Personal Fit ProjectALEX KELLEY

HPE 402

Table of Contents Page 1: Sign and Symptoms of Cardiovascular, Pulmonary, and Metabolic Disease

Page 2: Cardiovascular Disease Risk Factors

Page 3: Risk Classification

Page 4: Metabolic Syndrome

Page 5: Personal Health Related Components of Physical Fitness

Page 6-9: Fitness Components Tables

Page 10: Cardiorespiratory Goal

Page 11: Body Composition Goal

Page 12: Muscular Strength Goal

Page 13: Muscular Endurance Goal

Page 14: Flexibility Goal

Page 15: BMI and Waist to Hip Ratio Calculations

Page 16: BMI Disease Risk and Waist to Hip Ratio Disease Risk

Page 17: Cardiorespiratory FITTE

Page 18: RPE Scale

Page 19: Cardiorespiratory 12-week Progression Plan

Page 20: Muscular Strength FITTE

Page 21: Muscular Endurance FITTE

Page 22: Flexibility FITTE

Page 23: Works Cited

**My information will be typed or highlighted

in RED**

1Major Signs or Symptoms Suggestive of Cardiovascular, Pulmonary, or Metabolic

Disease (ACSM’s Guidelines for Exercise Testing and Prescription, 9th edition, pg. 21-22, table 2.1)

Pain; discomfort( or other angina equivalent) in the chest, neck, jaw, arms, or other

areas that may result from ischemia

Shortness of breath at rest or with mild exertion

Dizziness or syncope

Orthopnea or paroxysmal nocturnal dyspnea

Ankle edema

Palpitations or tachycardia

Intermittent claudication

Known heart murmur

Unusual fatigue or shortness of breath with usual activities

These signs or symptoms must be interpreted within the clinical context in

which they appear because they are not all specific for cardiovascular,

pulmonary, or metabolic disease.

**I have 0 major signs

or symptoms**

2

Atherosclerotic Cardiovascular Disease (CVD) Risk Factors and Defining CriteriaACSM’s Guidelines for Exercise Testing and Prescription, 9th edition, pg. 27, Table 2.2

Risk Factors Defining Criteria

Age Men ≥ 45 years old; women ≥ 55 years old

Family History Myocardial infarction, coronary revascularization, or sudden death before 55 yr in father or other

male first-degree relative or before 65 yr in mother or other female first-degree relative

Cigarette Smoking Current cigarette smoker or those who quit within the previous 6 mo or exposure to environmental

tobacco smoke

Sedentary Lifestyle Not participating in at least 30 minutes of moderate intensity, physical activity (40%-<60% VO2R) on at

least 3 days of the week for at least 3 months

Obesity Body mass index ≥ 30 kg * m-2 or waist girth > 102 cm (40 in) for men and >88 cm (35 in) for women

Hypertension Systolic blood pressure ≥ 140 mm Hg and/or diastolic ≥ 90 mm Hg, confirmed by measurements on at

least two separate occasions, or on antihypertensive medication

Dyslipidemia Low-density lipoprotein (LDL) cholesterol ≥ 130 mg * dL-1 (3.37 mmol * L-1) or high density lipoprotein

(HDL) cholesterol < 40mg * dL-1 (1.04 mmol *L-1) or on lipid-lowering medication. If total serum

cholesterol is all that is available, use ≥ 200 mg * dL-1 (5.18 mmol * L-1)

Prediabetes Impaired fasting glucose(IFG)= fasting plasma glucose ≥ 100 mg * dL-1 (5.55mmol * L-1) and ≤ 125 mg *

dL-1 (6.94mmol * L-1) or impaired glucose tolerance (IGT) = 2 h values in oral glucose tolerance test

(OGTT) ≥ 140 mg * dL-1 (7.77 mmol * L-1) and ≤ 199 mg * dL-1 (11.04mmol * L-1) confirmed by

measurements on at least two separate occasions

Negative Risk Factors Defining Criteria

High-density Lipoprotein

(HDL) Cholesterol

≥ 60 mg* dL-1 (1.55 mmol * L-1)

If the presence or absence of a CVD risk factor is not disclosed or in not available, that CVD risk factor should be counted as a risk factor except for

prediabetes. If the prediabetes criteria are missing or unknown, prediabetes should be counted as a risk factor for those ≥ 45 yr, especially for those with a

body mass index ≥ 25 kg*m-2 , and those < 45 with a BMI ≥ 25 kg*m-2 and additional CVD risk factors for prediabetes. The number of positive risk factors is then

summed. High HDL is considered a negative risk factor. For individuals having high HDL ≥ 60 mg * dL-1 , for these individuals one positive risk factor is subtracted

from the sum of positive risk factors.

