QUESTION – Case Study 1
Calculations: 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:

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 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: 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.

ANSWER Using the information above, will include specific sets, repetitions and exercises, utilizing an integrated approach. Will discuss nutritional strategies and an organized diet for better results.

A workout program will be supplied as per the below ; 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.

QUESTION – Case Study 2
Calculations: 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:

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 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

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 Based on Roger’s heart rate which is 193 and his target to gain weight in 12weeks, will prepare a periodized Strength Training & Aerobics Program. Although a combined aerobic and resistance training program improves whole-body fitness and athletic performance, repeating the same workouts every week will eventually lead to plateaus in strength and performance. Likewise, continuously adding intensity with insufficient recover periods increases the risk for injury and overtraining. Therefore, I have adopted the concept of periodization — they vary the training specificity, intensity, and volume of training within a given period of time to focus on specific goals. Such goals include building endurance or improving maximal strength. A 12-week periodized program for a recreational athlete can similarly provide well-rounded improvements in hypertrophy and endurance, basic strength and power strength. This will set the client up for achieving his target in 12weeks time

Weeks 1 to 4 for Hypertrophy and Endurance, Weeks 5 to 8 for Basic Strength, Weeks 9 to12 for Strength and Power

WEEK 1-2
Warm up for 5-10 minutes of cardiovascular work prior to weight training. Also, warm up for several sets prior to your working sets.

Day 1: Chest, Triceps & Abs

Dumbbell Bench Press 3 sets of 8-12 reps

Barbell Incline Bench Press – Medium Grip 2 sets of 8-12 reps
Decline Barbell Bench Press 2 sets of 8-12 reps
Triceps Pushdown 3 sets of 8-12 reps
Standing Overhead Barbell Triceps Extension 2 sets of 8-12 reps
Crunches 3 sets of 12-15 reps
Day 2: Back, Biceps & Calves

Wide-Grip Lat Pulldown 3 sets of 8-12 reps
Seated Cable Rows 2 sets of 12-15 reps
Hyperextensions (Back Extensions) 2 sets of 12-15 reps
Barbell Curl 3 sets of 12-15 reps
Dumbbell Alternate Bicep Curl 2 sets of 12-15 reps
Seated Calf Raise 3 sets of 12-15 reps
Day 3: Legs, Shoulders & Abs

Leg Extensions 2 sets of 12-15 reps
Seated Leg Curl 2 sets of 12-15 reps
Leg Press 2 sets of 12-15 reps
Barbell Shoulder Press 2 sets of 8-12 reps
Side Lateral Raise 3 sets of 8-12 reps
Seated Bent-Over Rear Delt Raise 3 sets of 8-12 reps
Flat Bench Lying Leg Raise 3 sets of 12-15 reps
WEEK 2-4 A warm up for 5-10 minutes cardiovascular prior to weight training will be given Also, warm up for several sets prior to the working sets. 20minutes cardio exercise will be done everyday
Day 1: Chest, Triceps & Abs

Incline Dumbbell Flyes 3 sets of 8-12 reps
Dumbbell Bench Press 3 sets of 8-12 reps
Dumbbell Flyes 3 sets of 8-12 reps
Dips – Chest Version 3 sets of 12-15 reps
Lying Dumbbell Tricep Extension 3 sets of 8-12 reps
Bench Dips 3 sets of 8-12 reps
Triceps Pushdown 3 sets of 12-15 reps
Crunches 3 sets of 12-15 reps
Day 2: Back, Biceps & Calves

Wide-Grip Lat Pulldown 3 sets of 8-12 reps
Underhand Cable Pulldowns 3 sets of 8-12 reps
Bent Over Barbell Row 3 sets of 12-15 reps
Hyperextensions (Back Extensions) 3 sets of 12-15 reps
Barbell Curl 3 sets of 12-15 reps
Dumbbell Alternate Bicep Curl 3 sets of 12-15 reps
Reverse Grip Bent-Over Rows 3 sets of 12-15 reps
Standing Calf Raises 3 sets of 15-20 reps
Day 3: Legs, Shoulders & Abs

