Training program. Health, Medicine, Nursing Essay.

NO DOUBLE SPACE. I HAVE ATTACHED (word doc.) THE WORK I'VE DONE ALREADY AND THE DATA I WAS ABLE TO OBTAIN WHEN WORKING ON THIS CASE STUDY. THIS INFORMATION SHOULD HELP YOU GREATLY.
Textbook use for reference: Fitness: The complete Guide
Official Text for ISSA's Certified fitness trainer course edition 9
Frederick C. Hatfield, PhD
Calculations: Calculate the client's target heart rate using the Karvonen formula.
Training Program: Design full a 12-week periodized training program for the client described in the Client Profile. Be very specific as you design the training program. List the types of exercise, duration, sets, reps, rest intervals, and so on.
Include the following in your case study submission:
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 programming, and nutritional recommendations. (Be sure to reference course concepts when discussing rationale for your recommendations.
Don't forget your explanation for WHY you listed and recommended what you did. Reference the concepts and theories covered in the course. 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: Steve Rogers
Age: 27
Gender: Male
Resting Heart Rate: 60 bpm
Height: 6'0"
Weight: 178 lb
Body Fat Percentage: 11%
Background and Goals: Steve is an avid runner and has been quite slim his whole life. He runs moderate- to long-distances three or four days per week. Running is his only physical activity. Steve has never been interested in resistance training because it is not his strong suit. Steve recently decided that he is tired of being skinny. He would like to put on some size and muscle before he travels back to his hometown for a good friend's wedding in 12 weeks.
The following is a step by step guide on how to most effectively address your Case Study response… Provide a detailed, comprehensive, 12 week periodized training program including sets, repetitions and exercises. - To assist you in creating an effective program, you will first need to take into account your client’s baseline assessments. To clarify, after you determine the one repetition maximum of this client’s upper body and lower body, you should have a better idea of where to begin in terms of resistance (weight) as well as how many sets and repetitions would be most appropriate for them. If you were to determine say, that your client is a beginner, the general rule would be to start them off at a lower level of intensity and volume, something similar to 1-2 sets and 12 repetitions per exercise. You might also want to recommend a program that addresses that full body in each session at the onset of the program in order to build a solid foundation in which to build on as your client continues to progress. You want to ensure that each client is working at a level that is commensurate with their abilities as well as their objectives. - In your periodized program, you are going to split up the client’s recommended training program into mesocycles. For example, Weeks 1-3, Weeks 4-7, Weeks 8-12. For each mesocycle, you are to design an exercise program that is based on the client’s goals and abilities. Typically, throughout a periodized program you start with lower sets and higher repetitions and by the end of your program or the 12th week, the program should show definitive progression in terms of increased sets and possibly decreased repetitions as resistance should increase. In addition, exercises should become increasingly advanced and more specific to the client’s objectives. For example, if one of your client’s primary objectives is increasing lean muscle mass, by the last mesocycle (weeks 8-12) you would be designing a program directly correlated to that primary objective. - As long as your program improves from weeks 1-12 and includes various exercises, sets and repetitions, there is not necessarily one ‘right answer,’ and therefore is also not one particular ‘wrong answer’ as there are many ways in which to achieve an end goal. In addition, you will need to provide some level of rationale and explanation for your program recommendation.
Regarding the section asking for you to discuss nutritional/dietary strategies, it specifically asks for you to discuss nutritional strategies and supplement recommendations. - as to your nutrition response(s), essentially what we look for is that you utilize the BMR (which you calculated at the onset of the case study) as well as the Daily Caloric Requirement (DCR) so as to determine the client’s recommended daily intake based on their primary goals and energy needs. So you’ll want to consider what the total amount of calories this client is going to need if he/she is training this much for one week. Therefore if you have a client training 3 days/week, you will want to calculate how many calories he is going to need for that increased activity, etc. In addition, you can use various nutritional strategies discussed in the textbook including the palm/fist macronutrient profile, providing strategies based on body type, calorie cycling, etc. - You can find this information and more great info in Units 17, 18, 19, 20. Essentially, for your overall programming, each section needs to be thoroughly thought out and explained in detail and with personal analysis included.