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Stephanie Kesner
HLTH 100
Jennifer Hess
11/27/2015
Lifestyle:
Annie works in the school cafeteria at a high school in Shepherdstown. Her duties require her to
be on her feet a majority of the day. There is very little activity as she is generally getting the
kids what they want from the hot bar. It does involve a lot of movement of her arms, but there is
little time to do the kind of walking or other activity that she should be doing in order to improve
her respiratory and cardio health that she needs. She does not do much exercise on her off time
Annie Anderson
Health Information:
Sex: F
Age: > 55
Height: 5’5”
Weight: 165 lbs
Family History: Close male or female relative has had a heart
attack either before the age of 55 or 65
Smoker: No
Exercise: Rare to nonexistent
Blood Pressure: SBP-120 DBP-78
Cholesterol: Last reading was stated as normal
Fasting blood glucose: Last reading was stated as normal
Other: History of heart attack, has asthma, arthritis, takes medication

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because she does not feel like she can. Either she has trouble breathing or her chest tightens up.
Even her joints lock up on her now and again.
Annie does not really have much of a diet either. It might be that she does not know what she
should eat or that she just needs a nudge in the right direction. She knows some healthy eating
habits but would benefit greatly with some additional information especially involving and
incorporating some new things into her diet especially foods with omega 3 in them. Also she
should have a much greater intake of nutrients if she is to do more moderate activities based on
the fact that she is taking medication to lower her blood pressure.
Medical clearance:
Annie’s health information tells us that she meets the criteria for a sedentary lifestyle due to the
arthritis in her joints. Also she has had both a heart attack and stints put near her heart due to the
heart attack. She is over 55. All of these conclude that her cardiorespiratory health as well as her
musculoskeletal health are limiting factors to her physical activity. Medical clearance should be
gotten in order to start her exercise program at a more moderate intensity level. Before starting
our workout, I will also need to take her blood sugar, pressure and cholesterol. Her blood
pressure was normal but has a history high blood pressure if not taking her medication.
Body Mass Index (BMI):
Weighing 165 and at a height of 66 inches, Annie’s BMI is 27.5. While that does put her as
overweight, it does not reach obesity levels. The main concern for her will be on her cardio and
respiratory health until those are built back up. Once those are where they need to be, we will
work on the other concerns she might have when she can maintain physical activity without as
much risk as she is right now with the capacity of her heart and lungs.
Exercise program:

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The Warm-up
Start with some basic warm-ups such as light knee lunges. Nothing too heavy until capable of
doing more. Combine other movements like this and even some core movements to get the
body warmed up. Other good ideas include light squats and body bends. Movements should
not be overdone. Do these for 5 to 10 minutes at least.
Cardiorespiratory Exercises
Frequency 3 to 4 times a week for at least 30 minutes a day
Intensity Light to moderate walking for 30 minutes each day until able to walk briskly
Time No less than 30 minutes and no more than an hour until capable
Type Walking, with or without a machine to start with
Notes All above mentioned have been discussed with the patient. The walking was
agreed on as she does not feel comfortable increasing the intensity at this time.
She chooses walking as her cardiorespiratory workout. Although if at any
time she decides to incorporate or change it up, it is at her leisure. If at any
time she feels as though she has reached her limit, these activities may
cease to be done or be limited to what she feels comfortable doing.
Progression The walking will eventually progress to brisk walking until capable of
walking at a quick pace for 30 minutes. Once to this, the walking speed will
progress to jogging with intervals switching between jogging and

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walking until capable of jogging for at least 30 minutes without the need to
walk at all.
Strength Exercise
Frequency The workout will be done at least 2x a week. (Fridays and Saturdays)
Intensity 12 to 15 reps or until fatigued with a pair of 5 pound weights
Time 1 set per arm, can combine weights with lunges if capable until fatigued
Type Light weight lifting until ready to lift heavier
Notes Discussions have been made. Patient feels comfortable with a lighter weight
in order to progress her strength enough to be capable of more. She knows
that she may be capable of lifting at least 10 but is not comfortable lifting
with the amount of repetitions that are expected of her. So weight will
progress to her capabilities.
Progression In her progression, she will go from 5 pounds with 12-15 reps to 10
pounds and 8-11 reps. The weight will continue to increase by 5 as her reps
continue to decrease by 4.
Flexibility Exercises
Frequency 3-5x a week (Between Monday and Saturday)
Intensity Stretch only to mild discomfort

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Time 3- 5 reps at intervals of 10- 30 seconds per stretch
Type Neck, shoulder, shoulder and upper arm raise, upper body, chest, back,
ankle, back of leg, thigh, hip, lower back, and calf stretch.
Notes These are just a variety of possible stretches to be done. Patient is not
expected to complete all prescribed stretches. Focus really needs to be on
the ankles, thigh, hip and calf. Other stretches may help with not
straining her muscles with her workloads if having to carry heavy things.
The lower body is important for her actual workouts as she is going to be
doing a lot of walking.
http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/flexibilityexercises/01.ht
ml
This website has 12 examples of stretches.
Progression Each time try to stretch a little further or hold a little longer if capable.
Cool-down
Incorporate 5 minutes of low impact stretching followed by 10 minutes of stretching or
walking it out.
Participant handouts:
Since Annie has the issues with her heart and lung capacity, I want to focus on handouts that
emphasize why cardiorespiratory health and fitness are so important.

