Twelve-week Training Program (Essay Sample)

Case Study
Name
Institutional affiliation
Client Calculations
1. Calculate the client’s BMI
Height = 5’10" = (5 x 12) + 10 = 70 inches
BMI = [120 ÷ (70)2] x 703
BMI = 17.2
2. Calculate the client’s BMR
BMR = 66 + (6.23 x weight) + (12.7 x height) - (6.8 x age)
BMR = 66 + (6.23 x 120) + (12.7 x 70) – (6.8 x 14)
BMR = 66 + 747.6 + 889 – 95.2
BMR = 1607.4
3. Calculate the client’s target heart rate at 60% and 80%
Maximum heart rate = 220 – 14 = 206
i). THR at 60%
THR = [(206 – 70) x 60/100] + 70
THR = [136 x 0.6] + 70
THR = 152 bpm
ii). THR at 80%
THR = [(206 – 70) x 80/100] + 70
THR = [136 x 0.8] + 70
THR = 179 bpm
Assessment, Training, and Nutritional Strategy
Q4. Fitness tests
Chris should undergo muscle strength fitness tests because of his low BMR. A teenage boy of his age requires at least 2200 calories each day. Since his BMR is unusually low for male children of his age, his muscle strength needs to be ascertained.
Chris should also undergo cardiorespiratory endurance tests in order to determine the level of activity in which he can begin his training exercises. If the intensity of his activity is not ascertained, he may either underwork or overwork himself during his initial training stages.
In addition, Chris should undergo weight tests. His BMI indicates that he is underweight. If he undergoes weight tests, it will be easier to determine the appropriate training exercises that would enable him to gain weight.
Q5. Twelve-week training program
Because Chris has not been performing intense training activities, he will need a three-week period of light exercises with at least three days of rest. Starting with light training exercises will allow his body to adjust to vigorous training activities.
In his resistance training program, Chris should vary the number of repetitions per exercise after completing the first three-week session. Varying the number of repetitions will enable him to maintain any strength gained during the training period. He should also vary the weights he uses in order to attain maximum muscle strength. Starting with moderate weights will enable him to achieve an appropriate repetition range comfortably.
Chris should also perform a 20-minute cardiovascular exercise at least once every week. Cardiovascular exercises will enable him to burn more fats, subsequently reducing his muscle-fat ratio.
In addition, Chris should perform flexibility training once every week. Flexibility training will enhance Chris’ agility and strength.
Program for week one to three
Sets

Exercise

Repetitions per exercise

Day one

2

Inclined dumbbell press

5

2

Seated cable rows

5

2

Dumbbell pullovers

5

2

Decline bench press

5

2

Cable crossovers

5

Day two


Rest


Day three

2

Dumbbell Lunges

5

2

Standing leg curls

5

2

Leg press - close stance

5

2

Leg extensions - close stance

5

2

Leg extensions - medium-wide stance

5

Day four


Rest


Day five

2

Overhead dumbbell extensions

5

2

Kneeling cable overhead extensions

5

1

Cable rope curls

5

1

Dumbbell wrist curl

5

1

Dumbbell wrist extension

5

1

Dumbbell bicep curls

5

Day six


Rest


Day seven


Medium-intensity cardio


Program for week four to twelve
Day

Sets

Exercise

Repetitions

Day one

2 per exercise

Decline Dumbbell press
Dumbbell wrist curls
Dumbbell wrist extensions
Dips