Question

calculations:   calculate the client's target heart rate using the karvonen formula.

TRAINING program: design a full 12-week periodized training program for the client described in the client's 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 exercises,duration,sets,reps,rest, intervals and so on.

client's profile: Peter Parker

Age: 28
Gender: Male
Resting Heart Rate: 80 nom8
Height: 6'4"7
Weight: 252. lbs
body fat percentage: 29%

background and goals. Peter is a 28 year old civil servant with a 9-to-5 desk job. he played football and basketball in high school and some intramural sports in college, but has not worked out or been very active since.
His diet is sporadic and consist of mostly processed and prepackaged foods that are quick and easy to prepare.
Peter's goals are to lose weight,tone his body and lead a healthier lifestyle. Based on Peter's current lifestyle and existing exercise and nutrition habits, design a 12-week progressive training program to help him best achieve this goals.

A description of your professional responsibilities as discussed in the stages of the drawing in process

specific and detailed nutrional strategies and an explanation as to how the strategies will assist the client in meeting energy needs.

Answer 1

1.Client's target heart rate:

Age -28 yrs,resting heart rate -80

Maximum heart rate =220--age =192

Assuming intensity at 60%level

Target HR = (max HR --resting HR)× intensity + restingHR

= (192--80)×0.6+80=147bpm

Assuming intensity at 80%level

Target HR = (192--80)×0.8+80=170bpm

Hence target heart rate zone is 147 to 170bpm.

2. 12 WEEKS TRAINING PROGRAM

DIET PLAN FOR 12 WEEKS

Each week will consist of 3 different types of eating habits

• High carb days-1day per week.
• Moderate carb days-3 days per week.
• Low crab days -3 days per week.

WEEK 1 : 3 low carb days with 2300 calories ,3 moderate carbs days with 2400 calories,1 high carb day of 2700 calories.

WEEK 2: 3 low carb days with 2200 calories ,3 moderate carb days with 2400 calories,1 high carb day of 2700 calories.

Carb days are same with change in calories reapectively every week.

WEEK 3: 2100,2400 and 2700 calories respectively.

WEEK 4 :2000,2400 and 2700 calories respectively.

WEEK 5: 2300,2300 and 2700 calories respectively.

WEEK 6: 2200,2300 and 2700 calories respectively.

WEEK 7:2100,2300 and 2700 calories respectively.

WEEK 8: 2000,2300and 2700 calories respectively.

WEEK 9 :2300,2200and 2700 calories respectively.

WEEK 10: 2200,2200 and 2700 calories respectively.

WEEK 11: 2100,2200 and 2700 calories respectively.

WEEK 12:2000,2200 and 2700 calories respectively.

Protein intake should be 180 grams per day.

Fat intake should be approzimately 20-30% of daily calories.