Sample Case Study Karvonen Heart Rate Formula

Sample Case Study Karvonen Heart Rate Formula Sample Case Study Karvonen Heart Rate Formula 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. Sample Case Study Karvonen Heart Rate Formula ORDER NOW FOR CUSTOMIZED AND ORIGINAL ESSAY PAPERS 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. 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. 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. 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. Sample Case Study Karvonen Heart Rate Formula 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 Sample Case Study Karvonen Heart Rate Formula Get a 10 % discount on an order above $ 100 Use the following coupon code : NURSING10