Comprehensive 12-week periodized training program

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 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.

Case Study 2
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: Clark Kent

Age: 17

Gender: Male

Resting Heart Rate: 55 bpm

Height: 5'11"

Weight: 165 lb

Body Fat Percentage: 15%

Background and Goals: Clark is a junior in high school and is eager to gain some muscle mass and strength before his final football season next year. He knows very little about nutrition and his diet consists primarily of processed foods (i.e., fast food, cafeteria food, etc.). He eats two or three meals per day on average. Clark's training regimen has been sporadic and inconsistent recently, so he is coming to you for help. He is anxious to be at his best by the start of his senior season, which is three months away.

BELOW IS A SAMPLE ANSWER, PLEASE MAKE IT CLOSE TO THIS:

Sample Case Study
Jocko Johnson

Age Gender Height Weight Body Fat % 30 Male 73 inches 200 18

Jocko was an athlete in high school playing a variety of sports including football, track (100- 400 meter events) and baseball. He has come to you because he has recently had his 30 th birthday and wants to get back in shape. While he is in decent shape already, Jocko wishes to get in excellent shape with an eye on perhaps competing in a local bodybuilding show in the future.

CLIENT CALCULATIONS
Use the information above to calculate the following. Only the final answer is required. You do not need to show full calculations.

What is the client's BMI?
What is the client's BMR?
Using the Karvonen formula, what is the client's target heart rate at 60% and 80%?
ASSESSMENT, TRAINING, AND NUTRITIONAL STRATEGY
Using the information above, address points a-c.

Discuss fitness tests or methods of evaluation that should be used to assess the client, providing rationale for your recommendations. Be sure to address the specific conditions presented by your client.
Provide a detailed, comprehensive, 12-week periodized training pro- gram, including specific sets, repetitions and exercises, utilizing an integrated approach.
Discuss nutritional strategies and supplement recommendations with a rationale for your choices.
Sample Case Study Response
The case study provides an opportunity for you to put your fitness knowledge into practice and design a program for a sample client. Think of the case study as your first paying client. Give as much detail as someone new to fitness would need. In addition, provide the rationale for each of your decisions as if you were discussing the program with educated fitness professionals.

The following provides a formatting approach that you can use when structuring your answer. Please note, however, the content serves as a minimal representation of what is expected. To prove your competency in program design, you will need to provide greater detail, as well as rationale for your program decisions. If you have any questions about comprehensive program design, feel free to contact Educational Support.

A. While Jocko may appear to be a dream client on the surface, I realize that his athletic background and mid- life crisis that brought him here will probably lead to more than a little impatience on his part. At my initial consultation I would explain to him that I would need at least a three-month commitment from him to ensure his getting started on the right foot. In my experience most clients need about this long to really get in the swing of things and start seeing some results. At this time I would establish my fees, get him signed up and give him a health history questionnaire to fill out for our next meeting.

After this I would set up our first appointment. I would plan on having enough time in the first session to have him complete a release of liability form and go over his health history questionnaire. If he had any red flags or other concerns we would hold off on training until I had spoken to his doctor and he had gotten a doctor’s release. Otherwise we would get started on the enclosed program. Before starting I would do circumference, bodyweight and bodyfat percentage measurements so we can track his progress.

B. I would follow the enclosed program (see program on the following page) for a few reasons. First, the first mesocycle is a low volume, low intensity one that is designed mainly to increase tendon and ligament strength and allow him to get back in the groove of working out without asking too much of him and discouraging him. After a foundation has been set I would want to increase the intensity and volume levels resulting in a routine geared towards muscle growth. Next I would work on limit strength by introducing a mesocycle that had very high intensity levels and moderate volume. We would then reassess his goals and see where to go from there.

C. My nutritional strategy for this client would consist of 5 high calorie days and 2 low calorie days. I would suggest he follow a 1-2-3 or 1-2-4 macronutrient ratio depending on his metabolism and mesocycle. The higher intensity mesocycles would warrant more carbs, while the lower intensity one’s would not need as much fuel. I would suggest he get around 160 grams of protein a day and get his fat from “healthy” fats such as olive oil and hemp seed oil. The easiest way to estimate his daily caloric requirements is to have him keep a food log for a few days and see where he is at now. It will be much easier to make adjustments to his diet if I have a reference point.

