Twelve-week Training Program Essay - 550 Words

Twelve-week Training Program (Essay Sample) Content: Case StudyNameInstitutional affiliationClient Calculations1. Calculate the clientà ¢Ã¢â€š ¬s BMIHeight = 5à ¢Ã¢â€š ¬10" = (5 x 12) + 10 = 70 inchesBMI = [120 ÃÆ' (70)2] x 703BMI = 17.22. Calculate the clientà ¢Ã¢â€š ¬s BMRBMR = 66 + (6.23 x weight) + (12.7 x height) - (6.8 x age)BMR = 66 + (6.23 x 120) + (12.7 x 70) à ¢Ã¢â€š ¬ (6.8 x 14)BMR = 66 + 747.6 + 889 à ¢Ã¢â€š ¬ 95.2BMR = 1607.43. Calculate the clientà ¢Ã¢â€š ¬s target heart rate at 60% and 80%Maximum heart rate = 220 à ¢Ã¢â€š ¬ 14 = 206i). THR at 60%THR = [(206 à ¢Ã¢â€š ¬ 70) x 60/100] + 70THR = [136 x 0.6] + 70THR = 152 bpmii). THR at 80%THR = [(206 à ¢Ã¢â€š ¬ 70) x 80/100] + 70THR = [136 x 0.8] + 70THR = 179 bpmAssessment, Training, and Nutritional StrategyQ4. Fitness testsChris should undergo muscle strength fitness tests because of his low BMR. A teenage boy of his age requires at least 2200 calories each day. Since his BMR is unusually low for male children of his age, his muscle strength needs to be ascertained.Chris should also undergo cardiorespiratory endurance tests in order to determine the level of activity in which he can begin his training exercises. If the intensity of his activity is not ascertained, he may either underwork or overwork himself during his initial training stages.In addition, Chris should undergo weight tests. His BMI indicates that he is underweight. If he undergoes weight tests, it will be easier to determine the appropriate training exercises that would enable him to gain weight.Q5. Twelve-week training programBecause Chris has not been performing intense training activities, he will need a three-week period of light exercises with at least three days of rest. Starting with light training exercises will allow his body to adjust to vigorous training activities.In his resistance training program, Chris should vary the number of repetitions per exercise after completing the first three-week session. Varying the number of repetitions will enable h im to maintain any strength gained during the training period. He should also vary the weights he uses in order to attain maximum muscle strength. Starting with moderate weights will enable him to achieve an appropriate repetition range comfortably.Chris should also perform a 20-minute cardiovascular exercise at least once every week. Cardiovascular exercises will enable him to burn more fats, subsequently reducing his muscle-fat ratio.In addition, Chris should perform flexibility training once every week. Flexibility training will enhance Chrisà ¢Ã¢â€š ¬ agility and strength.Program for week one to threeSets Exercise Repetitions per exercise Day one 2 Inclined dumbbell press 5 2 Seated cable rows 5 2 Dumbbell pullovers 5 2 Decline bench press 5 2 Cable crossovers 5 Day two Rest Day three 2 Dumbbell Lunges 5 2 Standing leg curls 5 2 Leg press - close stance 5 2 Leg extensions - close stance 5 2 Leg extensions - medium-wide stance 5 Day four Rest Day five 2 Overhead dumbbell ext ensions 5 2 Kneeling cable overhead extensions 5 1 Cable rope curls 5 1 Dumbbell wrist curl 5 1 Dumbbell wrist extension 5 1 Dumbbell bicep curls 5 Day six Rest Day seven Medium-intensity cardio Program for week four to twelveDay Sets Exercise Repetitions Day one 2 per exercise Decline Dumbbell pressDumbbell wrist curlsDumbbell wrist extensionsDips