Obesity and Recent College Graduate

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: A 24 year old recent college graduate comes to you to improve her performance at her favorite sport, softball. She is the catcher. She has a family history of high blood pressure. She does not have any past medical history. She is has a BMI of 26, she has no issues with her blood sugar or cholesterol. She does report excruciating pain 2 days after playing softball, usually just in her quadriceps, which causes her to miss 1-2 practices per week. She is technically overweight according to her BMI, her muscle mass needs to be put in consideration. In general, since she is a catcher she stretches her quadriceps muscles when she squats. A quadriceps strain is what she is suffering from, due to overusing her quads. Before practice a proper warm up should be performed on the muscles strained, meaning to focus on her quads with good stretching and light cardio. Instead of assuming catcher position for practice she should begin a resistance program dealing with her quads, such as using 5 lbs. elastic bands attached to an Olympic bar and performing 5 sets of 10-15 squats to train her muscles and keep them loose. Also incorporating the 5 lbs. band and tying it to the bottom of a pole, wrapping the band around her ankle and keeping feet close together and knees straight, abducting her leg away from the other, strengthening her thighs and hips(3 sets, 10-12 reps each leg). Another exercise is doing stationary lunges only using body weight(3 sets of 10-15 reps) and stepping over hurdles, slowly, to stretch out her hip flexors and hamstrings since they are the antagonists of the quads. Since she is a catcher the exercises should be done at a low intensity with a heart rate just a little above 135 bpm(65%). These exercises should be performed at minimum three times a week incorporated with regular practice, with light cardio at the end of practice including a concentrated stretch of the entire body. The total time of these exercises excluded from regular practice should...
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