-1 risk

factors

3

Review Health/Medical

History for: Known

Disease,

Signs/Symptoms, CVD

Risk Factors

Known CV, Pulmonary,

Metabolic Disease?

(see Table 2.3)

Major Signs or Symptoms

Suggestive of CV,

Pulmonary, Metabolic

Disease?

Number of CVD Risk

Factors

ACSM’s Guidelines for Exercise Testing and Prescription, 9th edition, pg. 26, Figure 2.3

High Risk Low Risk

Moderate

Risk

Yes No

Yes No

≥2 <2

Cardiovascular: Cardiac, peripheral vascular, or cerebrovascular disease

Pulmonary: COPD, asthma, interstitial lung disease, or cystic fibrosisMetabolic: Diabetes mellitus (Types 1 and 2) or

renal disease

Pain, discomfort in the chest, neck, jaw, arms, or other areas that may result from ischemia

Shortness of breath at rest or with mild exertionDizziness or syncopeOrthopnea or paroxysmal nocturnal dyspneaAnkle EdemaPalpitations or tachycardiaIntermittent claudicationKnown heart murmurUnusual fatigue or shortness of breath with usual activities

AgeFamily HistoryCurrent Cigarette SmokingSedentary LifestyleObesityHypertensionDyslipidemiaPrediabetes

I am classified

as Low Risk

Starting at the top, answer yes/no and follow arrows to destination to find your

risk classification.

4Cardiovascular

Disease Risk Factor

Men Women

Body Weight

Waist

Circumference> 40 in. > 35 in.

Insulin Resistance/Fasting BloodGlucose

> 110 mg/dl

NCEP &

(Hoeger, 10th

ed.)

> 100 mg/dl

(ACSM Risk

Stratification) &

> 100 mg/dl IDF (International

Diabetes Foundation)

> 110 mg/dl

NCEP &

(Hoeger, 10th

ed.)

> 100 mg/dl

(ACSM Risk

Stratification) &

> 100 mg/dl

IDF (International

Diabetes Foundation

Elevated Blood Pressure

> 130/85 mmHg> 130/85 mmHg

Dyslipidemia

Fasting HDL-c < 40 mg/dl < 50 mg/dl

FastingTriglycerides

> 150 mg/dl > 150 mg/dl

Other N/A N/A

Table 3.3. Metabolic Syndrome Criteria (ACSM 9th ed.)aNCEP(National Cholesterol Education Program)/ATP III, and bIDF(International Diabetes Federation)

National Cholesterol Education Program,2002 *Adapted by Dr. McIntosh*

Note: National Cholesterol Education Program (NCEP) Metabolic Syndrome diagnosis is identified by the presence of at least 3 of the above components (Hoeger

concurs). IDF (International Diabetes Foundation Metabolic Syndrome diagnosis = when abdominal obesity and 2 additional criteria from above are present.(Reference: Knowler WC, Barrett-Connor E, Fowler SE, Hamman RF, Lachin Jm, Walker EA, Nathan DM. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. N Eng J

Med. 2002;346:393-403.)

I have 0 of the

components

=

No Metabolic

Syndrome

WC= 24 in.

FBG= 82 mg/dl

BP=104/64

HDL= 68 mg/dl

FT= 40 mg/dl

5

Health Related Components of Fitness(based off of ACSM Guidelines 9th edition, Hoeger text, and Dr. McIntosh adaptations {BF %})

“Health Fitness”

Components

Below Health

Fitness

Health Fitness High Physical

Fitness

Cardiorespiratory

Fitness(table 6.8 Hoeger)

<32.5 ml/kg/min

30.825 ml/kg/min

32.5 ml/kg/min ≥ 39 ml/kg/min

Body Composition(table 4.10 Hoeger)

>25% Body Fat 25% Body

23% Body Fat

18-24% Body Fat

Muscular Strength(table 7.1 Hoeger)

Dominant hand

grip < 78 lbs.

