Question

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: Jamie Summers Age: 53 Gender: Female Resting Heart Rate: 90 bpm Height: 5'5" Weight: 165 lb Body Fat Percentage: 35% Background and Goals: Jamie is a working mother of three teenagers. She has not been consistently active for many years. She was recently diagnosed with high blood pressure, which is likely caused by her high-stress corporate job and physical inactivity. She also has an affinity for processed and sugary foods. Jamie was recently told by her doctor that she needs to start exercising, eating better, and just simply taking better care of herself or else she is on her way to additional health problems. Jamie will be attending her oldest daughter's high school graduation in three months and wants to use the event as a goal date in which to make significant progress in her health.

Answer 1

Client Profile: Jamie Summers

Age: 53

Gender: Female

Resting Heart Rate: 90 bpm

Height: 5'5"

Weight: 165 lb

Body Fat Percentage: 35%

1. Client BMI:

Height= (5*12)+5=60+5=65 inches

BMI= weight(LBS)/Height*Height)*703

=165/65*65)*703=27.5

2. Client BMR:

A. body weight in pounds/2.2=

165/2.2=75 kilograms

B. 0.9*body weight in kilograms*24

0.9*75*24=1620

female 165 pounds 35% body fat

Lean Factor Multiplier= .90

C. Number of steps 2*lean factor multiplier=BMR

1620*.90=1458 Calories

D. daily caloric expenditure = BMR*daily activity multiplier

=1458*1.65=2406 calories

3. The client's target heart rate using the Karvonen formula at 50% to 75% (according to her medical condition).

THR=(220-age-RHR*intensity)+BHR

THR at 50% =(220-53-90*0.5)+90= 129 bpm

THR at 75% =(220-53-90*0.75)+90= 148 bpm

Step 2: A description of your professional responsibilities as discussed in the stages of the drawing-in process:

In my first meeting with jamie i asked her about her daily life style an he exercise history and determine her goal before the design of the program. The training program must take a consideration of her medical history as she suffering from high blood pressure according to the high-stress of her job and low

Physical activity plus she didn’t practice any kind of exercise before and she is a mother for three teenagers, so our training will be divided to 12 weeks

As jamie want to be in a better shape to attending her oldest daughter high school graduation after 3 months ,so we delayed that the we will be training 4 times per week and it will be combination between aerobic exercise and Strength training in order to gain shape and help for improve blood pressure reduction, after i set up our first appointment i will notice her if theres any concerns we should we would hold off the training until she brings me a medical clearance from her doctor otherwise we would start the training program.

After i make sure that there is not any problems regarding to her health history i should make for her the following assessments for helping us to track her progress and to start at the right point:

1) Body measurements (circumference).

2) Body composition (height-bodyweight-body fat percentage)

3) Fitness level:12 min cycling test (fair percentage according to her age 2.48-3.10 mins)

4) Strength test 1RM rep depending on her age and weight (fair percentage 0.65-0.96 pounds)

For upper body she will do bench press

For lower body she will do leg press

According to Jamie body composition it appears that she is a Decondition and need to lose some of these fats to keep her at the safe side and i will take into my consideration in the training program and nutrition recommendations.

also the fitness level assessment give me a record for her heart performance and her fitness level which i will depend on to determine the cardio intensity and resistance training levels.

Step 3: A detailed 12-week comprehensive and periodized training program:

According to Jamie age 53 and her medical history, i will put 4 days per week. that she needs to exercise and 3 days to rest in order to give her a portion time to recover and restore energy so she will finish her weight training by maximum 20-30 minutes at the beginning and Progressively will increased un till 60 minutes according to Jade response and development .in general she will use low to moderate weights that she can perform at least 10 reps(50%-75% of her 1RM).

Weeks 1 to 3: This mesocycle is a low volume, low intensity mesocycle to increase tendon and ligament strength to prepare him to enter the next phase of training the exercises will be in a circuit fashion to increase her tota body muscles strength and fitness on 4 days workout will be repeated.

On sunday,monday,wednesday,friday

Intensity level: low (30%- 50% of 1RM)

Repeteitions: 10-12

Total Sets Per muscle group: 2 per exercise

Number of exercises per muscle group: 1

Rest between sets: 60 seconds

Duration 3 weeks :-

Resistance Program:

seated leg press :12 Reps 2 sets

leg extension : 10_12 Reps 2 sets

seated leg curl: 12 Reps 2 sets

seated calf raise: 10-12 Reps 2 sets

lat pull down: 10-12 reps 2 sets

machine chest press: 10-12 reps 2 sets

machine soulder press: 10-12 reps 2 sets

lower back extension: 10-12 reps 2 sets

machine biceps curl: 10-12 reps 2 sets

triceps extension: 10-12 reps 2 sets

Bent Knee Raise: 10-12 reps 2 sets

bridging exercise: 10-12 reps 2 sets

Aerobics:

1) warm up 5-10 min on tradmill before resistance training.

