Esa Case Study

ESA – ACSM- CASE STUDY
BY – Dr. Shreyash Gujrathi.
DEMOGRAPHICS
NAME – Mr. Saurabh Pawar.
AGE – 21 years.
GENDER – Male.
HEIGHT – 174 cms [5’ 8”].
WEIGHT – 71.50kgs [157.30 LBS].
BMI – 24.4 kg/meter.square.
FAT – 21.3% [15.71 kgs].
MEASUREMENTS [in centimeters] –
Neck – 16” [40 cms].
In shoulder girth – 18” [45cms].
Bi-acromial girth – 20”[50.80cms].
Arms [extensed] – 14” [35.56cms].
Arms [flexed] – 16”[40cms].
Chest [deflated] – 38” [96.5cmc]
Chest [inflated] – 39.5” [100.3cms]
Upper abdominal girth – 34” [86.36cms]
Naval girth – 33” [83.82cms]
Waist line – 32” [81.28cms]
Hip circumference – 36” [91.44cms]
Thigh circumference [right] – 24” [60.9cms]
Calf circumference – 15” [38.1cms]
LIFESTYLE [sedentary/active/sports] – active [but irregular exercise, approx. 3 times a week].
GOAL – POWER LIFTING, wants to reach as close as possible to 1RM, also wants Lean Physique [
Wants Body fat % - 10 to 12%]
ASSESSMENT
SCREENING AND FITNESS TESTING

Tests:
1. CVF.
ROCKPORT 1 MILE WALK TEST.
1 MILE COMPLETED IN 15MINUTES 15 SECONDS

Weight – 157.30lbs
Age – 21 years.
HR immediately post 1 mile walk – 155 bpm,
VO2 max = 132.853 – [0.0769 x weight in lbs] – [0.3877 x age] + [6.315 x gender] –
[3.2649 x walk time in minutes] – [0.1565 x HR]
= 132.853 – [0.0769 X 157.30] – [0.3877 X 21] + [6.315 X 1] – [3.2649 X 15.15] –

[0.1565 X 155].
= 132.853 – 12.09 – 8.14 + 6.315 – 49.46 – 24.25.
= 45 mL/kg/min.
2. FLEXIBILITY TEST.
YMCA’s sit and reach test:
21inches
3. MS & ME.
1RM of Bench Press – 75 lbs
1RM of Squats – 135 lbs
1RM of Conventional Deadlift – 80 lbs
1 minute Push up test – 40 push ups.
1 min Squat test – 58 squats.
1 min Bent knee curl up test – 46 reps.
B.P. – 118/78 mmHg.
H.R. – 75 bpm [radial pulse]

PAR-Q –
CONSENT
MEDICAL CLEARANCE CERTIFICATE – Not Applicable
CURRENT MEDICATION – Nothing specific, taking Tab.Biotin for hairfall.
EXERCISE PRESCRIPTION – 1
4 TO 6 WEEKS
MONDAY – DAY 1 – LEGS + LATERAL DELTOIDS
STRENGTH
-WARM UP – 7 to 8 minutes jogging.
-NAME OF EXERCISES.
LEGS LATERAL DELTOIDS

1. BARBELL SQUATS A. CABLE LATERAL DELTOID RAISE.
2. HACK SQUATS B. DUMBBELL SIDE LATERAL RAISES.
3. STIFF LEGGED DEADLIFTS
4. LEG CURLS
-SETS – 3 SETS per exercise.
- REPS – 12, 10, 8 reps.
- LOAD – 70 to 80% of 1RM.
- TEMPO – 1 sec concentric phase, 3 seconds essentric [as much as possible follow this rule].
-DURATION – the total exercise session should take 60 to 90 minutes.

