12 Week Training Program. Calculate the client's target heart rate using the Karvonen formula.

Essay Instructions:

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. 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 clientÕs 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: 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.
Book: Fitness: The Complete Guide by Frederick Hatsfield 9th Edition (2018).

Essay Sample Content Preview:

12 Week Training Program
Student’s Name
Institutional Affiliation
12 Week Training Program
Client Calculations (Heart rate) using the Karvonen formula:
Target heart rate (THR) = [(max heart rate (MHR) – resting heart rate (RHR)) * intensity] + resting heart rate (RHR).
For this calculation, we use 220 beats per minute (bpm) as the MHR for Steve Rogers, which reduces at a rate of 1 bpm per year from a person’s childhood. Therefore,
MHR for the client= 220 (MHR) – 27 (Steve’s age) = 193
RHR= 60 bpm
Intensity used will be 60 percent (minimum) and 80 percent (maximum). Hence,
At 60 percent intensity: THR= [(193-60) * 60%] + 60= 139.8
At 80 percent intensity: THR= [(193-60) * 80%] + 60=166.4
Therefore, Steve Roger’s THR for his training will be between 139.8 bpm and 166.4 bpm.
At 27 years and with a maximum heart rate of 193 bpm, Roger intends to put on some weight and build some muscle within 12 weeks. Therefore, a periodized training program for the client will focus on enhancing his strength as well as engaging in an aerobics program. Both the aerobics program and the strength training will help Rogers enhance his athletic performance and his full-body fitness, as well as build up some muscles. Additionally, there will be adequate recovery periods during the training program to reduce the possibility of an injury during the training.
To limit the likelihood of getting an injury during the proposed training program, there will be several periodized training sessions, each with specific types and volumes of exercises, the duration and intensity of the sessions, and appropriate rest periods within the period of training. Given that Roger is an avid runner, the training program will also aim at improving Steve’s endurance and stamina, in addition to building his full-body strength.
Steve Rodger’s 12-week periodized training program
The program will entail a series of repeated segments and training sessions each targeting a specific objective. The first four weeks will focus on Steve’s hypertrophy and stamina, while week 5-8 will focus on building his basic strength and finally, weeks 9 to 12 will focus his strength and body power.
Weeks 1-4
Start with 10 minutes of warm-up, for three days within the first two weeks, which involves cardiovascular activities prior to the start of training. Increase to 20 minutes of cardiovascular exercises after two weeks. Also warm up before taking the working sets.
Weeks 5-8
Before weight training, engage in up to 10 minutes of cardio exercises. Also, warm-up before engaging in working sets. Increase cardio exercises to from three days to daily every week. Also start ev...

Updated on January 26, 2024

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12 Week Training Program. Calculate the client's target heart rate using the Karvonen formula.

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