HKIN 103

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HKIN 103

• Principles of Physical Activity
• And
• Exercise prescription
• (Corbin, concepts 3,5 - 11)

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The Principles

• 1 The principle of Overload
• Muscles must work against a load that is greater
  than normal to improve.
• The cardiovascular system must be overloaded to
  improve.
• 2 The Principle of Progression
• Follow a plan
• The plan should follow common sense Too hard,
  too fast - too bad!!

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The Principles

• 3 Principle of Specificity
• To gain benefit, you must overload progressively
  for that benefit.
• Strength,power,endurance, throwing, kicking,
  jumping, high speed, low speed. Train for what
  you need!
• 4 The Principle of Reversibility
• If you dont use, youll lose it

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The Principles

• 5 The Principle of Diminishing Returns
• The fitter/stronger you get, the harder it is to
  get fitter/stronger.
• 6 The F.I.T. Principles
• Frequency
• Intensity
• Time (duration)

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Physical Activity Target Zone
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F.I.T.T. Programming

• F. Frequency number of times per week
• I. Intensity the level of intensity one works
  out at, expressed as a of maximum.
• T Time duration of exercise bout usually
  expressed as minutes/sets.
• T. Type of exercise

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F.I.T.T. Programming

• Threshold of training the minimum amount of
  training that will produce a benefit.
• Target Zone A specific level of intensity and/or
  duration to derive a specific benefit.
• Lactate Threshold When the bodys metabolism
  switches to anaerobic methods.
• OBLA Onset of Blood Lactate Accumulation. The
  body can no longer clear or buffer the lactic
  acid produced in anaerobic metabolism.
• VO2 max Aerobic power - maximum oxygen
  consumption during maximal graded exercise
  testing.

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What happens during Exercise

• Muscular activity requires energy
• That energy is delivered in the form of Adenosine
  Triphospate (ATP).
• This energy can be supplied aerobically (in the
  presence of oxygen) or anaerobically (in the
  absence of oxygen).
• The system used for delivering energy is
  dependent on the INTENSITY of exercise.

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What happens during Exercise

• The increased need for energy and oxygen causes
  an increase in heart and ventilation rates.
• The increased cellular metabolism causes an
  increase in heat production, which stimulates our
  thermoregulatory systems.
• The core heat is transferred to the exterior
  environment.
• Energy supplies are depleted, and must be
  restored.

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What happens during Exercise

• The increased need for energy and oxygen causes
  an increase in heart and ventilation rates.
• The increased cellular metabolism causes an
  increase in heat production, which stimulates our
  thermoregulatory systems.
• The core heat is transferred to the exterior
  environment.
• Energy supplies are depleted, and must be
  restored.

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Some is Better than None!
HEALTHRISK
OLD CONCEPT OF TRAINING
REVISED CONCEPT OF TRAINING
AMOUNT OF ACTIVITY
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Benefits of Moderate and Vigorous Activity
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Preparation for an Exercise Program

• Establish Medical readiness
• Physical Activity Readiness Questionnaire (PAR_Q)
• ACSM Risk Stratification Categories and Criteria
• Blood pressure at rest (no exercise if systolic
  gt140mm Hg or diastolic gt 90 mm Hg)
• Correct equipment and clothes.
• Shoes
• Clothing appropriate for ambient conditions
• Head protection from sun or cold

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Preparation for an Exercise Program

• PAR-Q screening document, ages 19 - 69

• Has your doctor ever said that you have a heart
  condition and that you should only do physical
  activity recommended by a doctor?
• Do you feel pain in your chest when you do
  physical activity?
• In the past month, have you had chest pain when
  you were not doing physical activity?
• Do you lose your balance because of dizziness or
  do you ever lose consciousness?
• Do you have a bone or joint problem (for example,
  back, knee or hip) that could be made worse by a
  change in your physical activity?
• Is your doctor currently prescribing drugs (for
  example, water pills) for your blood pressure or
  heart condition?
• Do you know of any other reason why you should
  not do physical activity?

