12-week periodized training program
Order ID | 53563633773 | ||||||||||||||||||||||||||||||||
Type | Essay | ||||||||||||||||||||||||||||||||
Writer Level | Masters | ||||||||||||||||||||||||||||||||
Style | APA | ||||||||||||||||||||||||||||||||
Sources/References | 4 | ||||||||||||||||||||||||||||||||
Language | English | ||||||||||||||||||||||||||||||||
Description/Paper Instructions Question DescriptionCase Study 1Calculations: Calculate the client’s target heart rate using the Karvonen formula. Training Program: Design 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:
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: 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 daughterÕs 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. Case Study 2Calculations: Calculate the client’s target heart rate using the Karvonen formula. Training Program: Design 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:
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: Diana Prince Age: 37 Gender: Female Resting Heart Rate: 75 bpm Height: 5’5″ Weight: 165 lb Body Fat Percentage: 31% Background and Goals: Diana is a 37-year-old mother of two children. She used to exercise fairly consistently (mostly jogging and light aerobic activities) before having kids. Ever since she had her first child 9 years ago, she has not been very active. Diana has her 20-year high school reunion coming up in 3 months (12 weeks). She would like to look and feel her best and is eager and willing to spend the next 12 weeks doing what she can to change her body. Sample Case Study Jocko Johnson
Jocko was an athlete in high school playing a variety of sports including football, track (100- 400 meter events) and baseball. He has come to you because he has recently had his 30 th birthday and wants to get back in shape. While he is in decent shape already, Jocko wishes to get in excellent shape with an eye on perhaps competing in a local bodybuilding show in the future. CLIENT CALCULATIONS Use the information above to calculate the following. Only the final answer is required. You do not need to show full calculations.
ASSESSMENT, TRAINING, AND NUTRITIONAL STRATEGY Using the information above, address points a-c.
Sample Case Study Response The case study provides an opportunity for you to put your fitness knowledge into practice and design a program for a sample client. Think of the case study as your first paying client. Give as much detail as someone new to fitness would need. In addition, provide the rationale for each of your decisions as if you were discussing the program with educated fitness professionals. The following provides a formatting approach that you can use when structuring your answer. Please note, however, the content serves as a minimal representation of what is expected. To prove your competency in program design, you will need to provide greater detail, as well as rationale for your program decisions. If you have any questions about comprehensive program design, feel free to contact Educational Support.
After this I would set up our first appointment. I would plan on having enough time in the first session to have him complete a release of liability form and go over his health history questionnaire. If he had any red flags or other concerns we would hold off on training until I had spoken to his doctor and he had gotten a doctor’s release. Otherwise we would get started on the enclosed program. Before starting I would do circumference, bodyweight and bodyfat percentage measurements so we can track his progress.
Sample Case Study Workout Program (Sample Case Study Response Continued) Weeks 1 – 3: STRENGTH TRAINING The following exercises are to be performed in a circuit fashion on Monday, Wednesday, and Friday. Squat/Leg Press: 1-2 Sets, 10-15 Repetitions Incline Bench Press: 1-2 Sets, 10-15 Repetitions Leg Curl: 1-2 Sets, 10-15 Repetitions T-Bar Row: 1-2 Sets, 10-15 Repetitions Standing Calf Raises: 1-2 Sets, 10-15 Repetitions DB Shoulder Press: 1-2 Sets, 10-15 Repetitions Crunches: 1-2 Sets, 20 Repetitions Seated DB Curl: 1-2 Sets, 10-15 Repetitions Back Extensions: 1-2 Sets, 15 Repetitions Cable Pushdowns: 1-2 Sets, 10-15 Repetitions AEROBICS Tuesday/Thursday: 20- to 45-minute run Saturday: 30-second jog/30-second sprint for 5 minutes total Weeks 4 – 9: STRENGTH TRAINING For this mesocycle we will use the following split and corresponding exercises. MESOCYCLE SPLIT Monday: Quads, Hamstrings, Calves Wednesday: Pecs, Biceps, Abs/Lower Back Friday: Back, Triceps, Shoulders EXERCISES, REPS AND SETS Squat: 4 Sets, 8-10 Repetitions Stiff Leg Deadlift: 4 Sets, 8-10 Repetitions Leg Extension a1: 2 Sets, 12 Repetitions Leg Curls a2: 2 Sets, 12 Repetitions Seated Calf Raises: 2 Sets, 10 Repetitions Standing Calf Raises: 2 Sets, 12 Repetitions Wednesday: Incline Bench Press: 4 Sets, 8-10 Repetitions Peck Deck: 2 Sets, 12 Repetitions Preacher Curls: 2 Sets, 10-12 Repetitions Russian Twist: 3 Sets, 8 Repetitions Back Extensions: 3 Sets, 10 Repetitions Friday: Pull-Up: 4 Sets, 8-10 Repetitions Cable Rows: 3 Sets, 8-10 Repetitions Lying Tri Extensions: 3 Sets, 8-10 Repetitions DB Shoulder Press: 2 Sets, 8-10 Repetitions Lateral Raises: 2 Sets, 8-10 Repetitions AEROBICS Tuesday: 30-second jog/30-second sprint, start 5 minutes and add 1 minute each week Thursday: 30- to 45-minute run Saturday: 30-second jog/30-second sprint, start 5 minutes and add 1 minute each week Note: a1 and a2 designate two exercises that are to be done in a superset fashion. Do one set of the a1 exercises and while you are resting perform one set of the a2 exercise. Repeat until you have completed all prescribed sets for those exercises before moving on to the next exercise(s). Weeks 10 – 12: STRENGTH TRAINING For this mesocycle we will use the following split and corresponding exercises MESOCYCLE SPLIT Monday: Quads, Hamstrings, Calves Wednesday: Pecs, Back, Abs/Lower Back Friday: Biceps, Triceps, Shoulders EXERCISES, REPS AND SETS Monday: Deadlift: 6 Sets, 8 Repetitions Stiff Leg Deadlift: 4 Sets, 8 Repetitions Seated Calf Raises: 5 Sets, 8 Repetitions Wednesday: Bench Press a1: 6 Sets, 8 Repetitions Pull-Up a2: 6 Sets, 8 Repetitions Russian Twist: 3 Sets, 8 Repetitions Back Extensions: 3 Sets, 8 Repetitions Friday: Barbell Curl a1: 5 Sets, 10 Repetitions Close Grip Bench a1: 5 Sets, 10 Repetitions Military Press: 5 Sets, 10 Repetitions Note: a1 and a2 designate two exercises that are to be done in a superset fashion. Do one set of the a1 exercises and while you are resting perform one set of the a2 exercise. Repeat until you have completed all prescribed sets for those exercises before moving on to the next exercise(s). AEROBICS Thursday: 30-minute run Saturday: 30-second jog/30-second sprint, start 10 minutes and add 1 minute each week
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