Calculate the client’s target heart rate using the Karvonen formula, ISSA Case 1 help

Case Study 1

Calculations: Calculate the client’s target heart rate using the Karvonen formula.

Training Program: Design 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 clientÕs needs
  • Specific conditions that you have identified in the client profile
  • 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 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.

Expert Solution Preview

Introduction:

This case study requires the calculation of the client’s target heart rate using the Karvonen formula. Additionally, students are required to create a 12-week periodized training program for the given client. This answer will focus on designing a comprehensive and periodized training program for the client while incorporating the required information.

Answer:

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.

Professional Responsibilities:

As a health and fitness professional, my professional responsibilities during the drawing-in process include ensuring that the client is aware of the benefits, risks, and any potential health concerns related to their fitness goals. Additionally, I will discuss the client’s medical history and any past injuries, provide a physical assessment and measurements, and discuss the client’s interests and goals. Finally, I will obtain and evaluate the client’s consent to participate in the program.

Fitness Tests and Data Collection:

Fitness tests are essential in determining a client’s fitness levels and health risks. Some essential fitness tests for Steve include a cardiorespiratory fitness test, a muscular endurance test, and a flexibility test. Data collection will include tracking client progress, heart rate, weight, body fat percentage, measurements, and food logs.

Conditions:

From the client profile, specific conditions that have been identified include the client’s lack of experience in resistance training and his goal of putting on size and muscle.

Nutrition Strategies:

To help Steve meet his energy needs, he should consume a well-balanced diet consisting of protein, carbohydrates, and healthy fats. The client should also consume an adequate amount of calories tailored to his energy needs and goals, while also ensuring he is consuming more calories than he is burning.

Training Program:

Weeks 1-4:
– Warm-up: 10 min of dynamic stretching and cardio to increase heart rate
– Resistance Training: 3 days per week
– Dumbbell chest press, 3 sets of 12 reps with 60 seconds rest
– Dumbbell bicep curls, 3 sets of 12 reps with 60 seconds rest
– Squats, 3 sets of 12 reps with 60 seconds rest
– Cardio: Alternate between 30 minutes of steady-state cardio and interval training on non-resistance training days.

Weeks 5-8:
– Warm-up: 10 min of dynamic stretching and cardio to increase heart rate
– Resistance Training: 4 days per week
– Barbell deadlift, 3 sets of 10 reps with 60 seconds rest
– Barbell bench press, 3 sets of 10 reps with 60 seconds rest
– Dumbbell shoulder press, 3 sets of 10 reps with 60 seconds rest
– Bodyweight lunges, 3 sets of 10 reps with 60 seconds rest
– Cardio: Alternate between 35 minutes of steady-state cardio and interval training on non-resistance training days.

Weeks 9-12:
– Warm-up: 10 min of dynamic stretching and cardio to increase heart rate
– Resistance Training: 5 days per week
– Barbell squats, 3 sets of 8 reps with 60 seconds rest
– Barbell bent-over rows, 3 sets of 8 reps with 60 seconds rest
– Deadlifts, 3 sets of 8 reps with 60 seconds rest
– Pull-ups, 3 sets of 8 reps with 60 seconds rest
– Push-ups, 3 sets of 8 reps with 60 seconds rest
– Cardio: Alternate between 40 minutes of steady-state cardio and interval training on non-resistance training days.

Rationale:

The given program has been designed to help the client build muscle mass and put on size while providing a safe workout environment. The program is divided into three phases, each increasing in duration and intensity. The workouts are balanced and work different muscle groups each day. The program also allows for proper rest intervals in addition to cardio exercises to improve overall fitness.

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