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Preparation for an Exercise Program

• 70 years of age and over, physicians OK

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ACSM Guidelines

• Because of increased risk, certain individuals
  should be given a graded exercise test prior to
  performing vigorous exercise
• Older individuals (men gt 40 / women gt 50)
• Individuals with CHD risk factors(Family
  history, high cholesterol, high blood pressure,
  sedentary lifestyle, smoker, diabetic)

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ACSM Risk Stratification(based primarily on
risks due to CHD)

• Apparently healthy (1)
• Asymptomatic
• Only 1 risk factor
• Increased risk (2)
• Symptoms of CHD
• Two or more risk factors
• Known disease (3)
• Known cardiac, pulmonary or metabolic disease

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Preparation for an Exercise Program

• Equipment
• Exactly what do you need to get fit?
• Cardio
• Strength
• Endurance
• power
• Balance
• Coordination
• What do you need for different modes of exercise?
• Cycling, climbing

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Wearing Good Shoes is Important

• 1. Running
• 2. Court
• 3. Aerobic
• 4. Walking
• 5. Tennis
• 6. Cross trainers

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Shoe design issues

• Sole lasting straight/curved
• Inner lasting board/stitched
• Heel counter/Achilles notch
• Heel counter lateral attachments

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Factors to Consider During Daily Physical Activity

• Importance of warm-up and cool-down for reducing
  risk of injuries and soreness
• Environmental factors

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Preparing for Physical Activity Summary

• General Exercise Guidelines
• Choose something you like
• Know your limitations
• Dress appropriately
• Start slowly
• Listen to your body

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Components of a Workout

• Warm-up
• Main activity
• Cool-down

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Benefits of a Warm-up

• Prepare cardiovascular system
• Prepare metabolic system
• Prepare musculoskeletal system

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Components of a Warm-up

• Cardiovascular component
• Flexibility component
• Static programs
• Ballistic programs
• Proprioceptive Neuromuscular facilitation(PNF)
• Active Assisted programs
• Dynamic programs

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Benefits of a Cool-down

• Reduces blood pooling
• Promotes recovery
• Minimizes muscle soreness

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Components of a Cool-down

• Slowly reduce intensity level to reduce
  cardiovascular response to stressor
• Clears metabolic waste and maintains healthier
  muscle tissue and reduced soreness.
• Stretching returns muscles to pre-exercise
  length, maintaining flexibility.

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• GETTING STARTED

Fitness Assessment
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Fitness Assessment

• Cardiovascular fitness
• Muscular Strength
• Muscular endurance
• Flexibility
• Body Composition

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Fitness Assessment - Cardiovascular

• Use maximum graded exercise tests (GRX)
• Or Submaximum GRX
• Or field tests (advantages are large numbers can
  be tested easily and cheaply)
• 20 meter Beep test
• Step test

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Fitness assessment - cardiovascular

• A submax aerobic fitness assessment yields a
  prediction of VO2max measurement of oxygen
  utilization during maximum exhaustive exercise.
• Can be compared to norms for individual
  assessment and exercise prescription.

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Fitness assessment - muscular strength

• Done using
• 1 maximum lift (1RM)
• Submaximal predictions (maximum resistance to do
  10 or fewer lifts)

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Fitness assessment - muscular strength

• Submaximal predictions can be done from a chart
  (included in the lab) or by using a prediction
  equation.

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• GETTING STARTED

Exercise Prescription
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• F. I. T.
• Frequency

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Cardio - Frequency - Average

• Threshold 3 days per week for progressive
  improvement.
• Moderate 3 - 5 days per week
• High 5 - 7 days per week

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Cardio - Frequency - Athletic

• Local competition - 2 times per week
• Regional/national - 3 - 5 times per week
• National/international - 6 - 12 times per week

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Resistance training - frequency - Average person

• Threshold 1 time per week
• Moderate 3 times per week
• High 5 times per week

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Resistance training - frequency - Athletic person

• Threshold 2 time per week
• Moderate 3 times per week
• High 5 times per week
• All Groups.
• Must have 24 - 48 hrs rest between W/Os on any
  one muscle group. (dose related)
• Must have 72 hrs rest after plyometric W/O

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• F. I. T.
• Intensity

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Cardiovascular endurance

• Resting heart rate (RHR) take when waking
• Maximal Heart rate (MHR)age predicted maximal
  heart rate
• Heart Rate reserve (HRR)the heart rate range
  between rest and maximum (MHR-RHR)
• Target Heart Rate (THR)some percentage of the
  HRR, plus the RHR.

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Cardio - Intensity - Maximum Heart Rate (MHR)

• Maximal Heart rate
• Old method 220-age MHR (bpm)
• New methods Age 19 - 55
• Males 203.9-(.812age) (0.276RHR) - (0.084wt
  (Kg)) -(4.5smoking factor(1 or 0) MHR (bpm)
• Females 204.8 - (0.718age) (0.162RHR) -
  (0.105 wt(kg)) - (6.2 smoking factor) MHR
  (bpm)
• New Method gt55 years
• Males 207 - (age0.7) MHR bpm
• Females 230 - (age1.1) MHR bpm

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Cardio - Intensity - Resting Heart Rate (RHR)

• When you wake up, slowly reach out for your watch
  and take your radial pulse for 10 or 15 seconds
  and multiply by 6 or 4.
• RECORD the RHR in beats minute-1 (bpm)
• Leave the record by your bed for the next
  morning.
• Do this on 4 - 5 consecutive mornings
• Average your recorded heart rates.

