Question

CASE STUDY

28-year-old firefighter with a history of back pain. His BMI is 27 and body fat percentage is 25%. He

hopes to become leaner, improve his posture, strengthen his core, and improve his lower and upper

extremity muscular endurance, and enhance his aerobic fitness so that he can better tolerate the

demands of his job and protect his lower back. He currently does some heavy resistance training

with weight machines and barbells, but he is getting lower back flare-ups with squats and deadlifts.

He is performing 2 hard steady state workouts per week on the rowing ergometer for 30

min/session. He would like to begin a sustainable exercise program that improves his fitness without

sacrificing his musculoskeletal health

Cardiorespiratory Training

a. Frequency

b. Intensity

c. Time/Duration

d. Type – workout structure

i. Continuous

ii. Intermittent

iii. Circuit (include cardio and resistance exercises w/ associated times)

iv. Interval (include times for both work periods and recovery periods)

e. Type – mode

i. Running, cycling, rowing, cross-training, etc.

f. Warm-up

g. Cool-down

h. Specific instructions for off day(s) (i.e. active recovery, stretching, complete rest, etc.)

i. Goal of mesocycle: aerobic base building; increase muscular and aerobic endurance;

improve speed-endurance (tempo pace); boost aerobic capacity (VO2max), etc.

j. Vision for program: how do you plan to progress them over time to achieve their goal?

i. Brief explanation of your training approach - type directly into textbox on excel

Answer 1

a )

3–5 times per week

b)20–60 minutes

c)intensity of 142–186 BPM

d) types

I)Continuous exercise training involves intensity levels maintained at a steady state throughout the session, while during interval training there are alternating bouts of exercise and recovery/rest.

It is usually only classed as continuous training if the activity lasts for 15 minutes or more.

ii)

intermittent exercise is more effective at lowering artery-blocking fat in the bloodstream than continuous exercise when exercising just 30 minutes. Intermittent workouts are mini-sessions performed periodically throughout your day.

iii)

A typical circuit training workout includes about 8-10 exercise stations. After completing a station, instead of resting, you move quickly to the next station. A muscular strength and endurance circuit alternates muscle groups, such as upper body, lower body and core, so little or no rest is needed in between stations

Circuit training is a form of cardio. If done correctly, your heart rate should be elevated during circuit training. Circuit training is a great way to mix it up and prevent boredom..

Don't try to circuit train every day. Anytime you work muscles against resistance, they need 48 hours of recovery time. ... Give yourself some recovery time between circuit workouts just as you would other workouts that use weights. Don't try to do one every day.

iiii)

Interval training is a type of training that involves a series of high intensity workouts interspersed with rest or relief periods.

Interval training alternates short, high intensity bursts of activity with periods of rest and recovery in between. Interval training uses the body's two energy-producing systems: the aerobic and the anaerobic.Interval training is simply alternating short bursts (about 30 seconds) of intense activity with longer intervals (about 1 to 2 minutes) of less intense activity. For instance, if your exercise is walking and you're in good shape, you might add short bursts of jogging into your regular brisk walks.

, if your intervals of effort are 1 minute long, you should recover for 30 seconds before picking up the pace .

f)

warm up generally consists of a gradual increase in intensity in physical activity (a "pulse raiser"), joint mobility exercise, and stretching, followed by the activity.

The purpose of a warm up is to prevent injury by increasing the body's core and muscle temperature. Warm muscles increase the rate of energy production which increases reflexes and lowers the time it takes to contract a muscle.

g)

Cooling down is an easy exercise, done after a more intense activity, to allow the body to gradually transition to a resting or near-resting state. Breathe deeply while cooling down to deliver oxygen to your muscles, release tension, and promote relaxation.After your workout, it's best to spend five to 10 minutes cooling down through a sequence of slow movements. This helps prevent muscle cramps and dizziness while gradually slowing your breathing and heart rate.

h)

An active recovery workout involves performing low-intensity exercise following a strenuous workout. Examples include walking, yoga, and swimming. Active recovery is often considered more beneficial than inactivity, resting completely, or sitting.