University of Mary Exercise Science Department
University of Mary Exercise Science Department
Personalized Exercise Program (PEP)
Participant Name:
Goals:
• Lose weight
• Gain strength
• Stay active
Warm-up & Cool Down:
Choose one of the following
• Walk/jog at a slow-moderate pace (RPE of 9-11) for 5-10 minutes
• Bike at a light pace (RPE of 9-11) for 10-15 minutes
• Elliptical in light intensity zone (RPE of 9-11) for 10-15 minutes
• Row machine in light intensity zone (RPE of 9-11) for 5-10 minutes
Stretching Exercises:
• Calves- toes against the wall, lean forearms on the wall, back straight; hold for 15-30 seconds each leg
• Hamstrings- straighten leg out ahead, push bottom out and back with back straight and forward, rest hands on thigh that is ahead; hold for 15-30 seconds each leg
• Quadriceps- Using wall for support, grab toes behind back and pull towards butt for a stretch; hold 15-30 seconds each leg
• Triceps- cross on arm over head and pull on elbow with opposite hand; hold for 15-30 seconds each arm
• Shoulder circles- 10 circles in each direction with each arm
• Neck- turn right, left, up, down
CV Modes of Exercise:
• Stationary Bike
• Track/Treadmill/Road
• Elliptical
• Row machine
• Step machine
• Swimming
Intensity:
• For light intensity: RPE or 9-11 or THR 129-136
o 129-136 bpm is 22-23 beats per 10 seconds
• For moderate intensity: RPE 12-13 or THR 140-150
o 140-150 bpm is 23-25 beats per 10 seconds
• For vigorous intensity: RPE of 14-17 or THR of 150-163
o 150-163 bpm is 25-27 beats per 10 seconds
Progression Plan: Aerobic/Cardiovascular Exercise
|Week |Workout options |Duration |Type |
| |Alternate 1 min in moderate intensity zone, 1 min in easy |3-4 total workouts each week: |- Any workout can|
| |intensity (walk or jog) | |be done on row |
| |2 min light, 2 min moderate, 2 min vigorous, 2 min moderate, 2 |25-40 min per session |machine, bike, |
| |min light (x2) |Aim for one session of just steady moderate intensity |elliptical, step |
|Weeks 1, 2, 3, and |Continuous resistance and speed for full duration in moderate |to be 40 minutes. |machine, swimming|
|4 |intensity zone | |or running. |
| |30 seconds vigorous, 2 min light for duration of session | | |
| | |5 total workouts each week: | |
| |Alternate 1 min in moderate intensity zone, 1 min in easy | | |
| |intensity (walk or jog) |30-40 min per session | |
| |2 min light, 2 min moderate, 3 min vigorous, 2 min moderate, 2 |One longer session of 45-50 min | |
| |min light (x2) | | |
|Weeks 5, 6, 7, and |Continuous resistance and speed for full duration in moderate | | |
|8 |intensity zone | | |
| |45 seconds vigorous, 2 min light for duration of session. | | |
| |15 seconds vigorous, 45 seconds light for 5 minutes, 5 minutes | | |
| |light (x3) | | |
| | |5 total workouts each week: | |
| |Alternate 1 min in moderate intensity zone, 1 min in easy | | |
| |intensity (walk or jog) |30-40 min sessions | |
|Weeks 9-24+ |2 min light, 2 min moderate, 3 min vigorous, 2 min moderate, 2 |One longer session of up | |
| |min light (x2) |to 55 min per week | |
| |Continuous resistance and speed for full duration in moderate | | |
| |intensity zone | | |
| |45 seconds vigorous, 2 min light for duration of session | | |
| |15 seconds vigorous, 45 seconds light for 5 minutes, 5 minutes | | |
| |light (x3) | | |
| |5 min moderate-vigorous, 5 mine easy 4 min in moderate- vigorous| | |
| |zone, 4 min light, 3 min moderate to vigorous, 3 min easy, 2 | | |
| |vigorous, 2 easy, 1 vigorous, 1 easy. | | |
Strength: ACSM Guidelines
|Week 1-4 |Day one (current chest/triceps day): |Repetitions |Sets |
| | |- 8-12 reps at a weight that could |2 |
| |Legs |not be done more than 12 times | |
| |Machine assisted leg extension |(when it can be done 12+ times | |
| |Machine assisted hamstring curls |at a weight, increase the load) | |
| |Walking lunges (dumbbells for extra | | |
| |resistance) | | |
| |Core | | |
| |Plank | | |
| |Sit ups | | |
| |Side crunches | | |
| | |-Focus on balance through these exercises | |
| |Day 2 (current back/biceps day): | | |
| | | | |
| |Legs: | | |
| |Standing calf raises (can hold dumbbells | | |
| |for additional resistance) | | |
| |- Dumbbell goblet squat | | |
| | | | |
| |Core: | | |
| |Medicine ball twists | | |
| |Crunches | | |
| |Superman | | |
| | | | |
|Week 5-8 |Day one (current chest/triceps day): |Repetitions |Sets |
| | |- 8-12 reps at a weight that could |2-3 |
| |Legs |be done no more than 12 times | |
| |Machine assisted leg extension | | |
| |Machine assisted hamstring curls | | |
| |Walking lunges (dumbbells for extra | | |
| |resistance) | | |
| |Core | | |
| |Plank | | |
| |Sit ups | | |
| |Side crunches | | |
| | | | |
| |Day 2 (current back/biceps day): | | |
| | | | |
| |Legs: | | |
| |Dumbbell goblet squats | | |
| |Standing calf raises (can hold dumbbells | | |
| |for additional resistance) | | |
| | | | |
| |Core: | | |
| |Medicine ball twists | | |
| |Crunches | | |
| |Superman | | |
|Week 9-24+ |Day one (chest/triceps): |Repetitions |Sets |
| | |- 8-12 reps |3 |
| |Legs | | |
| |Machine assisted leg extension | | |
| |Machine assisted hamstring curls | | |
| |Core | | |
| |Plank | | |
| |Sit ups | | |
| |Side crunches | | |
| | | | |
| |Day 2 (back/biceps): | | |
| | | | |
| |Legs: | | |
| |Dumbbell goblet squats | | |
| |Standing calf raises (can hold dumbbells | | |
| |for additional resistance) | | |
| |- Standing dumbbell RDL | | |
| | | | |
| | | | |
| |Core: | | |
| |Medicine ball twists | | |
| |Crunches | | |
| |Superman | | |
EXS 420 Student Contact Information
• Bekkah Bond
• Phone number: 518-353-3905- can text anytime.
• Email address: rbond1@umary.edu
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