Calculate The Client's Target Heart Rate Using The Karvonen Formula (Essay Sample)
Case Study 2
Calculations: Calculate the client's target heart rate using the Karvonen formula.
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: Clark Kent
Resting Heart Rate: 55 bpm
Weight: 165 lb
Body Fat Percentage: 15%
Background and Goals: Clark is a junior in high school and is eager to gain some muscle mass and strength before his final football season next year. He knows very little about nutrition and his diet consists primarily of processed foods (i.e., fast food, cafeteria food, etc.). He eats two or three meals per day on average. Clark's training regimen has been sporadic and inconsistent recently, so he is coming to you for help. He is anxious to be at his best by the start of his senior season, which is three months away.
Clark Kent Case Study
An Overview of the Case Study
From this case study, it is evident that Clark Kent is a high school student, who is eager to gain muscle mass. At the same time, he does not want to become obese. He looks physically strong since he has been playing football for quite a long time. However, he does not know much about the disadvantages of processed foods (cafeteria food or fast foods). He eats two to three meals every day, and this gives me an idea that the quantity of food he is consuming is appropriate; however, he just needs to replace his unhealthy snacks with healthy and fresh meals.
I called the client to my office the previous week and asked a number of questions regarding his health and day-to-day activities. Clark Kent told me that his training regimen had been inconsistent and this is why he needed immediate help. I brought it to his attention that there is no shortcut to a fit and healthy body and that he would have to collaborate with me throughout the training sessions. His senior season would begin in three months, and he looked excited in this regard. At the same time, the client was worried about whether he would be able to achieve the desired results or not. I had asked him to make the payment for the training program so that I could proceed with guiding him how to use different gym equipment and what types of exercises he would have to do on a daily basis.
Calculating the Target Heart Rate of Clark Kent using the Karvonen Formula
According to the Karvonen formula, Clark Kent’s target heart rate is 158.6 beats per 60 seconds / per minute. I have obtained this value using the following formula.
220-17(age of the client)-55(Clark’s resting heart rate) = 148(heart rate reserve)
148*70% (intensity) = 103.6
103.6+55(resting heart rate) = 158.6 beats/minute
Similarly, the BMR of Clark Kent has been calculated in the following way:
BMR = (6.25*165) + (12.7*71)-(6.76*17) + 66 = 1884
Daily calories expenditure = 1.55*((6.25*165) + (12.7*71)-(6.76*17) + 66) = 2920
Most Suitable Fitness Tests, Evaluation Methods and Data Collection Techniques for the Client
It was important for Clark Kent to spend the decided number of hours in the gym without any lame excuses. I will first introduce him to a variety of machines and will prepare his body to do intense exercises. It will not take me much time to help him come to the right track as Clark Kent has been an athlete. I will brief him about how to make the correct use of a barbell, dumbbell, and different machine exercises. I have plans to include a brisk walk, swimming, and yoga in this training program to help Clark Kent increase the strength of his muscles. In the meantime, I will be using several fitness tests and evaluation methods to determine whether or not his body is responding to the exercises positively. The data about his cardio performance will be collected using simple yet effective machines, as Clark Kent’s budget is limited and he cannot pay a lot of money for high-profile and expensive laboratory tests.
The 12-Week Training Program for Steve Rogers
The 12-week training program of Clark Kent is going to act as a foundational macrocycle. I may have to ask the client to do both basic and advanced exercises on the same day, depending on the body fats he wants to burn. The aim is to increase the strength and flexibility of his muscles, to keep his body in good shape and to make him physically and mentally active. I will call Clark Kent to the gym five or six days a week and will allow him to take an off every Sunday so that he can spend some time with his family and friends, doing the things he love...
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