Write an essay of atleast 250 words for all 6 questions and
2 case studies as well.
1. Define the three energy pathways. For each pathway, identify two exercises that utilize the pathway. If you were training to run a marathon, which pathway would be the focal point of your training? What types of activities would you incorporate into your marathon training and why? How will an understanding of energy pathways help you in your future training endeavors?
2. Perform a chin-up (palms supinated) and determine which muscles are the prime movers, stabilizers, and synergists. Is there a difference with a pull-up (palms pronated)? If so, what are the differences? Do as many chin-ups as possible. Which muscles inhibit your ability to perform more repetitions? What does this say about the chin-up as an effective exercise for the latissimus dorsi? List as many variations of pull-ups and chin-ups as possible. Describe how what you have learned during this experience will help you in your future training.
3. Perform at least one exercise for each major muscle group on a stability ball. On another day, perform the same exercises in a stationary position (i.e., not on a stability ball.) Report the following. List the exercises you performed. Were you able to use the same weight on the stability ball? If not, why do you think you could not use as much resistance? What populations would benefit from stability ball training? Are there certain individuals who should not use a stability ball? How will this learning experience and the knowledge you have gained from it help you in your future training endeavors?
4. Take your blood pressure and the blood pressure of someone else. List both the systole and diastole. Define systole, diastole, and list the ranges of excellent, good, fair, and poor. Do you see any correlations between blood pressure and lifestyle, stress level, or activity level? How will you incorporate knowledge of blood pressure into your future training endeavors?
5. Identify an individual currently on an intermittent fasting diet, another who is on a gluten-free diet, and someone else on the Paleo diet. Critically analyze their dieting experience(s) and compare/contrast them with your own. Evaluate each in light of the most recently known science and practical experience. Would you recommend any of these diets or any other structured diet to a future client? If so, list the diet and describe how would you determine its appropriateness for a client. If you would not recommend any of these or other structured diets, detail why.
6. Search online for “free medline.” You will probably find several websites that offer this feature. Search for research abstracts on “cancer and exercise.” Review at least six abstracts (articles no more than five years old). Based on the conclusions of these studies, how beneficial is regular exercise for cancer patients? How would you market your services to clients that have cancer? Be sure to cite your work.
Case Studies:
Instructions:
This section of your final exam provides you with an opportunity to apply all of the information you have learned throughout the course to the work that you will be doing as a certified professional.
You will be presented with two client profiles, and will be asked to design a 12-week periodized program for each client. In addition to describing the logistics of the program, you will also be asked to explain why you have designed the program the way that you have.
Approach these clients as you would approach a real-life situation. Your client should be able to take your program and put it into practice without having to contact you for explanation of what to do or why to do it.
Before you finalize your submission, make sure your program passes the following tests:
1. Is the training program that you are designing appropriate, safe, and effective for the client, given the client’s physical abilities and primary goals?
2. Could you defend your program from a legal standpoint? Who would be held liable if your client was injured during training because of either lifting too much weight or exceeding a certain heart rate?
3. Is your program justifiable from a business standpoint? Are you professional with your current clients? Would they refer their friends, family, or colleagues to you based on the guidance that you provide in your program design?
4. Imagine that YOU are the paying client. Would you feel that your money was well spent if you were handed the training program/dietary recommendations?
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: Jamie Summers
Age: 53
Gender: Female
Resting Heart Rate: 90 bpm
Height: 5’5″
Weight: 165 lb
Body Fat Percentage: 35%
Background and Goals: Jamie is a working mother of three teenagers. She has not been consistently active for many years. She was recently diagnosed with high blood pressure, which is likely caused by her high-stress corporate job and physical inactivity. She also has an affinity for processed and sugary foods. Jamie was recently told by her doctor that she needs to start exercising, eating better, and just simply taking better care of herself or else she is on her way to additional health problems. Jamie will be attending her oldest daughterÕs high school graduation in three months and wants to use the event as a goal date in which to make significant progress in her health.
