Calculate The Client's Target Heart Rate Using The Karvonen Formul

12 WEEK TRAINING PROGRAM FOR PERSONAL TRAINING
Student’s Name
Institutional Affiliation
12 Week Training Program for Personal Training
This is a detailed 12 weeks training program for Steve Rogers who is a 27 years male who is a avid runner and has been quite slim his whole life. He runs moderate to long distances three to four days per week and running is the only physical activity he engages himself in. he has never been interested in resistance training because it is not his strong suit. The main thing when starting a therapy session with a new client is to build a strong positive relationship. Positive relationship is achieved through good communication with the client, interactions at the personal level and a sincere concern for the achievement of the client’s personal goas. It is vey important for the therapist to know the health history of the client well, the current health status and the level of fitness, and their future health goals. Fitness trainers have a professional responsibility to the clients and so the clients must take the sessions serious. The therapist’s main goal should be to help the client to achieve their health goals successfully and after that, lead a healthy and knowledgeable life style.
The first step that will be taken to bring Steve into a healthy lifestyle and therapy session will be conducting a small interview at the beginning of the session. In this meeting, we will talk with Steve about the activities that will be happening in the 12-week period, get a chance to know each other better and develop a good rapport. In the first meeting, Steve will read and sign the Informed Consent Form and after the signing, I will read his Health History Questionnaire. In that period, we will also review his medical history again, encourage Steve to tell me if he has any concerns and from the concerns, I will decide whether to take any medical screening sessions will be necessary. I will also measure and record some basic data which will be important in the therapy like his resting heart rate, body fat percentage, weight, and his height. We will also talk about his personal fitness goals, the methods he should expect me to use in evaluating and assessing his progress, my personal philosophy that guides me in training and major ISSA training principles. We will also look at his current diet habits and decide the changes he needs to make. I will inform him that he needs to take a 3-day report of the diet he has currently shifted to, so that I can use it for necessary nutritional assessment. Lastly, we will talk about the necessity of keeping himself while exercising, the importance if always communicating in case of any problem and intensity (HR vs RPE scale). The first meeting will also be a chance for me to show Steve around the gym and teach him about the equipment mainly used. In the process of touring Steve in the gym and throughout the whole interview process, I will try to gauge the level of knowledge Steve has about the gym.
Initial findings from the interview
Steve does not regularly work out and he is a medium sized man. From the calculation of Steve’s BMI, body mass index, he was at 24.
Calculations for Steve’s BMI
178/ ([72*72]) *703=24.11
The resting heart rate for the Steve was 60bpm. When his target heart rate is calculated using the Karvonen Formula, or 65% and 85% of the maximum heart rate, it was found that Steve’s target heart rate ranges from 143 to 169 beats per minute. The calculation of the target heart rate will be used as a tool that will enable Steve correlate his perceived exertion level to that of his heart beat rate, but the heart rate will not be used as the primary tool to measure his level of intensity. Steve’s target heart rate range, which is 60% to 80% of his VO2Max is what will be used to measure his level of intensity when a heart rate monitor will be available.
The Karvonen Heart Rate Formula

206.9




206.9


age

27*0.67



Age

27*0.67



188.81

Bpm, predicted, age adjusted max



Bpm, predicted, age adjusted max


RHR

60



RHR

60



128.81

Bpm, heart rate reserve (HRR)



128.81

Bpm, heart rate reserve (HRR)


65%

Exercise intensity (%)



85

Exercise intensity (%)


83.73




109.49


RHR

60
142.73(target heart rate THR)



RHR

60
169.49(target heart rate THR)


