XNB 382 Ella Berry-Porter

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Exercise Prescription Assignment 1

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XNB 382 Principles of exercise prescription narrated PowerPoint:

XNB 382 Principles of exercise prescription narrated PowerPoint Ella Berry-Porter N8907170

introduction:

introduction Pre exercise screening is an important tool used to identify whether or not it is safe for an individual to part take in certain types of physical activity. Topics: New client screening process Pre exercise screening tools (PAR-Q, ESSA, FANTASIC LIFESTYLE) Initial consultation notes Needs analysis Action plan and recommendations

New client screen :

New client screen Client information: Age: 22 sex: female Weight: 75kg height: 168 cm BMI: 26 BP: 120/80 Reason for Appointment: Recent GP visit states client has a BMI of 26 “overweight” category. Client wishes to improve fitness to get back into competitive soccer Client goals/outcome: Improving muscular strength of upper and lower body to improve soccer performance Improve anaerobic and aerobic fitness Weight management  calorie counting & food diary

Medical History:

Medical History Hip flexor strain 2014 Pulled hamstring (rectus femoris ) 2015 Temporary scoliosis (5 years) Currently NO medication

Pre exercise screening tools :

Pre exercise screening tools ESSA: Height- 168cm Weight- 75 kg BMI- 26 Non smoker Active >120 min Normal blood pressure Normal cholesterol Normal blood sugar No hospital visits No Medications No joint pain Answered no to all 7 stage 1 compulsory questions

Pre exercise screening tool (cont):

Pre exercise screening tool ( cont ) PAR-Q: Client answered “no” to all 7 questions relating to presence of any cardiovascular or metabolic risk factors

Fantastic lifestyle checklist (cont) :

Fantastic lifestyle checklist ( cont ) The client got a score of 82 which places her in the “excellent” category

Initial consultation notes :

Initial consultation notes Current activity: Running 6x p/w  20 min each ADLs: University student 3x p/w Working (nurse) 2x p/w Lives out of home Client Goals: Health- Improve body composition by decreasing fat mass Behavioral- to increase upper and lower body muscular strength To increase Exercise performance- To return to competitive soccer by the end of the year Practitioner Goals: Health- To avoid fatigue and overtraining Behavioral- to encourage the client in each training session and push her to the appropriate amount for physiological changes Exercise performance goals- To increase both aerobic and anaerobic fitness, speed, strength, power and to improve body composition by increasing muscle mass and decreasing fat mass

Needs analysis :

Needs analysis S occer is an intermittent team game and that high performance depends upon a myriad of factors such as technical, biomechanical, tactical, mental and physiological areas . ( Stolen.T et al, 2012) The match being of 90 minutes long implies a large provision of energy by the aerobic system. It has been estimated, through measurement of heart rate, that the energy provision of the aerobic system during a match is between 70-80% ( Casajus . J A, 2016) elite-level players run about 10km at an average intensity close to the anaerobic threshold (80–90% of maximal heart rate. Within this endurance context, numerous explosive bursts of activity are required, including j umping, kicking, tackling, turning, sprinting, changing pace, and sustaining forceful contractions to maintain balance and control of the ball against defensive pressur e (Stolen. T et al, 2012) Vo2 max average for elite players is 56 ml/ kg / minute. (Stolen. T et al, 2012) low-intensity activities for more than 70% of the game, heart rate and body temperature measurements suggest that the average oxygen uptake for elite soccer players is around 70% of maximum. ( Bangsbo et al, 2006) Muscle glycogen is probably the most important substrate for energy production, and fatigue towards the end of a game may be related to depletion of glycogen in some muscle fibres. Blood free-fatty acids (FFAs) increase progressively during a game, partly compensating for the progressive lowering of muscle glycogen. ( Bangsbo et al, 2006) 1) after short-term intense periods in both halves; (2) in the initial phase of the second half; and (3) towards the end of the game. (Mohr. M et al, 2005) Blood lactate concentration during a game averages 7 to 8 mmol / L. ( Ekbolm . B, 1986) Soccer players of national and international standard have a maximal aerobic power of around 60 to 65 ml/kg/min. ( Ekbolm . B, 1986) 1 ) after short-term intense periods in both halves; (2) in the initial phase of the second half; and (3) towards the end of the game. (Mohr. M et al, 2005) High levels of maximal strength in upper and lower limbs may prevent injuries in soccer by increasing the cross-section area of muscles and strength and mobility of tendon and ligaments. ( Wisloff . U, 1998)

