Question

Review the Client Profile below.

Client Profile: Jamie Summers

Age: 53

Gender: Female

Resting Heart Rate: 90 bpm

Height: 5'5"

Weight: 165 lb

Body Fat Percentage: 35%

Background and Goals: Jamie is a working mother of three teenagers. She has not been consistently active for many years. She was recently diagnosed with high blood pressure, which is likely caused by her high-stress corporate job and physical inactivity. She also has an affinity for processed and sugary foods. Jamie was recently told by her doctor that she needs to start exercising, eating better, and just simply taking better care of herself or else she is on her way to additional health problems. Jamie will be attending her oldest daughterÕs high school graduation in three months and wants to use the event as a goal date in which to make significant progress in her health.

BMI: 27.5

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

After reading jamie’s background information, I found that she has not been consistently active for many years and has a high blood pressure. Also, she like eat processed and sugary food. Doctor gave her advice tha t she should start exercising and change her dietary habit so she wants to spend 3 months to improve health. After calculating her BMI, I found that she is overweight.Controlling body weight is one of effective ways for her to lower blood pressure.

At the first time meeting, I would communicate with jamie in order to realize her problem and goals. This communication also can help me develop a good relationship with her ,which gets her trust and confident. Next, I would ask she fills her personal information form, healthy history questionnaire and other forms. This step can help me collect date that I could follow her health status ,training progress.Before starting training program, I would require she takes a graded exercise test before engaging exercises. This is because she is over 40 years of age and has high blood pressure. The evaluating result can let me know her health status and maximal oxygen uptake after attending exercises. Moreover,she needs to do push up to measure her muscular endurance. In these assessment, she does not require to measure her 1 RM because she has high blood pressure.After getting her assessments result, I would communicate with her doctor and find out a special plan for her. Moreover, I would measure her circumference, bodyweight and body fat percentage so that I could follow her progress. Then,we would get started on the enclosed program.

I would follow the enclosed program(see program on the following page) for a few reasons. First, I would start the first mesocycle with low volume and intensity. This mesocycle is designed to increase her tendon ,ligament strength and posture. Also, I would teach her use different ways to work on different muscle groups and find out the comfortable drills that she wants to use. In this mesocycle, I would avoid judging her because in the beginning stage she needs praise to build confident ,which inspires her passion to engage exercises. Second, in weeks 4-12, I would increase the training levels to moderate intensity ,which helps her decrease body fat percentage and improve health.

This is because, she has problem with high blood pressure so she should avoid high intensity activities. In this 3 months, I would suggest she takes more time to work on aerobic training. In aerobic training, she should work at 40%-65% VO2 max.

Next,in resistance training, she should work on muscular endurance. This is because muscular endurance training is more effective for her to lose weight and decrease body fat percentage. Also, it can help her avoid high blood pressure response. therefore, she would perform 2-3 set range and 12 or more rep range for each drills. Also, She should take more time(60-90 seconds) to rest after performing one drill and work 12 or more reps for each exercises. I would suggest her takes a walk or run at least 20 minutes on Tuesday? Thursday and Saturday. This is because regular activities can help her lose weight and improve health. Lastly, she requires take more time to cool down in order to prevent dizziness,light-headness and other situations. Also, cool down can help her heart rate return to resting rates.

I would communicate with jamie that I can realize her nutritional goals. Then, we can set up a nutritional plan to help her achieve goals. She should avoid consume processed and sugary foods. These foods are high in sodium and sugar ,which disturbs her metabolic regulators. To begin with, I would ask her to write a 3 day dietary record. She could use app or paper to make the food records that we can find out the limit factors ,which confuses her. Second, she needs to count the calories that she eats each day.Also, I suggest she cuts down 500 calories each day. She could lose body weight when she absorbs calories lower than calories expenditure. My nutritional strategy for her would consist of 7 low  calorie days. I would suggest she follows 35% of protein ,25% of fat and 40% of carbs macronutrient ratio depending on her active levels and BMR. This is because protein can provide energy for her to attend training program when she eats low carb diets. She has high blood pressure so that she should decrease the amount of fat that she takes in. Also, I suggest she controls daily calories ,which cuts down 500 calories each day. This is because negative energy balance can help her loss weight. Consuming  a diet rich  in fruits,  vegetables and low fat dairy products. Also, she should decrease the amount of salt and fat in the diet ,and focus on keeping nutritional balance ,which consumes adequate amount of calcium, magnesium ,and potassium. Counting calories might have deviation so that she can use palm to measure the portions for each meal. Eating 1 palm portion of protein dense foods , 1 fist of vegetables, 1/2  cupped handful of carb dense foods and 1 entire thumb of fat dense foods  with each meal. This meal can help jamie decreases the amount of carbohydrate and fat intake. I would suggest she gets fat from “healthy” fats such as  olive oil and cocoanut oil. Last, I would keep on tracking his progress and make adjustment in different stage.