Name, course number, and lab section, at top of first page.
11 or 12-point Calibri font, pages numbered bottom right (4 page maximum).
Proofread, grammar and spelling checked.
THE CLIENT:
NAME: Client
AGE: 20 years old
WEIGHT: 135lbs
ELEMENTS TO INCLUDE:
Client summary: Medical history, experience with PA, motivation, barriers to training, and current access to equipment and/or facilities.
Goals: at least 1 SMART goal for RT and 1 SMART goal for CRT.
General Program Prescriiption (FITT): Briefly outline your program in terms of FITT for each of RT and CRT. You may use a chart, or point form. Include the frequency/week, intensity range (e.g., 50-75% 1-RM or %HRR), range in duration (e.g., 20-60 min) and type (e.g., RT for strength, CRT for aerobic endurance by swimming).
Specific Program Prescriiption:
Warm-up – general and specific (describe in terms of exercises, time, and intensity). This may be the same for each workout session, and could be presented once, to avoid repetition and save space.
Cool-down – general and specific (describe in terms of exercises, time, and intensity). Flexibility training should also be incorporated. Again, this could be presented once, to avoid repetition.
Warm-up and cool down do not need to be repeated before every workout that you describe (client could potentially complete the same warm-up and cool down before and after each session).
The exact plan for the first week of workout sessions will be described in detail. Include a statement to describe how you will progress the program over the next three weeks without describing every detail (see model assignment for an example).
Each exercise session that you describe in detail should include the following components:
RT exercises – 5-10 exercises listed per RT session with volume identified for each exercise (i.e., intensity/load [% of 1-RM or RM], rep window, number of reps/set and sets/session), rest time in between sets, and exercises listed in the sequence that they will be performed. How you plan to structure exercises within a session must also be included (e.g., standard/classic RT, pyramid, supersets, circuit).
CRT – intensity (%HRmax or %HRR and RPE – 0-10), duration, type.
Progression
The program and statements included here should demonstrate your understanding of safe and effective progression of both CRT and RT.
Provide a short written summary to indicate how you would progress this program during the first 4 weeks (for both RT and CRT).
Indicate specifically how you would progress this program after 4 weeks for RT and CRT (e.g., what exercises would you progress and how? Would any aspect of FITT change? What would be the changes to volume?)
Motivation
Provide a brief summary of evidence-based methods that you could employ to help maintain engagement in this training program. Include at least one citation of a credible source (i.e., journal article) to support your claims.
THINGS TO CONSIDER WHEN DEVELOPING THE PROGRAM:
Volume – intensity (% 1-RM or RM), repetition window (e.g., 1-6 reps; # of reps per set); number of sets per exercise or per muscle group, or sets within a training session.
Sequence of exercises – compound vs isolated, agonists vs antagonists, push vs pull, complimentary, or opposing, weaker muscles vs stronger muscles, isolated core, order of importance based on goals, deep squatting vs deadlifting.
Muscular symmetry and balance – Prescriiption plan should promote muscular balance between agonists/antagonists, upper/lower body, push/pull, smaller/larger muscles, and not focus only on one specific muscle group or area.
Core strengthening – Exercises targeting the core should be included and prescribed in appropriate sequence in relation to other exercises.
Method/structure of RT exercises – standard routine, pyramids, supersets, tri-sets, cardio-strength supersets, circuits.
Rest/recovery time – Appropriate amount of time allocated between exercises and sessions within a week.
CRT – Consider duration of each session and how best to progress. Consider enjoyment and experience. If incorporating intervals, describe an exact duration and intensity for each interval. Don’t forget frequency and adequate recovery. Same day or different day than RT? Before or after RT?
