12-Week Training Program for Selina Kyle

Case Study Selina Kyle
Author`s Name
Institution Affiliation
12-Week Training Program for Selina Kyle
Introduction
31-year-old Selina Kyle is a new mother who is looking to shed extra pounds, and for this purpose, I have designed this 12-week training program. One of the major things we need to pay attention to what is consistent and regular consistent, a genuine concern for the success of the client and regular supervision. First of all, I would like to draw the client’s attention to the fact that she should change her lifestyle. As is evident from this case study, Selina Kyle has never done tough exercises, which means it is going to be difficult for her to move on, but with proper concentration and attention, she can achieve the desired results. Besides doing the said exercises, Selina Kyle will have to change her dietary habits and opt for what is natural and good for her health. I called her to the office during working hours and asked some questions regarding her health, concerns, and expectations.
The Findings of the Interview
Selina Kyle told me that she had her first child a few weeks ago and is now ready to start the training program. She looked determined to get rid of obesity but does not have much experience with sports or exercises. In the past, she did yoga, hiking, and dancing, but after her marriage and pregnancy, she could not concentrate on her physical beauty. Based on the data I collected during the interview, her BMI (body mass index) is 24.9. It is within the normal range, but Selina Kyle said that she is interested in shaping her figure and that her weight has always been between 130-135 lbs. The following figure shows the calculations of her BMI.
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Her resting heart rate (RHR) is 70, which is ideal for any male or female of her age. Based on this resting heart rate, I used the Karvonen formula for calculating the target heart rate (THR) for both 70 percent and 85 percent along with the maximum heart rate (MHR). The range of her target heart rate is 153 beats per minute to 171 beats per minute, and this equates to 60 percent to 80 percent of Selina Kyle’s VO2max. I will use it to gauge the intensity level of the client in the presence of an HR monitor. The final calculations are as follows.
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The body fat of the client is measured to be 33 percent, which comes under the category of Clinical Obesity. Due to her health history, lack of exercises and current level of fitness, it will be tough for Selina Kyle to get rid of post-pregnancy weight instantly, which means she will have to do the exercise regularly and follow the given directions to achieve the target weight. Most doctors recommend that women like Selina Kyle should begin exercises eight weeks after the birth of the child. She seems to have poor sleeping habits, which may cause problems for Selina in the long run. Once she made the payment, I provided Selina Kyle with the details of the training program, which are as follows.
Fitness Tests, Data Collection, and Methods of Assessment and Evaluation
In the first two sessions of the training, I will introduce Selina Kyle to every single equipment and exercise and will explain how she will use the equipment while in the gym. For instance, I will teach her how to perform with the PVC pipe and how to take maximum advantage of machine exercises, dumbbell, and barbell. Every Friday, I will conduct a fitness test to determine whether Selina Kyle is on the right track or not. The results of these fitness tests will be compared with each other at the end of the training program. Initially, the following assessments will be done.
* Flexibility – zipper stretch and sit/reach.
* The Strength of Muscles – 1RM leg press, 1RM bench press.
* Cardio Endurance – 12-minute walk/jog or bike, and pulse recovery step test.
* Muscle Endurance – 1 minute max set sit-ups, max set of pushups.
The Results of the Basic Fitness Assessment
The following figure shows the results of the basic fitness assessment. The ratings in the right columns have been taken from the ISSA text for females aging from 30 to 39.
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A brief analysis of the client’s fitness assessment shows that her muscles are not flexible. It is due to her consistent and long-term negligence of yoga and other physical activities. If she had done some exercises or a morning walk, she would never have problems like this. However, Selina Kyle is determined, which is a plus point since she will have to make tough upper body and lower body exercises to get rid of post-pregnancy weight within the set time.
The Training Program
Based on the data I collected, it was easy for me to design a comprehensive 12-week training program for the client. The following figure is the summary of how the training will be done in the next twelve weeks to get the desired results.
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The First Week
In the first week, Selina Kyle will be introduced to the gym, exercises, and equipment. I will also teach her how to use different types of equipment and machines, explain the best body movements, and help her adjust the equipment according to her height, weight, and requirements.
Mesocycle

Introduction & Familiarization





Week

1






Goals

Introduction to equipment & exercises. Complete basic assessments.









Strength Routine

Initial exposure to all exercises and modalities. Focus on proper form and safety



considerations. Conduct initial muscle strength/endurance tests.



Cardio Routine

Conduct initial aerobic endurance 12 min test. Light cardio each session.
















