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Case Study: Muscular Fitness Assessment and Exercise Prescription
Harold is a 40-year-old biology professor who teaches at the university and does research on cellular aging of skeletal muscle in dogs. Harold weighs 180 lb (81.6 kg). He recently purchased a new townhome that requires very little household or yard maintenance. His primary recreation consists of playing chess, reading, and playing classical guitar. For physical exercise he regularly puts the garbage out on Monday, presses remote control buttons for the TV and CD player, and 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:
| Test item | 1-RM | Ratio (1-RM/BM) | Points |
| 1. Bench press | 110 lb (50 kg) | ||
| 2. Arm curl | 60 lb (27.2 kg) | ||
| 3. Lat pull-down | 135 lb (61.3 kg) | ||
| 4. Leg press | 300 lb (136 kg) | ||
| 5. Leg extension | 95 lb (43 kg) | ||
| 6. Leg curl | 60 lb (27.2 kg) | ||
| TOTAL: |
Questions
- Complete the “Ratio” column in the table above for each test item by calculating strength-to-body mass ratios. {Show work}
- Using Table 6.6, complete the “Points” column in the table above based on your calculations from #1. Total your points and then use Table 6.6 to classify Harold’s overall strength.
- Calculate Harold’s quadriceps (knee extensors)-to-hamstring ratio (knee flexors). {Show work} Based on Table 6.14, how does Harold’s knee extensor to hamstring ratio compare to what is recommended?
- Harold’s goal is to improve strength. If you were to design a resistance training program for him that uses free weights and exercise machines (Table 7.3 and Table 7.6), what would week 1 of the program entail. Be sure to complete this in the table below (it is not necessary to use the entire table to complete week 1 of his program). How will you know when it is time to increase Harold’s resistance?
Weekly Workout Plan
Week:
Phase:
Goals:
Resistance Exercise Prescription:
| Exercise | Load (% 1RM) | # Sets | # Repetitions | Rest Time (minutes) |