12 Week Training Program, Target Heart Rate, Karvonen Formula
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.
Review the Client Profile below.
Client Profile: Diana Prince
Age: 37
Gender: Female
Resting Heart Rate: 75 bpm
Height: 5'5"
Weight: 165 lb
Body Fat Percentage: 31%
Background and Goals: Diana is a 37-year-old mother of two children. She used to exercise fairly consistently (mostly jogging and light aerobic activities) before having kids. Ever since she had her first child 9 years ago, she has not been very active. Diana has her 20-year high school reunion coming up in 3 months (12 weeks). She would like to look and feel her best and is eager and willing to spend the next 12 weeks doing what she can to change her body.
220 - 37 (Age) = 183
183 – 75 (Rest. HR) = 108 à108*0.6 (min intensity) + 75 (Rest.HR) = 139.8 Beats/Minute Her Maximum Training Heart Rate at intensity 80%
à108 x .80 (Max. Intensity) + 75 (Rest. HR) = 161.4 Beats/Minute Professional responsibility Diana seeks to be in better shape and as she is overweight at 165 lb and 5’5. It is necessary to inform her about the different possibilities for the routines and how this is aligned with her goals. Advising her important to avoid exhaustion and fatigue that would hamper her ability to meet her fitness goals. I will update her on a weekly basis to determine whet the program needs to be tweaked and what needs to be changed to achieve better outcomes. Fitness professionals ought to review research on physical fitness to strengthen professionalism and help the client meet their goals. I would ensure that there is medical clearance, and the client has not indicated any medical issues that affect her ability to meet her goals during the training program intensity will increase over time. This is necessary to ensure that the exercise is safe and effective to meet the client needs. To ensure that the there is appropriate fitness assessment I would seek her health history, lifestyle factors as well as her current fitness. Since Diana has not been very active this will be taken no consideration when designing the personal fitness schedule. Diana’s fitness history shows that her inactivity will influence fitness and efforts to minimize risks will be prioritized as there are high during the early stages of the programs for one not used being fit. Fitness trainers need to ensure that they take into account the client’s goals as this guides them in identifying the appropriate exercise methods and achieving realistic goals. The client wants to be fit in 12 weeks time when she meets up with her former school mates. Hence, I will educate her about the exercise program success and how her health behaviors affect the ability to meet her goals. In all my interactions I would maintain respect and professionalism while advising her as this will help to adopt healthful behaviors to improve outcomes during and after the program. As the client’s goals are integrated into the workout program to improve outcomes, this will influence the effectiveness of the interventions. if the client is able to track exercise behavior, then it is more likely that she will met her goals. For someone who needs to remain active even after the workout programs are complete, and her lack of experience influence will scheduling. Fitness professionals seek to understand the client needs and this includes whether they are beginners in the out programs like Diana. The client took the first step to actualize her goals by seeking professional fitness help, this is an indicator that they she is willing to go the extra mile even when she will face difficulties adapting in the early phase of the workout program. Fitness tests I would record weight levels on a consistent basis, while measuring changes of the arms, waist line chest and thighs. The test also focuses on power, strength and endurance as it is expected that there will be gradual improvements so she can exercise properly. The goal is to lose weight without composing health and maintaining the normal weight levels. Weight management will boost health, where a 16 pound weight loss and more will be ideal as she will weigh less than 149 pounds and her BMI will be within the normal range. Because of the client is overweight there is also waist measurement as those overweight are more likely to carry excess body fat around the middle. This indicates the likely risk of developing health problems and this is especially because the excess body fat. The waste measurement can indicate whether there are high internal fat deposits, and together with the BMI these measures indicate the risks of excess body fat. The client’s body at percentage was 31% and even if the client does not lose all the excess body fat, the training and nutrition will be essential to achieve this. As such, the body composition assessments including the body fat percentage and the body mass index are fitness assessments relevant to evaluate Diana’s readiness to exercise. In screening, the age is also considered as this influence the client’s body condition. Screening helps to identify risk factors, and this is necessary to ensure that the workout program is safe and effective as there are appropriate modifications. Since Diana is 37 years old and already has two children the exercise demand will be moderate to avoid straining her body. There is no mention of previous cardiovascular issues or smoking meaning that her cardiovascular system is likely effect even as she is overweight. Nonetheless, the cardio respiratory assessment will be carried out, with the Rockport walking test utilized to get this. Cardiovascular fitness is the foundation for the other fitness programs, as the heart and, lings and blood vessel conditions indicate safety and performance in sports and fitness training. Client profile The suggested healthy...