Free Essay

Strength Training Exercise for a 35 Year Old

In: Science

Submitted By monicab
Words 553
Pages 3
My strength training program is for a 35 year old male, who is interested in furthering his current level of fitness by improving his overall strength and increasing his lean body mass. He is pre-hypertensive and wants to be preemptive in taking action against high blood pressure.

His goals are:

* Strength train three times a week for six weeks.

* Increase maximum bench press by 15% over six-week period.

* Increase lean body mass by five pounds within three months.

* Lower blood pressure from 139/80 to desired range of 90-119/ 60-79 in six weeks.

These goals will be measured in the following ways: 1. A calendar will be used to track daily/weekly participation in the program. Client has agreed to log all exercise to track results. 2. Client currently bench presses 160 pounds. I will track his progress as the program continues, noting his progress after two, four, and six weeks. 3. I will measure the client’s current lean body mass (total weight x 1.082)-(waist measurement x 4.15) + 94.42. We will measure and weigh the client at the three week and six week marks. 4. Client monitors his blood pressure on a daily program, checking it in the morning and early evening. I will ask the client to log this information on his training chart.

The program I have selected demonstrates a relationship between my client’s goals and the exercise I have selected. a. The program focuses on the entire body, including balance, increasing intensity as it progresses. Client will increase volume and intensity as program progresses to establish greater strength. b. Overload principle is demonstrated by gradually subjecting the client’s body to more stress (through advanced exercises), to build lean body mass. c. There is a progression of intensity, volume as noted. In addition, the exercise selection in weeks 3 to 6 is more difficult and challenging. * Intensity changes from 60% in week 1 to 80% in week 6. * Volume changes from 2 sets of 12 in week 1 to 4 sets of 8 in week 6 * In week 1 -2, the client is performing less complex exercise, utilizing more dumbbells, whereas in week 3-6 a barbell and machines are used for greater difficulty and increased weights.

d. Reps and sets:

e. Example of a concentric exercise: during bench press when barbell is being pushed up, producing force. Example of an eccentric exercises: during push press as bar is being moved upward, reducing force. Example of an Isometric exercises: during isometric ab stabilizer when client rolls upper body back until it forms a 60 degree angle with the floor and holds the position for 10 seconds.

f. Example of a unilateral exercise: single leg lunge squat with rear foot support Example of a bilateral exercise: bench press

g. I chose to incorporate a superset, pairing bench dumbbell presses immediately followed by dumbbell flies to boost the intensity of the set. In addition, I will focus on increasing volume, controlling total volume by adjusting sets, reps, and weight. Furthermore, I will ask the client to log workouts in a book, including how he feels on each day, before, during and after each exercise session. I will adjust the program based on this log and well as observing the client visually and subjectively.…...

Similar Documents

Premium Essay

Squad Training Management Practical Exercise

...Training Management 809F0023 Developed by: Maneuver COE, DOTD, TDD for Maneuver SLC Last updated on 05 MAR 2010 Slide 1 Reference • Field Manual (FM) 7-0 (Dec 2008) Training for Full Spectrum Operations, establishes the Army’s keystone doctrine for training • Field Manuel (FM) 7-1 Battle Focused Training (RESCINDED 1 JUL 09) Slide 2 The Role of Training SPECTRUM SPECTRUM OF CONFLICT Increasing Violence Stable Peace Unstable Peace General War Insurgency OPERATIONAL THEMES FULL SPECTRUM OPERATIONS Offense Offense Stability Stability Defense Defense Offense Stability Defense Offense Stability Defense Aim point for Army training and leader development Slide 3 Meeting the Challenges • Challenges: – Where Army forces will operate? – What the mission will be? • Core METLs or CMETLs Slide 4 Change in Mindset • Step one – Cdr to Cdr dialog to discuss: – Training condition & corresponding – – – resources Proportion of efforts (Offense, defense, stability, and civil support) Risk to readiness Training focus to prepare for directed mission Slide 5 Change in Mindset (cont) • Step two - Training briefing during which the senior commander enters into a “contract” with subordinate commanders addressing: – Task to be trained – Training conditions – Risk associated with training – Resource requirements Slide 6 Stability Tasks • Provide essential services......

