Cardiovascular Fitness: Six-week Training Program

Running Head: CARDIOVASCULAR FITNESS
Six-week Training Program
First Name Last Name
Institution
Date

CARDIOVASCULAR FITNESS
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Health Appraisal Data
Stephanie Jackson’s six-week training program aimed at improving her cardiovascular
fitness. A moderate-intensity physical activity should last for at least 6 weeks which is suitable
for Stephanie. Clients are however recommended to combine both moderate and vigorous-
intensity training program for a better outcome Seco et al.1A target heart rate range can be
determined by either finding maximal heart rate or heart reserve rate. Performance of intermittent
exercise of at least 75 minutes every week is recommended which is equivalent to 20 minutes per
day for vigorous exercise. This is an efficient method for continuous exercise. Her fasting
glucose is normal including resting blood pressure and heart rate. She can, therefore, be
considered as a moderate-risk category since she is young, with no family history of heart
disease nor signs or symptoms of the cardiorespiratory condition.
Body Composition Data
Skinfold thickness measurements rank a person based on subcutaneous fat depots. The
triceps skinfold is measured at the back of the left arm in between the scapula and olecranon of
the ulna. The average values for triceps skinfold for women are approximately 18 mm which is
equivalent to 30% fat. Stephanie’s triceps can, therefore, be considered as borderline or fat
depleted since they are 16 mm which is below the normal values. The biceps skinfold is
measured similar to skinfold while the Supraspinale skinfold is measured above the iliac crest in
the plane of a dermatome.
The average amount of fat that a healthy person carries depends on age and gender. For
women, it ranges from 20 to 25%. Stephanie’s fat mass is 23.5 which is a healthy percent of
body fat. The cardiorespiratory training program for Stephanie should, therefore, aim at
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CARDIOVASCULAR FITNESS
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maintaining her fat mass to avoid excess fat or deficiency which is accompanied by several other
complications Hannan et al .2
Cardiorespiratory Training Program
Program goal: Cardiorespiratory
training
Session duration: 6 weeks
Description Duration
Week 1 Warm-up Should be conducted prior to any
other exercise in order to prepare
the body for upcoming physical or
mental activities.
Lasting for 5 to 10
minutes
Week 2 Conditioning Include;
Shoulder press Lasting for 2 minutes
Chest fly Lasting for 2 minutes
Bench triceps extension Lasting for 2 minutes
Seated bicep curls Lasting for 2 minutes
Week 3 Cool down The static stretch of the triceps,
biceps, traps and rotator cuffs.
Lasting for 10 minutes
Week 4 Resistance Wall plank Lasting for 1 minutes
Bench push-ups 5 to 10 reps
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