Question

A 29 yr old female with 8 yrs of resistance training experience was evaluated with Dual-Energy Xray Absorptiometry (iDEXA) for body composition and bone mineral density at 20 weeks prior to competition. She was apparently healthy, working 45 hours per week, and taking Ortho-Novum (birth control) as her only medication. During the initial 8 weeks she consumed an isocaloric diet of 2000 kcal (40% protein, 20% fat and 40% carbohydrate) and engaged in resistance and cardiovascular training at a frequency of 5 and 3 sessions/wk, respectively. The intensity (momentary muscular fatigue for resistance and 75% heart rate reserve for cardiovascular exercise) and volume (90 min resistance, 45 min cardiovascular) of workouts were consistent during the first eight weeks. BMD (g/cm2) BM (kg) LBM (kg) Fat Mass (kg) % fat 20 wk pre 1.204 62.7 45.6 14.6 23.4 competition 1.203 55.0 46.3 6.6 11.3 Bone mineral content was maintained at 2.5 kg throughout the 20 weeks. Regional % fat was reduced 42.9, 46.2, and 60%, in the arms, legs, and trunk from week 20 to competition, respectively. CASE STUDY ABOVE QUESTION BELOW Describe the nutrition and exercise program during the final 12 weeks that you would prescribe to achieve the aforementioned results. Be specific to nutrition content, caloric content, percentage of each macronutrient, type of food, timing of food relative to exercise, and fluid intake, as well as any nutritional supplement that may assist in her body composition makeover. Develop a specific weekly exercise program with reference to mode, frequency, intensity, duration and overload of both resistance and cardiovascular exercise. Provide scientific support for your recommendations.

Answer 1

The subsequent philosophies should be practical when emerging the aerobic phase of an over-all suitability exercise prescription to improve cardiorespiratory suitability:

-Type of Activity - The movement must custom large muscle groups and must be preserved for a period of stretch.

-Concentration - The normal training concentration for vigorous grownups is 60-80% of their practical volume, denoted to as supreme heart amount. Perceiving a mark heart rate exercise region throughout workout is a good method to measure strength.

-Duration - The length of the bodybuilding will be contingent on the concentration of the exercise. Typically actions of lower concentration, such as ambulatory, can last lengthier than a high concentration bodybuilding like consecutively. Aerobic suitability can also be capable by alternating high and low level happenings as in ambulatory amid brief eras of nudging for 15 to 60 minutes of unceasing or intermittent aerobic movement.

-Incidence of setting - The aerobic movement must be achieved from 3 to 6 days a week.

-Rate of Advancement - In the first 6-8 weeks of workout, noteworthy training effects will happen. The suitability expert will have to regulate the concentration and period of the movement if development is to endure.

Nutritional content:

-carbohydrates 30.23 %

-protein 41.35 %

-22.75% fats,

-10.10% fluid.