ISSA Certified Fitness Trainer, Final Exam: Case Study 1 (Selina Kyle)
This is a revision order. The original paper can be found in the files.
These are the professor's comments:
Case Studies Section – ***changes required***
• With regards to your program design, you are required to include a full 12-week PERIODIZED training program. Please also provide a more in-depth explanation and/or validation behind the different aspects of your program, including any resistance training, cardiovascular training, or flexibility training in your case studies. If you have not done so already, please review the Sample Case Study Answer provided to you in your Practice Examination. In addition, it may help if you review pages 361-452 in your text which is Unit 12 to Unit 20.
Please review the instructions below carefully revise according to the original instructions and the professor's notes. Thank you.
Instructions:
This section of your final exam provides you with an opportunity to apply all of the information you have learned throughout the course to the work that you will be doing as a certified professional.
You will be presented with two client profiles, and will be asked to design a 12-week periodized program for each client. In addition to describing the logistics of the program, you will also be asked to explain why you have designed the program the way that you have.
Approach these clients as you would approach a real-life situation. Your client should be able to take your program and put it into practice without having to contact you for explanation of what to do or why to do it.
Before you finalize your submission, make sure your program passes the following tests:
- Is the training program that you are designing appropriate, safe, and effective for the client, given the client's physical abilities and primary goals?
- Could you defend your program from a legal standpoint? Who would be held liable if your client was injured during training because of either lifting too much weight or exceeding a certain heart rate?
- Is your program justifiable from a business standpoint? Are you professional with your current clients? Would they refer their friends, family, or colleagues to you based on the guidance that you provide in your program design?
- Imagine that YOU are the paying client. Would you feel that your money was well spent if you were handed the training program/dietary recommendations?
Case Study 1
Calculations: Calculate the client's target heart rate using the Karvonen formula.
Training Program: Design a full 12-week periodized training program for the client described in the Client Profile. Be very specific as you design the training program. This is an opportunity for you to demonstrate your full comprehension of the information and concepts discussed throughout the course. List the types of exercise, duration, sets, reps, rest intervals, and so on.
Include the following in your case study submission:
- A description of your professional responsibilities as discussed in the stages of the drawing-in process (Unit 12)
- Discussion of any fitness tests, methods of evaluation, and data collection used to assess and evaluate the client's needs
- Specific conditions that you have identified in the client profile
- A fully detailed 12-week comprehensive and periodized training program including specific exercises, sets, repetitions, suggested rest times, etc. Use an integrated approach in your program recommendations.
- Specific and detailed nutritional strategies and an explanation as to how the strategies will assist the client in meeting energy needs
- Explanation for your chosen assessment, programming, and nutritional recommendations. (Be sure to reference course concepts when discussing rationale for your recommendations.
Keep in mind that a client should be able to take your program and put it into practice without having to contact you to clarify what you intended by your recommendations or to explain parts of your program.
Don't forget your explanation for WHY you listed and recommended what you did. Reference the concepts and theories covered in the course. Be sure to address why the program and exercises recommended are appropriate for the specific client given the client's history, current abilities, and intended goal(s). For example: if you are developing a program for a beginner client without any resistance training experience, explain how your program addresses the lack of experience, initial need for foundational development, process by which you would safely progress the client, etc. Tying your program to course concepts is a critical component of your case study.
• With regards to your program design, you are required to include a full 12-week PERIODIZED training program. Please also provide a more in-depth explanation and/or validation behind the different aspects of your program, including any resistance training, cardiovascular training, or flexibility training in your case studies. If you have not done so already, please review the Sample Case Study Answer provided to you in your Practice Examination. In addition, it may help if you review pages 361-452 in your text which is Unit 12 to Unit 20.
• With regards to your nutrition, you need to provide a more comprehensive nutritional strategy for each client specific to their particular dietary needs. We would like for you to provide both general and specific dietary guidance, and nutrition recommendations for your client, so as to provide them with guidance that could assist them in achieving their goal(s), while providing them ample energy to do so. We would like for you to go beyond simply stating the clients’ BMR/DCE or their required daily protein, carbohydrate and fat requirements, but to explain your reasoning behind your calculations as well. Please review Units 17-20 in your text book pertaining to nutrition and dietary guidance.
• In addition, please be sure that you provide a definitive connection between your initial evaluation, the assessments you chose, the actual exercise program design, the nutrition strategy, and how each aspect will most effectively assist them in achieving their goal(s). If you have not done so already, please review the Sample Case Study Answer provided to you in your Practice Examination. In addition, it may help if you review pages 361-452 in your text which is Unit 12 to Unit 20.
Review the Client Profile below.
Client Profile: Selina Kyle
Age: 31
Gender: Female
Resting Heart Rate: 70 bpm
Height: 5'7"
Weight: 159 lb
Body Fat Percentage: 33%
Background and Goals: Selina just had her first baby a couple months ago and is determined to shed excess pregnancy pounds before summer. Selina has very limited exercise experience. She did not play high school or college sports. Prior to having her first child, she did like to hike, go out dancing, and take the occasional yoga class. She is eager to start a program to lose the baby weight. She can dedicate 3 or 4 days per week to exercise and is willing to sign on for 12 weeks to start.
