Applied Exercise Physiology Final Paper
Students will work independently to complete responses to each of the questions below. This report must be no more than 6-8 type written pages (12-point Times New Roman) and single-spaced. The report should include a detailed response to each of the questions provided by the instructor. Group work responses can be used as a guide; however, all students must write responses to this exam in their own words. Questions should be numbered and answered in the same order as listed below. A cover page must be included with the student’s name and course information. Each question must be supported with a minimum of 2 peer-reviewed references, other than class textbooks. Do not reference class lectures. Major statements, rationale, or discussion points need to be referenced. The reference page will be listed as the last page of the report. The cover and reference page do not count toward the page limit specified above. Reference format for the exam is up to the student’s discretion. It is recommended that the student use the reference format commonly used in their discipline of study.
Please refer to this case scenario for the following questions:
Asher is a 20-y old, NCAA athlete (anaerobic sport [you pick]), who has been informed by his coach that he needs to increase his weight and strength/power by his junior year season. Asher is in the final week of his post season (2nd transition/active rest phase of periodization). He just finished his sophomore year season without any injury and is otherwise healthy. For active rest, Asher is participating in yoga, stretching, and meditation three times per week.
Height: 5’11” Weight: 212 lbs Resting HR: 66 bpm Blood Pressure: 122/86 mmHg Body Fat %: 14% (measured with BodPod [air plethysmography])
Strength/Performance: 1RM: 285 lb Bench; 315 lb Squat; 40 yd dash: 6.9 sec; vertical Jump: 14”
Aerobic Fitness: VO2 MAX 55 ml·kg-1·min-1 Daily caloric intake: 2,000 kcal per day
Based on the information above create a resistance training program to meet the specific goals of increasing lean body mass and strength for Asher as he enters the offseason (preparation phase of periodization). His next season starts in exactly 11 months. Applied Exercise Physiology Final Paper
Response 1 Tips: Tables should support part A and B of this response. For part A provide the programming you would prescribe to elicit muscle hypertrophy and strength/power. Include sets, reps, weight, and a list of exercises (table 1 = hypertrophy and table 2 = strength/power programming). Part A is asking for the specific programming. For part B, discuss the periodization model you will use to transition from hypertrophy to strength/power gains across the different phases of periodization.
Discuss how you will control for volume and progress toward the goals within the 11 months.
Asher is responding well to the programming you provided in response #1. Being committed to his sport he is wondering what else can be done to improve his recovery and adaptation to exercise being programmed.
Imagine that Asher is an older adult and female (Sarah). Sarah is currently age 73 and has been completely sedentary for the past 5 years but is otherwise healthy. She currently has no balance decrements and would like to start resistance training again.
Response 3 Tip: The scenario states that she has been sedentary for 5 years and would like to get back to resistance training. The goal for Sarah is to have her return to Resistance Training (RT) with general considerations for older adults (strength/hypertrophy). For Part C: pretend she has the same anaerobic training goals as Asher. Applied Exercise Physiology Final Paper