Exercise Prescription Assignment: Health Risk Analysis

This assignment analyzes a 35-year-old female client's health data, including demographics, resting vitals, cholesterol levels, body composition, and muscular fitness. The analysis begins by identifying the client's risk factors, such as a history of smoking, sedentary office work, and high cholesterol. The assignment then calculates the client's VO2max using the ACSM running formula, determines exercise intensity ranges using HRR, and identifies target MET and HR zones. Furthermore, it estimates the net caloric expenditure during exercise, calculates the client's target healthy body weight, and determines the resting metabolic rate (RMR) and total daily energy expenditure. The assignment also evaluates the client's quadriceps-to-hamstring ratio and strength using strength-to-body mass ratios. Finally, it develops initial aerobic and resistance exercise prescriptions based on the FITT principle, along with recommendations for flexibility and balance, incorporating a variety of exercises and stretching routines.

Running head: HUMAN HEALTH PRESCRIPTION 1
Human Health Prescription
Student’s name
Institution

HUMAN HEALTH PRESCRIPTION 2
Human Health Prescription
Data Analysis
1. Based on the demographic data provided, what are the client’s risk factors?
The client is exposed to many health risk factors which range from social, health services,
individual behavior and genetics. Though the client had quit smoking, the behavior had already
exposed the client to health risks of suffering from smoke-associated the diseases. The client has
a risk of contracting cardiac disease or other liver or heart related inflections (Gibson, Wagner &
Heyward, 2018). Socially, the type of work the client does not encourage the client to perform
some exercises. The individual behavior has contributed to the high fat content of 23.
Additionally, the client take in high calories with high cholesterol levels (ACSM 2013). The
client is susceptible to the health diseases. The client must review the eating habits and the
general social behavior. The lack of proper exercise has contributed to the lack of flexibility.
2. Determine the client's VO2max (in METs and ml/kg/min) using the ACSM running
formula (Table 4.3, pg 88).
VO2max = maximum milliliters of oxygen in 1 minute divided by body weight in kilograms
= 2000 bpm dived by 65kg
=30.77 ml/kg/min (ACSM 2013).
3. Based on the CR fitness classification (Table 4.1, pg 81), determine the exercise
intensity range for % HRR for the client (Table 5.1, pg 133).
= HRR ×0.85 (85%) + resting heart rate
= (220 – 35) × 0.7
= 195.5 or 20 % (Gibson, Wagner & Heyward, 2018).
4. Use the VO2R and %HRR methods to identify the target MET and target HR zones
(pg 131, 133).

HUMAN HEALTH PRESCRIPTION 3
220-35=185.
 HR * 0.6 = 196 * 0.6 =114
 HR * 0.7 = 196 * 0.7 =133
 HR * 0.8 = 196* 0.8 = 152 (ACSM 2013).
5. Estimate the net kcal/min based on the exercise intensity you calculated above (pg
137) and determine how many calories the client will expend for a 30 minute
workout.
= 2000 kcals/ 152
= 14 kcal/min (Gibson, Wagner & Heyward, 2018).
6. Use the body composition technique (pg 290) to calculate the client's target healthy
body weight.
Target weight = body weight / (100 percent - desired BF).
= 143 / (100-20)
= 1.79ib (Gibson, Wagner & Heyward, 2018).
7. Find the client's RMR.
RMR = 9.98 x mass (kg) + 6.26 x tallness - 4.93 x age - 161
= 9.98 x 65Kg+ 6.26 x 170.8cm - 4.93 x 35 years- 161
= 649.35 + 1067.8 – 172.2 – 161
= 1384.358 kcal/day (Gibson, Wagner & Heyward, 2018).
Use Table 9.3 (pg 293) to adjust daily energy expenditure (RMR) for activity level and
determine their total daily energy expenditure.
= 1383.95 kcal/day / 185 bpm
= 7.48 185 bpm
8. Calculate and evaluate the client’s quadriceps-to-hamstring ratio (Table 6.14, pg
180).

