Personal trainer (Issa). Health, Medicine, Nursing Case Study

Student Name
Professor Name
Course
Date
Personal Trainer
Introduction and Initial Findings
The first step to establishing a good relationship with a client is understanding her lifestyle. I arranged a face-to-face meeting with Diana where we discussed different aspects of her life, including her eating and sleeping habits. The data was collected based on her weight, height, and body mass. It looks like Diana is now ready to start her exercises to lose get rid of extra pounds and tone up for the winter. She told me that she had been doing yoga, swimming, and dancing before her pregnancy and that she feels more confident when her weight is maintained something around 135 lbs (which is now 165 lbs).
BMI = Weight / Height*Height * 703 = 165 lbs / 67in*67in * 703 = 24.9
Diana’s resting heart rate is 75, which is perfect for any woman at 37. I have found that her body fat is the result of her pregnancy as well as the laziness she showed during that time. She would have to work really hard to lose weight that she has been carrying since the delivery of her baby.
Suitable Exercises, and Methods of Evaluation and Assessment
Based on the data collected during our first meeting, I am now able to design her exercise plan. She will have to perform PVC pipe, such as barbells, machine exercises, and dumbbells to get the desired results. From the first day of her training to the fifth day, Diana would have to do a number of low-profile exercises that would help her boost her confidence level (2002). The first fitness assessment would be carried out during the same period, and its results will be kept for future use. From the second week till week 7, she would do basic to advanced exercises and her muscle strength will be measured in the following way:
Flexibility – zipper stretch and reach
Strength of Muscles – 1RM leg press and 1RM bench press
Endurance of Muscles – 60 seconds max set of pushups and sit-ups
Cardio Endurance – 15 minute walk or jogging or biking, along with pulse recovery test
Initial Fitness Assessment Results and Their Analysis
63500043180
This image shows variations in her muscle strength, aerobic endurance, flexibility level, and muscle endurance. I am now clear that Diana is not as flexible as other ladies of her age. She would have to be trained in this regard. Her body needs more flexibility as her muscles have become weak as the result of pregnancies. Yoga and the brisk walk will be prescribed to Diana throughout the program to help her boost her confidence, gain muscle flexibility, and shed extra pounds instantly (2012).
9525276225
This figure clarifies how the 12-week training session of Diana will move on.
Complete Exercise Plan
During the first week, she will be introduced to some basic exercises and equipment. From the second to fourth weeks, she would be told how to do basic to advanced exercises to gain body strength and flexibility. The fifth week will consist of intense exercises, and the 7th to 9th weeks will be devoted for the fitness assessment. Finally, from the 10th to 12th week, we would optimize aerobic endurance capacity, making Diana realize that she is now on her way to get rid of obesity in next few days. Even when her training session ends, I will encourage Diana to continue her exercises. In fact, she can bring equipment at home to maintain her physic months after months (2002).
914400743585MesocycleIntroduction & 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, then client will execute focusing on proper 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"



Diana’s Training Program for 1st Week
MesocycleBase Fitness
Week 2-6
Goals Gain confidence with exercises, begin with light weight, slow and gradual progression 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. 3
days/week. Increase load by 5% between sets.
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)

Warmup


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 similiar stretching


20 min






WEDNESDAY (Upper Body Strength)








Warmup


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 pulldown

3

12-10-8

90 sec





Cable flyes



2

15-10

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)