-INTENSITY – out of 6 days at-least 3 days should be High Intensity and rest 2 to 3 days should be
moderate to low intensity [like de-load days for recovery]
-WARM DOWN – 3 to 5 minutes of lite jogging.
-STRETCHES:
3 holds of each stretch.
1. Standing/seated toe touch [hold for atleast 12 to 20 sec]
2. Vajrasana [seated with knee folded and sitting on shin bone].
3. Dorsiflexion stretch against the wall for stretching gastrocnemius and soleus.
4. Psoas major stretching [because client sits for 8 to 9 hours a day]
TUESDAY – DAY 2 – CHEST + FRONT DELTOID + TRICEPS
STRENGTH
-WARM UP – 7 to 8 minutes jogging + 2 to 3 sets of Suryanamaskar.
-NAME OF EXERCISES.
CHEST FRONT DELTOIDS

A. INCLINE BARBELL BENCH PRESS a. DUMBBELL FRONT RAISES
B. DECLINE DUMBBELL FLYS
C. MACHINE PEC DEC. TRICEPS
D. FLAT DUMBBELL BENCH PRESS. a. CABLE PUSH DOWN.
b. DUMBBELL OVERHEAD TRICEP
EXTENSION
- REPS – 12, 10, 8 reps.
- LOAD – 70 to 80% of 1RM.
-STRETCHES:
1. Standing shoulder abduction against the wall [for pectoralis major]
2. Doorway stretch [for pec major and anterior deltoids]
3. Bent elbow cross hand stretch.

WEDNESDAY – DAY 3 – BACK + REAR DELTOID + BICEPS
STRENGTH
-NAME OF EXERCISES.
BACK REAR DELTOIDS

1. DEADLIFTS A. REVERSE PEC DEC.
2. DUMBBELL ROWS. BICEPS
3. DUMBBELL SHRUGS. A. PREACHER CURLS BARBELL.
4. LAT PULL DOWN. B. DUMBBELL CURLS SEATED.
- REPS – 12, 10, 8 reps.
- LOAD – 70 to 80% of 1RM.
-STRETCHES:
2. SHISHU ASANA.
3. Side bending stretch for lats.
4. Hanging without oscillation.
5. Bicep stretching with extended wrist joint.
THURSDAY – DAY 4 – LEGS + LATERAL DELTOIDS
STRENGTH
-NAME OF EXERCISES.
LEGS LATERAL DELTOIDS

1. DUMBBELL SQUATS A. DUMBBELL LATERAL DELTOID RAISE.
2. REVERSE HACK SQUATS B. CABLE SIDE LATERAL RAISES.
3. DUMBBELL STIFF LEGGED DEADLIFTS
4. LEG EXTENSIONS.
- REPS – 12, 10, 8 reps.
- LOAD – 70 to 80% of 1RM.
-STRETCHES:
1. Standing/seated toe touch WITH ONE LEG DOMINATION AT A TIME [hold for atleast
12 to 20 sec]
2. Pawan mukta asana [for hams and calds and glutes].
4. Psoas major stretching [isometric style], [because client sits for 8 to 9 hours a day]
FRIDAY – DAY 5 – CHEST + FRONT DELTOID + TRICEPS
STRENGTH
-WARM UP – 7 to 8 minutes jogging + 2 to 3 sets of Suryanamaskar.
-NAME OF EXERCISES.
CHEST FRONT DELTOIDS

DECLINE BARBELL BENCH PRESS CABLE FRONT RAISES
INCLINE DUMBBELL FLYS
CABLE CROSS. TRICEPS
INCLINE DUMBBELL BENCH PRESS. CABLE PRESS DOWN.
BARBELL SKULL CRUSHERS
- REPS – 12, 10, 8 reps.
- LOAD – 70 to 80% of 1RM.
-STRETCHES:
SATURDAY – DAY 6 – BACK + REAR DELTOID + BICEPS
STRENGTH
-NAME OF EXERCISES.
BACK REAR DELTOIDS

RACK PULLS CABLE REAR DELT PULLS.
BARBELL ROWS. BICEPS
BARBELL SHRUGS. SPIDER CURLS.
PULL UPS OR CHIN UPS. DUMBBELL HAMMER CURLS SEATED.
- REPS – 12, 10, 8 reps.
- LOAD – 70 to 80% of 1RM.
-STRETCHES:
2. SHISHU ASANA.
SUNDAY – DAY 7 - CARDIO
-WARM UP – 5 TO 7 MINUTES OF LITE JOGGING.

