1. Hanna h Johnso n 1

2. Slide Numbe r Title of SlideSlide Number Title of Slide 1Title slide10Cardiovascular F.I.T.T.E principle 2Table of contents11Examples of cardiovascular exercises 3ACSM Table 2.2 CVD risk factors and defining criteria 12Flexibility F.I.T.T.E principle 4ACSM risk stratification logic model 13Examples of flexibility exercises 5Personal risk stratification14Muscular endurance F.I.T.T.E principle 6Metabolic Syndrome risk factors and test results 15Examples of upper body muscular endurance exercises 7Recommended healthy body weight 16Examples of back and abdominals muscular endurance exercises 8Health related components of physical fitness 17Examples of lower body muscular endurance exercises 9Health/fitness goals18Works cited 2

3. AgeMen ≥ 45 years old; women ≥ 55 years old Family history Myocardial infarction, coronary revascularization, or sudden death before age 55 in a male first degree (i.e. father, brother) or before age 65 in a female first degree relative (i.e. mother, sister) SmokingCurrent cigarette smoker or those who quit within the previous 6 months or exposure to environmental tobacco smoke Sedentary lifestyle Not participating in at least 30 min of moderate intensity, physical activity (40%- 60% of VO2R) on at least 3 days per week for at least 3 months Obesity Body mass index (BMI) ≥ 30 or waist girth ˃ 102 cm (40 in) for men and ˃ 88 cm (35 in) for women Hypertensio n Systolic blood pressure ≥ 140 mm Hg and/or diastolic ≥ 90 mm Hg, confirmed on at least two separate occasions, or on antihypertension medication DyslipidemiaLow-density lipoprotein (LDL) cholesterol ≥ 130 mg/dL (3.37 mmol/L) or high- density lipoprotein (HDL) cholesterol ˂ 40 mg/dL (1.04 mmol/L) or on lipid- lowering medication. If total serum cholesterol is all that is available, use ≥ 200 mg/dL (5.18 mmol/L) PrediabetesImpaired fasting glucose (IFG) = fasting plasma glucose ≥ 100 mg/dL (5.55 mmol/L) and ≤ 125 mg/dL (6.94 mmol/L) or impaired glucose tolerance (IGT) = 2 h values in oral glucose tolerance test (OGTT) ≥ 140mg/dL (7.77 mmol/L) and ≤ 199 mg/dL (11.04 mmol/L) confirmed by measurements on at least two separate occasions. High-density lipoprotein (Negative risk factor) ≥ 60 mg/dL (1.55 mmol/L) 3

4. Major signs/symptoms suggestive of CV, pulmonary, metabolic disease If no signs/symptoms are present then continue on to the number of CVD risk factors Asymptomatic with ˂ 2 CVD risk factor: Low Risk Asymptomatic with ≥2 CVD risk factors: Moderate Risk If any known CV, pulmonary, metabolic diseases or major signs/symptoms are present then the risk stratification would be… High Risk Review health/medical history for: known disease, signs/symptoms, CVD risk factors Known CV, pulmonary, metabolic disease 4

5. 5 I have no known CV, pulmonary, metabolic disease I have no major symptoms suggestive of CV, pulmonary, or metabolic disease I have no CVD risk factors so therefor I would classify as Low Risk

6. 6 Blood pressure reading and classification: 112/62; normal Blood pressure reading and classification: 112/62; normal Lipid results and rating: LDL 72; optimal HDL 85; high (desirable) TC/HDL =2.0; very good Lipid results and rating: LDL 72; optimal HDL 85; high (desirable) TC/HDL =2.0; very good BMI calculations and disease interpretation: 703 x wt (lbs) / ht (in) /ht (in) 703 x 120 / 65 /65 = 19.96; normal classification with no additional disease risk BMI calculations and disease interpretation: 703 x wt (lbs) / ht (in) /ht (in) 703 x 120 / 65 /65 = 19.96; normal classification with no additional disease risk Waist:Hip Ratio: 27in/33in=.81; low risk. Waist circumferenc e: 27in=very low Waist:Hip Ratio: 27in/33in=.81; low risk. Waist circumferenc e: 27in=very low ACSM tables 3.1, 3.2, and 4.3 9 th edition guidelines