Leg Extensions 3 sets of 15-20 reps
Barbell Squat 3 sets of 15-20 reps
Barbell Hack Squat 3 sets of 15-20 reps
Seated Leg Curl 3 sets of 15-20 reps
Barbell Shoulder Press 3 sets of 8-12 reps
Seated Bent-Over Rear Delt Raise 3 sets of 8-12 reps
Seated Bent-Over Rear Delt Raise 3 sets of 12-15 reps
Hanging Leg Raise 3 sets of 12-15 reps
WEEK 4-6
NOTE
Warm up for 5-10 minutes of cardiovascular work prior to weight training. Also, warm up for several sets prior to the working sets. Cardio should be increased to 3 evening sessions per week. Begin with 20 minutes before the last meal at night..

Day 1: Chest, Triceps & Abs

Barbell Incline Bench Press – Medium Grip 3 sets of 8-12 reps
Incline Dumbbell Flyes 3 sets of 8-12 reps
Dumbbell Bench Press 3 sets of 8-12 reps
Dumbbell Flyes 3 sets of 8-12 reps
Standing Overhead Barbell Triceps Extension 3 sets of 8-12 reps
Tricep Dumbbell Kickback 3 sets of 10-12 reps
Reverse Grip Triceps Pushdown 3 sets of 10-12 reps
Crunches 3 sets of 15-20 reps

Day 2: Back, Biceps & Calves

Chin-Up 3 sets of 6-12 reps
T-Bar Row with Handle 3 sets of 8-12 reps
Upright Barbell Row 3 sets of 8-12 reps
Hyperextensions (Back Extensions) 3 sets of 12-15 reps
Preacher Curl 3 sets of 8-12 reps
Alternate Incline Dumbbell Curl 3 sets of 8-12 reps
Reverse Barbell Curl 3 sets of 8-12 reps
Standing Calf Raises 3 sets of 15-20 reps
Day 3: Legs, Shoulders & Abs

Leg Press 3 sets of 15-20 reps
Stiff-Legged Barbell Deadlift 3 sets of 15-20 reps
Dumbbell Lunges 3 sets of 15-20 reps
Seated Leg Curl 3 sets of 15-20 reps
Barbell Shoulder Press 3 sets of 8-12 reps
Upright Barbell Row 3 sets of 8-12 reps
Side Lateral Raise 3 sets of 8-12 reps
Hanging Leg Raise 3 sets of 10-15 reps
WEEK 6-8
Warm up for 5-10 minutes of cardiovascular work prior to weight training. Cardio will be increased to 5 evening sessions per week. 20 minutes before the last meal at night will be enough to further spike the client’s metabolism and to push past any plateaus that may lurk on the horizon.

Day 1: Chest, Triceps & Abs

Incline Dumbbell Press 3 sets of 6-10 reps
Barbell Incline Bench Press – Medium Grip 3 sets of 12-15 reps
Dumbbell Bench Press 3 sets of 6-10 reps
Barbell Bench Press – Medium Grip 3 sets of 12-15 reps
Lying Dumbbell Tricep Extension 3 sets of 12-15 reps
Close-Grip Barbell Bench Press 3 sets of 6-10 reps
Bench Dips 3 sets of 6-10 reps
Crunches 3 sets of 20-25 reps
Day 2: Back, Biceps & Calves

Straight-Arm Pulldown 3 sets of 8-10 reps
Chin-Up 3 sets of 6-12 reps
Bent Over Barbell Row 3 sets of 6-12 reps
Barbell Deadlift 3 sets of 12-15 reps
Preacher Curl 3 sets of 8-10 reps
EZ-Bar Curl 3 sets of 8-10 reps
Lying Cable Curl 3 sets of 8-10 reps
Standing Calf Raises 3 sets of 15-20 reps
Day 3: Legs, Shoulders & Abs

Barbell Squat 3 sets of 10-15 reps
Barbell Hack Squat 3 sets of 15-20 reps
Dumbbell Lunges 3 sets of 10-15 reps
Seated Leg Curl 3 sets of 10-15 reps
Seated Barbell Military Press 3 sets of 8-10 reps
Seated Bent-Over Rear Delt Raise 3 sets of 8-10 reps
One-Arm Side Laterals 3 sets of 8-10 reps
Hanging Leg Raise 3 sets of 25-30 reps
WEEK 8-10
Warm up for 5-10 minutes of cardiovascular work prior to weight training. Also, warm up for several sets prior to your working sets. Sets are reduced from three down to two. Both sets on each exercise will be conducted as a drop set. Once failure is reached on the initial eight reps, immediately follow this with a lighter weight that will allow another equal amount of reps. This will be done twice on each exercise. Cardio will be increased to 7 evenings per week at 20 minutes intervals. This will be a total 20 minutes, twice per day, 7 days per week.

