Case study 1. Calculate the client's target heart rate using the Karvonen formula.

Client Profile
Your Name
Subject and Section
Professor’s Name
Date
1. Client’s Heart rate:
• Given:
Resting HR = 70 bpm
Maximum HR = 220 – 31 y/o = 189
• Karvonen formula: 
Target training HR = resting HR + (0.6 [maximum HR – resting HR])
o To compute for Target heart rate at 60% :
Target HR = 70 bpm + (0.6 [189 – 70])
Target HR at 60% = 141.4 or 141 bpm
o To compute for Target heart rate at 80% :
Target HR = 70 bpm + (0.8[189 – 70])
Target HR at 80% = 165.2 or 165 bpm
2. Discuss the fitness tests or methods of evaluation that should be used to assess the client, providing the rationale for your recommendations. Be sure to address the specific conditions presented by your client.
• To evaluate cardiorespiratory endurance: 6-minute walk test
This will test the heart and lungs if they are functioning effectively in supplying oxygen to the muscles during exercises.
• To evaluate muscle endurance and upper body muscle strength: 1-minute planking
The capacity of a muscle to sustain a contraction with a heavy load is known as muscle endurance (Personal touch Fitness, n.d.). With the decreased core stability due to after-effects of pregnancy, the core muscles are the main target of this recommendation.
• To evaluate the muscle strength: 1 RM leg press
This will measure the maximal muscular strength of the lower body for one complete repetition before initiating an exercise program.
3. Professional Responsibilities
According to the stages of the drawing-in process as discussed, the responsibilities of the professionals play a significant role in accomplishing the desired objectives of the program. The first stage is the introductory phase that includes the assurance of client’s compliance through effective rapport. The second stage, which provides for interview of the client, will focus more on collection and analysis of client’s data. This will serve as a basis for the client’s qualitative data. On the third stage, the client will be involved in a guided discovery tour wherein data analysis will be conducted which was provided by the client. The fourth stage is where the short training program will be initiated for client’s adherence and compliance. To achieve the client’s goals, the last phase will focus on developing a lifestyle regimen that integrated both training and diet plans through identifying objectives and goals which will be done by the trainer.
4. Nutritional strategies
Nutritional requirement for breastfeeding / formula-feeding moms include: (Pachella & Redfearn, 2019) 
Calories: 2200 – 2400 / 1900 - 2200
Calcium: 1000 – 1300 mg / 1300 mg
Folate: 280 mcg / 180 mcg
Iron: 15 mg 
Protein 65 g / 44 – 50 g
Vitamin C: 95 mg / 60 mg
Nutritious foods are recommended including whole grains, lean meat, fresh vegetables and fruits. Low-fat milk and yoghurt are examples of calcium sources that can add to weight loss. Avoid eating empty-calorie foods such as sodas and chips. Include healthy fats such as omega-3s,m walnuts, avocado, olive oil, etc, and foods that are high in water to lower the calorie density of foods.
5. Design a full 12-week periodized training program including the type of exercises, duration, sets, reps, rest intervals, etc.
Training regimen
• Time: 
Week 1 – Week 3: Muscle and Cardiorespiratory Endurance
Before training:
o Warm-up: Marching in place while swinging the arms for 30 secs; shoulder shrugs for 30 secs; hip circles (like hula hoop) for 30 secs
        After training
• Lower back and outer thigh stretching for 30 seconds x 3 sets
Day 1: Upper extremities and core
• Arm curls using 4-lb dumbbell x 10 repetitions x 2 sets per extremity
• Triceps kickback x 10 reps x 2 sets
• Sit-Ups as many for 30 seconds.
• Side ramp x 30 seconds each side
• Treadmill x 20 min
Speed: first five min= speed of 5; the next ten min= increase speed as tolerated; last 5 mins= gradual decrease of rate to 4
Day 2: Legs & Calves
• Side Lateral Raise x 10 repetitions x 2 sets
• Squat x 10 repetitions x 2 sets
• Single-arm alternating forward lunge x 10 repetitions x 2 sets
• Bilateral Standing Calf Raise x 10 repetitions x 2 sets
  Day 3: Ches...