Fitness Program for Billie Jean

Billie Jean Graf Case Study
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Billie Jean Graf Case Study
Billie Jean loves tennis and is considering additional training to heighten her chances of engaging in competitive professional tennis in the future. She has the necessary support systems to excel in tennis in the future, including her parents and the tennis coach. That said, it is increasingly necessary to evaluate Billie Jean to comprehend her abilities and areas she needs to work on in order to realize her vision of engaging in professional tennis. The fitness tests used to assess Billie Jean include single hop for distance test, a baseline speed and agility forehand test, the triple crossover hop for distance test, a service box speed and agility test, a baseline speed and agility backhand test, and abdominal endurance test. Body composition assessment would also be conducted to understand her weight and how it could impact her training needs, resulting in undesirable health outcomes. After these tests, Billie Jean would be placed in a 10-week neuromuscular training program.
Billie Jean is an active girl entering puberty. Healthy nutrition is a critical factor impacting pubertal development. That said, Billie Jean’s nutrition lacks enough proteins to help sustain her energy levels. Proteins to help in helping recover from the soreness in her right arm. The strenuous active program could be attributed to soreness in her right arm. Protein foods are crucial for children’s muscle development and general growth, particularly during puberty. I would also recommend 6-8 glasses of water every day to remain hydrated. Hydration is essential in injury prevention, performance, and recovery for all individuals engaging in competitive sports (Judge, 2021). Billie jean should also avoid fast-food restaurants as junk foods could result in obesity, thus undermining her energy levels and performance. A typical meal plan for a day should include breakfast, lunch, and supper, including a balanced diet as recommended by the registered Dietician.
In the 10-week fitness program, I would incorporate rest intervals of 30 seconds to induce muscle hypertrophy effectively. Healthline media indicates that muscle hypertrophy is attained with moderate rest timescales of between 30-90 seconds (Edwards, 2021). The 50 seconds per exercise are for the daily warm-up are also within the recommended range.
Daily Warm-up Exercises
50 seconds per exercise
Monday

Tuesday

Thursday

Friday

Leg swings, arm/shoulder circles, leg bends, jumping jacks.

Squats, jumping role, walking job, torso twists.

Ankle circles, knee bends, lateral shuffle, butt kickers.

Lunges, yoga, standing side bends, hurdle stretch.

10-Week Fitness Program
30 seconds rest between sets
Monday (Core conditioning)

Tuesday (Lower body segments)

Thursday (speed and agility)

Friday (upper body segments)

3 sets of 12
Trunk rotation, elastic rotation chop, knees to chest, leg/arm extension, side plank.

3 sets of 12
Calf raises, Romanian deadlift, elastic band kick, hamstring curl, monster walk.

3 sets scheduled
Run-shuffle-run drill, deceleration drill, T ...