Action plan and recommendations :

Action plan and recommendations ACTION PLAN (TESTING): Behavioral goal: (increase muscular strength in upper and lower body) Muscular power is an important prerequisite for sprinting and is therefore also commonly assessed in soccer players ( Rampinini , E, 2007 ) resistance training program which targets muscular strength of upper and lower body TEST: 1RM for all exercises. PLAN: Upper and lower body weight exercises. Eg : Bench press, push ups, rowing + squats, lunges, deadlifts Performance goal : (Return to competitive soccer by the end of year) Increase aerobic and anaerobic fitness TESTING: aerobic fitness  lab Vo2 max test or field beep test (stolen. T et al, 2012) anaerobic  vertical jump test, 30m sprint test and bangsbo soccer sprint (Stolen. T et al 2012) PLAN: shuttle runs, Wingate test, sprints, vertical jumps, beep test Incremental continuous and shuttle run field tests have been proposed as practical alternatives to the measurement of aerobic power in the laboratory because of their strong correlations with maximum oxygen uptake ( Rampinini , E, 2007) Health goal : (improve body composition ) Food diary and avoid fatigue and overtraining Recording food intake in diaries inhibits or modifies consumption. It has been known for more than 30 years that in the behaviour modification treatment of obesity, the first stage involves instructing clients to keep a food diary. ( Macdiarmid , J , 1997 )

References:

References S.De Aranjo et al (2012). Anthropometric, function and metabolic profiles of soccer players, journal of exercise science online, 15.6, P37 T.stolen et al (2012) Physiology of soccer players, School of exercise science Rome, Italy T.Reilly , J. Bangsbo & A. franks (2000) Anthropometric and physiological predispositions for elite soccer, Journal of Sports Sceinces , 18:9, 669- 683 American College of Sports Medicine (2013) ACSM guideline for exercise testing and prescription, 9 th edition. Williams and Wilkins, Philadelphia K.Norton & L. Norton (2011) Pre-exercise screening guide to the Australian adult pre-exercise screening system. Exercise and sports science Australia and sports Medicine Australia. Ekblom , B. (1986). Applied Physiology of Soccer. Sports Medicine , 3 (1), 50-60 . Bangsbo , J., Mohr, M., & Krustrup , P. (2006). Physical and metabolic demands of training and match-play in the elite football player. Journal Of Sports Sciences , 24 (7), 665-674 . Mohr, M., Krustrup , P., & Bangsbo , J. (2005). Fatigue in soccer: A brief review. Journal Of Sports Sciences, 23(6), 593-599 Casajus , J. (2016). Seasonal variation in fitness variables in professional soccer players WISLOFF, U., HELGERUD, J., & HOFF, J. (1998). Strength and endurance of elite soccer players. Medicine &Amp Science In Sports &Amp Exercise, 30(3), 462-467 Rampinini , E., Bishop, D., Marcora , S., Ferrari Bravo, D., Sassi , R., & Impellizzeri , F. (2007). Validity of Simple Field Tests as Indicators of Match-Related Physical Performance in Top-Level Professional Soccer Players. International Journal Of Sports Medicine , 28 (3), 228-235. Macdiarmid , J., & Blundell, J. (1997). Dietary under-reporting: what people say about recording their food intake. European Journal Of Clinical Nutrition , 51 (3), 199-200

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