2) at the end of workout 20-30 alternative training on tradmil 3 mintes on 50% of max heart rate then 1 minute on 75% of max heart rate and repeat.

3)10 mins light static stretching on total body on total body, 25-30 seconds then rest and repeat for 2 more times.

Weak 4 to 7:

This mesocycle to increase the intensity levels by splitting the body into upper and lower body training days, to give the muscle more time to recover ,her routine is going to completed in a week (microcycle),she will do 2 times upper body workout and 2 times lower body workout. the lower body routine will be going on a circuit training method.

Intensity level: low (30_50% of 1RM)

Repetitions: 10-12

Total sets per muscle group:2-3

number exercises per muscle group:1-2

rest between sets: 60 seconds

Duration: 4 Weeks

Resistance program:-

#Mesocycle split:

sunday:upper body

monday:lower body-Abs

wednesday:upper body

friday: lower body-Abs

workouts as the following-:

sunday:

over head pull down 10 reps 2 sets

seated row 10-12 reps 2 sets

DP inclined chest press 10-12 reps 2 sets

chest press bar 10 reps 2 sets

shoulder press 10 reps 2 sets

lateral side raise 10-12 reps 2 sets

biceps bar curl 10-12 reps 2 sets

triceps push down 10-12 reps 2 sets

Monday:

seated leg press 10-12 reps 3 sets

leg extension 10-12 reps 3 sets

standing calves raise 10 reps 3 sets

ABS :

Oblique crunch 10 reps 1 set

Stomach crunch with legs raised 10 reps 1 set

Plank:position for 5 to 10 seconds and repeat 8 to 10 times.

wednesday:

over head pull down 10 reps 2 sets

seated row 10-12 reps 2 sets

DP inclined chest press 10-12 reps 2 sets

chest press bar 10 reps 2 sets

shoulder press 10 reps 2 sets

lateral side raise 10-12 reps 2 sets

biceps bar curl 10-12 reps 2 sets

triceps push down 10-12 reps 2 sets

friday:

seated leg press 10-12 reps 3 sets

leg extension 10-12 reps 3 sets

standing calves raise 10 reps 3 sets

ABS :

Oblique crunch 10 reps 1 set

Stomach crunch with legs raised 10 reps 1 set

Plank:position for 5 to 10 seconds and repeat 8 to 10 times.

Aerobics:

warm up 5 min on independent -action stair climbing machine ( to not stress on her knee) before starting resistance training.

20 min walk-jogging cardio after workout .2mins on 50% of max heart rate and 2 min on 75% of max heart rate and repeat during weeks.

10 min light static stretch on the worked out muscles.every position lasts for 20-25 sec then rest then repeat for 2 times.

Weaks 8 to12: Jamie will start full body split program for increasing strength for her upper body,for her lower body strength endurance. i suggest that she take sunday an sunday active rest and prctice a sport such as Yoga to avoid ant kind of fatigue and keep her muscle active .

Intensity level : low/moderate (40-65% of 1RM) for lower body.

low-moderate (50-75% of 1RM) for upper body.

repetitions: 8-10 for upper body

10-12 for lower body

total sets per muscle group : 2-3

number of exercises per muscle group:2-3

rest between sets 120-180 sec

duration: 5 weeks

Resistance training:

Monday: shoulders,triceps,Abs

Wednesday: chest,legs,Abs

Friday: back,biceps

Monday:-

shoulder press 8-10 reps,3 sets

seated side raises with machine 8-10 reps 3 sets

seated bent over delt with DB 8-10 reps 3 sets

triceps close grip bar press 8-10 reps 3 sets

triceps push down 8-10 reps 3 sets

crunches 15-20 reps 4 sets

Wednesday:-

bar bench press 8-10 reps 3 sets

bar incline press 8-10 reps 3 sets

dumbel flies 8-10 reps 3 sets

leg press 8-10 reps 3 sets

leg extension 8-10 reps 3 sets

seated leg curl 8-10 reps

seated calf raise 10 reps 3 sets

crunches 20 reps 3 sets

Friday:-

wide grip lateral pull down 8-10 reps 3 sets

one arm with DB 8-10 Reps 3 sets

seated row 8-10 reps 3 sets

lower back extension using ground 10 reps 3 sets

DB biceps curl 8-10 reps 2 sets

biceps standing bar curl 8-10 reps 2 sets.

Aerobics:-

warm up 5 min on independent stair climbing machine before starting.

10 min walk-jogging cardio workout. 5 min 50-55% of max heart rate then 5 min 70-75% of max heart rate then cool down 5 min.

10 min static stretch at the end of workout every position lasts 20-25 sec then rest then repeat for 2 more times.

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