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About case study 2

Case study 2

Peter Parker

Karvonen Formula

Minimum training heart rate (60%)

THR= ((max HR – rest HR)x % intensity) + Resting HR

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=220 – 28=192

192-80=112

112x 0.60 + 80= 147 bpm

Maximum training heart rate (80%)

THR= 220- 28=192

192- 80=112

112x 0.80 + 80= 169.6 bpm

This is a12 week periodized training program designed for Mr. Parker. He appears to be an active person while in school. During our first meeting, I will establish rapport with him and explain to him the value of his cooperation and communication will benefit our attaining our goal of improved fitness. I will ask for his commitment to the next 3 months of his fitness journey. Afterwards, I will discuss about me fee and request he read and sign the consent, and provide him the Health History Questionnaire that we will review during our next meeting.

The second consultation will be a review of his Health History Questionnaire. I will also inquire about past surgeries, any physical restrictions and medications that he’s taking. If there are concerns that requires a doctor’s and consent and ask for medical clearance once done. We always put our clients safety first and avoid any risks during training. Initial physical measurements will be taken as well. This includes his height, weight and body fat percentage to track his progress etc. as indicators of progress from once we begin to completion of training plan.

This periodized training program aims to achieve weight loss and toning. The program is enclosed in the following page. The first 6 weeks of this program includes 3 days of cardio exercise and the last 6 weeks will be 4 days a week using the 2 days on, 1-2 days off pattern. Cardio exercise could be anything that will get him moving, like jogging on the treadmill, elliptical or swimming. We will start with low to moderate cardio during the first 2 weeks just to test the water since he hasn’t worked out for a while. He might feel the program should be more intensive for him initially we we begin but he will need to follow to the plan because we do not want to risk injury physically or mentally and be unable to continue afterwards. We will also incorporate strength training in this program. The first 2 weeks will be low intensity and low volume training. No heavy weights or high repetitions at this point. This is a progressive training plan, we will add more weights and increase the intensity level of the workout in the following weeks. We will do mesocyclone splits, focusing on the upper, lower or total body parts.

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The nutritional plan, I suggest to do a 3 different types of eating days which includes:

low calorie day- 3 days

moderate calorie day- 2 days

high calorie day- 2 days

He can follow this guide utilizing multiple approaches. High calorie days are recommended during high intensity workouts because it requires more energy than low intensity. He can also enjoy a high carb day once in a while on special occasions. Protein intake should be around 160-180 grams per day. Fats should be up to 30% of daily calories but he should ensure that they are the healthy fats like avocado, olive oil or nuts. Limited indulgence junk treats, making sure not go beyond 10% of his daily calories. I will ask him to create a 3 day food diary to track his caloric intake and use this as basis to monitor and suggest modifications to what he is consuming. I will strongly recommend whole foods, low salt, fats or sugar and non-processed foods. I suggest creating meal preparation plan so that he can control the portions of his food. This way he will not be tempted to pop something easy on the microwave. He will also need to pay attention to hydration. Limit sugary drinks or juices. Increase water consumption, especially after work out. Diet is very important. Weight loss can truly be achieved when you control what you eat. Discipline is the key to stay on track on your journey.

Week 1-2 Strength training

The following exercises will be completed by a training circuit manner on Mondays, Wednesdays and Fridays. Start the circuit with warm up of stretches for 5-10 minutes. Warm up exercises such as jumping jacks or jog in place to increase the heart rate. End your workout with a cool down to help you get your body to resting stage. Using weights that you can manage throughout the week. Proper execution will enhance in the effectiveness of the workout and to prevent injury.

Week 1-2

Monday

Warm-up or stretches 5-10 minutes

Squats (body weight) 15 repetitions, 2 sets

Leg press calf raise 12 repetitions, 2 sets

Leg Curl 12 repetitions, 2 sets

Biceps curl 12 repetitions, 2 sets

Lateral pulldown 12 repetitions, 2 sets

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Bent-over-rows 12 repetitions, 2 sets

Cool down for 10 minutes (stretch your arms, legs, chest)

Wednesday

Warm-up or stretches 5-10 minutes

Alternating reverse Lunge 12 repetitions, 2 sets

Leg extensions 12 repetitions, 2 sets

Dumbbell squats 12 repetitions, 2 sets

Lateral Raises 12 repetitions, 2 sets

Dumbbell shoulder press 12 repetitions, 2 sets

Single arm row 12 receptions per side, 2 sets

Cool down for 10 minutes (stretch your arms, legs, chest)

Friday

Warm-up or stretches 5-10 minutes

jump squats 12 repetitions, 2 sets

alternating step ups 12 repetitions, 2 sets

Dumbbell Squats to overhead press 12 repetitions, 2 sets

Dumbbell Romanian deadlift 12 repetitions, 2 sets

Alternating Dumbbell side lunges 12 repetitions total, 2 sets

Plank shoulder taps 12 repetitions, 2 sets

Cool down for 10 minutes (stretch your arms, legs, chest)

Cardio

Tuesday/ Thursday: 30-45 minutes jogging or elliptical with stretching

Saturday: 30- 45 minutes light jog or walking or stretching

Sunday: Rest/ Meditate

Week 3-8 Strength Training

This is an Upper and lower body exercise for the next 6 weeks. Add more weight as the weight from previous weeks becomes manageable. As you progress, add more weight to it or add more time (example, wall sit). Always begin your workouts with warm- up and end with a cool down. Stretching is also important to help your body recover easily.

