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Andy Santiago
EXSC 3200
Cycling Exercise Prescription

Subject 1
Age: 25
Gender: Female
Height: 53 (63 inches)
Weight: 100 LBS (43.359 kg)

The subject has a VO2 max of 36.37 ml/kg/min and her goal is to lose 5 LBS (2.25
kg).

Exercise Prescription

Stages Watts Time Calories Burned

Warm Up 31 10 33
Conditioning 76 20 115
Cool-Down 31 10 33

Total- 40 Minutes 181 (Gross)

32 (Resting)
149 (NET)

Half of Her caloric deficient will come from modifications made from her diet.
8,750 calories will be used when doing the exercise prescription.
745 calories will be burned per week when following the exercise prescription
The other half of her calories will be coming out of her diet

8,750/745 = 11.74496644
8,750/84 = 104 Calories

It will require approximately 12 weeks for the subject to lose 2.25 kg.
For the next 84 days, 104 calories will be removed from her diet daily to help aid in
losing 2.25 kg.

Calculations

Warm Up/Cool Down (10 at 40% VO2)

0.4 x 36.37 (VO2 Max) = 14.55 VO2

14.55 = 3.5 + 3.5 + (1.8 work rate)/45.359 (body weight in kg)

14.55 = 7 + (1.8 work rate)/45.359
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7.55 = (1.8 work rate)/ 45. 349

7.55 x 45.359 = 342.46045
342.46045/1.8 = 190.2558056
190.2558056/6.12 = 31.08754993 = 31 Watts

Gross Calories (40% VO2)

14.55 x 45.359= 659.97345

659.97345/1000= 0.65997345
0.65997345 x 5 = 3.29986725
3.29986725 x 20 (10 minute Warm Up + 10 Minute Cool-Down) = 65.997345 = 66
Gross Calories

Resting Calories (40% VO2)

3.5 x 45.359 = 158.7565

158.7565/1000 = 0.1587565
0.1587565 x 5 = 0.7937825
0.7937825 x 20 (10 minute Warm Up + 10 Minute Cool-Down) = 15.87565 = 16
Resting Calories

66 (Gross) - 16 (Resting) = 50 NET Calories

Conditioning Program (70% VO2)

0.7 x 36.37 (VO2 Max) = 25.46 VO2

25.46 = 3.5 + 3.5 + (1.8 work rate)/45.359

25.46 = 7+ (1.8 work rate)/45.359
18.46 = (1.8 work rate)/45.359
18.46 x 45.359 = 873.32714
873.32714/1.8 = 465.1817444
465.1817444/6.12 = 76.01008896 = 76 Watts

Gross Calories (70% VO2)

25.46 x 45.359 (body weight in kg) = 1,154.84014

1,154.84014/1000 = 1.15484014
1.15484014 x 5 = 5.7742007
5.7742007 x 20 = 115.484014 = 115 Calories

Resting Calories (70% VO2)

3.5 x 45.359 = 158.7565

158.7565/1000 = 0.1587565
0.1587565 x 5 = 0.7937825
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0.7937825 x 20 = 15.87565 = 16 Calories

115 (Gross) 16 (Resting) = 99 NET Calories

Subject 2
Age: 22
Gender: Male
Height: 511 (71 inches)
Weight: 182 LBS (82.5538 kg)

The subject has a VO2 max of 31 ml/kg/min and his goal is to lose 10 LBS (4.53592
kg).

Exercise Prescription

Stage Watts Time Calories Burned

Warm-Up 64 5 32
Stage 1 110 10 269
Stage 2 133 20 307
Cool-Down 64 5 32

Total 40 640 (Gross)

100 (Resting)
540 (NET)

Half of His caloric deficient will come from modifications made from his diet.
17,500 calories will be used when doing the exercise prescription.
2,160 calories will be burned per week when following the exercise prescription
The other half of her calories will be coming out of his diet

17,500/2,268 = 8.101851852
17,500/56 = 312.5

It will require approximately 8 weeks for the subject to lose 4.53592 kg.
For the next 56 days, 313 calories will be removed from his diet daily to help aid in
losing 4.53592 kg.

Calculations

Warm-Up/Cool-Down (5 Minutes at 50% VO2)

0.5 x 31 = 15.50 VO2

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15.50 = 3.5 + 3.5 + (1.8 work rate)/85.5538 (body weight in kg)

15.50 = 7 + (1.8 work rate)/85.5538
8.5 = (1.8 work rate)/82.5538
8.5 x 82.5538 = 701.7073
701.7073/1.8 = 389.8373889
389.8373889/6.12 = 63.69891975 = 64 Watts

Gross Calories

15.50 x 82.5538 = 1,279.5839

1,279.5839/1000 = 1.2795839
1.2795839 x 5 = 6.3979195
6.3979195 x 10 = 63.979195 = 64 Calories

Resting Calories

3.5 x 82.5538 = 288.9383

288.9383/1000 = 0.2889383
0.2889383 x 5 = 1.4446915
1.4446915 x 10 = 14.446915 = 14 Calories

64 (Gross) 14 (Resting) = 50 NET Calories

Conditioning Program Stage 1 (10 Minutes at 70% VO2)

0.7 x 31 = 21.70 VO2

21.70 = 3.5 + 3.5 + (1.8 work rate)/82.5538

21.70 = 7 + (1.8 work rate)/82.5538
14.70 = (1.8 work rate) 82.5538
14.70 x 82.5538 = 1,213.54086
1,213.54086/1.8 = 674.1893667
674.1893667/6.12 = 110.1616612 = 110 Watts

Gross Calories

21.70 x 82.5538 = 1,791.41746

1,791.41746/1000 = 1.79141746
1.79141746 x 5 = 8.9570873
8.9570873 x 30 = 268.712619 = 269 Calories

Resting Calories

3.5 x 82.5538 = 288.9383

288.9383/1000 = 0.2889383
0.2889383 x 5 = 1.4446915
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1444.6915 x 30 = 43.340745 = 43 Calories

269 (Gross) 43 (Resting) = 226 Calories NET Calories

Conditioning Program Stage 2 (20 Minutes at 80% VO2)

0.8 x 31 = 24.80 VO2

24.80 = 3.5 + 3.5 + (1.8 work rate)/82.5538

24.80 = 7 + (1.8 work rate)/82.5538
17.80 = (1.8 work rate)/82.5538
17.80 x 82.5538 = 1,4694.5764
1,469.45764/1.8 = 816.3653556
816.3653556/6.12 = 133.393032 = 133 Watts

Gross Calories

24.80 x 82.5538 = 2,047.33424

2,047.33424/1000 = 2.04733424
2.04733424 x 5 = 10.2366712
10.2366712 x 30 = 307.100136 = 307 Calories

Resting Calories

3.5 x 82.5538 = 288.9383

288.9383/1000 = 0.2889383
0.2889383 x 5 = 1.4446915
1.4446915 x 30 43.340745 = 43 Calories

307 (Gross) 43 (Resting) = 264 NET Calories

Total NET Calories = 226 (Stage 1) + 264 (Stage 2) + 50 (Resting Total) = 540 NET
Calories