Question

Calculations: Calculate the client's target heart rate using the Karvonen formula.

Training Program: Design full 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:

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 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: Steve Rogers

Age: 27

Gender: Male

Resting Heart Rate: 60 bpm

Height: 6'0"

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.

Answer 1

The target heart rate calculated by the Karvonen formula for Mr.Steve is :

The heart rate ranges at 65% is 146 bpm

The heart rate ranges at 70% is 153bpm

Here Mr. Steve 27 year old is an avid runner and has been quite slim for whole life. He is an intermediate exerciser, The recommended range is within 65% to 70% of the intensity

Here we can see the target heart rate is 146 at 65% and 153 at 70%

He runs moderate-to-long distance three to four days per week and running is his only physical activity.

He would like to put on some muscle before he travels back to his home town for a good's friends wedding in 12 weeks.

The recommended nutritional intake and activity for Mr.Steve is

4.45 am: Protein shake

5.00am: Aerobic exercise such as walking moderately, bicycling, jogging or jumping

6.00 am: Protein shake and green apple

8 oz of water

6.30 am:8oz of oatmeal,40 grams of protein supplement and 1 green apple

9.00am:4egg whites,2 whole eggs,toast and 1 Avocado

11.am: Baked tuna or tuna salad,2 slices of wheat bread

1.00pm: Strength and conditioning

2.00pm: Protein shake

3.00pm: Protein shake

4.00pm:6-8 ounces of red meat

6-8 ounces of vegetables

Red skin potato

6.00-7.00pm:6-8 ounces of fish or chicken

6-8 ounces of vegetables

9.00pm: Protein powder with 8 ounces of milk