ISSA Fitness Program Assignment Help
Client Profile: Selina Kyle
Age Gender Resting Heart Rate Height Weight Body Fat Percentage
31 Female 70 bpm 5’7″ 159 pounds 33%
Selina just had her first baby a couple months ago and is determined to shed exess pregnancy pounds before Summer. Selina has very limited exercise experience. She did not play high school or college sports. Prior to having her first child, she did like to hike, go out dancing, and take the occasional yoga class. She is eager to start a program to lose the baby weight. She can dedicate 3 or 4 days per week to exercise and is willing to sign on for 12 weeks to start.
Client Calculations
Using the information above, calculate the client’s BMR and DCR
Calculate the client’s Target Heart Rate using the Karvonen formula (you will determine the appropriate target heart rate for this client given the information gathered in the initial assessment and evaluation)
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.
Explanation for your recommendations and any specific conditions presented by your client that are found in the evaluation. (Be sure to reference course concepts when discussing rationale for your recommendations.)
A 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 with explanation as to how they will assist the client in meeting energy needs throughout the training program and achieving intended goal(s).
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.
Include an 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 client 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.
Solution.
ISSA Fitness Program.
Selina’s BMR and DCR
Basal Metabolic Rate
To calculate Selina’s BMR, the Metric formula will be adopted.
BMR = 655 + (9.6 x Weight (Kilos)) + (1.8 x height (cm)) – (4.7 x age (years))
BMR = 655 + (9.6 x 72.12) + (1.8 x 170.18) – (4.7 x 31)
BMR = 655 + 692.35+ 306.32 – 145.7
BMR = 1507.97
Daily Calorie Requirement
Selina will be engaged in moderate activity level 3 to 4 times every week. As such, a factor of 1.55 will be applied to calculate her DCR.
Therefore, DCR = BMR x Activity Level
DRC = 1507.97 x 1.55
DCR = 2337.35 Calories per day.
Selina’s Target Heart Rate
The Karvonen Formula applies resting and maximum heart rate to determine the target heart rate of an individual.
Target heart rate = ((max HR – resting HR) × % Intensity) + Resting HR
Selina’s maximum heart rate = 220 – 31(Age) = 189
Target Heart Rate = ((Maximum heart rate – resting heart rate) x training %) + Resting heart rate
Target heart rate = ((189-70) x 33%) + 70
Target Hear Rate = (119 x 0.33) + 70
Target heart rate = 109.27 bpm
With reference to the Karvonen Formula, Selina’s Target Heart rate is 109.27.
Professional Responsibilities
According to the first stage of the drawing in process, it is important for a fitness professional to establish his position as a professional. As such, they have a responsibility to make the client understand that they are aware of what they are doing and to get the client’s trust in them as the ultimate professionals that will help the client to achieve their personal goals in a professional manner (Tumminello, 2014). The second stage involves the collection and analysis of data. In this case, it is important for the fitness trainer to ensure that they initiate the process of collecting information about the patient and analysis of such information in order to understand the preferences of the client as such are important in the establishment of an effective regime that will be adhered to by the client to the latter. Such data could include the client’s body fat levels, arm circumference, medical history, and age, among other data that could be important in designing an effective fitness regime (Tumminello, 2014). It is also the responsibility of the professional trainer to guide the client through a journey of discovering more about themselves and hence preparing themselves for the fitness program. It is also the responsibility of the fitness trainer to ensure that they understand the best suited program factors for the client including the nutritional and activity protocol by implementing a pilot protocol that will allow them to establish such factors. Lastly, it is the responsibility of the fitness professional to ensure that they develop an integrated lifestyle fitness program with consideration of the objectives of the client in order to facilitate adherence (McDonald & Hodgdon, 2012).
Fitness Tests, Methods of Evaluation, and Data Collection Used
Trainers are presented with a long list of measurements and tests that they can apply to determine the baseline fitness levels of their clients. Fitness tests are an important part of establishing an effective fitness regime as they allow the trainers to develop a clear understanding of the interests, fitness goals, and motivational factors of the client and thus to establish training options that are most appropriate to the client. Given that aerobic training has been noted to be highly effective for weight loss, one of the fitness tests that will be used on Selena is the Beep Test. This test is also referred to as the 20 m multistage fitness test (MSFT) (Garcia, 2009). The test will involve asking Selina between two line that are separated by a 20-meter distance. She will be expected to reach one end from the other before a beep sound is made, and the test will only be stopped after the patient is unable to make it to the two-meter mark away from the end line. A Beep VO2max calculator will be used to convert Selena’s score to a VO2max score (Garcia, 2009). To establish Selena’s cardiac function, the Bruce Protocol will be employed, which involves a stress test for treadmill exercise. Lastly, the trainer will use skinfold calipers to take Selena’s skinfold measurements in order to establish her body fat levels prior to implementation of a weight loss regime in order to establish her baseline measures, that would be later used to determine if any improvements are being made in terms of the body fat levels throughout the training regime (DeBruyne, Pinna, & Whitney, 2015).
Recommendations
To facilitate loss of fat and gain of lean muscle, Selena will have to embrace a mix of cardio and heavy training exercises. Heavy training is heavily tasking for the body as it requires a large supply of energy. This type of training increases the body’s metabolism allowing for a breakdown of fat deposits to supply the increased demand of energy by the body (Tumminello, 2014). On the other hand, the cardio exercises allow for increased burning of calories is the presence of a sufficient supply of oxygen (McDonald & Hodgdon, 2012). As such, it is important to engage Selena in both cardio and strength training during her training days. The client should be monitored to ensure that she completes each of the prescribed sets and reps within the stipulated time as this would allow them to put in maximum effort and hence to achieve the predetermined benefits. Nevertheless, it is important to note that the effectiveness of the exercises in terms of weight loss are highly determined by diet (DeBruyne, Pinna, & Whitney, 2015). A proper strike between energy intake and energy expenditure is important in ensuring that the body effectively breaks down stored fats to compliment the energy supplied through diet in meeting the body’s energy needs. As such, it is important for the client to stick to the dietary regime that will allow them to consume less energy as compared to what they expend.