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Cardio - Intensity - Heart Rate Reserve (HRR)

• Subtract your RHR from your MHR. (MHR - RHR)
• This is the HRR. It is the functional range of
  your heart rate I.e. the number of bpm your
  heart has to operate within, given certain
  circumstances.
• Your heart rate at any moment in time is
  influenced by movement, stress, eating, relaxing,
  visualizing or mood.
• It will not, however, exceed the limits of the
  HRR.

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Cardio - Intensity - Target Heart Rates (THR) -
methods

• of MHR
• of VO2 max
• of OBLA
• of HRR
• of Functional capacity (METS)
• ! MET is energy consumption _at_ rest
• 1 MET 3.5 mlkg-1 min -1
• ! MET 1 Kcal kg-1 hr-1

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Cardio - Intensity - Heart Rate Reserve (HRR)

• Rating of Perceived Exertion (RPE)
• Borg 10 pt HRR
• Light 10 2 40 - 50
• Moderate 12 4 60
• Mod-hard 13 6 70
• Hard 15 8 80
• Very hard 17 9 90
• Maximal 19-29 10 100

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Cardio - Intensity - Target Heart Rate (THR)

• MHR
• Predicted MHR is highly variable (/- 12 - 20
  bpm).
• Example Find THR at 70 of MHR.
• My MHR is 207-(age0.7) 165 bpm
• My THR is 165 0.70 116 bpm

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CARDIO - Intensity - THR

• HRR
• THR (MHR-RHR) RHR
• THR ( HRR ) RHR
• Example
• THR (165 - 55) 0.70 55
• THR 110 0.70 55
• THR 132 bpm

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Cardio - Intensity - Target Heart Rate (THR)

• MHR
• My THR is 165 0.70 116 bpm
• Predicted MHR is highly variable (/- 12 - 20
  bpm), therefore,
• ACSM correction is THR 1.15
• My exercising THR 1161.15 133 bpm
• HRR132, MHR133

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Intensity - Endurance activities

• Threshold 40 - 50 HRR
• Moderate 50 - 65 HRR
• High 65 - 85 HRR
• We could also represent these THRs as
• Threshold 40 -50 aerobic capacity
• Moderate 50 - 65 aerobic power
• High 65 - 85 anaerobic capacity

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Intensity for Resistance training.

• Usually taken as a percentage of 1 rep max (1RM)
  - the maximum weight one can just lift once.
• Intensity varies with goals
• Tone/ preparation 40 - 60 1RM
• Hypertrophy 65 - 80 1Rm
• Strength 85 - 100 1RM
• Power 30 - 50/90 - 100
• Precompetition Body/implement weight.

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• F.I.T.
• Length of TIME (duration)

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Duration of exercise- endurance type

• Threshold 15 minutes of endurance
  exercise
• Moderate 30 - 45 minutes
• High gt 45 minutes
• One does not need to train at a goal distance.
• One should only train one long run / week.
• Mix up the running pace on the other days.

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Duration of exercise- endurance type

• How Many Times / Week??
• Aerobic capacity as many as possible - volume
  training, but a minimum of three (3) times /
  week.
• Aerobic power three times a week - quality
  training.
• Anaerobic capacity two times a week
• Anaerobic Power two times a week 1 day of heavy
  plyo, 1 day of mod/light plyos

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Duration of exercise-resistance training

• Depends on goals, but in general
• Threshold 2 sets of 15 - 20 reps
• Moderate 3-4 sets of 15 - 20 reps
• High 5-8 sets of mixed reps

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• F.I. T.(T.)
• Type

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The type of training

• Resistance training
• Cardiovascular training
• Balance training
• Core training
• Reactive training

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Type of training

• Resistance training
• Machines
• Free weights
• Therabands
• Dumbbells
• Bodyweight
• Inertial
• Others??

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Type of training

• Cardiovascular training
• Cycling / Running, (real or ergometer/treadmill)
• Rowing (real or ergometer)
• Arm ergometer
• Walking, golf, nordic poling
• Rollerblade, rollerskis
• Swimming
• Lawn BOWLING?
• Which do both strength cardio??

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Type of training

• Balance training
• Fitter boards
• Balance bladders
• Stability/physio balls
• Body weight
• Circe du Soleil
• Foam // rollers
• Are any of these useful for strength and cardio
  as well??