22kg(48.4lbs)

Dominant hand

grip = 78 lbs.

Dominant hand

grip ≥ 80 lbs.

Muscular

Endurance(table 7.2 & 7.3 Hoeger)

<34 abdominal

crunches

34 abdominal

crunches

≥ 37 abdominal

crunches

43 abdominal

crunches

Flexibility(table 8.1 Hoeger)

Sit and reach

< 15.8 inches

11.0 inches

Sit and reach

15.8 inches

Sit and reach

>15.8 inches

Criteria for each category according to Hoeger text and tables is typed in black.

My information is typed in red in the category which it belongs. The tables from

which this information was gathered are on the next four pages.

6Cardiorespiratory Fitness Criteria

(according to Hoeger text)

Body Composition Criteria(according to Hoeger text)

Age-specific criteria

(20 yrs.) {Generally adapted by Dr.

McIntosh: 25% = Health Fitness}

7Muscular Strength Criteria(according to Hoeger text)

Hand grip strength shown is measured in pounds(lbs.)

8Muscular Endurance Criteria

(according to Hoeger text)

9Flexibility Criteria(according to Hoeger text)

My sit-and-reach test is recorded in inches (in.)

10Cardiorespiratory Goal

Alex will improve her VO2 Max from 30.825 ml/kg/min to 32.5 ml/kg/min in the first

6 weeks of her exercise program. Her long term goal is to reach 35.0 ml/kg/min at

the end of her 12-week progression. She will achieve these goals by increasing

her intensity from 14-17 on a 6-20 RPE scale and by changing her exercise mode

progressively from brisk walking to elliptical to running on a treadmill. Her exercise

bouts will increase from 2 days per week to 4 days per week. I will evaluate my

VO2 Max every six weeks by performing a submaximal YMCA bicycle test.

______________________________ ______________________________

Signature Witness Signature

______________________________ ______________________________

Date Date

11Body Composition Goal

Alex will improve her body composition from 23% body fat to 21% body fat in the first 6 weeks of

her exercise program by losing 3 lbs. Her long term goal is to reach 19% and lose 6 lbs. after 12

weeks of exercise and eating more nutritious foods. She will partake in cardio 2-4 days per week

plus an extensive resistance training and flexibility program. Her resistance training will include

strength and endurance training on 3 days per week. Alex’s flexibility exercises will be daily. I will

evaluate my body fat % every 6 weeks with skinfold calipers from the lab.

Fat Weight= 120 X .23= 27.6 lbs. Fat free weight= 120- 27.6= 92.4 lbs.

Recommended Body Weight= 92.4/(1.0-0.19)=114 lbs.

Initial Goal weight= 120 lbs. by starting week at 23%

Midterm Goal weight= 117 lbs. by week 6 at 21%

Final Goal weight=114 lbs. by week 12 at 19%

______________________________ ______________________________

Signature Witness Signature

______________________________ ______________________________

Date Date

12Muscular Strength Goal

Alex’s goal is to improve her strength from a hand grip of 48.4 lbs. with her

dominant hand to 61 lbs. in 6 weeks and 78 lbs. in 12 weeks. She plans to achieve

this by continuing her resistance training sessions 3 days/week for the next 12

weeks. She will maintain an intensity of ≥ 80% 1-RM, and each exercise bout will last

~45 minutes. Resistance exercises she will use include 3 sets of 12 reps of bench

press, military press, squat, and deadlift and 4 sets of 10 reps of bicep curl, lunge,

and lateral arm raise. I will evaluate my hand grip strength every 6 weeks with a

Camry Electronic Handgrip Dynamometer.

______________________________ ______________________________

Signature Witness Signature

______________________________ ______________________________

Date Date

13Muscular Endurance Goal

Alex will improve her muscular endurance from 43 abdominal crunches to 58 in 6

weeks and 73 in 12 weeks. She will achieve this by performing 2 sets of 20 reps of

multiple endurance exercises such as abdominal crunches, bicycle crunches, sit-

ups, push-ups, leg raises, assisted pull-ups, and calf raises 3 days per week at <50%

1-RM for the next 12 weeks. I will evaluate my endurance by performing as many

consistent abdominal crunches as I can in one set every 6 weeks.

