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: Steve Rogers
Resting Heart Rate: 60 bpm
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.
Client Profile: Steve Rogers
BMR calculation for men:
BMR (calories your body needs each day) = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
=66 + (6.23X 178) + (12.7X6) + (6.8X27)
= 66 + 1108.94 + 76.2 + 163.2
= 1414.34, is the BMR of Steve
BMI = [Weight in Pounds/(Height in inches x Height in inches)] x 703
BMI of Steve 24.14, so the BMI is normal in case of Steve, i.e. He is having normal weight profile.
Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR
Max HR = 220 - 27 (Age) = 193
In case, the resting HR is not mentioned, an average value of 70 bpm can be used for resting heart rate.
At 60% intensity, Target HR = ((193 - 70) x 0.6) + 70 = 143.8 (Steve Minimum Training Heart Rate)
At 80% intensity, Target HR = ((189 - 70) x 0.8) + 70 = 168.4 (Steve Maximum Training Heart Rate)
Overall, the training heart rate zone of Steve will therefore be 143.8-168.4 beats per minute.
Case study summary
In the case of Steve Rogers, 27 years old, the BMR and heart rate with respect to their initials are perfectly fine. As, Steve has shown interest to build muscle and want to gain some size, then as a professionalism I must first want to know some other important parameters and test that are very important to gain size and muscles. Steve initially engaged in running, so his cardio training can be perfect up to some extent, but muscle growth training will be start from the initial step after specific test.
First test includes the assessment of body composition, this includes height-to-waist ratio measurement. It simply includes the measurement of Steve height and waist circumference using measuring tape. The standards suggest that the waist circumference should be less than half of the total height. As an example, if the person is six feet tall (72 inches), the waist circumference should ideally be less than that i.e. 36 inches. The waist to hip ratio defined as ideal as 0.8 in men, while <0.95 at low risk, 0.96-0.99 at moderate risk, and >1.0 is defines as high risk. The ratio of Steve is 0.90 and he is at moderate risk. Second test would be the abdominal plank position; the standard suggested time is the two minutes, if you are at startup condition. This test is important to determine the overall movement stability and strength, also it removes back pain, better timing indicate that you must be able to carry much weight. Steve is able to hold for only one minute in abdominal plank position. The third test is sitting-rising test, it predict the longevity and includes that how you rise from a seated position on the floor in different positions. The sitting-rising test (SRT) involves a score of 0-5 for each movement (sitting and rising), with a total of 10 being the highest score, awarded for those who can sit and rise from the floor without any assistance from their hands or knees. Here, Steve got 7 score in sitting rising test. Besides, some other strength tests were also performed such as isokinetic strength tests, handgrip strength test, abdominal strength test, and abdominal strength test. So, all the data were collected as per standard evaluation methods, based on the parameters diet plan and exercises were recommended. So, mentioned below is the busy schedule of 12 weeks for Steve-
The schedule includes both aerobic and resi...