* Case Study 1 Steve Rodgers/Case Study 2 Diana Prince

Steve Rogers Roger’s BMI= 1,905.74 BMR Roger’s BMR= 24.1
Client Calculations (Heart rate) using the Karvonen formula: Roger’s target heart rate at 60%: = 139.8 Roger’s target heart rate at 80% = 166.4 Before commencing the training program, I will first check Steve’s medical clearance from a physician to confirm that he can proceed with the training. Additionally, I will also conduct a few tests to ascertain his strengths and weaknesses. These will include conducting the overhead squat muscles test (overactive-underactive test), push-up test, and a squat test. These tests will enable me assess Steve’s muscle and body strength on his front, back, and side. Additionally, the squat test will to assess Steve’s lower body strength and weight and his readiness to start the training program. Lastly, the test will enable me to test Steve’s upper body strength as he awaits the training. Given Roger’s health, weight profile and previous information, I will make the appropriate plan that will help him build muscle and put on some weight within three months. The periodized training program (attached below) will focus primarily on moderate to heavy weight lifting using various exercises that will enhance his weight. In addition to strength training, I will also design an aerobics program, both of which will help Rogers improve his athletic performance and his physical fitness, as well as gain lean muscle mass within three months. Steve’s training program will involve a combination of both aerobics and resistance program that will improve his entire physical fitness and athletic performance. Steve’s periodized training program will focus on different trainings that differ not only in intensity and volume, but also in specificity, thus ensuring risks of injury are minimized and his strength and performance is enhanced. Therefore, the program will focus on improving hypertrophy, endurance, basic strength and power strength within the 12 weeks. I will also recommend an appropriate nutritional uptake within the three-month period. The nutritional strategy will include high-protein and high fiber food content, as well as high mineral and essential body vitamins. During high intensity mesocycles, Steve will require more carbs since higher amounts of calories will help him improve his physical strength and performance. Low carb diet is not recommended during rest periods (Dreer and Linley, 2017). Additionally, at least two liters of water is recommended daily during the training period to help in his nutrition and body performance. I will encourage him to record his daily caloric requirements in a dietary log to ensure consistency during the program. Steve Rodger’s 12-week periodized training program Weeks 1 to 4: Hypertrophy and Endurance
Cardio: 20-30 minutes for three days a week for the first two weeks. Increase to 30-40 minutes running in the next two weeks. Weeks 5 to 8: Basic Strength Cardio: 20-30 minutes for three days a week for the first two weeks. Increase cadio excercises to daily for the next two weeks.  SHAPE \* MERGEFORMAT 
 Weeks 9 to12: Strength and Power Cardio: 20 minutes for seven days a week for the four weeks. Reduce the number of sets from 3 to 2 for weeks 9-12. Conduct two cardio excercises with 20-minute intervals.  SHAPE \* MERGEFORMAT 
 Diana Prince Diana’s BMR = 1667.85 Diana’s BMI = 27.5
Client Calculations (Heart rate) using the Karvonen formula: Diana’s target heart rate at 60% = 139.8 Diana’s target heart rate at 80% = 161.4 Before starting the training program, I will first check Diana’s medical clearance from a physician to confirm that she can proceed with the training. As per Diana’s BMI and BMR results, she is already overweight and has not been active for close to a decade. Diana’s primary goal is to look and feel good. This will require a training program that focuses on losing as much weight as possible within three months and retain a healthy status on her BMI. Additionally, I will take Diana’s waist circumference measurements. The training program will also focus on reducing Diana’s visceral fat. Additionally, I will also take Diana’s Waist-to-Hip Ratio and Waist-to-Height Ratio that will guide her towards reaching her goals. Since Diana has not been active for a long time, I will conduct the abdominal plank position test. The test, that takes roughly two minutes, will be critical in helping Diana build abdominal muscles and decrease the stomach fat. The test will confirm her ability to withstand the training program for 12 weeks. Another essential test is the sitting-rising test that will help predict Diana’s longevity and endurance. This test is vital since Diana has not been active for some time. Further, other tests will be performed to estimate Diana’s readiness during the training program. These include running for about five minutes on the treadmill, isokinetic strength tests, and abdominal strength tests. These tests will help in designing the appropriate physical activity and cardio exercises (attached below) that will help Diana shed excess weight, reduce body fat, and get in a comfortable body shape and maintain muscle mass within 12 weeks. Nutritional strategy will involve uptake of appropriate portions of the essential macr...