Question

Calculations: Caloulato the dlient's target hoert rate using the Karvonon formula Training Program: Design a full 12-week periodized training program for the diont desorbed in the Client Profile. Be v your fuil comprehension of the information and concepts discussed throughout Include the following in your case study submission very speoific as you design the training program. This is an opportunity for you to demonstrate the course. List the types of exeroise, duration, sets, rops, rost intervals, and so on A description of your professional responsibilities as discussed in the stages of the drewing-in procoss (Unit 12) Discussion of any fitness tests, methods of evaluation, and data colledtion used to assess and evaluale the cients needs Specific oonditions that you have identified in the client profle A fuly detailed 12- week comprehensive and perodized training program indluding speoific exerses, sets, repetitions, suggested rest times, etc. Use an integrated approach in your progranm 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 recommendaiona Keep in mind that a dlient should be able to take your program and put it into practice without having to contact you to claniy what you intended by your Dan't forget your explanation for WHY you listed and recommended what you did. Raference the concepts and theories covered in the course. Be sure to address why the program and exercises recommended are component of your case study recommendations or to explain parts of your program appropriate for the specific client given the client's history, current abilites, 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 Review the Client Profile below. Cient Profile: Jamie Summers Age: 53 Gender: Female Resting Heart Rate: 90 bpm Height 55 Weight 165 lb Body Fat Peroentage 35% Background and Goals: Jamie is a working mother of three teenagers. She has not been consistently active for tress co o ate band physica inact ty. She lso has an at nity for processed and su ary t ots. Jame was ecent told by er dect at eed b terisi ฉ e trgonor and roy ing eter care of herself or else she is on her way to additional health problems. Jamio will be attending her oildest daughter's high school graduation in three months and wants to use the event as a goal date in which o make significant progress in her health many years She was recenty diagnosed with high blood pressure, which is kely caused by her high

Answer 1

According to the Karvonen formula, Jamine Summers’target heart rate is 143.9 beats per minute.

220-53(age)-90(resting heart rate)=77(Heart rate reserve)

77*70%(intensity)=53.9

53.9+90(resting heart rate)=143.9 beats/minute

BMI: (165lbs/65*65)*703= 27

BMR: (4.35*165)+(4.7*66)-(4.68*53)+655=1434

Daily calories expenditure:

1.55*((4.35*165)+(4.7*66)-(4.68*53)+655)= 2224 calories/per day

Training Program
In the intial stage, the mescocycle is designed to increase her tendon,ligament strength and posture.
Monday Muscular endurance training	Tuesday Active rest	Wednesday Muscular endurance training	Thursday Active rest	Friday Muscular endurance training	Saturday Off	Sunday Off
Tuesday and Thursday walk or run 20 minutes
Warm-up: 10 minutes treadmill walk				Flexibility: 5 minutes of light stretching
Resistance training exercise				Sets	Reps	Rest(seconds)
Safety squat				2	12-15	60-90
Wall push up				2	12-15	60-90
Seat Cable Row				2	12-15	60-90
Step up				2	15 each legs	60-90
Cardio: 40% to 65% of maximum heart rate				Cool down: 10 minutes cycling
Flexibility: 5 minutes of light stretching

Training Program
In this mesocycle the training time and intensity would slowly increase ,which targets her goals.
Monday Muscular endurance training	Tuesday Active rest	Wednesday Muscular endurance training	Thursday Active rest	Friday Muscular endurance training	Saturday Off	Sunday Off
Tuesday and Thursday walk or run 30 minutes
Warm-up: 10 minutes treadmill walk				Flexibility: 5 minutes of light stretching
Resistance training exercise				Sets	Reps	Rest(seconds)
Safety squat				3	15-20	60-90
Forward Lunge(alternating legs each rep)				15 each leg	15-20	60-90
Overhead pulldown				3	15-20	60-90
Flat Bench Dumbbell				3	15-20	60-90
Cycling 20 minutes
Cardio: 40% to 65% of maximum heart rate				Cool down: 10 minutes cycling
Flexibility: 5 minutes of light stretching