Case Study: Muscular Fitness Assessment and Exercise Prescription is a 40-year-o
ID: 3513529 • Letter: C
Question
Case Study: Muscular Fitness Assessment and Exercise Prescription is a 40-year-old biology professor who teaches at the university and ld weighs 180 does research on cellular aging of skeletal muscle in dogs. Haro lb (81.6 k household or yard maintenance. chess, reading, and playing classical guitar. For physical exercise puts the garbage out on Monday, presses remote control buttons for the home entertainment center, swipes rides his bicycle to work (2 miles [3.2 km] round-trip) 5 days per week. His research on aging prompted concern about his own muscular fitness. He contacted you to assess his strength and to design a resistance training program to increase his strength in an attempt to retard the degeneration of his muscular system. The results of his strength assessment were as follows: 9). He recently purchased a new townhome that requires very little His primary recreation consists of playing he regularly through the screens on his smartphone, and Test item 1. Bench press 2. Arm curl 3. Lat pull-down 4. Leg press 5. Leg extension 6. Leg curl 1-RM 100 lb (45.4 kg) 60 lb (27.2 kg) 10 lb (49.9 kg) 300 lb (136 kg) 95 Ib (43 kg) 60 lb (27.2 kg)Explanation / Answer
Answer 1. At age 40 Harold is fit if he lifts this much.
Bench press- weightlifting is low could have been better if it was 55kgs
Arm curl- Harold has strong arms. Because 27.2 kg is pretty much heavy for a person with such an age...therefore good biceps
Lat pull down- Also good lift..this item and arm curl shows that harlod has well developed arms...Because Latisimmus Dorsi will only be developed if one has good biceps
Leg press----performance is fairly low resulting less developed of quadriceps
Leg extension- low weight again therefore less quadriceps development
Leg curl- comparatively to other leg portions really good lifting leading to better development of Hamstrings
Answer 2---
At Age-40, 5 days a week workout is surely upto mark. Hence I'll say Harold is fit
Answer-3
Pectoralis Major and Quadriceps(Rectus Femoris, Vastus lateralis, Vastus medialis, Vastus intermedius) as weak muscles groups
Answer-4 Coracobrachialis brachialis, latissimus dorsi, Brachioradialis
Answer 5- 1:1 because quadriceps is large muscles but in this case it is weak and Hamstrings are comparatively stronger and developed.
Answer 6- 3-4 (2 traditional exercises and 1-2 machines)
Answer7- Day 1/5--Chest- warmup 50 pushups then Bench press 3 sets of gradually increasing weights total repetitons 30 max
Dumbell press inclined-3 sets max 30 reps
Dumbell fly--3sets max 30 reps
Pec fly machine-3sets max 30 reps
Day 2/5 Triceps Diamond pushups 20 stretching
Cable extension- 30 reps max 3sets weight according and gradually increasing
EZ bar lying extension- 30 reps same
Dumbell kickback- 30 rep same
Tricep dips-60 reps 3 sets 20 each
Day3/5 Back Muscles pull ups 25 wide grip warmup
Lat pull Down 30 reps 3 sets
Dumbbell rowing 30 reps 3sets
Dumbbell lying pullover 30 reps heavy weight
Deadlift- 20 reps with belt as heavy as you can
Day 4/5 biceps warmup 25 rep close grip chinups
Bicep barbell curl-4 sets 12 rep each
Dumbbell curl-3sets 12 each
Hammer curl-3sets 12 each
Concentration curl-4sets 10 each
5/5 legs Body weight squats 70 warm up
Weighted squats 3 sets max possible weight 10 rep each set
Leg press starting from 100 kg upto 200 kg.....3 sets 15 rep each and skow pace
Leg extension- 3sets max rep 30
Leg curl- 3sets max rep 30
Calf raises-200 on bodyweight
Day -6 Rest
Answer8....if he continues proper rest ,supplementation and training he can easily raise the weight threshold bar upto a good respectable level. This time may vary from 1-3 weeks.