Essay on Exercise Prescription

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Exercise Prescription
By: Jake Baker and Stephen Mckeown

Subject: College football quarterback looking to gain strength to better his performance in a game.
Warm up: Light jog for 15 minutes, Dynamic stretches can be done (lunges, squats) for 5-10 minutes. Use a football, practice the throwing motion to engage the muscles before workout.
Active Phase:
Pushups – 3 sets starting with 10 reps and increasing to 30 reps
Sit ups – 3 sets starting with 10 reps and increasing to 30 reps
Dumbbell press – 3 sets of 10 reps/ 10lbs to 20lbs (increasing weight over time)
Dumbbell rows – 3 sets of 10 reps/ 10lbs to 20lbs (increasing weight over time)
Back Y raises w/dumbbells – 3 sets of 10 reps/ 10lbs to 20lbs (increasing weight over time)
Dumbell flys – 3 sets of 10 reps/ 20lbs to 40lbs (increasing weight over time)
Internal and External Rotation (using bands) – 2 or 3 sets of 10 reps
*Rest is set for 1 minute in between each set and can be changed later on.
Cool Down:
Light walking or jogging for 10 minutes and decreasing the weight and reps used in the exercises.
Stretching:
Static stretching including holding stretches for the back, shoulder, hamstrings, calves, and also the abdominals. PNF stretching can also be done to get a better stretch in. Stretches: Toe touches, high knees, arm and leg circles, internal and external rotation.
Progression:
Increase how much weight is added for certain dumbbell exercises. Add a set as well to always keep the muscles active. Every 2

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