Words: 1148 - Pages: 5

Premium Essay

Strength Quest Exercise

...Strength Quest Exercise Manjumol Mathew Kaplan University NU 300- Professional Leadership Transitions Amy Daly, RN, MN February 2, 2010 STRENGTH QUEST EXERCISE We will explore and review the findings from the strength quest exercise that was taken online and give a brief description of my supervisors view on leadership skills. I will compare my personal leadership skills in contrast to my supervisor’s ideals. Then I will identify my leadership skills and how they are applied in my nursing practice based on the findings of our exercise. The development of modern nursing in the areas of education, philosophy, and wisdom has evolved with help form many nursing leaders. The complex and dynamic nature of global health care is constantly changing and providing new opportunities in the nursing profession. In today’s world, nurses assume many responsibility specifically leadership and management in the work place. The leadership roles extent from bedside nursing to the nurse executive with their ultimate focus on the patient’s comfort and care. To be a successful leader one should posses qualities of responsibility, honesty, effective communication, and good judgment with problem solving skills. A nurse leader not only can make a difference in patient’s life but can also create a teamwork environment with open communication, feedback, and goal accomplishment. In order to become an effective leader one should identify their own strengths and weaknesses to......

Words: 1397 - Pages: 6

Premium Essay

Physical Exercise Training Program Outline

...Physical Exercise Training Program Outline Team HPE 170 May 4, 2013 Larry Horton Physical Exercise Training Program Outline Type of physical exercise training program Jamila wants to lose twenty pounds over the next twelve weeks or three months. In order for Jamila to meet this goal she must burn approximately 6,000 calories a week. Jamila will need to work out twice a day to achieve this goal. In the morning, Jamila will start with an active stretch before she starts her cycling class. She will burn approximately 150-180 calories from actively stretching (Rifkin, 2011). Then she will take a cycling class for 30 min. She will burn approximately 400 calories from this class. In the evening her workout routine will consist of various workout routines. Before Jamila starts her workout routine in the evening she will need to stretch. Jamila will get the ultimate stretch by participating in 30 minutes of hot yoga. She will burn approximately 350-400 calories from hot yoga (Gronot, 2011). Then Jamila will run on the treadmill for approximately 60 minutes. If she runs at approximately 9 mph she will burn approximately 1,020 calories (Weeks, 2011). Once she has completed her running she will stretch out her running muscles to ensure she does not get sore. During her stretching routine she will burn approximately 150-180 calories (Rifkin, 2011). She will do these workouts everyday M-F. On Saturday she will incorporate weight training instead of cycling in the......

Words: 2012 - Pages: 9

Free Essay

Physical and Psychological Needs of a 3 Year Old

...In order for a three year old child to be physically, emotionally and psychologically healthy childcare centres or parents/carers should fulfil their child’s physical needs together with psychological needs. We are going to point out and discuss on a three year old child’s physical and psychological needs and how they can affect the child’s physical, emotional and psychological health. A three year old child needs to be well fed, given ample of rest and should be encouraged doing physical exercise. They should also be given precautions of safety everywhere. For a child to be clean, childcare centres or parents/carers should reinforce personal hygiene in a child’s daily routine. A child needs to be emotionally and psychologically strong to fight their weaknesses. They need to be showered with lots of love, affection and respect. They also need to socialise with the environment that they are in. If these needs are fulfilled then the child would be emotionally and socially strong and healthy. What is a need? A need is defined as a requirement, something that you have to have, a thing necessary for life. There are basic needs which every living thing needs in order to live. Some examples of basic needs are shelter, fresh air to breath, food and water. Therefore a physical need is “something that is necessary for organisms to live a healthy and productive life” (What Is the Meaning of Physical Needs, undated). Children also have their own physical needs as an individual to......

Words: 2019 - Pages: 9

Premium Essay

Absurd to Vote as a 16 Year Old

...Absurd to vote as a 16 years old teenager, or is it? ”It’s a bizarre way to reinvigorate democracy” It’s under consideration in Scotland to lower the voting age to 16 years. But I wonder if it's too early? It can be discussed to a great extent, whether it would be positive or negative - but it's definitely a move in the right direction, at least to the youngsters. That’s what Philip Cowley, University of Nottingham, says about the thoughts of lowering the voting age. I simply believe that lowering the voting-age would gain more political insight and thoughts – but what for? Is it perhaps a bit too early? Has a 16-17 year old gained enough political experience and insight? That’s hard to say in general terms, but I definitely think it would be an interesting point of view lowering the voting-age. 16-17 year-old are in the democratic sense, just as mature as a 90-year-old, and maturity has never been a criterion for granting the right to vote. When young people are 16-17 years old, they have, usually, completed the compulsory education that society offers them. They have been taught history, social studies, English and other subjects, which enables them to act as responsible citizens. The 16-17 year olds constitutes only a small percentage of the population, which would mean that their votes won’t have the biggest impact on the election results. In contrast, the youngsters would maybe feel more valued by the state - influence creates credibility and appreciation......

