dumbbell fly
4. Bicep Curls Monday 15 lb. 3 8
dumbbells
a. Resistance Monday Resistance 3 5
band push-ups band
1. Squats Wednesday 165 lbs. 4 10
a. Resistance Wednesday Resistance 3 12
band leg kick bag
backs
b. Box jumps Wednesday 24- or 36-inch 3 6
box jump
2. Hamstring curls Wednesday 50 lbs. 4 8
a. Leg Wednesday 75 lbs. 4 8
extensions
3. Side lunges Wednesday 15 lb. 3 10
dumbbells
a. Front lunges Wednesday 15 lb. 3 20 feet
dumbbells
b. Back cross Wednesday 15 lb. 2 8
lunges dumbbells
Cool down (5 mins):
- Stretch: upper body day stretch upper body, lower body day stretch lower body
C). Appendix
Data sheet
Exercise Problem/info
Resistance band push-ups Was able to complete 3 sets of 8 with the correct form
Hamstring curls Was able to perform 4 sets of 10 with the correct form
Incline dumbbell bench press Was not able to complete all 4 sets of 8 with the correct
 form

5. Reflection
1. What was your client’s reaction to the exercise prescription? What was your reaction to it? What worked and
didn’t work regarding the exercise prescription?
- CG was surprised and happy when I took her through the exercise prescription. She had a huge smile on
her face and said she was very excited to try it out. I was exceptionally pleased with my exercise
prescription. I believe it has the potential to help her get closer to achieving her goals. I was very
thrilled to hear my client say she was excited to get started with the program, it was very encouraging. I
believe some strengths of my exercise prescription would have to be the aerobic exercises. I feel as if that
will help my client achieve her IO and BG. However, I feel like my strength and resistance training
exercise science portion of the program could be stronger, possibly with the order of the exercises or even
the amount. If I improve on anything, I think it should be in this portion of 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.
- I would possibly change intensity or volume if fatigue is visible. Such as a break in form during an
exercise. I might also increase the intensity or volume of the exercise due to the client killing the exercise
or by following the 2 by 2 rule, if the client is able to get two more reps in 2 or more sets then the
intensity can be increased. The data sheet was utilized well in keeping important info and possible
adjustments for exercises in the program. I don’t believe any modifications are needed for the data sheet.
3. What did you learn from this class assignment?
- This class assignment gave me more practice and experience at creating behavioral goals (BGs) for
people once they have chosen their intended outcomes (IOs). I also learned how to put together an
exercise prescription for someone which I have never accomplished before. I know most of the ins and
outs of making personalized exercise prescriptions and I plan to use this newly developed skill.
 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. Are missing multiples
Exercises are in of Intensity, Time,
appropriate order Type, Mode, Warm &
Text does not Cool, 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)