Monday

Introduction, demonstration, and familiarization with equipment and exercises


Tuesday

Off (recovery)






Wednesday

Introduction, demonstration, and familiarization with equipment and exercises


Thursday

Off (recovery)






Friday

Basic assessments (flexibility, muscle strength, muscle endurance, aerobic endurance)


Saturday

Off (recovery)






Sunday

Active rest (yoga, hike, or walk)











MONDAY (Introduction, demonstration, and familiarization)


Warmup

Treadmill or stationary bike


5 minutes





Static/dynamic stretching


5 minutes











All exercises will be demonstrated first, and then Selina Kyle will focus on the most appropriate form.


Free Weights


Sets

Reps

Rest (sec)

Comments/Weight


Deadlift


1

5

1 min

PVC pipe


Backsquat


1

5

1 min

PVC pipe


Bench press


1

5

1 min

PVC pipe


Overhead press


1

5

1 min

PVC pipe


Dumbbell Flyes


1

5

1 min

3 lb DB


Bent over barbell row

1

5

1 min

PVC pipe


Barbell upright row


1

5

1 min

PVC pipe


Dumbbell tricep kickback

1

5

1 min

3 lb DB


French press


1

5

1 min

PVC pipe


Dumbbell curls


1

5

1 min

3 lb DB


Hammer curls


1

5

1 min

3 lb DB


Barbell shrugs


1

5

1 min

PVC pipe


Machines


Sets

Reps

Rest (sec)

Comments


Leg press


1

5

1 min

No weight


Seated leg curls


1

5

1 min

No weight


Seated leg extensions

1

5

1 min

No weight


Standing calf raises


1

5

1 min

No weight


Overhead pulldown


1

5

1 min

No weight


Seated row


1

5

1 min

No weight


Cable tricep extension

1

5

1 min

No weight


Cable curls


1

5

1 min

No weight


Cooldown

Treadmill or bike


5 min





WEDNESDAY (Foundation and Familiarization)



This workout is the same as Monday's but performed with light weights.





FRIDAY (Basic Fitness Assessments)





Results

Comments




Flexibility

Zipper stretch

L 6", R 10"

Client admits to chronic tightness in the right shoulder.



Sit and reach

Fingertips about 3 inches from toes








Muscle Strength

Bench press 1RM

65

65/159 = .41


"Fair"



Leg press 1RM

225

1RM/BW = 1.42

"Excellent"








Muscle Endurance

Pushups (max set)

12

"Poor"





1 min situps

34

"Good"




Aerobic Endurance

12 min run

0.85

"Very Poor"





Step pulse recovery test

85

"Average"




Week Two to Week Six
From the second to the sixth week, she will have to focus on her cardio fitness and strength of muscles. For this purpose, I will introduce Selina Kyle to the Holistic Training Principle, in which reps, duration, intensity, and sets will vary to ensure the best and prominent results.
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MesocycleBase Fitness
Week 2-6
Gain confidence with exercises, begin with lightweight, slow and gradual progression Goals adding weight based on feedback and recovery. Maintain consistent cardio/mobility.
Initial strength development, determine proper resistance (weight) for GAS principle. Strength Routine Holistic training principle - a variety of rep/set schemes, intensity, frequency.

Cardio Routine

20-30 minutes low to moderate intensity, four days per week. Preference is on fat-





burning and cardio strengthening.








Monday

Legs and hip complex.









Tuesday

Off (light cardio if desired)









Wednesday

Upper body.









Thursday

Off (recovery)









Friday

Core and bodyweight exercises.








Saturday

Off (light cardio if desired)









Sunday

Mobility work.









MONDAY (Lower Body Strength)









Warm-up

Treadmill or stationary bike

5 minutes







Static/dynamic stretching


5 minutes















Free Weights


Sets


Reps

Rest (sec)

Comments/Weight




Deadlift


3

10-8-6

90 sec





Backsquat


3

12-10-8

90 sec

45-65-85lb




Machines


Sets


Reps

Rest (sec)

Comments




Leg press


2

12-10

90 sec





Seated leg curls


2

12-10

90 sec





Seated leg extensions

2

12-10

90 sec





Standing calf raises

3

15

90 sec





Cardio


Duration

Intensity

Comments





Elliptical


20 min

RPE 11-12

"Somewhat hard."




Mobility

Yoga or similar stretching


20 min






WEDNESDAY (Upper Body Strength)









Warm-up

Row


5 minutes







Static/dynamic stretching


3 minutes















Free Weights


Sets


Reps

Rest (sec)

Comments/Weight



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