Case Study 1
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: Selina Kyle
Age: 31
Gender: Female
Resting Heart Rate: 70 bpm
Height: 5’7″
Weight: 159 lb
Body Fat Percentage: 33%
Background and Goals: Selina just had her first baby a couple months ago and is determined to shed excess 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.
How to solve
Calculation of Clients Target Heart Rate Nursing Assignment Help
Introduction:
In this assignment, we will be assessing the client profile of Selina Kyle, a 31-year-old female who recently had her first baby and is determined to shed excess pregnancy pounds before summer. Selina has limited exercise experience and is willing to dedicate 3 or 4 days per week to exercise for a 12-week period. Our objective is to calculate her target heart rate using the Karvonen formula, design a customized 12-week periodized training program, and provide specific nutritional strategies to help her meet her goals. Additionally, we will discuss our professional responsibilities, fitness tests used, client profile conditions, and the rationale behind our recommendations.
Answer:
Calculating Selina Kyle’s Target Heart Rate using the Karvonen Formula:
The Karvonen formula is used to determine target heart rate during aerobic exercises, taking into account the resting heart rate, age, and desired exercise intensity. The formula is as follows:
Target Heart Rate = ((Max Heart Rate – Resting Heart Rate) x Exercise Intensity) + Resting Heart Rate
To begin, we need to calculate Selina’s maximum heart rate using the age-predicted formula, which is 220 minus her age. Considering her age of 31, her maximum heart rate is 189 bpm.
Next, we need to determine Selina’s target heart rate (THR) using the Karvonen formula. Since she is a beginner with limited exercise experience, we will aim for a moderate intensity level of 60-70% of her maximum heart rate.
Let’s assume Selina has a resting heart rate of 70 bpm. We can calculate her target heart rate using the Karvonen formula:
THR = ((Max Heart Rate – Resting Heart Rate) x Exercise Intensity) + Resting Heart Rate
THR = ((189 – 70) x 0.6) + 70
THR = (119 x 0.6) + 70
THR = 71.4 + 70
THR = 141.4 bpm
Therefore, Selina’s target heart rate, using the Karvonen formula, is approximately 141.4 beats per minute.
Designing a 12-Week Periodized Training Program:
Based on Selina’s goals, limited exercise experience, and availability for 3 to 4 exercise days per week, we will design a 12-week periodized training program that gradually progresses her towards weight loss and improved fitness. This periodized training program will include a mix of cardiovascular exercise, strength training, and flexibility training.
Weeks 1-4: Foundation Phase
– Cardiovascular Exercise: 20-30 minutes of low-to-moderate intensity aerobic activities such as brisk walking or stationary cycling, performed 3 times per week.
– Strength Training: Incorporate full-body strength training exercises using bodyweight and resistance bands, performing 2-3 sets of 10-12 repetitions for each major muscle group, 2 times per week.
– Flexibility Training: Include basic stretching exercises targeting major muscle groups, holding each stretch for 15-30 seconds, performed after each strength training session.
Weeks 5-8: Progression Phase
– Cardiovascular Exercise: Increase duration to 30-40 minutes, gradually increasing intensity by including intervals or incline training, performed 4 times per week.
– Strength Training: Introduce dumbbell or machine exercises along with bodyweight exercises, performing 3 sets of 8-10 repetitions for each major muscle group, 2 times per week.
– Flexibility Training: Perform dynamic stretching exercises before the strength training session and static stretching exercises after the session, focusing on muscle groups involved in the workout.
Weeks 9-12: Intensification Phase
– Cardiovascular Exercise: Maintain 30-40 minutes of moderate intensity aerobic exercise, incorporating high-intensity intervals or adding new forms of cardio (e.g., jogging, cycling, swimming), performed 4-5 times per week.
– Strength Training: Increase resistance and intensity by using heavier weights or progressing to more challenging exercises, performing 3 sets of 6-8 repetitions for each major muscle group, 2-3 times per week.
– Flexibility Training: Continue to perform dynamic stretching exercises before workouts and static stretching exercises after each session, emphasizing muscles targeted during strength training.
Nutritional Strategies:
To assist Selina in meeting her energy needs and promote weight loss, specific nutritional strategies should be implemented. Some recommended strategies are as follows:
– Balanced Diet: Advise Selina to consume a well-balanced diet consisting of whole grains, lean protein sources, fruits, vegetables, and healthy fats. Emphasize portion control and moderation.
– Caloric Deficit: Help Selina create a caloric deficit by calculating her daily energy needs and recommending a moderate reduction in calories to promote gradual weight loss.
– Hydration: Encourage Selina to stay adequately hydrated by consuming water throughout the day, especially before, during, and after exercise.
– Meal Timing: Suggest Selina have small, frequent meals throughout the day to stabilize blood sugar levels and maintain energy levels.
– Nutrient Timing: Recommend that Selina consume a balance of macronutrients (carbohydrates, protein, and fats) both pre and post-exercise to support energy levels and muscle recovery.
Explanation for Assessment, Programming, and Nutritional Recommendations:
The chosen assessments, programming, and nutritional recommendations align with the principles of exercise science and address the specific needs and goals of Selina Kyle. The assessments, such as calculating her target heart rate using the Karvonen formula, provide valuable information to tailor her training program and ensure exercise intensity is appropriate for her fitness level. The periodized training program is designed to gradually progress Selina from a foundation phase to an intensification phase, considering her limited exercise experience and goal of weight loss. The inclusion of cardiovascular exercise, strength training, and flexibility training ensures a comprehensive approach to improving fitness and body composition. Lastly, the nutritional strategies are aimed at creating a caloric deficit, promoting a balanced diet, and meeting Selina’s energy needs for exercise and recovery.
By addressing Selina’s history, current abilities, and intended goals, the recommended program and exercises are appropriate and sustainable. The incorporation of course concepts, such as periodization, exercise intensity, and nutrition principles, ensures a well-rounded and evidence-based approach to Selina’s fitness journey. The ultimate aim is to help Selina achieve her goal of shedding excess pregnancy pounds before summer, while prioritizing her safety, progress, and adherence to the program.