12-week comprehensive and periodized training program
| Day | Exercise | Sets | Repetitions | Rest Time | Exercise Time |
| Week 1-5 | |||||
| Monday | Warm-up on the client’s cardiovascular equipment of choice | n/a | n/a | n/a | 5 minutes |
| Cardio workout on treadmill | Gradual increase towards level 6 intensity | n/a | 5 minutes after workout | 40 minutes | |
| Tuesday | Rest Day | ||||
| Wednesday | Bicep Curls | 6 | 8 | 2 minutes between sets | 20 minutes |
| Triceps pulldowns using rope | 6 | 5 | 3 minutes between sets | 20 minutes | |
| Thursday | Rest Day | ||||
| Friday | Lateral pulldowns on cable machine | 5 | 5 | 2 minutes between sets | 20 minutes |
| 10 mile jogging | 1 | 1 | 10 minutes after jog | 50 minutes | |
| Saturday | Rest Day | ||||
| Sunday | Rest Day | ||||
| Week 6-9 | |||||
| Monday | Interval training on Cardio equipment of choice | 3 | 2 minutes between sets | 20 minutes | |
| Front raises using dumbbells | 3 | 5 | 2 minutes between sets | 15 minutes | |
| Stability ball crunches | 3 | 8 | 3 minutes after every set | 15 minutes | |
| Tuesday | Rest day | ||||
| Wednesday | Treadmill jogging | 10 minutes after jogging | 30 minutes | ||
| Lunges with dumbbells | 3 | 6 | 2 minutes between sets | 10 minutes | |
| Leg curls on machine | 4 | 5 | 2 minutes between sets | 15 minutes | |
| Thursday | Rest Day | ||||
| Friday | Indoor bicycle riding cardio | Level 7 | 5 minutes cool down | 20 minutes | |
| Bicep curls on dumbbell machine | 4 | 7 | 2 minutes between sets | 15 minutes | |
| Incline dumbbell press | 3 | 8 | 2 minutes between sets | 12 minutes | |
| Saturday | 40-minute brisk-walking | ||||
| Sunday | Rest Day | ||||
| Week 10 – 12 | |||||
| Monday | Intervals | 90 seconds at level 9 then 30 seconds at level 3 in terms of perceived exertion | 10 times | 5 minutes after completion | 20 minutes |
| Plank exercises | 3 | 60 second holds | 2 minutes between sets | 8 minutes | |
| Side plank exercises | 4 | Hold for 60 secs | 2 minute between sets | 10 minutes | |
| Tuesday | Rest day | ||||
| Wednesday | 45 minutes on client’s cardiovascular equipment | ||||
| Thursday | 20 minutes Treadmill jogging | ||||
| Straight leg raising using bench | 4 | 10 | 1 minute after every set | 15 minutes | |
| Knee pushups | 5 | 10 | 2 minute after every set | 15 minutes | |
| Friday | Rest Day | ||||
| Saturday | Outdoor Bicycle riding | 50 minutes | |||
| Sunday | Rest day |
Nutritional strategies
As earlier mentioned, it is important to ensure that a proper balance is stricken between energy intake and energy expenditure in order to effect weight loss (DeBruyne, Pinna, & Whitney, 2015). The two major suppliers of energy in the diet are carbohydrates and fats, as such, it is important for the client to ensure that they reduce their consumption of foods that are high in such nutrients.
Selena should thus consume a low-calorie
diet. This is a diet that is low in foods that have high caloric content.
Selena should focus on reducing foods that have been refined, those that are
low in fiber. Instead, she should focus on consuming foods that are high in fiber
such as whole meal foods, fruits and vegetables. Fiber promotes a feeling of
satiety, hence reducing the amount of food consumed (DeBruyne,
Pinna, & Whitney, 2015). Fiber rich foods
are low in energy, an aspect that ensures a reduced intake of calories, and one
that allows the body to turn onto the stored stores for the supply of the
additional requirement of energy by the body. Selena should also reduce her
intake of foods that are high in fats. Such foods include fast foods, most of which
are prepared using saturated fats, which contribute greatly to weight gain and
the development of other related health conditions such as cardiovascular
diseases (DeBruyne, Pinna, & Whitney,
2015).
She should use small portions of unsaturated fats in her diet. Fats should not
be completely eliminated from the diet as they play critical roles in the body including
transportation and storage of fat soluble vitamins (DeBruyne,
Pinna, & Whitney, 2015). Instead, the
amounts of fats taken in should be reduced. Lastly, it is important for Selena
to consider increasing her protein intake as protein is important in the
development of muscle. Considering her engagement in heavy training, it is
important for her to consume increased proteins to effectively supply the
process of body building.
References
DeBruyne, L. K., Pinna, K., & Whitney, E. N. (2015). Nutrition and Diet Therapy. Boston, MA: Cengage Learning.
Garcia, L. (2009). Weight Training for Women: Step-by-Step Exercises for Weight Loss, Body Shaping and Good Health. Guilford: Morris Publishing Group, LLC.
McDonald, D. G., & Hodgdon, J. A. (2012). The Psychological Effects of Aerobic Fitness Training: Research and Theory. Berlin: Springer Science & Business Media.
Tumminello, N. (2014). Strength Training for Fat Loss. Champaign: Human Kinetics.