Cardiorespiratory Exercise Program

Part I. Client Data

Amanda Beckstead
JWB
Age: 55
Gender: Male
Weight (lb): 241.5 lbs
Resting Heart Rate: 78 BPM
Maximum Heart Rate: 170 BPM
Cardiorespiratory Fitness Test: YMCA Cycle Ergometer
Data: Workload 1: 100 Watts Heart Rate 1: 116
Workload 2: 125 Watts Heart Rate 2: 123
VO2 max
Relative (ml/kg/min): 35.8 ml/kg/min
METS: 10.2 METS
Initial Cardiorespiratory Fitness Level: Fair
Part II. Cardiorespiratory Exercise Prescription
Type (Mode): Cycle Ergometer, Treadmill
Frequency: 3-5 days per week
Intensity: 55-85%
% VO2 reserve: 19.7-30.4 ml O2/kg*min
METS : 5.6-8.7 METS
Exercise heart rates
Minimum bpm 129 BPM
Maximum bpm 156 BPM
Time (Duration): 20-40 Minutes
Part III. Cardiorespiratory Exercise Program
M= Moderate V=Vigorous
Phase (weeks)

Frequency
(Days per
week)

Initial (4)
1
2
3

3 (3M)
3(3M)
3(2M, 1 V)

3 (3V)

Intensity
(%VO2
Reserve),
(METS)
55% 5.6
55% 5.6
55% 5.6
65% 6.6
60% 6.1

Exercise
HR

Workload
Exercise
(Watts,
Duration
dist/pace, grade, (min/day)
etc)

Volume
(METmin)

129
129
129
138
133

2.5 Mph 8% Grade

420

128 Watts
2.5 Mph 8% Grade
3 Mph 8% Grade

146 Watts

25
30
30
28
30

504
521
549

Improvement
(6)
5

4 (3M 1V)

4 (2M 2V)

5 (3M 2V)

3 ( 3V)

55% 5.6
65% 6.6
55% 5.6
70% 7.2
55% 5.6
70% 7.2
80% 8.2

3 (3V)

80% 8.2

10

4 (1M 3V)

55% 5.6
85% 8.7

129
138
129
142
129
142
136
152
136
152
129
156

Maintenance
(1)
11+

4 (4V)

65% 6.6

138

2.5 Mph 8% Grade

164 Watts
128 Watts
3 Mph 9.5% Grade
2.5 Mph 8% Grade

185 Watts
3.5 Mph 9%
Grade
3.5 Mph 9%
Grade
128 Watts
5 Mph

3 Mph 8% Grade

25
30
30
25
20
30
35

618

40

984

40
32

1059

35

924

696
768
861