Question

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.

Client Profile: Jamie Summers

Age: 53

Gender: Female

Resting Heart Rate: 90 bpm

Height: 5'5"

Weight: 165 lb

Body Fat Percentage: 35%

Answer 1

According to the Karvonen formula, Jamine Summers’target heart rate is 143.9 beats per minute.

220-53(age)-90(resting heart rate)=77(Heart rate reserve)

77*70%(intensity)=53.9

53.9+90(resting heart rate)=143.9 beats/minute

BMI: (165lbs/65*65)*703= 27

BMR: (4.35*165)+(4.7*66)-(4.68*53)+655=1434

Daily calories expenditure:

1.55*((4.35*165)+(4.7*66)-(4.68*53)+655)= 2224 calories/per day

Training Program
In the intial stage, the mescocycle is designed to increase her tendon,ligament strength and posture.
Monday Muscular endurance training	Tuesday Active rest	Wednesday Muscular endurance training	Thursday Active rest	Friday Muscular endurance training	Saturday Off	Sunday Off
Tuesday and Thursday walk or run 20 minutes
Warm-up: 10 minutes treadmill walk				Flexibility: 5 minutes of light stretching
Resistance training exercise				Sets	Reps	Rest(seconds)
Safety squat				2	12-15	60-90
Wall push up				2	12-15	60-90
Seat Cable Row				2	12-15	60-90
Step up				2	15 each legs	60-90
Cardio: 40% to 65% of maximum heart rate				Cool down: 10 minutes cycling
Flexibility: 5 minutes of light stretching

Training Program
In this mesocycle the training time and intensity would slowly increase ,which targets her goals.
Monday Muscular endurance training	Tuesday Active rest	Wednesday Muscular endurance training	Thursday Active rest	Friday Muscular endurance training	Saturday Off	Sunday Off
Tuesday and Thursday walk or run 30 minutes
Warm-up: 10 minutes treadmill walk				Flexibility: 5 minutes of light stretching
Resistance training exercise				Sets	Reps	Rest(seconds)
Safety squat				3	15-20	60-90
Forward Lunge(alternating legs each rep)				15 each leg	15-20	60-90
Overhead pulldown				3	15-20	60-90
Flat Bench Dumbbell				3	15-20	60-90
Cycling 20 minutes
Cardio: 40% to 65% of maximum heart rate				Cool down: 10 minutes cycling
Flexibility: 5 minutes of light stretching