Words: 794 - Pages: 4

Premium Essay

Teaching English to Preschoolers (3 – 5 Years Old)

...BRAINSTORMING Theme of the lesson: Learning things that are moving and related subjects to the moving things. Proficiency level: preschoolers (3 – 5 years old) Skill objectives: students’ skills in identifying five things that are moving, and where they are moving on. Methodology: Combination of Total Physical Response and Communicative Approach Key objects of learning: flashcards, books, DVD CLASS TIME ACTION Warm Up: Circle time and then sing the song “Wheels on the Bus” with a motion. Introduction to teaching objectives: hands out flashcards that have pictures of car, bus, motorcycle, airplane, and ship. Teaching/in-class assignment: Using real miniatures of car, bus, motor-cycle, airplane, and ship, flashcards or books to show the moving things. A car moves on the land (ground) and has 4 wheels, engines, and 1 steering wheel. The teacher moves the miniature car on the ground. A bus is bigger than a car. It moves on the land (ground) and has 4 wheels, engines, and 1 steering wheel. The teacher moves the miniature bus on the ground. A motorcycle is smaller than a car or a bus. It moves on the land (ground) and has 2 wheels, engines, and 2 handles. The teacher moves the miniature motorcycle on the ground. An airplane flies on the sky, up and above. It has 4 wheels, 2 wings, engines, and a tail. The teacher shows the miniature airplane “flying” on the sky. A ship sails on the water. It doesn’t have wheels. It has engines. The teacher shows the ship miniature......

Words: 300 - Pages: 2

Premium Essay

James Is 54 Years Old Chief Executive

...In this assignment, I will be making realistic recommendations for decreasing negative impacts on the health of one individual. The individual I will be making recommendations for and talking about in more depth is James. As it states in the case study, and James has a BMI above average, therefore, in this assignment, I will clarify in full detail what he could do in order to live a healthier lifestyle and lose some weight as James is 54 years old overweight. In addition, I will also be stating the advantages of acting upon and following the recommendations I have made as well as the disadvantages if he did not follow them and continued with his normal diet. “Food is essential for life but what we eat is subject to a wide range of influences. Recognising these and taking account of them when planning menus and preparing food can make the difference between and individual eating sufficiently for their needs or not”. James James is 54 years old Chief Executive of an international company. He is single with no children, and admits to not paying much attention to his diet. Due to working long hours, he often skips meals, and ends up snacking. He sometimes grabs a takeaway on the way home because he’s not good at cooking, and hardly does food shopping and he lives miles away from the nearest supermarket, and so there’s usually nothing indoors to eat. At 6’1, he weighs 212 pounds and has a BMI of 28. He admits to feeling a little tired, recently. James dietary habits are...

Words: 347 - Pages: 2

Premium Essay

21 Years Old Driving License and the Reason

...TRISOMY 13 — PATAU SYNDROME Produced by the Centre for Genetics Education. Internet: FACT SHEET 8 29 Important points Trisomy 13 (also known as Patau syndrome) is a chromosomal condition in which there are three copies instead of the usual two copies of all, or a part of chromosome 13 in the cells of the body Trisomy 13 severely impacts on intellectual and physical development Appears to affect females slightly more frequently than males Occurs in about 1 in 5,000 to 1 in 12,000 live births About 1% of all recognised miscarriages occur in association with trisomy 13 Of all babies born with the extra copy of chromosome 13 in all the cells of their body, around 50% die in the first month, and the rest within the first year The chromosomal problem in trisomy 13 is due to an egg cell or, rarely, a sperm cell, that is formed containing one copy of each chromosome and an extra copy of chromosome 13, ie. 24 chromosomes rather than 23. When that egg combines with sperm containing the usual 23 chromosomes, the baby conceived has 47 chromosomes in the cell of their body rather than the usual 46 When there are three copies of chromosome number 13 in all of the baby’s cells, the condition is referred to as trisomy 13 When the extra copy of chromosome 13 is only in some of the baby’s cells due to a mistake in cell division occurring soon after conception, the chromosomes in the cells of the baby may show two different patterns: some cells with 46 chromosomes......

Words: 1861 - Pages: 8

Premium Essay

You Are the Parent of a 16 Year Old Boy.