______________________________ ______________________________

Signature Witness Signature

______________________________ ______________________________

Date Date

14Flexibility Goal

Alex will improve her flexibility by doing 4 sets 9 static stretches every day, 10-30s

a piece, to mild discomfort. Her goal is to be able to stand with her feet

together, bend at her hips, and touch her toes with ease after 6 weeks. After 12

weeks, she hopes to stand in the same position, bend at her hips, and place

both palms flat on the floor without discomfort. I will evaluate my flexibility daily

by reaching for my toes in the standing position.

______________________________ ______________________________

Signature Witness Signature

______________________________ ______________________________

Date Date

15BMI and Waist to Hip Ratio

Calculations

BMI= 703 X weight in pounds /height in inches/height in inches

703 X 120 lbs. / 64 in. /64 in.= 20.6

Waist to Hip Ratio = waist/hip =24:35

24/35= 0.69

Note: Tables with criteria on page 16

16WHR Young

MenYoung

Women>60

Males> 60-69Females

WHR

Health Risk

>0.95

Very High

>0 .86

Very High

>1.03

Very High

> .90

Very High

WHR (Waist to Hip Ratio) Age & Risk CategoriesACSM Guidelines, 9th ed. 2014- Ch. 4 (retrieved from text, pg. 66)

Waist Circumference(inches)

Waist Circumference(inches)

RiskCategory

Women Men

Very Low < 28.5 < 31.5Low 28.5 – 35.0 31.5 – 39.0High 35.5 – 43.0 39.5 – 47.0Very High > 43.5 > 47

Table 4.3. Criteria for Waist Circumference in AdultsACSM Guidelines, 9th ed. 2014 – Ch. 4 (pg.66)

W=24 H=35 WHR=0.69

Health Risk= very low (table 4.3)

BMI Classification= Normal(table 4.1)

Classification BMI

Underweight <18.5

Normal 18.5-24.9

Overweight 25.0-29.9

Obesity, I 30.0-34.9

Obesity, II 35.0-39.9

Obesity, III ≥ 40

Table 4.1 Classification of Disease Risk

Based on Body Mass Index (BMI)ACSM Guidelines, 9th ed. 2014- Ch. 4 pg.63

17Cardiorespiratory FITTE

FFREQUENCY

Week 1- 2: 2 days/weekWeek 3-9: 3 days/weekWeek 10-12: 4 days/weekWarm-up and cool-down: every session

IINTENSITY

Warm-up: RPE of 10

Vigorous exercise: RPE of 14-17 Cool-down: RPE of 6 (use of RPE scale 6-20)

TTIME

Warm-up: 10 minutes (1 minute rounds X 2)Vigorous exercise: 15-21 minutes for 12 weeksCool-down: 10 minutes

TTYPE

Warm-up: jog in place, jumping jacks, high-knees, butt-kickers,jump rope.Vigorous: brisk walk, elliptical, runningCool-down: light walk

EENJOYMENT

Create various music playlists to listen to week to week.

18RPE Scale(Rate of Perceived Exertion)

14-17 is equivalent

to 60-85% of Heart

Rate Reserve

19Week Frequency Intensity

(RPE scale)

Time Type FITT Factor

Change

1 Mon. & Thurs. 14 15 minutes brisk walking(treadmill)

-----

2 Mon. & Thurs. 14 15 minutes elliptical Type

3 Mon.; Thurs.; Sat. 14 15 minutes elliptical F

4 Mon.; Thurs.; Sat. 14 15 minutes elliptical -----

5 Mon.; Thurs.; Sat. 14 18 minutes elliptical 20% Time

6 Mon.; Thurs.; Sat. 14 18 minutes elliptical -----

7 Mon.; Thurs.; Sat. 15 18 minutes elliptical 5% RPE(10% HHR)

8 Mon.; Thurs.; Sat. 15 18 minutes running(treadmill)

Type

9 Mon.; Thurs.; Sat. 15 18 minutes running(treadmill)

-----

10 Mon.; Tues.; Thurs.; Sat.

15 18 minutes running(treadmill)

F

11 Mon.; Tues.; Thurs.; Sat.

15 21 minutes running(treadmill)

~17% Time

12 Mon.; Tues.;

Thurs.; Sat.

