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

In order to gain muscle mass,the workout that should be started must be completely free weight training .

Muscle gaining workout is basically divided into upper lower split that is into upper body workout and lower body workout so as look out every muscle in isolation.Also it allows every muscle group to be trained properly between in every 3rd or 5th day of your training repeatedly.

The routine should be like

Week 1

Monday-upper body

Tuesday- lower body

Wednesday- off

Thursday- upper body

Friday- lower body

Saturday and Sunday -off

Then week 2,follow the same criteria

In this way,each muscle group is trained one every 3rd or 4th day.this will help to build the body muscle mass at optimal level.

There are two formats of workouts where you firstly deal with upper body such as chest,abdomen ,back,shoulder,biceps ,triceps followed by lower body such as quads,hams,calves.

For upper body,start with

Bench press for 6-8 times with 3 reps each

Incline dumbbell press for 6-8 times with 3 reps each

Rows for 6-8 times with 3 reps each

Triceps pull down for 6-8 times with 3 reps each

Dumbbell curls for 6-8 times with 3 reps each.

For lower body ,start with

Leg press for 10-12 times with 3 reps each

Standing calf raises for 6-8 times with 3 reps each

Seated leg curls for 6-8 times with 3 reps each

Romanian deadlift for 3-5 times with 3 reps each

Next week schedule should be like ,for upper body

Pull ups 6-8 times with 3 reps each

Barbell shoulder press 6-8 times with 3 reps each

Seated cable row 6-8 times with 3 reps each

Dumbbell bench press for 6-8 times with 3 reps each

For lower body,start with

Squats 8-10 times with 3 reps each

Split squats 6-8 times with 3 reps each

Lying leg curls 6-7 times with 3 reps each

Seated calf raises 6-8 times with 3 reps each

Abs 8-15 times with 3 reps each

This is how routinely exercises to be done.

Remember that weight you carry should be same in everyday exercise and in every repitition as well.

Take rest for 1-2 minutes after every repitition

Be punctual.

Always start with a warm up because that would enhance your body to work more as it increases the blood circulation.

Avoid experiment by trying new wights.