1. SonjaSilva
HES 332f- WeightTraining
Exercise ProgramDesignProject
November28,2014
I) Descriptionof Individual
a) Name:HenriettaFisher
b) Age:75
c) Conditions:Sarcopenia,LowerBackPain,Underweight
d) MotivationLevel:High
e) PriorExperience:The clienthas noresistance trainingexperience,butreportslight
exercisessuchaswalking,stretching,andvarioushouseholdactivities.
f) Brief Medical History:The clienthasbeengenerallyingoodhealth,buthasfrequent
achesand painsinjoints.She haspoor balance andhas beenadmittedtoa hospital
once for falling.
II) Goals
A) Long-term:Improve bone andmuscle densityrelatedtosarcopeniaandimprove
balance.
B) Short-term:Meetdesiredintensityandrepetitionsforthe exercisesincludedinthis
program.
III) Program Design

2. a) Description:Thisprogramisdesignedtouse resistance trainingtoimprove overall
balance,jointandmuscle strength.Itwill focusonspecificmuscle groups(Legs,
Back/Core,andArms).There will be three mainexercisesforeachmuscle group,and at
leastone of the exerciseswill focusonbalance inthatmuscle group. The clientwill be
testedonthe abilitytoperformrepetitions,holdweightbearingpositionsandpositions
that require balance.Exerciseswill be low impact,since the clientiselderlyandhas
weakjoints.
b) Cycles:The clientwill gothroughacycle startingwitha warmup that will includelight
cardioexercise suchasa five minute jogorfastwalk,thenshe will progresstolower
bodyexercise (Squats,Lunges, BosuBall calf raises).Thenwe will focusonthe lower
back and core areas withPlanks,Superman, andExerciseBall Twists.Thenwe will move
to arm exercisesincludingBench,Curls,andDumbbell Liftsincreasinginrepetition and
intensity aswe progressbymonth.
c) Legs:
Squats- start withtenreps,usinga bar withweightsettowhere the clientcaneasilydo
tenreps,two sets
Lunges- tenreps,twosets
Calf RaisesonBosu Ball- tenreps,twosets
i) Rationalization:These exerciseswillreachall of the desiredmuscle groupsin
the legs,startingwitha weightthatthe clientcanhandle.
Back/Core:
Planks- frontplankandbothside planks,holdforthirtysecondseachtostart (increase
by five secondspermonth)

3. Superman- holdfortwentyseconds,twosets(increase byfive secondspermonth)
Exercise Ball Twists- touchdowneachside tentimes(increase byfive timespermonth
until plateau)
i) Rationalization:These exerciseswillstrengthenthe lowerbackandcore while
workingonbalance.
Arms:
Bench- eightrepsstartingwithamountof weightthatclientcanlifteighttimeswith
little difficulty
Curls- tenrepson eacharm, startingwithweightthatclientcanliftwithlittle difficulty
Saggital Dumbbell Lifts- tenrepsperarm, usingsame weightascurls
(twosets)
i) Rationalization:These exerciseswillworkthe chest,biceps,andtriceps,
strengtheningthe upperbodymuscles.
d) Assessments:
Before- The clientwillbe testedonthe initialnumberof squatsandlunges,alongwith
the amountof time she can balance ona bosuball withhealsslightlyraised.We will also
testthe amount of repetitionsshe candoof each arm exercise.
During- The clientwill be testedonall thingslistedabove aswe progress.The barwill be
raisedhighereachmonthuntil plateau.
After- The final testwill be tosee how manyrepetitionsof eachexercisecanbe done.
e) Progression:Startingwithlegexercises,the clientwill dofewerrepsandmore sets.As
the monthsprogress,the client will be pushedtodomore repetitionsandfewersetsto
save time.Withcore exercisesthe clientwillbe askedtoholdfive secondslongerper

4. month,progressivelydoingfewersetsasthe holdsbecome longer.Witharmexercises
the repetitionswill increase everyweekuntil plateau.The weightwill increase every
monthaccordingto the client’sability.
f) Example 1-dayWorkOut (include one exercise,properform, planeof motion,muscle):
A routine workoutforHenriettastartswithawarm-upcardioexercise.Today,she chose
to jogfor five minutes.We transitionedfromjoggingintotenwalkinglunges.Lungesare
done standingupright,takingastepforwardand loweringthe bodyuntil the backknee
isjust above the ground.Thisisalongthe saggitall plane andworksthe quadriceps,
glutesandhamstrings. We thenmovedtoa squatstation.Henriettastartedwitha30
poundbar for squatsand didtenof them.We thentransitionedtothe bosu ball.She
stoodon the ball and didtencalf raises,usingme as supportwhenneeded.We
repeatedeachexerciseonce more.We thenmovedtocore exercises.We startedwitha
frontplankfor thirtyseconds.We thendida 30 secondplankforeach side plank.
Henriettathenheldthe supermanpositionfortworepetitionsof 30 secondholds.Using
the exercise ball,she touchedthe groundtentimesoneachside forthe exercise ball
twists.Movingtoupperbody,we startedwitheightrepsonthe benchpresswith 30
pounds.We thenmovedtocurls and she didtencurlsper arm withan eightpound
weight.Thenwe didtendumbbellliftswitheacharm.We repeatedall the upperbody
exercise once more.Atthe endwe dida shortstretchof all the muscle groupsinvolved.
g) Thisprogram isdesignedtowardstrengthbuildingof the individual toimprovebalance
and strengthenjointstoreduce painandmuscle wasting.Weightbearingexercise is
importantforthis,and withlow impact,isappropriate forthisindividual.

5. 4) Planto improve ormaintainmotivation:Motivationcanbe spurredbyperiodictestsinbalance and
endurance.The clientwillbe self-rewardedwhenshe reachesagoal of repetitionsforcertainexercises
or can holda positionlongerthanbefore. Atthe endof the program, the clientwill receive acertificate
statingaccomplishmentssuchasamountof repetitionsortime helddoingacertainactivitylistedonthe
certificate.Thiswillencourage the clienttoshootforthe bestof theirabilities.

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