Day 1- Upper body workout 1

Day 2- Lower body workout 2

Day 3 – Off

Day 4 – Upper Body workout 1

Day 5 – Lower body work out 2

Day 6- jog to run for 45 minutes- 1 hour with 10 minutes stretching

Days 7 – off

Upper body workout 1

Warm-up or dynamic stretches 5-10 minutes

Incline chest press (with dumbbells) 12 repetitions, 3 sets

Dumbbell Lateral Raise 12 repetitions, 3 sets

Dumbbell shoulder press 12 repetitions, 3 sets

Dumbbell curl 12 repetitions, 3 sets

Dumbbell tricep extensions 12 repetitions, 3 sets

push ups 12 repetitions, 3 sets

Cool down for 10 minutes (stretch your arms, legs, chest)

Lower body workout 1

Warm-up or dynamic stretches 5-10 minutes

Squats (body weight) 15 repetitions, 3 sets

Leg press calf raise 12 repetitions, 3 sets

Leg Curl 12 repetitions, 3 sets

Alternating Reverse lunge 12 repetitions per leg, 3 sets

Sumo squat calf raise 12 repetitions, 3 sets

wall sit 30 seconds, 2 repetitions

Cool down for 10 minutes (stretch your arms, legs, chest)

Upper body workout 2

Warm-up or dynamic stretches 5-10 minutes

barbell upright row 12 repetitions, 3 sets

Lateral pulldown 12 repetitions, 3 sets

bent over row 12 repetitions, 3 sets

dumbbell tricep kickback 12 repetitions, 3 sets

Hammer curl 12 repetitions, 3 sets

Rope bicep curls 12 repetitions, 3 sets

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Cool down for 10 minutes (stretch your arms, legs, chest)

Lower body workout 2

Warm-up or dynamic stretches 5-10 minutes

Dumbbell romanian deadlifts 12 repetitions, 3 sets

Hamstring curl 12 repetitions, 3 sets

Same leg walking lunges 8 repetitions/leg, 3 sets

Dumbbell side lunges 8 repetitions/side, 3 sets

Leg press, feet together 12 repetitions, 3 sets

Jump squats 12 repetitions, 3 sets

Cool down for 10 minutes (stretch your arms, legs, chest)

Week 9-12 Strength Training

This mesocycle split focuses on certain muscle groups each day (Monday, Wednesday, Friday). This will be performed 3 days a week beginning with warm up or stretching and ending it with cooling down stretches. We will utilize superset training, which means performing 2 exercises back to back. Rest for 30 seconds before proceeding to the next superset. Tuesday and Thursday will be Aerobics or any Cardio exercise to give your body to recover. The number of sets will increase and you may use progressively heavier weights than the previous 6 weeks, ensure you are not compromising form. We will also incorporate abdominal exercises to strengthen your core and obliques.

Mesocylce split

Monday: Shoulders, Triceps, Biceps, Abs

Wednesday: Hamstring, Quads, Calves, Abs

Friday: Back, Chest, Abs

Monday

Shoulders, Triceps, Biceps, Abs

(Warm-up or dynamic stretches 5-10 minutes)

Barbell shoulder press Superset with cable overhead extensions: 8 repetitions each exercise, 4 sets

Dumbbell Tricep kickbacks Superset with Barbell Bicep curls: 8 repetitions each exercise, 4-sets

Arnold press Superset with Dumbbell lateral raises: 8 repetitions each exercise, 4 sets

Abs: Abdominal crunches 15 repetitions, 4 sets

alternating heel touches 20 repetitions total, 4 sets

Wednesday

Hamstring, Quads, Calves, Abs

(Warm-up or dynamic stretches 5-10 minutes)

Hamstring curls, 8 repetitions Superset with Dumbbell Bulgarian split squats, 8 repetitions/leg: 4 sets

Leg press Superset with Leg extension: 8 repetitions, 4 sets

Sumo squats calf raise (use kettlebell), 8 repetitions Superset with Dumbbell side lunge, 8 repetitions/side: 4 sets

Abs: Russian Twists (alternate) 16 repetitions, 4 sets

Leg lifts (alternate) 16 repetitions, 4 sets

Friday

Back, Chest, Abs

(Warm-up or dynamic stretches 5-10 minutes)

Close grip pulldown Superset with Wide grip pull down: 8 repetitions, 4 sets

Cable chest press Superset with Cable face pull: 8 repetitions, 4 sets

Dumbbell Bent over rows Superset with High row (machine): 8 repetitions, 4 sets

Abs: Bicycle crunches 20 alternating, 4 sets

Plank arm raises 20 alternating, 4 sets

Cardio

Tuesday/Thursday: 30 minute Run

Saturday: 30-45 minutes incline run, start with 2% incline then add 1-2% incline each week.

Sunday: Rest/stretch or meditate

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