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Type of training

• Core training
• Yoga
• Pilates
• Stability balls
• dumbbells

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Type of training

• Reactive training
• Chaotic drills
• Using unstable surfaces

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Training Muscles

• We can train muscles to
• Get big (bodybuilders)
• Get strong (in order to .)
• Get powerful (any sporting endeavour)
• Have endurance (runners, cyclists)
• Perform Activities of Daily Living (ADLs)
• Prevent loss of strength.
• Others???

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Training Muscles - fibre type

• The gains we are capable of eliciting from
  training depend largely on muscle fiber type.
• Type I fibers (slow twitch, slow oxidative)
• Type IIa fibers (fast oxidative glycolytic)
• Type IIb fibres (Fast twitch, Fast glycolytic )

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Training Muscles - muscle metabolism

• There are two basic type of muscle metabolism
• Aerobic (that which occurs in the presence of
  oxygen)
• Anaerobic (that which occurs in the absence of
  oxygen)
• Each of these metabolic pathways have two
  subtypes.

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Training Muscles - muscle metabolism

• Aerobic ?-oxidation uses FFAs as substrate
• Aerobic Glycolysis uses pyruvic acid as
  substrate
• Anaerobic Glycolysis uses glycogen as substrate
• Anaerobic Alacticuses Phospho-creatine as
  substrate

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Training Muscles - muscle metabolism

• Palmitrate (a fat) H2O CO2 129 ATP
• Pyruvic Acid Lactic acid 37 ATP
• Glycogen Pyruvate Lactic acid 3ATP
• CrP P-1 Cr. 1 ATP

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Training Muscles - muscle metabolism

• Aerobic metabolism Glycolytic Alactic
• Type I fibres Type IIa fibres Type IIb fibres
• slow ATP prod. Faster fastest
• Excellent endur fatigable v. fatigable
• slow TTPT Faster v. fast TTPT
• low demand for ATP greater greatest demand
• High aerobic enzyme content both v. low aerobic
  enzyme
• v. Low anaerobic enzyme both v. high anaerobic
  enzyme
• Small x-sectional area intermediate large
  x-sectional area
• ENDURANCE COMBO 100 INTENSITY

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Training Muscles - progressions

• Start with endurance and move to strength and
  power (generally)
• Start with strength and go to endurance with 1
  day/week on plyos (endurance athlete)
• Therefore start 15 - 20 reps, 2 - 3 sets 40 - 60
  1RM
• For size, 7 - 12 reps, 3-4 sets 65 -80 1RM

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Training Cardiovascular System - progressions

• Start with aerobic capacity

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Training Cardiovascular System - progressions

• Start with aerobic capacity
• then add aerobic power

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Training Cardiovascular System - progressions

• Start with DROP
• then add aerobic power

then add anaerobic capacity
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Training Cardiovascular System - progressions

• Start with
• then add aerobic power DROP
• then add anaerobic power

then add anaerobic capacity
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Training Cardiovascular System - progressions

• Start with
• then add DROP
• then add anaerobic power

then add anaerobic capacity
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Training Cardiovascular System - progressions

• Start with
• then add DROP
• then add anaerobic power
• Add 1 day per week aerobic training for aerobic
  base (depending on sport)

then add anaerobic capacity
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Training Cardiovascular System

• For the athlete, progressions are necessary.
• For the average person, min. 15 minutes, 3 times
  a week is good.
• Cross train for variety and use of more muscle
  groups.
• MAKE IT FUN !!!!

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F.I.T.T. Summary for cardiovascular health.

• Recommendation for HEALTH is 30 - 60 minutes 5 -
  7 days a week.
• Something is better than nothing to lower risk of
  hypokinetic diseases.
• Minimum for improvement is 15 minutes, 3 times a
  week.
• Stress variety of training modes
• Target HR should be 60 - 80 of HRR

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F.I.T.T. summary of strength training

• Train movement rather than muscles.
• For the average person, using 40 - 50 of 1RM
  and 15 to 20 reps gives best all-round muscle
  conditioning.
• Use balance training in combination with strength
  training.
• Use high speed movements every fourth week

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CASE STUDY

• Get into groups of four
• Write out a list of questions you would ask the
  following client.
• Priorize the clients needs.
• Design a simple program for the client.

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Case study

• Male, 45 years old, non-smoker.
• BP 145/105
• Total cholesterol 310 mg/dl
• Resting HR 70bpm
• Height 1.75 m.
• Weight 105 kg
• Submax VO2 test 32.2 ml kg-1min-1
• Muscle strength and endurance rated poor