7. 7 1.Fat weight(FW)= current weight x body fat as a percent( %BF) = lbs of fat FW= 120 x.16= 19.2 lbs 2. Current weight – lbs of fat = lean body mass (LBM) 120-19.2= 100.8 LBM 3. RBW= LBM/(1.0- desired % of BF) RBW= 100.8/1.0-.15)= 100.8/.85 RBW= 118.5 lbs

8. 8 ACSM normal standard My ResultsResult Interpretation CardiovascularMax treadmill test: Vo2 Max of 57.2 ml/kg/min Superior; ˃ 99 th percentile. (Table 4.9 ACSM 9 th edition guidlines) Muscular Strength/Muscular Endurance Grip strength: Left: 25 kg Right: 27kg Sit up: 42 Muscular endurance interpretation: Above average; ~ 75 th percentile (Table 4.13 ACSM 9 th edition guidelines) FlexibilitySit and reach test: 26 in. Well above average; ˃ 90 th percentile (ACSM table 4.17 9 th edition guidelines) Body CompositionJackson-Pollock sum of 3 formula: 16 mm (done in spring of 2012 in HPE 175) Excellent; 85 th percentile (Table 4.6 ACSM 9 th edition guidelines)

9. 9 Cardiovascular: Hannah will maintain her VO2 Max of 57.2 ml/kg/min by continuing to workout by running 4-5 days per week and doing P90X two days per week. I will check my VO2 by doing a treadmill max VO2 test every 4 months. Cardiovascular: Hannah will maintain her VO2 Max of 57.2 ml/kg/min by continuing to workout by running 4-5 days per week and doing P90X two days per week. I will check my VO2 by doing a treadmill max VO2 test every 4 months. Flexibility: Hannah will maintain and work to improve her flexibility by incorporating both static and ballistic stretching into her post workout routine. Each stretch will be performed 2-3 times with a hold of 15-30 seconds. I will also incorporate a 5 minute stretching session into my morning routine. Flexibility: Hannah will maintain and work to improve her flexibility by incorporating both static and ballistic stretching into her post workout routine. Each stretch will be performed 2-3 times with a hold of 15-30 seconds. I will also incorporate a 5 minute stretching session into my morning routine. Muscular Endurance: Hannah will work to improve her muscular endurance by adding in low weight high repetition sets to her workout plan 2-3 days per week. Muscular Endurance: Hannah will work to improve her muscular endurance by adding in low weight high repetition sets to her workout plan 2-3 days per week. Body Composition: Hannah will lower her percentage of body fat from 16% to 15% for a total decrease of 1%. She will do so by following a healthy diet plan and continuing to exercise regularly. She will watch to see that her energy expenditure (EE) is higher than her energy intake (EI) and she will monitor her progress by having her body composition checked every 6 weeks. Body Composition: Hannah will lower her percentage of body fat from 16% to 15% for a total decrease of 1%. She will do so by following a healthy diet plan and continuing to exercise regularly. She will watch to see that her energy expenditure (EE) is higher than her energy intake (EI) and she will monitor her progress by having her body composition checked every 6 weeks.