-TYPE/MODE – INDOOR – H.I.I.T. Training.
-REST [in case of Interval Cardio Training]
- In between every bout take 3 minutes rest.
- Take the THR to 60 to 70% of THR [between 148 to 160 bpm as per the calculations
shown below and be there for 30 sec [max], and then walk for 3 minutes to recover from this
bout.
-DURATION – total duration 30min to 40min.
-INTENSITY – 60 to 70% of THR
HEART RATE TRAINING CALCULATION:
RHR – 70 BPM
MHR = 220 – AGE = 220 – 21 = 199 bpm.
HRR = MHR – RHR = 199 – 70 = 129bpm
THR zone = [HRR * %]+RHR = [129 * 70/100]+70 = 160 bpm
And for 60% = [129*60/100]+70 = 148 bpm
-WARM DOWN.
Lite walking or jogging for 3 to 5 minutes.
-STRETCHES.
1. Utanasana [touching your feet with finger tip and also holding your calfs for 15 seconds]
2. Matsyasana [fish pose]
3. shishu asana.
Note – hold each stretch for minimum 15 seconds.

EXERCISE PRESCRIPTION – 2
4 TO 6 WEEKS
DAY 1 – LEGS ONLY
STRENGTH
-NAME OF EXERCISES.
LEGS
BARBELL SQUATS LEG EXTENSIONS
HACK SQUATS REVERSE
STIFF LEGGED DEADLIFTS [ALT week BB
and DB]
LEG CURLS
-SETS – 4 TO 5 SETS per exercise [if possible 4].
- REPS –8, 6, 3, 2 reps.
- LOAD –80 to 90 % of 1RM.
-STRETCHES:
2. Vajrasana [seated with knee folded and sitting on shin bone].
4. Psoas major stretching [because client sits for 8 to 9 hours a day]
DAY 2 – SHOULDERS + CORE
STRENGTH
-WARM UP –8 to 10 minutes jogging + 2 to 3 sets of Suryanamaskar.
-NAME OF EXERCISES.
SHOULDER CORE
MILITARY PRESS CRUNCHES
SEATED OVERHEAD PRESS HYPEREXTENSION [LYING]
DB LATERAL RAISES OBLIQUE CRUNCHES
DB FRONT RAISES PLANK HOLDS
SPIDER PUSHUPS
-SETS – 4 TO 5 SETS per exercise.
- REPS – 8, 6, 3 reps.
- LOAD –85 to 90 % of 1RM.
-DURATION – the total exercise session should take 90 TO 120minutes.
-STRETCHES:
DAY 3 – BACK + BICEPS
STRENGTH
-WARM UP –8 TO 10 minutes jogging.
-NAME OF EXERCISES.
BACK
DEADLIFTS
DUMBBELL ROWS. BICEPS
DUMBBELL SHRUGS. PREACHER CURLS BARBELL.
LAT PULL DOWN. DUMBBELL CURLS SEATED.
SETS – 4 TO 5 SETS per exercise.
- REPS – 8, 6, 3 reps.
- LOAD –85 to 90 % of 1RM.
-STRETCHES:
2. SHISHU ASANA.
DAY 4 – CHEST + TRICEPS
STRENGTH
-WARM UP –8 TO 10 minutes jogging + 2 to 3 sets of Suryanamaskar.
-NAME OF EXERCISES.
CHEST
DECLINE BARBELL BENCH PRESS
INCLINE DUMBBELL FLYS
CABLE CROSS. TRICEPS
INCLINE DUMBBELL BENCH PRESS. CABLE PRESS DOWN.
BARBELL SKULL CRUSHERS
-SETS – 4 TO 5 SETS per exercise.
- REPS –8, 6, 4, 2 reps.
- LOAD –80 – 90 % of 1RM.
-STRETCHES:
DAY 5 –- CARDIO
-WARM UP – 5 TO 7 MINUTES OF LITE JOGGING.
-TYPE/MODE – INDOOR – H.I.I.T. Training.
-REST [in case of Interval Cardio Training]
- In between every bout take 3 minutes rest.
- Take the THR to 70 TO 85% of THR [between 160 - 194 bpm as per the calculations
shown below and be there for 30 sec [max], and then walk for 3 minutes to recover from this
bout.
-DURATION – total duration 30min to 40min.
-INTENSITY – 70 to 85% of THR
HEART RATE TRAINING CALCULATION:
RHR – 70 BPM
MHR = 220 – AGE = 220 – 21 = 199 bpm.
HRR = MHR – RHR = 199 – 70 = 129bpm
THR zone = [HRR * %]+RHR = [129 * 70/100]+70 = 160 bpm
And for 85% = [129*85/100]+85 = 194 bpm
-WARM DOWN.
Lite walking or jogging for 3 to 5 minutes.
-STRETCHES.
1. Utanasana [touching your feet with finger tip and also holding your calfs for 15 seconds]
2. Matsyasana [fish pose]
3. shishu asana.
Note – hold each stretch for minimum 15 seconds.
NOTE – FROM NEXT DAY, AGAIN REPEAT DAY 1 TO 5 AND SO ON.

