Question

ONLY FILL OUT THE TABLE AND ANSWER THE QUESTION BELOW THE TABLE

Second workout design – Prepubescent Child (5 points)

You have an existing client that now wants you to train their 11 year-old, son. The child is active, but does not like sports and is slightly overweight. His (and his parents) goals in working with you are to learn how to exercise safely and effectively in the club that his parents belong to, find exercises that he likes and are fun, and become fitter. You are working with him in the weight room/fitness center.

Fill in the table

Type of exercise	Frequency	Intensity	Time
Warm Up	Day/wk=		(min)
Cardio	Day/wk=	(lo, mod, hi)	(total min)
Cardio Exercise/Game	Type	(RPE)	(min)
Muscular Endurance	Day/wk=	(lo, mod, hi)	NA
Muscular Endurance Ex 1	(exercise name)	(sets/reps)	(teaching point)
Muscular Endurance Ex 2	(exercise name)	(sets/reps)	(teaching point)
Muscular Endurance Ex 3	(exercise name)	(sets/reps)	(teaching point)
Muscular Endurance Ex 4	(exercise name)	(sets/reps)	(teaching point)
Static Stretching	Day/wk=	(lo, mod)	Min per day=
Dynamic Stretching		(lo, mod, hi)

Give a 3 to 4 sentence explanation of why you chose this workout for this client.

Answer 1

Type of Exercise	Frequency	Intensity	Time
Warm Up(Walking, stretching)	daily	6-7 on Borg scale	5 to 10 mins/day
Cardio(skipping/cycling/swimming)	Day/wk=3days	lo	30 mins
Cardio Exercise/Game-Jogging	3 days/week	RPE-6 to 20	150 mins/week
Muscular Endurance	Day/wk=5	lo	NA
Muscular Endurance Ex 1	Plank	sets-10	5 mns
Muscular Endurance Ex 2	Body weight squats	sets-10	5 mns
Muscular Endurance Ex 3	Pushups	sets-10	5 mins
Muscular Endurance Ex 4	situps	sets-10	5 mins
Static Stretching(Carioca,side shuffle)	Day/wk=2	lo	15-30 secs/ stretch
Dynamic Stretching (lunge walk with twist)

For the given client these workouts are quite important since the child is overweight in 11 years itself. When he becomes an adult he will certainly be obese which is not at all good and prone to many diseases. So, in order to avoid from risky health condition I instruct the child to follow these workouts. Moreover, the child doesn't like any sports. So, he needs to do regular excercise to get rid of his overweightness.