...You are the parent of a 16-year-old boy. You come home and find the door ajar. Inside, you discover your son’s friend looking in a kitchen drawer. He says he is trying to leave your son a note. On the counter next to him is a lock pick and some of your jewelry. The boy smells of marijuana. You tell the boy to leave immediately and he does. Do you call the police, call the boy’s parents, tell your son, or do something else? Write a 1,400- to 2,100-word paper, explaining your response. Format your paper consistent withAPA guidelines. I am the parent of a boy who is 16 years old. One day I came home to find that his friend was inside our home when no one was home. The door was ajar and I walked inside to find a friend of my son going through a drawer in our kitchen. He told me that he was simply trying to leave a note for my son, but on the counter beside him lays a lock pick and some of my jewelry. My son’s friend has the scent of marijuana all over him and when I tell him that it would be best if he leaves my home he does so without incident. This scenario requires very serious consideration. This is a child who is a friend of my son. In order to determine the best course of action many things need to be taken into consideration. The decision that I make could have drastic implications for this child’s life and could alter the course of his future forever. Should I call the police? Do I tell the child’s parents? Should I tell my son? What other options......

Words: 1586 - Pages: 7

Premium Essay

13-Year Old with Diabetes

...13-YEAR OLD WITH DIABETES AP2530 09-22-2015 ITT Technical Institute 13-YEAR OLD WITH DIABETES Hi my name is Renee, I am your doctor’s nurse. He wanted me to help you understand your new diagnosis type 1 diabetes. Type 1 diabetes is when the body cannot make insulin. Insulin is important because it helps your body move glucose (sugar) from the food you eat to your beta cells. Glucose is used as energy for your cells so they can work in your body properly. (Renfrew, 2014) Normally the endocrine system works to create insulin using a negative feedback system. The food that is consumed is broken down into sugar and raises your blood sugar level, the pancreas makes insulin, the insulin stimulates glycogen which is processed in the liver and brings the blood sugar levels back down. Your body is not creating insulin. There is nothing to process the sugar to bring energy into the cells and bring your blood sugar levels back down. This can cause feeling tired, increased thirst and urination, extreme hunger, weight loss, irritability, blurry vision, and yeast infections. (Blood Sugar Regulation, n.d.) There are a few different treatments that you will want to combine together to help your blood sugar levels and enable you to get energy. You will need to monitor your blood sugar levels frequently, eat healthy foods, count carbohydrates, exercise, and take your insulin. The idea behind this treatment is to keep your blood sugar level as close to normal as possible so that we...

Words: 552 - Pages: 3

Free Essay

An Investigation Into the Use of Nouns by Four Year Olds

...An Investigation Into The Use Of Nouns By Four-Year-Olds During Play. Introduction In my investigation I will be looking at short extracts of the Channel Four TV show ‘The Secret Life of Four Year Olds’. This documentary followed ten Four Year Olds whilst they were at nursery. The nursery was specially equipped with cameras and microphones to capture the children’s speech development and social interactions. By analysing the transcript I will be able to investigate the theory of Katherine Nelson who stated, through her research and by logging children’s early language, words used can be placed in one of four categories with around 60% of those words being ‘naming words’ or nouns. By counting the number of nouns in short clips I will be able to determine if this theory is plausible. Theorist, Elizabeth Spelke said that of the nouns children know, the majority will be concrete nouns as they are logical and relate to objects they can see, hear, smell, feel and taste. By further exploring the types of nouns used by the children I aim to establish a link between both theories and see if they are still credible in today’s society. Methodology I am using an extract from ‘The Secret Life of Four Year Olds’, in order to use a non-biased selection. I will extract data to record the number of times in the running time of the programme the children use nouns compared to the number of words spoken. This quantitative approach will produce a solid basis from which I can......

Words: 1972 - Pages: 8

Premium Essay

A Women's Guide to Strength Training

...and Strength Women of all ages can benefit from strength training. The once hesitant attitude women have had has decreased as the rise of women who have experienced the incredible benefits of weight training has increased. Some of these benefits include leaner bodies, definition of muscles, stronger bones, and increased muscle strength and endurance. Weight training helps build stronger muscles by adding resistance to movements to make them more difficult. Because of this resistance, the muscles rebuild themselves bigger and stronger. Having stronger muscles allows women of all ages to do normal, everyday activities with more ease and for longer periods of time. Lifting heavy objects become easier and muscles don’t tire as fast. Posture can also improve with resistance training of the upper body making the muscles of the back stronger. A very real disease women face as the get older is osteoporosis. To help decrease the chances of developing osteoporosis women can strengthen their bones through progressive resistance training. Increased strength levels can help conserve bone mass and reduce the risk of osteoporosis. An increase in muscle mass as a result of strength training can also take stress off our joints. The development of muscle around the joints, such as those at the knee and shoulder, can help absorb shock and decrease the amount of stress put on the joint. In addition to the physical changes that take place as a result of strength training,......