Day 1: Chest, Triceps & Abs

Barbell Incline Bench Press – Medium Grip 2 sets of 6, 10 reps
Incline Dumbbell Flyes 2 sets of 6, 10 reps
Dumbbell Flyes 2 sets of 6, 10 reps
Barbell Bench Press – Medium Grip 2 sets of 6, 10 reps
Lying Dumbbell Tricep Extension 2 sets of 6, 10 reps
Triceps Pushdown 2 sets of 6, 10 reps
Crunches 3 sets to failure
Hanging Leg Raise 3 sets to failure

Day 2: Back, Biceps & Calves

Wide-Grip Lat Pulldown 2 sets of 6, 10 reps
Bent Over Barbell Row 2 sets of 6, 10 reps
Barbell Deadlift 2 sets of 6, 10 reps
One-Arm Dumbbell Row 2 sets of 6, 10 reps
Preacher Curl 2 sets of 6, 10 reps
Concentration Curls 2 sets of 6, 10 reps
Standing Biceps Cable Curl 2 sets of 6, 10 reps
Standing Calf Raises 2 sets of 10 reps
Seated Calf Raise 2 sets of 10 reps

Day 3: Legs & Shoulders

Leg Extensions 2 sets of 10 reps
Barbell Hack Squat 2 sets of 10 reps
Seated Leg Curl 2 sets of 10 reps
Stiff-Legged Barbell Deadlift 2 sets of 10 reps
Seated Barbell Military Press 2 sets of 6, 10 reps
Machine Shoulder (Military) Press 2 sets of 6, 10 reps
Seated Bent-Over Rear Delt Raise 2 sets of 6, 10 reps
WEEK 10-12
Warm up for 5-10 minutes of cardiovascular work prior to weight training. Also, warm up for several sets prior to the working sets. Cardio will be increased to 7 evenings per week at 20 minutes’ intervals. This will be a total 20 minutes, twice per day, 7 days per week.

Day 1: Chest, Triceps & Abs

Barbell Incline Bench Press – Medium Grip 2 sets of 6, 10 reps
Incline Dumbbell Flyes 2 sets of 6, 10 reps
Dumbbell Flyes 2 sets of 6, 10 reps
Barbell Bench Press – Medium Grip 2 sets of 6, 10 reps
Lying Dumbbell Tricep Extension 2 sets of 6, 10 reps
Triceps Pushdown 2 sets of 6, 10 reps
Crunches 3 sets to failure
Hanging Leg Raise 2 sets to failure
Day 2: Back, Biceps & Calves

Wide-Grip Lat Pulldown 2 sets of 6, 10 reps
Bent Over Barbell Row 2 sets of 6, 10 reps
Barbell Deadlift 2 sets of 6, 10 reps
One-Arm Dumbbell Row 2 sets of 6, 10 reps
Preacher Curl 2 sets of 6, 10 reps
Concentration Curls 2 sets of 6, 10 reps
Standing Biceps Cable Curl 2 sets of 6, 10 reps
Standing Calf Raises 2 sets of 10 reps
Seated Calf Stretch 2 sets of 10 reps
Day 3: Legs & Shoulders

Leg Extensions 2 sets of 10

Barbell Hack Squat 2 sets of 10
Seated Leg Curl 2 sets of 10
Stiff-Legged Barbell Deadlift 2 sets of 10
Seated Barbell Military Press 2 sets of 6, 10 reps
Side Lateral Raise 2 sets of 6, 10 reps
Seated Bent-Over Rear Delt Raise 2 sets of 6, 10 reps

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