Question

Design a 12 Week Exercise and Nutritional Guidance Program for the following case:
Female, 49 years old
VO2 MAX= 31 ml/kg/min
BP: 130/85
Fasting Glucose: 99 mg/dl
Right Sided low back pain
LDL cholesterol: 110 mg/dl
C-section
Resting Heart Rate: 80 bpm

Please provide rationale for your program.

Word requirement: 200-250 words
What is the disease risk classification for this client?
What considerations will make when designing her program?
Target exercise intensity
What assessments will you use to gather baseline data?

Answer 1

All the given parameters are within normal range except for blood pressure which is slightly elevated indicating prehypertensive condition.

So for a normal healthy women of 49 years 12 week exercise guidance program will be as follows

Week 1-4 (Monday)

upper body workout

- Bench press 3x6-8

- Bent over row 3x 6-8

- Dumbbell shoulder press 3x6-8

- Lying triceps extension 3×6-8

Tuesday

Lower body workout ( All 3x 6-8)

Squat

Stiff leg dead lift

Leg extension

Standing calf raise

Lying leg raise

Swiss ball crunch

Wednesday- Rest

Thursday (Upper body workout) all 3x6-8

Pull ups

Dumbell side laterals

Triceps cable pressdown

Friday ( all 3x6-8)

Deadlift

Leg press

Seated calf raise

Incline crunch

Back Extension ( for low back pain strengthening back muscles)

Rest period of 1 min

Week 9-12 ( Same excercise increase 4-6 rep range)

Nutritional guidance

B vitamins

B6 ( pyridoxine ) 50 mg

B5( pantothenic acid) 25 mg

B 12( Methycobalamine) 100 mcg

These are essential for whole body metabolism, especially for fat loss

Increase protein intake, protein rich sources

-Eggs and egg whites

- Chicken

-Turkey

-Lean beef

-Tofu

- Fish( salmon, tuna)

Caloric requirement is 2200 calories per day

Energize with good breakfast

Load up with fruits and vegetables 4-5 servings per day)

Select snacks thoughtfully, should be rich in protein rather than sugar like donuts, cookies are avoided

Disease risk

At a risk to develop hypertension

Assessment of baseline data

- Body weight

- Height

- BMI