Words: 1199 - Pages: 5

Premium Essay

Muay Thai Training Exercises

... Muay Thai Training Exe rcise s: The Ultimate Guide to Fitne ss, Stre ng th, and Fig ht Pre paration is sp onsored by the Society for the Study of Native Arts and Sciences, a nonp rofit educational corp oration whose goals are to develop an educational and cross-cultural p ersp ective linking various scientific, social, and artistic fields; to nurture a holistic view of arts, sciences, humanities, and healing; and to p ublish and distribute literature on the relationship of mind, body, and nature. North Atlantic Books’ p ublications are available through most bookstores. For further information, call 8 00-733-3000 or visit our websites at and PLEASE NOTE: The creators and p ublishers of this book disclaim any liabilities for loss in connection with following any of the p ractices, exercises, and advice contained herein. To reduce the chance of injury or any other harm, the reader should consult a p rofessional before undertaking this or any other martial arts, movement, meditative arts, health, or exercise p rogram. The instructions and advice p rinted in this book are not in any way intended as a substitute for medical, mental, or emotional counseling with a licensed p hysician or healthcare p rovider. The Library of Congress has cataloged the p rinted edition as follows: Delp , Christop h, 1974- Muay Thai training exercises : the ultimate guide to fitness, strength, and fight p......

Words: 40765 - Pages: 164

Free Essay

35 Year Old Female with a Gunshot Wound

...-Number of shots heart; type of gun used; position of pt when shot; distance of the pt from the gun. History should be gathered from the pt, available eye-witnesses, and emergency medical service providers Does the patient have intra or extraperitoneal bleeding that requires surgical intervention? Does the patient have peritoneal contamination requiring washout and repair of a hollow viscus? Penetrating injuries with any hemodynamic instability and/or signs of intraperitoneal injury are treated operatively at the outset of management -GSWs most often injure the small bowel followed by the colon and liver Clinical thinking Does the patient have an adequate airway, and ability to protect it? Is the patient breathing? Is oxygenation and ventilation adequate? A GSW in the abdomen may penetrate the diaphragm and cause a significant thoracic injury -Does that patient have adequate blood volume and perfusion? How does the patient respond to resuscitation, does the pt take beta blockers that may mask an appropriate tachycardia? -evaluate the pts ability to follow commands and respond appropriately. Is neurological disability a central phenomenon from shock, or is there a direct spinal cord injury? The patient must always be adequately exposed to evaluate all injuries, don’t over look the axial, back, gluteal cleft, and perineum. Patients with penetrating abdominal injuries are best served by antibiotic therapy prior to operative intervention. Initial therapy should be......

Words: 1703 - Pages: 7

Premium Essay

Beauty - 35 Years Later

...Beauty – 35 Years Later Frederick A. Clark # 0896254 Composition 120 Northwood University March 3, 2010 Beauty – 35 Years Later In 1975, the article “Beauty”, written by Susan Sontag, attempted to alert Americans to the stigmas and stereotypes in society doing harm to women. Sontag surmised society judged women by their beauty alone, with each portion of the body scrutinized for perfection. One would surmise from her writing, if a woman was beautiful, then somehow her ability to be objective, professional, authoritative, and thoughtful was under suspicion. This limited women rising to positions of power and leadership in business and society by conforming to expectations of society. The era of the 1970’s was about change. Traditional thinking was being replaced with viewpoints some considered radical in nature. The end of the Vietnam conflict returned our military men and women home to an America different than when they departed. The establishment was being challenged from all sides. Traditional definitions of men and women’s roles in society were in question, men wanted the freedom to choose and women wanted full recognition of equality of the sexes. Sontag was not alone in her opinion. 1975 was a time of struggle in passing of the Equal Rights Amendment to the Constitution of the United States (Francis), interpretation of the Civil Rights Act of 1964 (The Civil Rights Act of 1964 and the Equal Employment Opportunity Commission...

Words: 719 - Pages: 3