Review the Client Profile
Case Study 1 (Selina Kyle)
Student’s Name
Institution
Course
Date
Professional Responsibilities
Professional responsibilities will remain achieving the goals of the training program that is assisting Selina Kyle lose baby weight. The first phase of the program will be the introduction of the trainers. This stage will ensure that Selina will be able to comply with the requirements of the program. The second phase will involve analyzing the data of the client by Interviewing and spending quality time with Selina.
Calculation
BMR calculation
The formula of calculating BMR is as follows
BMR (calories need by the body on daily basis)
Whereby it can be calculated as 66 + (6.23 x weight (pounds) + (12.7 x height (Inches) - (6.8 x age)
Therefore the solutions will be
=66 + (6.23 X 159) + (12.7 X 5.7) + (6.8 X 31)
= 66 + 990.57 + 72.39+ 210.8
= 1339.76 is the BMR of Selina Kyle
BMI Formula
The formula for calculation BMI is as follows
BMI = [Weight in Pounds/ (Height in inches x Height in inches)] x 703
Therefore the solution for Selina’s BMI will be
(159/ (67X67)/ 703
BMI of Selina Kyle is 24.273 so according to the weight status of Selina with standards of BMI chart (mentioned below), it falls in the category of normal weight (18.5 to 24.9 are considered as normal weight).
Calculating Heart Rate
The formula of calculating heart rate is as follows
Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR
Max HR = 220 - 31(Age) = 189
Other calculations
60% intensity will be calculated as follows
Target HR = ((189 - 70) x 0.6) + 70 = 141.4 and this is the minimum training heart rate of Selina Kyle)
80% intensity will be calculated as follows
Target HR = ((183 - 70) x 0.8) + 70 = 165.2 and this is the maximum training heart rate of Selina Kyle)
Therefore the overall training heart rate zone of Selina Kyle will be 141.4-165.2 beats per minute.
Summary of the case Study
As mentioned earlier, Selina Kyle has had limited exercise experiences, and she did not engage in sports at college and high school. Before Selina conceived her first child, she would go hiking, dancing and even took yoga classes occasionally. According to the BMI and BMR results, it seems that she is overweight and she has a lot of visceral fats on her body. Since she wants to lose the excess baby weight, the best starting approach is to lose the weight as maximum as possible with the scheduled 12-week exercise plan. This is because concentrating on muscle exercise is not essential during this period. The main focus of this training program is for Selina to lose possible weight and attain muscle power.
The first strength of the program is starting the exercise, the initial training and the test that can be performed on Selina so that the 12-week schedule can be designed. The first test for the next program will be assessing her body compositions because her BMI is a little bit high. This test will include the measurements of weight and the waist circumference. The average waist circumference of women should be 37.5, and this shows that Selina is at high risk of getting diseases because of high visceral fat. Additionally, Waist-to-Hip Ratio and Waist-to-Height Ratio, and standards illustrate that healthy woman should have WHtR that ranges between 0.42 and 0.48. This is very different from the results attained from Selina’s findings because the inches of her waist is 38 and she has a WHtR of 0.84.
The second test will be the abdominal plank position and the standard time would be two minutes. Since Selina is on her initial stage, it is very imperative for her to learn how to build abdominal muscles and reduce stomach fat. Selina can be able to hold this position for 40 seconds, and this shows that she has little abdominal muscle strength.
The third test will be sitting and rising test. This test includes Selina learning on how to rise while he is seated on the floor on a variety of positions. The standard test for this test is a score of 0 to 5 for every movement and a total of 10, and this is the highest score. During this score, Selina got a score of 4. The cardio test which tests the isokinetic, abdominal strengths was also used. She was not also9 to walk on the treadmill, and this showed that cardio exercise would be crucial. According to the data, some of the primary considerations for Selina Kyle would be having a diet plan and training exercise.
Work out Description
The main aim of this plan is to get rid of visceral fats, excess baby fat and get into her desired shape in 12 weeks. This will not be easy for Selina. It will also depend on what she eats, and enough exercises. The primary goal of Selina is to lose fat and get in shape, maintain her muscle weight within the shortest time possible.
The 12-week plan
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 right shoulder.
Sit and reach
Finger tips 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, durations, intensity and sets will vary to ensure the best and prominent results.
171450-107950
MesocycleBase Fitness
Week 2-6
Gain confidence with exercises, begin with light weight, 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 - 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
Bench press
3
10-8-6
90 sec
Wt: 25-35-45lb
Barbell row
3
12-10-8
90 sec
Dumbbell tricep kickback
2
12-10
90 sec
Dumbbell curls
2
12-10
90 sec
Machines
Sets
Reps
Rest (sec)
Comments
Overhead press
3
12-10-8
90 sec
Overhead pull-down
3
12-10-8
90 sec
Cable flyes
2
5-10
90 sec
Cardio
Duration
Intensity
Comments
Treadmill
30 min
RPE 11-12
"Fairly light" intensity
Mobility
Yoga or similiar stretching
20 min
FRIDAY (Core and Bodyweight Exercises)
Warmup
Treadmill
5 minutes
...
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