Training. Diana Prince’s Target Heart Rate. Health, Medicine Essay (Essay Sample)
Texbook use for reference: ISSA Fitness: The complete Guide. Official text for ISSA's certified fitness trainer course edition 9.0
Review the Client Profile below.
Client Profile: Diana Prince
Resting Heart Rate: 75 bpm
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.
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:
Calculations: Calculate the client's target heart rate using the Karvonen formula.
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.
The following is a step by step guide on how to most effectively address your Case Study response… With regards to the question in your case studies discussing initial assessment and evaluation…In this particular question, it specifically asks you to discuss fitness tests and methods of evaluation that should be used to assess the client. What you first want to consider prior to starting any kind of physical training is to address the following: - professional responsibilities (eg: establishing medical clearance from a physician, establishing your fees and pricing and establishing what your clients goals are throughout the training program. You can find this information in Unit 12 of your textbook. - methods of assessment testing (ex: body composition test, flexibility tests such as the sit and reach, strength and cardiovascular endurance and muscular endurance tests that include your 1 Rep Max tests for upper body and lower body, the 12 minute run/ walk test and the 1 minute sit up and push up tests. You can find this information in Unit 13, starting on page 371 in your textbook. Please ensure that you explain what assessment tests you choose and why you have chosen these specific assessment tests. Regarding the question asking you to include specific training protocol, it specifically asks you to 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. This will allow for us to take a ‘peek behind the curtain’ of your thought process so to speak…and will provide us with validation of your full comprehension of the course material and ability to use it in a functional setting.
Diana Prince’s Target Heart Rate
I am a fitness expert and Diana Prince is my client. I am responsible for designing a training program for her. The first step is to calculate her target heart rate (THR). Before calculating Diana’s THR, I will calculate her BMR or basal metabolic rate. It can be defined as the rate of energy expenditure per unit time. The client has to meet a strict or definite set of criteria; without it, she cannot achieve her goal of having a fit and active body.
The following formula has been used to calculate her basal metabolic rate.
BMR = 66 + (6.23 x Diana’s weight in pounds) + (12.7 x Diana’s height in inches) - (6.8 x Diana’s age in years)
=66 + (6.23X 165) + (12.7X 5.5) + (6.8X 37)
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