Steve’s body fat was measured to be 11% and this was under the normal expected body fat. Steve knows the consequences of being underweight and not taking any exercises. Steve stated that his goal was to gain weight as he was tired of being skinny. He wanted to gain size and muscles before he attends a wedding at his home town 12 weeks. We took a clearer look at his goals before the therapy started and he stated the desired weight, the target weight, and the percentage of body fat he would like to have at the end of the therapy. He stated that his weight goal was to be 200lbs and his desired fat percentage would be 24%. The weight and fat percentage were the two measurable goals that he would like to achieve at the end of the exercises. We analyzed Steve’s eating history and he stated that he eats less often and can sometimes have one meal a day because f the tight schedule of his work. He sometimes took drinks only because he got limited time to prepare a good meal for himself.
Steve’s life style can lead him to contradicting diseases and being unhealthy because of unhealthy eating. He is determined to change his eating habits and gain weight, and so he is ready to learn the steps he will take to change the daily habits he had been implementing and lead a healthy lifestyle. Steve has decided to take 12 weeks therapy sessions and he is ready to avail himself 5 days per week. Our first meeting ended by deciding the amount of money Steve was to pay, and agreeing on the first date Steve was to start his training. We also agreed that the first training session will include basic assessments, a little stretching, and a light cardio. I also designed the 12 week training program that was to hep Steve start the journey to achieving his goals. We agreed that I would send the copy of the program to him before he starts his first exercise.
Fitness Tests, Data collection and Methods of Assessment
In the first session of training, we reviewed the type of exercises Steve was to take and also looked at the equipment he was to use. This was only a refreshing session because Steve was already familiar with the equipment at the gym. I will show him the correct way to do the exercises and his do the exercises using a PVC pipe or the low weights that are in the gym. This will include the dumbbell and many other body weight exercises. The main aim of the first exercise session is to refresh on the body movements and exercises, demonstrating the correct wat to ensure safety because I will not assume that Steve learnt the correct way of doing the exercises when he last visited the gym.
On the first Friday of the session, we will do basic exercises which will serve as the point of starting and the other exercises will be compared to this exercises to measure whether the therapy was effective. The measurements and the results taken in the first exercise will be written down and used for future reference. The next assessment will take place in the 7th week of the exercises session and the last assessment will be done on the last week.
At the end if the first week, the following assessments will be done:
* Measure of flexibility using the Zipper stretch and sit/reach
* Determination of the muscle strength by doing 1rm leg press and bench press
* Measure of muscle endurance by doing a maximum set of pushups
* Cardio endurance by doing a 12-minute walk
Results and Analysis
From the initial analysis that was done on Steve, the following results were obtained.
Friday’s basic assessments
Warmup

Static stretching

5min




Results seen

Comments from the results

Flexibility

Zipper stretch

L 9”, R13”

Steve admitted that he has never been flexible


Sit and reach

The exercise was done while the fingertips were 6 inches from the toes.


Determination of the strength of the muscles

Bench press 1RM

260

1RM/BW 1.05 which is taken to be average


Leg press 1RM

560

1RM/BW2.38 which is excellent

Determination of the endurance of the muscles

Pushups in a maximum set

37

Fair


I minute set sit-up

32

Poor

Determination of the aerobic endurance

10-minute run

1.0

Poor

The initial assessment serves as a chance for the therapist to know the client better. The assessment gives the initials information which is used to design the training program and measure whether the program will be effective in future. Steve’s results of the first analysis gave crucial findings. Steve appeared to be less flexible and he admitted that he never used to stretch even when he worked out and played sports.
To help preserve good joint range of motion and improve flexibility, I decided that I will encourage him to do consistent work that involves moving around, like yoga. I prescribed mobility work and stretching after ever work out and he would begin with mild stretching and increase as time passes. I observed that Steve had a good base of strength and was excellent in leg press. Since he had a good base of strength, it meant that we would use less time to train on strength. Steve’s muscles were poor and his aerobic endurance was also below average. Due to this, we would put more focus on aerobic conditioning. Due to the poor aerobic endurance and muscles, I formulated a training program that targeted the specific adaptations to imposed demands (SAID) to improve those areas of concern.
After I obtained the initial data, I used the data to make the 12-week training program. The training program was not rigid and fixed, but gave room for adjustments. I would adjust the program based on how Steve was adapting to the training process and how he was handling the exercise load.
The table below shows the training program that I designed and sh...