Case Study 2
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: Diana Prince
Age: 37
Gender: Female
Resting Heart Rate: 75 bpm
Height: 5’5″
Weight: 165 lb
Body Fat Percentage: 31%
Background and Goals: Diana is a 37-year-old mother of two children. She used to exercise fairly consistently (mostly jogging and light aerobic activities) before having kids. Ever since she had her first child 9 years ago, she has not been very active. Diana has her 20-year high school reunion coming up in 3 months (12 weeks). She would like to look and feel her best and is eager and willing to spend the next 12 weeks doing what she can to change her body.
Expert Solution Preview
Introduction:
As a medical professor, it is my responsibility to design course assignments and evaluate student performance while providing feedback. This essay will cover six different questions related to exercise physiology, nutrition, and health. Additionally, there are two case studies where a 12-week periodized training program will be designed for each client.
Question 1:
Energy pathways are the systems our body uses to produce energy for different types of exercise. These pathways are the phosphagen system, glycolysis system, and aerobic system. The phosphagen system uses stored adenosine triphosphate (ATP) to create energy for high-intensity exercises lasting around 10 seconds, such as weightlifting and sprinting. The glycolysis system uses glucose to produce ATP during high-intensity exercises lasting up to one minute, such as mixed martial arts and basketball. Lastly, the aerobic system uses oxygen to create energy for endurance exercises lasting from a few minutes to hours, such as marathon running and cycling.
If I were training to run a marathon, the focal point of my training would be the aerobic system. I would incorporate exercises like long-distance runs, cycling, and swimming into my training, which would help build my endurance capacity and improve my body’s ability to use oxygen to produce ATP.
Understanding energy pathways can help individuals design specific training regimens based on the demands of the activity they will be performing. This not only helps them improve performance but also avoid unnecessary fatigue and injury by prioritizing the energy pathway that is most used during the respective activity.
Question 2:
Performing a chin-up (palms supinated) engages the muscles of the back, shoulders, and arms. These muscles are the prime movers, while the stabilizers include the core and grip muscles. The synergists, or assisting muscles, are the biceps and forearms. With a pull-up (palms pronated), the prime movers are still the back, shoulders, and arms, but the stabilizers and synergists shift slightly. The biceps become more of a stabilizer, while the forearms take on more of a synergistic role.
During chin-ups, the muscles inhibiting more repetitions are typically the biceps and forearm muscles. This highlights the effectiveness of chin-ups as an exercise targeting the back muscles since these muscles are not fatigued as quickly. Variations of pull-ups and chin-ups include grip width and type, along with equipment used like rings and a weighted vest.
Understanding the different muscles engaged during pull-ups and chin-ups can allow individuals to target specific muscle groups within the back and arm regions to create a more well-rounded strength training program.
Question 3:
Performing exercises on a stability ball recruits more muscles in the core and requires more balance than exercises performed in a stationary position. During the exercise, maintaining balance, and avoiding the ball’s unstable surface typically uses more effort compared to using a fixed platform. Thus transferring the exercises from stability ball to stationary position, individuals may find they cannot use the same amount of weight due to the heightened challenge in balance and stabilizing muscles during the stability ball exercises.
Populations that would benefit from stability ball training include those individuals experiencing low back pain or those undergoing rehabilitation from an injury, as it is a low-intensity exercise. There aren’t specific individuals who should not use stability balls, as long as they are used within the safe limits.
Understanding stability ball exercises and their potential use can provide a tool for low-intensity exercise for individuals who may require a low-impact program.
Question 4:
Blood pressure is the measure of the force that pushes blood from the heart to blood vessels throughout the body. Systolic blood pressure is the highest pressure that occurs during a heartbeat, while diastolic blood pressure is the lowest pressure that occurs between beats. The range for excellent blood pressure is below 120/80 mmHg, good blood pressure is between 120/80 and 140/90 mmHg, fair blood pressure is between 141/91 and 160/100 mmHg, and poor blood pressure is over 160/100 mmHg.
