UB: upper body

5= Above average
4 = Average
3 = Fair
2 = Below average
1 = Needs
improvement

Cardiovascular: Bruce protocol

Muscular endurance UB: YMCA bench press
Flexiblity: modified back saver sit and reach
Muscular endurance - abdominals: partial curl up

You completed stage 3 of the Bruce ending with a maximal heart rate of 163 bpm, blood
pressure of 154/80, and an RPE of 14 (somewhat hard) on the Borg (6-20) scale. The
cardiovascular aspect of the fitness test shows that your aerobic capacity is fair. Since
weight loss is your main fitness goal we will design an aerobic program to increase your
fitness level and caloric expenditure. Your YMCA bench press indicates that you have
above average upper body muscular endurance. We will focus on maintaining that upper
body endurance during the sessions. Results from the partial curl up and flexibility indicate
that these two areas are average and below average, respectively. We will work on
improving these two areas along with the aerobic aspect. When designing your exercise
prescription we will incorporate abdominal strengthening and flexibility exercises to go
along with the cardiovascular exercise component. As the program continues, we will

incorporate biceps, triceps, and posterior upper body strengthening exercises (trapezius,
deltoid, latissimus dorsi).

Mid-Assessment Measures
Name: Donald
Age: 33

Sex: M

Date: 03/18/2015
Height: 6'2"

Weight: 291 lbs

Health Component

Score

Healthy Values

Resting Blood Pressure

Waist Measurement

122/72

<120/<80 mm Hg

37.3 kg/m2
170 mg/dL
89 mg/dL

< 25 kg/m2
< 200 mg/dL
< 100 mg/dL

BMI
Total Cholesterol
Blood Glucose
Physical Activity Level

Mid-Assessment Results
6
5
4
3
2
1
0

5= Above average
4 = Average
3 = Fair
2 = Below average
1 = Needs
improvement
Pre-Testing

FItness Rating

Mid-Assessment

Fitness Component
UB: Upper body
Cardiovascular: Bruce protocol
Muscular endurance UB: YMCA bench press
Flexiblity: modified back saver sit and reach
Muscular endurance - abdominals: partial curl up

Aerobic capacity was not re-assessed at midpoint because change typically occurs after 6-8 weeks.
Muscular endurance was not re-assessed because you scored as excellent during pre-testing.
Flexibility slightly decreased from pre-testing measures. This could have been attributed to your knee
injury from performing house work. Abdominal endurance improved from average to above average at
midpoint. Repetitions went from 22 to 25; with 25 repetitions in one minute being the excellent mark for
your age and gender. Additional flexibility exercises will be added to the exercise prescription to help
improve flexibility scores and further decrease low back pain. Upper body endurance will focus on
maintenance. Aerobic capacity will be re-assessed during post testing.

Post Assessment Measures

Name: Donald
Age: 33

Sex: M

Date: 03/18/2015
Height: 6'2"

Weight: 288 lbs

Health Component

Score

Healthy Values

Resting Blood Pressure

Waist Measurement

122/78
46.5

<120/<80 mm Hg
< 40 inches/< 102 cm

37.0 kg/m2
170 mg/dL
89 mg/dL
48.4 mL/kg/min

< 25 kg/m2
< 200 mg/dL
< 100 mg/dL
42 mL/kg/min

BMI
Total Cholesterol
Blood Glucose
Physical Activity Level

Post-Testing Results
6
5
4
3
2
1
0

5= Above average
4 = Average
3 = Fair
2 = Below average
1 = Needs
improvement

Pre-Testing
Mid-Assessment

Fitness Rating

Post-Testing

FItness Component
UB: Upper body
Cardiovascular: Bruce protocol
Muscular endurance UB: YMCA bench press
Flexiblity: modified back saver sit and reach
Muscular endurance - abdominals: partial curl up

Aerobic capacity, muscular endurance for upper body, and muscular endurance of abdominals are all
classified as above average now. Aerobic capacity increased from fair to above average; with a VO 2
classification of 48.4 mL/kg/minute. Overall weight loss of 5 lbs was achieved over the 12 week
program. Flexibility is still classified as poor. The focus for the summer program will be to maintain
strength and aerobic capacity, lose weight, and improve overall flexibility. The summer program
introduces a resistance training program that will target toning the upper body, specifically arms and
chest. This program will be implemented after week 2.