Reference no: EM133570030

Question: By utilizing our textbook, ACSM GETP, and the provided articles and resources - (feel free to explore other evidence-based resources, and provide references for the "other" resources, if you use them) - please develop an exercise prescription that will safely and effectively address Kara's weaknesses (needs) while taking into account her likes and dislikes and her goals to improve the low back pain she is experiencing. Her doctor has recommended exercise and physical activity in the treatment of her chronic low back pain and no medication was prescribed. Remember that she is apprehensive about re-starting exercise since she does not want to aggravate her back and neck as she already has pain. When someone is apprehensive because they anticipate pain, we want to make certain the exercises we prescribe are appropriate so that she does not experience pain or only some discomfort. This will allow her to begin to feel more comfortable and begin to trust you and her confidence will grow. Also, remember that she is embarrassed about her appearance and her weight gain over the years.

Here are her stats:

Height: 5'4" (62 inches)
Weight: 160 lbs.
BMI: 27.5 (overweight category)
Waist Circumference: 36 inches
Hip Circumference: 43 inches
Waist-Hip ratio: 0.84 (moderate health risk)
NOTE: As you develop her exercise prescription, keep in mind that some exercises may be difficult for her to perform due to weight issues, including some stretching activities. For example, someone with a large waist girth may have difficulty in doing a knee-to-chest stretch effectively. Choose exercises that you believe she will be able to successfully complete. She also may be anticipating pain so make certain you start slowly to avoid triggering pain.

INSTRUCTIONS: (4 steps)

Step 1 - exercise prescription (ExRx) for Kara to help her to reduce her low back pain.

Step 2 - Use tables or an Excel spreadsheet for each part to keep your information organized and easy to read. These would be written and organized in a way that Kara can easily understand and follow the ExRx for her low back pain.

Step 3 - EXERCISE PRESCRIPTION SHOULD INCLUDE THE FOLLOWING COMPONENTS:

PART 1: Briefly describe -
Write a brief summary of Kara's low back pain and include her daily physical activity level, and the factors you believe are contributing to her low back pain. Pretend that I have no idea of Kara and what her issues as well as needs and wants are.
Identify Kara's needs - identify specific muscular weakness or tightness areas, including the muscles and/or muscle groups that can contribute to low back pain. Also include her current lifestyle and occupational habits that may be contributing to LBP.
Identify at least 3 outcomes you expect Kara to achieve (over time, you would vary exercises and intensities but you do not need to do that for this assignment). (Hint - "improved flexibility" is too vague - be more specific... improved flexibility of what specifically?)
PART 2:
Exercise Prescription Components to include -
WARM-UP - specific to the exercises you will have her perform, according to your exercise prescription (include exercises, duration, intensity, length of warm-up)
CARDIO - FITT recommendations for health benefits for Kara (go by the FITT table for cardio and focus on the recommendations for health benefits)
STRENGTHENING EXERCISES - exercise prescription targeting the muscles, muscle groups, and even tissues (connective), involved in low back pain. Focus on bodyweight exercises.
Total of 8 different body weight exercises - 3 exercises for trunk strengthening; 3 exercises for hip/gluteal strengthening; 2 exercises for erector spinae strengthening (No deadlifts or loaded weight-bearing that can aggravate LBP)
Include number of sets, reps
Hint - posterior chain (refers to the muscles and structures of the back of the legs and up the spine)
FLEXIBILITY- focus on the purpose of flexibility in a LBP intervention and the type(s) of flexibility (static, dynamic, proprioceptive neuromuscular facilitation - PNF) that will be most appropriate.
Include 4 stretches that can reduce low back pain (use the FITT principle) and include the reps, sets, and/or duration of each flexibility exercise.
COOL-DOWN - a purpose of the cool-down is to enhance gains to support symptom reduction. Briefly discuss what would be best for Kara and why.