10. 10 Wee k Frequen cy Intensity (RPE 1- 20) Warm up/workout/cool down TypeEnjoyment 13 days11-125/30/5Swimmin g Swim variations of styles 23 days12-135/35/5RunningRun at McFarland 33-4 days12-135/40/5RunningRun race courses 44 days13-145/40/5Swimmin g Sunrise swim 54-5 days13-145/45/5RunningRun to my race music 64-5 days14-155/55/5RunningRun with friends 75 days15-165/40/5Swimmin g Sunset swim 85-6 days14-155/50/5RunningRun my favorite race course 95-6 days16-175/60/5RunningRun at sunset 106 days15-165/60/5Swimmin g Outdoor swimming 116-7 days13-145/70/5RunningRun at sunrise 127 days13-145/80/5RunningRun at sunrise

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12. 12 Wee k FrequencyIntensity (RPE 1-20)Time (seconds of hold) TypeSets/Rep s 13 daysHold to the point of mild discomfort 15 secondsStatic3/2 23 days25 secondsStatic3/2 34 daysHold to the point of mild discomfort 30 secondsMild ballistic3/3 44 days30 secondsStatic4/3 54 days40 secondsMild ballistic4/3 65 daysHold to the point of mild discomfort 40 secondsStatic4/4 75 days45 secondsStatic5/3 86 daysHold to the point of mild discomfort 50 secondsStatic5/4 96 days50 secondsMild ballistic5/3 106 days55 secondsStatic5/3 117 daysHold to the point of mild discomfort 60 secondsMild ballistic5/4 127 days60 secondsStatic5/3

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14. 14 WeekFrequencyIntensity (RPE 1-20) TimeType 11925Upper body 211030Abdominals 321130Lower body 4211-1245Upper body/abdominals 5313-1445Lower body/back 6313-1450Upper body/abdominals 7315-1650Lower body/back 8314-1560Abdominals 9313-1465Lower body/back 10315-1655Upper body 11317-1930Lower body 12314-1545Abdominals/back

15. 15 Type of exercise SetsRepsWeight Triceps kickbacks 21012 pounds Push ups210Use own body weight Bicep Curls21012 pounds Follow this chart for week one of training upper body. After that slowly begin to add in more sets/reps and exercises.

16. 16 Types of exercises SetsRepsWeight Seated row21020 pounds Lat pulldown21020 pounds Reverse fly21020 pounds Mason twist2155 pounds Plank22 with a 30 second hold Use own body weight Cross leg wide leg sit- up 215Use own body weight Follow this chart for week one of training back and abs. After that slowly begin to add in more sets/reps and exercises.

17. 17 Types of exercises SetsRepsWeight Squats21550 pounds Calf raises21535 pounds Hamstring curls 21235 pounds Follow this chart for week one of training lower body. After that slowly begin to add in more sets/reps and exercises.

18. http://www.participaction.com/wp-content/uploads/2012/02/exercise2.jpg http://3.bp.blogspot.com/- 4i9u6uwpIiA/Uky3ZC1TwTI/AAAAAAAABG8/YeivdKfEpqQ/s1600/Stretch+Exercises+jpg.JPG http://strengthin.files.wordpress.com/2011/08/triceps.jpg (muscles in the arm) https://s.yimg.com/ea/img/-/110201/wh_perfect_push_up_1_16kf9v6- 16kfa3d.jpg?x=450&q=80&n=1&sig=JikphimYdpP0I8.sWShqcA-- (push up) http://www.berryvikings.com/sports/wswimdive/2013-14/bios/pilcher_michelle_o2ar (girl swimming picture) http://www.ssgecom.com/products/images/1152050_l.jpg (Free weights picture) http://www.womenshealthmag.com/files/images/1111-triceps-kickback.jpg Kickback) http://www.medicalfitnesspros.com/wp-content/uploads/2011/12/1legcurl1.jpg (bicep curl) http://projectputthatcookiedownnow.com/wp-content/uploads/2013/09/Wide-Leg-Cross-Sit-Up.jpg http://www.womenshealthmag.com/files/images/1103-lat-pulldown.jpg http://freshbodyfitness.com/wp-content/uploads/2011/11/rear-delt-fly.jpg http://megan-l.com/wp-content/uploads/2014/01/lying-hamstring-curls.jpg 18