Question

Case Study: Muscular Fitness Assessment and Exercise Prescription

Harold is a 40-year-old biology professor who teaches at the university and does research on cellular aging of skeletal muscle in dogs. Harold weighs 180 lb (81.6 kg). He recently purchased a new townhome that requires very little household or yard maintenance. His primary recreation consists of playing chess, reading, and playing classical guitar. For physical exercise he regularly puts the garbage out on Monday, presses remote control buttons for the TV and CD player, and rides his bicycle to work (2 miles [3.2 km] round-trip) 5 days per week. His research on aging prompted concern about his own muscular fitness. He contacted you to assess his strength and to design a resistance training program to increase his strength in an attempt to retard the degeneration of his muscular system. The results of his strength assessment were as follows:

Test item	1-RM	Ratio (1-RM/BM)	Points
1. Bench press	110 lb (50 kg)	0.61	2
2. Arm curl	60 lb (27.2 kg)	0.33	3
3. Lat pull-down	135 lb (61.3 kg)	0.75	3
4. Leg press	300 lb (136 kg)	1.66	3
5. Leg extension	95 lb (43 kg)	0.52	2
6. Leg curl	60 lb (27.2 kg)	0.33	3

Question

Harold's goal is to improve strength. If you were to design a resistance training program for him that uses free weights and exercise machines (Table 7.3 and Table 7.6), what would week 1 of the program entail. Be sure to complete this in the table below (it is not necessary to use the entire table below to complete week 1 of his program). How will you know when it is time to increase Harold’s resistance?

Weekly Workout Plan

Week:

Phase:

Goals:

Resistance Exercise Prescription:

Exercise	Load (% 1RM)	Sets	Repetitions	Rest

Answer 1

Ans-

Harold age is 40years but his still fit because his doing cycling 5day in weeks.

(Day 1)-

Chest warmup 50 pushups

Bench press 3 sets of gradually increasing weights total repetitons 30 max

Pec fly machine-3 sets max 30 reps

Dumbell press inclined-3 sets max 30 reps

Dumbell fly--3sets max 30 reps

(Day2)-

Triceps Diamond pushups 50 stretching

Cable extension- 30 reps max 3 sets weight according and gradually increasing

Dumbbell kickback-30rep same

EZ bar lying extension- 30 reps same

Tricep dips-60 reps 3 sets 20 each

(Day3)-

Back Muscles pull up 30 wide grip warmup

Lat pull Down 30 reps 3 sets

Dumbbell rowing 30 reps 3sets

Dumbbell lying pullover 30 reps heavy weight

Deadlift- 20 reps with belt as heavy as you can

(Day 4)-

biceps warmup 25 rep close grip chinups

Bicep barbell curl-4 sets 12 rep each

Dumbbell curl-3sets 12 each

Hammer curl-3sets 12 each

Concentration curl-4sets 10 each

(Day 5)-

Legs Body weight squats 70 warm up

Weighted squats 3 sets max possible weight 10 rep each set

Leg press starting from 100 kg upto 200 kg 3 sets 15 reps

Leg extension- 3sets max rep 30

Leg curl- 3sets max rep 30

Calf raises-200 on bodyweight.

2)if harlods continues proper rest and supplementation diet and training he can easily raise the weight threshold bar upto a good respectable level. This time may from 1-3 week for this.harlods Increased weight threshold by proper diet.

Week-1 to 3week

Phase-normal

Goals-maintain the weight threshold.