Question

Case Study 1

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: Selina Kyle

Age: 31

Gender: Female

Resting Heart Rate: 70 bpm

Height: 5'7"

Weight: 159 lb

Body Fat Percentage: 33%

Background and Goals: Selina just had her first baby a couple months ago and is determined to shed excess pregnancy pounds before summer. Selina has very limited exercise experience. She did not play high school or college sports. Prior to having her first child, she did like to hike, go out dancing, and take the occasional yoga class. She is eager to start a program to lose the baby weight. She can dedicate 3 or 4 days per week to exercise and is willing to sign on for 12 weeks to start.

Answer 1

Solution:

141.4 cardio work intensity for 31 year old female at 33% body fat.
-Client just recently gave birth.
-Client has no school sports experience
-Client enjoyed hiking, yoga and dancing Client will begin with cardio machines like the elliptical for 15 min warm up and to get that good heart rate and blood flow, followed by proper stretches.
Phase 1

Use weights and resistance that you can complete between 5-8 reps, follow this phase for 3-5 weeks.

Phase 2

Use weights and resistance that u can complete between 10-12 reps, also follow this phase for 3-5 weeks,

Phase 3

Use weights and resistance that u can do between 15-20 reps and follow this phase for 3-5 weeks.

         After you complete the program restart the phases but do them in a weekly order like, phase 1 for one week, phase 2 only for a week, and phase 3 week 3. Both women and men will benefit from this program, remember the body is still one and all in that component of the sum of one need to be strong.
Establishing myself:

    I'm a former athlete, fat boy, and now registered CPT through the ISSA and attending school for Exercise Science. I would ask if she has been medically cleared by physician because of the recent child birth. I am aware she is married and has a newborn, so I'll break the ice by asking about the family and what she has intended for the child's future like daycare, playgroups, and kids’ fitness activities. I also will ask about her career and what hours are best for her to schedule workouts. I would also give her a confidence booster by letting her know that she has a good BMI at 24.9 and it should be no problem shedding the baby weight.
Data Collection:
BMI: 24.9 normal
Body fat% in lbs: 52.47lbs
Lean body mass in lbs: 106.53
Client's goal weight: Around 129lbs at 19% body fat
Collection of medical records:
Club insurance policies
Wants to get rid of baby weight
Target heart rate: Beginner at 60%. 220-33-70=117x.60=70.2+70=140.2

Guided Discovery:

Tour of gym:clear explanation of what is where and proper use of machines and equipment,and what specials the gym offer.
-I want to encourage a positive change in your mindset and lifestyle so we can gradually but surely get you where you want to be
*Feeling the water before jumping in: Private acceptance of the regimen that you and client decide upon
*Establishing an integrated fitness lifestyle:
What are my goals?   

Healthy lifestyle.
What do I want to accomplish? To loose baby weight
what are my options?
As we advance and evolve her new lifestyle we need to monitor her nutrition intake. So we will control her portion size and intake, and we'll have her eat slowly and just try to finish 80% of each meal. Her portion intake will be guided by the Calorie Control:
-1 open palm of meat/protein intake
-1 closed fist vegetables
-1 cupped hand of carbs
-1 thumb of fat dense foods
-Also I would recommend a clean diet like: grilled salmon, chicken breast, lean beef 90-10% lean and fat ratio .

Fitness Assessment:

I initially chose these assessments because these seemed most logical for her being a beginner to training and the fact that she just gave birth.
-Cardio: 12 min running/walking assessment
-Muscular Endurance: 1 minute sit-up test
-Lower Body
This routine will help Selina my because it's main focuses are where most baby fat lies which is glutes, thighs, hamstrings and core. I will also in the future incorporate some kind of Zumba, and yoga related activities because she already has an awareness of them. Phase 1 use weights and resistance that you can complete between 5-8 reps, follow this phase for 3-5 weeks. Phase 2 use weights and resistance that u can complete between 10-12 reps, also follow this phase for 3-5 weeks, Phase 3 use weights and resistance that u can do between 15-20 reps and follow this phase for 3-5 weeks. Since recently giving birth most of her body fat will lie within her core and glutes so this program is designed specifically to hit those target areas.

EXERCISE SETS REPS
PHASE 1

Glutes/Hamstrings 3    5-8
Butt blaster 3      5-8
Frog Squats 3     5-8
Lunges 3 5-8
Hip Flexors 3      5-8
Core
Leg lifts 3     10
Deadlifts 3     5
Planks 3      20-30seconds
Toe reaches 3      10
PHASE 2
Glutes/Hamstrings 3      10-12
Brazilian Squat 3           10-12
Resistance Band side steps 3        10-12
Butt Kick Backs 3            10-12
Core
Oblique side bends 3       10-12
Crunches 3                     10-12
Hyper-Extensions 3          10-12
PHASE 3
Glutes/Hamstrings 3             15-20
Romanian Deadlifts 3        15-20
Bridges 3 15-20
Marching Hip Raises 3         15-20
Core
Good Mornings 3          15-20
Bicycles 3                    15-20
Swiss Ball Oblique Twist 3     15-20

SIDE NOTES:

• With regard to your client's preliminary information, you did not sufficiently discuss your required professional responsibilities as a trainer to safely analyze the needs of a client before starting an exercise program.
• With regards to your program design, you do not necessarily need to change your program. However, you do need to provide a more in-depth explanation or validation behind the different aspects of your program, including any resistance training, cardiovascular training, or flexibility training in your case studies.
• With regards to your nutrition, you need to provide a more comprehensive nutritional strategy for each client specific to their particular dietary needs. We would like for you to go beyond simply stating the clients' BMR/DCE or their required daily protein, carbohydrate and fat requirements, but to explain your reasoning behind your calculations as well.

• In addition, for these case studies make sure you provide a definitive connection between your initial evaluation, the assessments you chose, the actual exercise program design, the nutrition strategy, and how each aspect will most effectively assist them in achieving their goal(s).

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