17 21 minutes running

(treadmill)

10% RPE

(15% HHR)

Cardio 12-week Progression Plan

Note: I chose to start at a brisk walk for the first week because though I am fit, I am recovering from bronchitis and was advised by my physician to walk first.

20Muscular Strength FITTE

FFREQUENCY

3 days/week: Monday, Wednesday, FridayWarm-up each day. Cool-down each day.

IINTENSITY

Warm-up: 12 RPEVigorous:16-18 RPE on 6-20 RPE scale (≥80% 1RM recommended due to experience)Cool-down: 6 RPE

TTIME

Warm-up: 15 minutesVigorous:45 minutes1 min 30s breaks between setsCool-down: 10 minutes

TTYPE

Warm-up: elliptical/jog3 sets of 12 repetitions: squat, military press, bench press,

deadlift4 sets of 10 repetitions: lateral arm raise, lunge, bicep curlCool-down: Flexibility exercises from page 22

EENJOYMENT

workout with a friend

bench press

bicep curl

deadlift

lunge

Lateral arm raise

squat

military press

Diagrams from: https://www.google.com/search?q=weight+lifting+exercises+diagram&biw=1440&bih=784&source=lnms&tbm=isch&sa=X&ei=AWU2VcSfKfTdsATe3oHICw&ved=0CAYQ_AUoAQ

21Muscular Endurance FITTE

FFREQUENCY

3 days/week: Monday, Wednesday, FridayWarm-up each day. Cool-down each day.

IINTENSITY

Warm-up: RPE of 7 on 6-20 RPE scaleVigorous: RPE of 12 (< 50% 1-RM)Cool-down: RPE of 5

TTIME

Warm-up: 10 minutesVigorous: 30 minutes, 1 min rest between setsCool-down: 10 minutes

TTYPE

Warm-up: elliptical/jogVigorous: 2 sets of 20 of sit-ups, leg raises, bicycle crunches, push-ups, assisted pull-ups, calf-raises, abdominal crunchesCool-down: flexibility exercises from page 22

EENJOYMENT

Listen to fast-paced music

22Flexibility FITTE

FFREQUENCY

Daily: mornings on rest days and before/after exercise bouts on exercise daysWarm-up: daily before flexibilityCool-down: unnecessary

IINTENSITY

Warm-up: an RPE of 9

Flexibility: to the point of tightness and /or discomfort

TTIME

Warm-up: use exercise bout or 10 minutesFlexibility: 10-15 minutes/day10-30s per stretch

Repeat each stretch 4 times

TTYPE

Warm-up: exercise bout or jogFlexibility: 9 static stretches for each major muscle tendon unit

EENJOYMENT

ask a partner for encouragementplay relaxing music

calf

ankle

quad

glutes

Hamstring/groin groin

shoulderback

hamstring

Diagram from: https://fleetfeetsports.files.wordpress.com/2012/02/stretching.gif

23Works Cited

o ACSM’s Guidelines for Exercise Testing and Prescription, 9th edition:

pg. 21-22, table 2.1, pg. 27, Table 2.2, pg. 26, Figure 2.3,pg. 185 Table 7.6, pg. 188 Table 7.7, pg. 63 Table 4.1, Table 3.3

(Adapted from ACSM AND Dr. McIntosh.)

o PowerPoint on Canvas by Dr. McIntosh adaptations:Hoeger text PowerPoint:

(table 6.8 Hoeger)(table 4.10 Hoeger)(table 7.1 Hoeger)(table 7.2 & 7.3 Hoeger)(table 8.1 Hoeger)

Sample Presentation PowerPoint used as reference and interpretation of formattingHPE 402 Resources Tables:

Metabolic Syndrome Criteria Table 3.3RPE Intensity Equivalencies PowerPoint:

RPE Scale and InterpretationSetting Goals PowerPointFTI PowerPoint

o Online Sources:Resistance Training Diagrams:https://www.google.com/search?q=weight+lifting+exercises+diagram&biw=1440&bih=784&source=lnms&tbm=isch&sa=X&ei=AWU2VcSfKfTdsATe3oHICw&ved=0CAYQ_AUoAQFlexibility Exercises Diagram:https://fleetfeetsports.files.wordpress.com/2012/02/stretching.gif