Sample Case Study Workout Program (Sample Case Study Response Continued)
Weeks 1 - 3: STRENGTH TRAINING
The following exercises are to be performed in a circuit fashion on Monday, Wednesday, and Friday.

Squat/Leg Press: 1-2 Sets, 10-15 Repetitions Incline Bench Press: 1-2 Sets, 10-15 Repetitions Leg Curl: 1-2 Sets, 10-15 Repetitions

T-Bar Row: 1-2 Sets, 10-15 Repetitions

Standing Calf Raises: 1-2 Sets, 10-15 Repetitions DB Shoulder Press: 1-2 Sets, 10-15 Repetitions Crunches: 1-2 Sets, 20 Repetitions

Seated DB Curl: 1-2 Sets, 10-15 Repetitions

Back Extensions: 1-2 Sets, 15 Repetitions

Cable Pushdowns: 1-2 Sets, 10-15 Repetitions

AEROBICS

Tuesday/Thursday: 20- to 45-minute run

Saturday: 30-second jog/30-second sprint for 5 minutes total
Weeks 4 - 9: STRENGTH TRAINING
For this mesocycle we will use the following split and corresponding exercises.

MESOCYCLE SPLIT

Monday: Quads, Hamstrings, Calves Wednesday: Pecs, Biceps, Abs/Lower Back Friday: Back, Triceps, Shoulders

EXERCISES, REPS AND SETS

Squat: 4 Sets, 8-10 Repetitions

Stiff Leg Deadlift: 4 Sets, 8-10 Repetitions Leg Extension a1: 2 Sets, 12 Repetitions Leg Curls a2: 2 Sets, 12 Repetitions Seated Calf Raises: 2 Sets, 10 Repetitions

Standing Calf Raises: 2 Sets, 12 Repetitions

Wednesday: Incline Bench Press: 4 Sets, 8-10 Repetitions

Peck Deck: 2 Sets, 12 Repetitions

Preacher Curls: 2 Sets, 10-12 Repetitions

Russian Twist: 3 Sets, 8 Repetitions

Back Extensions: 3 Sets, 10 Repetitions

Friday: Pull-Up: 4 Sets, 8-10 Repetitions

Cable Rows: 3 Sets, 8-10 Repetitions

Lying Tri Extensions: 3 Sets, 8-10 Repetitions DB Shoulder Press: 2 Sets, 8-10 Repetitions Lateral Raises: 2 Sets, 8-10 Repetitions

AEROBICS

Tuesday: 30-second jog/30-second sprint, start 5 minutes and add 1 minute each week
Thursday: 30- to 45-minute run

Saturday: 30-second jog/30-second sprint, start 5 minutes and add 1 minute each week
Note: a1 and a2 designate two exercises that are to be done in a superset fashion. Do one set of the a1 exercises and while you are resting perform one set of the a2 exercise. Repeat until you have completed all prescribed sets for those exercises before moving on to the next exercise(s).

Weeks 10 - 12: STRENGTH TRAINING
For this mesocycle we will use the following split and corresponding exercises
MESOCYCLE SPLIT

Monday: Quads, Hamstrings, Calves Wednesday: Pecs, Back, Abs/Lower Back Friday: Biceps, Triceps, Shoulders

EXERCISES, REPS AND SETS

Monday: Deadlift: 6 Sets, 8 Repetitions

Stiff Leg Deadlift: 4 Sets, 8 Repetitions

Seated Calf Raises: 5 Sets, 8 Repetitions

Wednesday: Bench Press a1: 6 Sets, 8 Repetitions

Pull-Up a2: 6 Sets, 8 Repetitions

Russian Twist: 3 Sets, 8 Repetitions

Back Extensions: 3 Sets, 8 Repetitions

Friday: Barbell Curl a1: 5 Sets, 10 Repetitions Close Grip Bench a1: 5 Sets, 10 Repetitions Military Press: 5 Sets, 10 Repetitions

Note: a1 and a2 designate two exercises that are to be done in a superset fashion. Do one set of the a1 exercises and while you are resting perform one set of the a2 exercise. Repeat until you have completed all prescribed sets for those exercises before moving on to the next exercise(s).

AEROBICS

Thursday: 30-minute run
Saturday: 30-second jog/30-second sprint, start 10 minutes and add 1 minute each week