12-Week Training Program for a Client
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:
1. Is the training program that you are designing appropriate, safe, and effective for the client, given the client's physical abilities and primary goals?
2. 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?
3. 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?
4. 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 full a 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 clientÕs 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: Steve Rogers
Age: 27
Gender: Male
Resting Heart Rate: 60 bpm
Height: 6'0"
Weight: 178 lb
Body Fat Percentage: 11%
Background and Goals: Steve is an avid runner and has been quite slim his whole life. He runs moderate- to long-distances three or four days per week. Running is his only physical activity. Steve has never been interested in resistance training because it is not his strong suit. Steve recently decided that he is tired of being skinny. He would like to put on some size and muscle before he travels back to his hometown for a good friend's wedding in 12 weeks.
Case Study
Author Name
University Name
A Brief Case History of the Client
Before calculating the heart rate of Steve Rogers, it was vital for me to conduct a brief interview to know more about his lifestyle, age, and habits. I called him to my office the previous week and requested him to give me at least two hours to get the things discussed. After the conversation session, I got to know that the client’s age is 27, his resting heart rate is 60 bpm, height is 6'0", weight is 178 lb and body fat percentage is 11 percent. Mr. Steve also told me that he had quit on his running for some time. Years ago, he used to run long distances and was habitual of exercises (Dickinson, 2018).
Running was his passion and a way to remain physically and mentally active. When I asked about the resistance training, Steve Rogers told me that he was not interested in that and wanted an alternative. He looked tired of being a skinny man and needed to regain his muscle strength as early as possible. Once this 12-week training program comes to an end, Rogers will travel back to his hometown to attend a close friend’s wedding (Schollaert & Lievens, 2011, p. 190). It made me understand that he was not interested in shedding any pound; instead, Steve Rogers was concerned about the way he looked. He wanted to bring flexibility in his body and to strengthen his muscles so that he could impress the relatives and friends at the wedding ceremony. I decided to plan things according to his mode and lifestyle and did not want to put an extra burden on the client (Schollaert & Lievens, 2011).
At the end of this session, Steve Rogers was asked to make a full payment so that he could be introduced to the training program. I explained that the effectiveness of this program would depend on how actively he participates in the day-to-day activities and how quick he is at learning some exercises that are meant to strengthen his muscles and help him regain a well-toned body (Dickinson, 2018).
Most Suitable Fitness Tests, Evaluation Methods and Data Collection Techniques for the Client
It was important for Mr. Steve Rogers to spend some hours in the gym and see how different equipment are to be used. He learned the basics of exercising as well as its benefits. As he had refused to go with resistance training, I introduced him to the PVC pipe that would help the client strengthen his muscles in a short time. He was also briefed about how to use the barbell, dumbbell and different machine exercises (Schollaert & Lievens, 2011, p. 192). I have planned to include yoga and the brisk walk in his 12-week training program to help Steve increase his chances of toning his body. I aim to use some necessary fitness tests and evaluation methods to determine his heart rate. The data will be collected using simple machines since Mr. Steve’s budget is low and he cannot afford to pay a lot for high-profile laboratory tests (Schollaert & Lievens, 2011).
The 12-Week Training Program
During the first week, Mr. Steve Rogers will be taught how to warm up himself by doing some basic exercises like pushups and swimming. I am sure he would love swimming since it is a fun-filled activity. Before and after the exercise, his pulse rate, blood pressure, and heartbeat will be checked as well as I will use multiple equipment and methods to access his fitness level. It can be regarded as the foundational period that aims to introduce the client to the gym, different equipment, exercises, and their significance. A minimum of two sessions will be spent on safety considerations and orientation, and Steve Rogers will be guided everything about when to use the free weights, cardio machines, and simple machines. I will also guide him to ensure free body movement and will keep an eye on the deviations that require adjustments in the equipment of the mechanics of the client. I have plans to set a timetable for him for stretching and low-intensity cardio, as well as guide the client regarding how to do yoga. He will be encouraged to complete all the basic exercises during this week, and will not be discouraged from trying something that attracts him at this stage. The first week will conclude with the initial basic assessment (Dickinson, 2018).
From the second to the sixth week, Steve Rogers will be required to do some intense exercises. Unlike resistance training, which he has already rejected to be included in his program, these exercises are meant to strengthen his muscles to an extent. His body weight and percentage of the fat will be checked regularly as I want to help him get a well-shaped body as early as possible. During this period, I might ask him to try some aerobic exercises to reach the high level of fitness. He will be introduced to the Holistic Training Principle in which reps, intensity, duration, and set are varied to ensure great results (Dickinson, 2018).
Starting in the seventh week, I will conduct some advanced fitness tests that can serve as a baseline to measure the effectiveness of this training program. The tests like flexibility (sit/reach and zipper strength), muscle strength (IRM bench press and IRM leg press), muscle endurance (sit-ups and pushups), and cardio endurance (jogging, biking, swimming and pulse rate test) will be a part of his training program, which are both affordable and effective (Schollaert & Lievens, 2011, p. 193). For nearly three weeks (7th to 9th), the client will undergo different stages of body fitness and strength development. His weight is likely to increase at this stage, and he will certainly gain strength and build muscles. It is the best time to shock the system in order to stimulate further growth (Schollaert & Lievens, 2011).
The tenth to twelfth week will be devoted to advanced aerobic exercises which would help the client increase the flexibility of his body to an extent. He will be asked to do low weight, and high rep regime on a daily basis and the intensity of him cardiovascular exercises will be increased to help the client move the muscles and make them look strong. In the last two days of the twelfth week, Steve Rogers will be allowed to do the exercises he loves the most. He will be provided with several hours but will be required to maintain consistency since I want him to achieve the desired results by then (Schollaert & Lievens, 2011).
Week 1
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"
Week 2 to 6
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
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