HUMAN HEALTH PRESCRIPTION 4
= 230 lbs / 80 ibs
= 2.875 % (Gibson, Wagner & Heyward, 2018).
9. Evaluate the client’s strength for each test item by using strength-to-body mass
ratios. (Table 6.6, pg 170). For this, if they didn’t achieve a specific point range use
the lower point amount. There can be zeros.
=Leg Press: 230 lbs/ Leg Curl: 40 lbs
= 5.75 kg/ibs
10. Classify the client’s overall strength using the point system (Table 6.6, pg 170)
The client has a low strength and balance. The strength ought to be improved and moderate the
body fat content. The client should embrace doing push up and sit ups to increase on the body
weight. (Bushman, 2018).
Exercise Prescription
1. Develop an initial aerobic exercise prescription (FITT) with anticipated progression
based on the information and results from above. Aerobic exercise prescription
Goals: increase strength for body fitness
Warm up: combining muscle dynamic stretches and body movement. Ex squatting; hamstrings
and quads (Bushman, 2018).
Mon Tues Wedne Thurs Frid Satur Sund
Strength
50% 70%
5 sets of
 Bench
press
 Lat pull
 Leg
press
 Straight
O
F
F
 Bench
press
 Lat pull
 Leg
press
 Straight
O
F
F
O
F
F

HUMAN HEALTH PRESCRIPTION 5
6-12
3-4 mins
rest
down
 Face
pulls
 Shoulde
r raises
 Bicep
curl
 Incline
sit ups
 (Gibson,
Wagner
&
Heywar
d, 2018).
leg dl
 Step
ups
 Calf
raises
 Planks
(20s
right
left
neutral
x3)
D
A
Y
down
 Face pulls
 Shoulder
raises
 Bicep curl
Incline sit ups
(Gibson, Wagner
&
Heyward, 2018).
leg dl
 Step
ups
 Calf
raises
Planks (20s
right left
neutral x3)
D
A
Y
D
A
Y
Flexibility
hold
Stretch
22x 40 s
Full body
Focusing on:
hamstrings,
shoulders,
calves, glutes,
hip flexor, hip
extensor
(Gibson,
Wagner &
Heyward, 2018)
.
Full body
Focusing on:
hamstrings,
shoulders,
calves, glutes,
hip flexor, hip
extensor
O
F
F
D
A
Y
Full body
Focusing on:
hamstrings,
shoulders, calves,
glutes, hip flexor,
hip extensor
Full body
Focusing on:
hamstrings,
shoulders,
calves, glutes,
hip flexor, hip
extensor
(Gibson,
Wagner &
Heyward, 2018
).
O
F
F
D
A
Y
O
F
F
D
A
Y
2. Develop an initial resistance exercise prescription (FITT) with anticipated
progression for the client to help them increase strength and improve lean body
mass (see examples on pg 204-208).
Mon Tues Wed Thurs Frid Satur Sund

HUMAN HEALTH PRESCRIPTION 6
Strength
50% 70%
5 sets of 6-
12
3-4 mins
rest(ACS
M 2013).
 Press up
 Face
pulls
 Shoulder
raises
 Vigorous
runs
 Push ups
 Sit ups
 Squats
 Leg
press
 Straight
leg dl
 Step
ups
(ACSM
2013).
O
F
F
D
A
Y
 Leg press
 Straight leg
dl
 Step ups
 Push ups
 Sit ups
Squats
 Leg press
 Straight leg
dl
 Step ups
 Calf raises
Planks (20s right left
neutral x3)
O
F
F
D
A
Y
O
F
F
D
A
Y
Flexibility
hold
Stretch 22x
40 s
 Press up
 Face
pulls
 Shoulder
raises
Vigorous runs
Stretching
Full body
Focusing on:
hamstrings,
shoulders,
calves, glutes,
hip flexor, hip
extensor
Yoga
( Medicine, 201
0)
O
F
F
D
A
Y
 Press up
 Face pulls
 Shoulder
raises
Vigorous runs
Stretching
 Leg press
 Straight leg
dl
 Step ups
 Yoga
( Medicine, 2
010)
O
F
F
D
A
Y
O
F
F
D
A
Y
Recommendations for flexibility and balance
The client need to do some 15 stretches in the morning and 12 in the evening. He must also
perform some yoga, tai chi and pilates. Lifting some weights is also very important to enhance
balance. The client must run or walk upstairs at least five times a day (ACSM 2013).
Additionally, the client should dance at least for 30 minutes a day. These exercise are required to
promote balance and flexibility (Gibson, Wagner & Heyward, 2018).

HUMAN HEALTH PRESCRIPTION 7
References
ACSM. (2013). ACSM's guidelines for exercise testing and prescription. Lippincott Williams &
Wilkins.
Bushman, B. A. (2018). Developing the P (for Progression) in a FITT-VP Exercise
Prescription. ACSM's Health & Fitness Journal, 22(3), 6-9.
Gibson, A., Wagner, D., & Heyward, V. (2018). Advanced fitness assessment and exercise
prescription, 8E. Human Kinetics.
Heyward, V. H. (n.d.). Advanced fitness assessment and exercise prescription. Human Kinetics