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Calculations: Calculate the client's target heart rate using the Karvonen formula. (Essay Sample)

Instructions:
Training Program: Design a full 12-week periodized training program for the client described in the Client Profile. Be very specific as you design the training program. This is an opportunity for you to demonstrate your full comprehension of the information and concepts discussed throughout the course. List the types of exercise, duration, sets, reps, rest intervals, and so on. Include the following in your case study submission: A description of your professional responsibilities as discussed in the stages of the drawing-in process (Unit 12) Discussion of any fitness tests, methods of evaluation, and data collection used to assess and evaluate the client's needs Specific conditions that you have identified in the client profile A fully detailed 12-week comprehensive and periodized training program including specific exercises, sets, repetitions, suggested rest times, etc. Use an integrated approach in your program recommendations. Specific and detailed nutritional strategies and an explanation as to how the strategies will assist the client in meeting energy needs Explanation for your chosen assessment, programming, and nutritional recommendations. (Be sure to reference course concepts when discussing rationale for your recommendations. Keep in mind that a client should be able to take your program and put it into practice without having to contact you to clarify what you intended by your recommendations or to explain parts of your program. Don't forget your explanation for WHY you listed and recommended what you did. Reference the concepts and theories covered in the course. Be sure to address why the program and exercises recommended are appropriate for the specific client given the client's history, current abilities, and intended goal(s). For example: if you are developing a program for a beginner client without any resistance training experience, explain how your program addresses the lack of experience, initial need for foundational development, process by which you would safely progress the client, etc. Tying your program to course concepts is a critical component of your case study. Review the Client Profile below. Client Profile: Diana Prince Age: 37 Gender: Female Resting Heart Rate: 75 bpm Height: 5'5" Weight: 165 lb Body Fat Percentage: 31% Background and Goals: Diana is a 37-year-old mother of two children. She used to exercise fairly consistently (mostly jogging and light aerobic activities) before having kids. Ever since she had her first child 9 years ago, she has not been very active. Diana has her 20-year high school reunion coming up in 3 months (12 weeks). She would like to look and feel her best and is eager and willing to spend the next 12 weeks doing what she can to change her body. source..
Content:
CLIENT PROFILE Name: Diana Prince Height: 5'5” Age: 37 Weight:165 lbs Gender: Female Body Fat Percentage: 31% Resting Heart Rate: 75bpm If the client wishes to be in her best before the high school reunion then I highly recommend a moderate-intensity workout level ranging from 60% to 70% with 150 mins per week and intensity level of 75% to 80% with 75 mins per week for the next 12 weeks. Maximum Heart Rate: Moderate and High Intensity Level Exercises Minimum Heart Rate (Moderate Exercise) Maximum Heart Rate (Moderate Exercise) 220 – 37 (Age) = 183 183 – 75 (Rest. HR) = 108 108 x .6 (Min. Intensity) + 75 (Rest. HR) = 140 bpm 220 – 37 = 183 183 – 75 = 108 108 x .7 (Max. Intensity) + 75 = 151 bpm Minimum Heart Rate (High Level Exercise) Maximum Heart Rate (High Level Exercise) 220 – 37 (Age) = 183 183 – 75 (Rest. HR) = 108 108 x .75 (Min. Intensity) + 75 (Rest. H...
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