Personalizing a Workout Plan for a Client - Case Study Example

Regular exercise should be executed to promote a persons physical fitness as well as good health. Additionally, conducting health exercises aids in diminishing a persons risk to high blood pressure, heart disease, diabetes, and cancer among others. Moreover, regular exercises help in promoting a persons appearance, and it also delays an individuals aging process. This case study is a summary of a 12-week training program for a 32-year-old woman with; a resting heart rate of 70 bpm, the height of 57, the weight of 159 lb, body fat percentage of 33% and with limited experience in body exercising.

Calculation of the Clients Heart Rate Using the Karvonen Formula

The Karvonen Formula is an effective mathematical formula that can be employed by a person to determine his/her targeted heart rate zone during an exercise activity (Clark, Lucett, & Kirkendall, 2010). Additionally, the zone is formulated by taking the maximum heart rate (MHR) and subtracting it from the age of a person to attain a targeted heart rate range. Furthermore, the formula for computing an individuals heart rate using the Karvonen Formula can be represented by the equation below.

Target Training Heart Rate (THR) = Resting Heart Rate (RHR) + (0.6 [Maximum Heart Rate (MHR) -Resting Heart Rate]).

The client has a resting heart rate of 70 bpm and age of 31years. As such, her estimated maximum heart rate is 189 bpm. Therefore, by using the Karvonen Formula, the clients targeted training heart rate can be computed as follows.

THR = 70 bpm + (0.6 [189 bpm 70 bpm])

THR = 70 bpm + 71.4 bpm

THR = 141.4 bpm

12-Week Training Program

The 12-week training program will feature 10 specific exercise activities. The activities will be repeated on a daily basis for 4 days a week. Additionally, the 4 main components that will be featured in the training program will include the exercises duration, sets, repetition/reps as well as rest intervals. Moreover, below is the chart summary that will be used the client during the defined training period.

Day 1 - 4

Specific Exercise Duration Sets Repetition/Reps Rest Intervals/Rest Times

1B. Sandbag Squat Split 15 Minutes 3 10 10 minutes

1B. Lying Hamstring Curl 15 Minutes 3 10 10 minutes

3B. Rower 15 Minutes 1 250 meters 10 minutes

3B. Sled Row 15 Minutes 3 40 meters 10 minutes

4. Versa Climber 15 Minutes 1 250 feet 10 minutes

2. Trap Bar Deadlift 15 Minutes 10 4 10 minutes

3B. Prowler Chest Press 15 Minutes 3 15 meters 10 minutes

1. Run 15 Minutes 1 1/4 mile 10 minutes

Cable Triceps Extensions 15 Minutes 3 10-12 10 minutes

1B. Lat. Pulldown 15 Minutes 3 10 10 minutes

Description of My Professional Responsibilities

There are 4 primary roles and responsibilities that I will take as the clients professional trainer. First, I will acquire the clients general information such as age, height, weight, and gender in order to ascertain the healthy level of exercise for her. Second, I will offer a dietary recommendation to the client. This will be achieved by offering the client relevant literature materials and general advice about the form of food that can provide sufficient nutrients to the client. This is in order to enable her body to recover from the strenuous regular exercises taken at least 4 days a week. Third, I will offer the client essential training or guidelines for using the allocated 12-week training program. Subsequently, this will help the client to attain her specific exercise goals like weight loss, endurance as well as lean muscle gain among others.

Fitness Tests, Methods of Evaluation, And Data Collection Methods Used to Assess and Evaluate the Clients Needs

Also, 4 fitness tests will be employed to assess the clients improvement due to the 12-week exercise program. The first will be the Bruce Test, which will be employed to evaluate the cardiovascular performance. Additionally, the Illinois Agility test will be used to evaluate the clients physical agility while the Harvard Step test will be used to determine the level of cardiovascular endurance. Lastly, the Beep Test will be employed to indicate the endurance as well as aerobic energy emitted by the client during the exercise program.

Moreover, as the professional instructor assigned to the client, I will use an exercise conformity checklist that will indicate the clients compliance and consistency in executing the daily exercise activities. Additionally, that is the daily exercise activities outlined in the 12-week training program. Additionally, the sample of the checklist has been attached to the last page of this case study. Additionally, the exercise conformity checklist and the 4 fitness tests will be used evaluate the clients performance and to ascertain her needs during the 12-week training program.