There is a correlation between blood pressure and lifestyle and activity levels. Regular exercise, maintaining a healthy diet, and managing stress levels can help individuals maintain healthy blood pressure levels. Understanding blood pressure and the effect of lifestyle and activity levels can encourage individuals to make lifestyle changes that benefit their health.
Question 5:
The intermittent fasting, gluten-free, and paleo diet all have different characteristics. Intermittent fasting involves restricting food intake for specified periods, gluten-free diets eliminate gluten from the diet, and paleo diets eliminate processed foods and focus on whole foods and meats.
Analyzing the diets’ effectiveness and individuals’ experiences show that there are benefits and drawbacks to each. However, it is essential to evaluate each diet’s guidelines and their potential effectiveness in specific individuals’ lifestyles and health issues. Therefore, recommending a structured diet should be specific to the client’s individual needs and not a general recommendation.
Question 6:
Based on research abstracts, regular exercise can help improve cancer patients’ quality of life during and after treatment. Regular exercise helps with fatigue, depression, and improved physical health.
Marketing services to clients regarding exercise and cancer requires a tailored approach, including understanding the cancer type, treatment, and that group’s specific needs. Promoting exercise as a tool in reducing cancer-related symptoms and improving overall health can be the focus of marketing.
Case Study 1:
After assessing Jamie’s heart rate, a target heart rate of around 125 bpm is calculated. Jamie’s program will focus on enhancing cardiovascular fitness and decreasing body fat percentage. The program will include five days of exercise, including a 30-minute warm-up consisting of active stretching, jogging, and lower-intensity exercises. The program will consist of resistance training, cardio, and flexibility exercises.
Resistance training exercises will mainly target the posterior chain, such as squats, lunges, and kettlebell swings, as these exercises will reduce stress from the lower back muscles to help with Jamie’s high blood pressure. Next, the cardio exercise program will focus on interval training, consisting of a 20-60 seconds high-intensity exercise, a recovery period of around 60-120 seconds, and repeating for around 20 minutes. Lastly, flexibility exercises will include active stretching and basic yoga poses.
The nutritional plan includes calorie restrictions from processed and sugary foods, with a gradual reduction of the daily calorie intake on a weekly basis. A reduction in fat intake and an increase in protein intake will accompany the dietary program.
This program is balanced and tailored to Jamie’s needs, focusing on the targeting of the specific areas affected by her high blood pressure and food habits.
Case Study 2:
After assessing the heart rate, we determined that the target heart rate is around 140 bpm. Betty’s program will focus on enhancing cardiovascular fitness and increasing lean mass. Betty’s program will include a five-day week of exercise, including a 30-60 minute warm-up consisting of active stretching, jogging, and lower-intensity exercises. The program will consist of resistance training, cardio, and flexibility exercises.
Resistance training exercises will focus mainly on compound exercises, such as bench press, pull-ups, push-ups, and deadlifts. These exercises will include three to four sets, with eight to twelve repetitions and a recovery period of 45 to 60 seconds. The cardio program includes HIIT (high-intensity interval training) and steady-state cardiovascular exercises. For HIIT, Betty will need to perform around 20 minutes of interval training, and for steady-state, Betty will have jog or swim intermittently for a total of 45-minute sessions.
The flexibility program includes a combination of yoga and active stretching to promote hindered flexibility and decrease chances of injury.
The nutritional plan is focused on muscle protein synthesis, where frequent small meals are consumed throughout the day following a 40% protein, 30% carb, 30% fat ratio. The meal plan includes an increase in good fats, such as avocado and nuts, and low-fat carbohydrates such as sweet potatoes and brown rice.
This program is tailored toward Betty’s goals and will promote both fat loss and muscle gain.