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“Cardiorespiratory Health
Why is it so important?”
Benefits of Cardiorespiratory Health
Cardiorespiratory health makes up one of the five
essential components of physical fitness. Your
muscles rely on cardiorespiratory activity in order to
receive supplies of oxygen to them. Without oxygen,
your muscles could not perform exercises or even
sustain daily activities without getting tired faster than
normal. Other factors include maintaining and even
losing weight.
A major benefit is a longer life-span. As stated by
researchers at Cooper Institute for Aerobics Research, in a
March of 1999 issue of the “American Journal of Clinical
Nutrition,” a man who is lean with a lower cardio fitness is
twice as likely as a lean man who is cardio-fit from the
same causes.
Another benefit is to reduce the risk of diabetes. While
type one is genetic, type two can be caused by pour
nutrition and lack of cardio exercise because of
metabolic changes. Cardiorespiratory activity helps
improve insulin sensitivity and glucose regulation
which in turn can prevent you risk of type two diabetes.

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This helps protect you against cardiovascular disease,
increases bone density, lowers cholesterol, reduce blood
pressure and improves sleep patterns. It is recommended to
do 150 minutes of moderate- intensity cardiorespiratory
activity a week. This can be broken up into 30 minutes
intervals 5 times a week.
Main Types of Aerobic Exercise
Walking: The benefits are improved cardiovascular fitness,
stronger leg muscles, lower blood pressure; and lower risk of
heart disease, diabetes, bowel cancer and osteoporosis. It
also is a low-impact exercise that most people are capable of
doing. Walking for longer periods of time will increase
fitness and once more fit, you can take the walking to a more
brisk level. Going up and down hills boosts stamina and leg
strength as you go. Swinging arms slightly can help to burn
more calories but is not recommend to start with.
Aquarobics: This exercise is good for people with joint problems as the water supports both your
weight and can reduce the pressure on your joints. This also reduces the risk of injury to your
muscles and ligaments as well as your joints. It is a low-impact workout that is good also for

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people who are not used to exercise. The best place for this is a fitness
center if you do not have your own pool and are unsure of what kind of
exercises to do. Most things done on land can be done in water that
involve standing.
Cycling: This is a double duty workout. It is good for toning
your legs and buttock and can be low-impact depending on
how fast you choose to peddle. If you are not really want to
ride a bike a far distance, riding a stationary bike either at
home or at a gym is a good way to get the workout you
desire. You may also be able to peddle for a longer period of
time if you are not actually travelling any distance.
How to Get Started
 Always consult your physician before
starting any strenuous activities that
you know you may not be capable of.
 Start with the low- impact workout
and work up to the more advanced or
high- impact exercises.
 Experiment with what works for you.
Try different exercises and working
out at different time of the day. Know
what works for you.
 Do not do more than you know you
Tips for a BetterWorkout
 Make sure that you have at least a ten
minute warm-up. The warm-up is the most
important part of your workout because it can
mean the difference between being injured or
not.
 Wear the right clothing and shoes.
This can depend on the weather if you are
outside. Make sure for exercise that your
clothes are not too constricting. You want to
be able to move freely. Although your clothes
should not be so loose that you have to worry

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are capable of. Know yourself. Know
your body. Know your limitations.
 On days you do not feel motivated,
just do as much as you can. No one
expects you to work your heart out all
the time, but even a little goes a long
way.
about the falling for any reason. Shoes should
be comfortable enough to walk in.
 Exercise at your own pace.
 Control your breathing. Exhale with
each movement. Inhale when you feel
your muscles relaxing.
 Stop exercising if you feel any kind of
discomfort. Do not continue if you know you
cannot.
 Know your body’s normal reaction to
different exercises. Increased heart rate,
breathing rate, and tense muscles are all
things your body may adapt to the new
activities.
 If after two hours, your body does not
go back to normal, you have probably overly
worked out and need to take it easier or more
slow the next time you workout.

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Works Cited
Health professionals in association with Bupa. (2010). Types of Aerobic Exercise. Bupa.
Retrieved November 27, 2015, from http://www.bupa.com.au/health-and-
wellness/healthinformation/az-health-information/types-of-aerobic-exercise
#walkinghttp://www.livestrong.com/article/104624-major-benefits-cardio-respiratory-
fitness/
Renee, J. (2013, December 18). Major Benefits of a Cardiorespiratory Fitness Program.
LIVESTRONG.COM. Retrieved November 27, 2015, from http://www.livestrong.com/
article/104624-major-benefits-cardio-respiratory-fitness/
NIH Senior Health (2015, January). Exercise: Exercises to Try. NIH Senior Health, Built
with You in Mind. Retrieved November 27, 2015, from http://nihseniorhealth.gov/exercise
andphysicalactivityexercisestotryflexibilityexercises/01.html