Specific Condition Identified in the Client Profile and Appropriate Recommendations

Based on the weight, height, and age of the client based on her profile, her body mass index can be calculated. In this case, the BMI is 25, which means that she is at a normal weight. However, due to her last pregnancy, she believes that she added a few pounds. Additionally, in this case, it would be okay for her to lose a maximum than five pounds to avoid becoming underweight. Nevertheless, there is one effective recommendation that could be employed to aid the client in her 12-week training plan. These would include using appropriate nutritional strategies to manage her weight and remain healthy during the exercise activities.

Specific and Detailed Nutritional Strategies for the Client

Nutrition is an imperative component of physical fitness (Nelms, Sucher, Lacey, & Roth, 2010). Additionally, an exercising person should consume a well-balanced diet to attain essential calories as well as nutrients for supporting his/her body during exercise activities. In this case, the client should consume food that is rich in carbohydrates, proteins, vitamins, and fats. Additionally, the client can attain carbohydrates from consuming sugars, cereals, grains, bread, cookies, snacks and jams among others (Landow, 2006). Also, the food rich in proteins that can use by the client will include almonds, eggs, chicken breast, oats, Greek yogurt, and milk (Hartman & Meshbesher, 2014). The client can also attain vitamins by consuming vegetables, soft margarine, fruits, and seafood (Hales, 2015). Lastly, the client can attain fats from eating food such as chia seeds, coconuts, dark chocolate and whole eggs among others.

Explanation of the Chosen Assessment, Programming, and Nutritional Recommendations

In this case study, the four chosen assessment strategies used on the client will be appropriate because they will check the vital body capabilities of the client during her exercise routine. For instance, they will monitor her cardiovascular function, to ensure that she is safe from a heart attack due to strenuous exercises. Additionally, the programming of the 12-week training program is appropriate because it allows the client to have a maximum of 2.5 hours session daily for exercises. Subsequently, this is essential in ensuring that her body is offered sufficient time to adjust to the training, without being subjected to massive exhaustion. Ultimately, the recommendation for the client to have a balanced nutrition when exercising is to ensure that she has sufficient physical energy to accommodate the change exerted on her body. This is due to the physical activity.

Additionally, the program and exercises that are recommended for the client are appropriate because they are specific to the client. This is based on the reason that the client has no experience with physical exercises. Additionally, by following the exercises training program, the clients body will not be overwhelmed or exhausted by the introduction of regular body exercises. Also, the exercise will ensure the clients body remains healthy, mainly because she delivered a few months ago and as such, she requires enough strength and proper nutrition for breastfeeding her baby. Ultimately, the 12-week exercise program will allow the client to shed off a few pounds without affecting her overall wellbeing.

Conclusion

In conclusion, a training program is of important importance to the body because it promotes a persons overall health. Additionally, the Karvonen Formula is an effective mathematical formula that can be employed by a person to determine his/her targeted heart rate zone during an exercise activity. Also, as a professional trainer, some of the trainers roles should be to collect the clients general information in order to ascertain the healthy level of exercise for him/her. Additionally, the trainer is also required to offer a dietary recommendation to the client as well as to give essential training or guidelines on how to correctly execute an exercise program. Also, some of the fitness tests that can be employed to determine whether the client is performing well in the training program include the Bruce Test, Illinois Agility test, Harvard Step test, as well as Beep Test. Ultimately, proper nutrition is an important aspect that should be adopted by all persons planning to start an exercise program.

References

Clark, M., Lucett, S., & Kirkendall, D. T. (2010). NASM's Essentials of Sports Performance Training. Philadelphia: Lippincott Williams & Wilkins.

Hales, D. (2015). An Invitation to Health: Live It Now! Brief Edition. New York: Cengage Learning.

Hartman, E., & Meshbesher, W. (2014). Digestion and Nutrition: What Happens to the Food We Eat? Oxford: Raintree.

Landow, M. V. (2006). Trends in Dietary Carbohydrates Research. New York: Nova Publishers.

Nelms, M., Sucher, K. P., Lacey, K., & Roth, S. L. (2010). Nutrition Therapy and Pathophysiology. New York: Cengage Learning.

Appendices

Daily Exercise Conformity Checklist Template

Activity Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

1B. Sandbag Squat Split 1B. Lying Hamstring Curl 3B. Rower 3B. Sled Row 4. Versa Climber 2. Trap Bar Deadlift 3B. Prowler Chest Press 1. Run Cable Triceps Extensions 1B. Lat. Pulldown