Esa Case Study

Hochgeladen von

Dokumentinformationen

Originaltitel

Copyright

Verfügbare Formate

Dieses Dokument teilen

Dokument teilen oder einbetten

Freigabeoptionen

Stufen Sie dieses Dokument als nützlich ein?

Sind diese Inhalte unangemessen?

Copyright:

Verfügbare Formate

Esa Case Study

Hochgeladen von

Copyright:

Verfügbare Formate

ESA – ACSM- CASE STUDY

BY – Dr. Shreyash Gujrathi.

NAME – Mr. Saurabh Pawar.

HEIGHT – 174 cms [5’ 8”].

WEIGHT – 71.50kgs [157.30 LBS].

BMI – 24.4 kg/meter.square.

FAT – 21.3% [15.71 kgs].

MEASUREMENTS [in centimeters] –

Neck – 16” [40 cms].

In shoulder girth – 18” [45cms].

Bi-acromial girth – 20”[50.80cms].

Arms [extensed] – 14” [35.56cms].

Arms [flexed] – 16”[40cms].

Chest [deflated] – 38” [96.5cmc]

Chest [inflated] – 39.5” [100.3cms]

Upper abdominal girth – 34” [86.36cms]

Naval girth – 33” [83.82cms]

Waist line – 32” [81.28cms]

Hip circumference – 36” [91.44cms]

Thigh circumference [right] – 24” [60.9cms]

Calf circumference – 15” [38.1cms]

LIFESTYLE [sedentary/active/sports] – active [but irregular exercise, approx. 3 times a week].

SCREENING AND FITNESS TESTING

ROCKPORT 1 MILE WALK TEST.

1 MILE COMPLETED IN 15MINUTES 15 SECONDS

= 132.853 – [0.0769 X 157.30] – [0.3877 X 21] + [6.315 X 1] – [3.2649 X 15.15] –

= 132.853 – 12.09 – 8.14 + 6.315 – 49.46 – 24.25.

YMCA’s sit and reach test:

1RM of Bench Press – 75 lbs

1RM of Squats – 135 lbs

1RM of Conventional Deadlift – 80 lbs

1 minute Push up test – 40 push ups.

1 min Squat test – 58 squats.

1 min Bent knee curl up test – 46 reps.

B.P. – 118/78 mmHg.

H.R. – 75 bpm [radial pulse]

CURRENT MEDICATION – Nothing specific, taking Tab.Biotin for hairfall.

MONDAY – DAY 1 – LEGS + LATERAL DELTOIDS

-WARM UP – 7 to 8 minutes jogging.

LEGS LATERAL DELTOIDS

-SETS – 3 SETS per exercise.

- REPS – 12, 10, 8 reps.

- LOAD – 70 to 80% of 1RM.

-DURATION – the total exercise session should take 60 to 90 minutes.

-WARM DOWN – 3 to 5 minutes of lite jogging.

3 holds of each stretch.

1. Standing/seated toe touch [hold for atleast 12 to 20 sec]

2. Vajrasana [seated with knee folded and sitting on shin bone].

4. Psoas major stretching [because client sits for 8 to 9 hours a day]

TUESDAY – DAY 2 – CHEST + FRONT DELTOID + TRICEPS

-WARM UP – 7 to 8 minutes jogging + 2 to 3 sets of Suryanamaskar.

CHEST FRONT DELTOIDS

-SETS – 3 SETS per exercise.

- REPS – 12, 10, 8 reps.

- LOAD – 70 to 80% of 1RM.

-DURATION – the total exercise session should take 60 to 90 minutes.

-WARM DOWN – 3 to 5 minutes of lite jogging.

3 holds of each stretch.

1. Standing shoulder abduction against the wall [for pectoralis major]

2. Doorway stretch [for pec major and anterior deltoids]

3. Bent elbow cross hand stretch.

-WARM UP – 7 to 8 minutes jogging.

BACK REAR DELTOIDS