ISSA Case Studies

Answer

  ISSA Case Studies

1. Program for Diana Prince

Calculation of Target Heart Rate

The Karvonen Formula is a mathematic formula which can help in the determination of Diana’s target heart rate zone. The formula involves the measurement of the maximum heart rate (MHR) less an individual’s age and this how hard they need to work when they exercise (Waehner, 2018). The following is the calculation of Diana target heart rate.

206 (maximum heart rate) - (0.88x 37(age)) = 173.44- 75(resting heart rate) = 98.44

98.44*65% (low end of heart rate zone) = 64+75 (resting heart rate) = 139 beats per minute

98.44*85% (high end of heart rate zone) = 84+ 75 (resting heart rate) = 159 beats per minute

As such, Diana’s target heart rate is 139-159 beats per minute.

Professional Responsibilities

Personal trainers are not generally licensed, and the industry is yet to be regulated. However, according to Garrin (2014), it is expected that I behave at a level consistent with other professionals. In stage 1 of establishing myself as a professional, I will have to correctly diagnose the client based on the information that I will gather. In this regard, I am supposed to use critical reflection which is a mark of all true professionals. In the second phase of data collection, I will have to collect not only accurate but also up-to-date information concerning the health status of Diana, and her training progress (if any). I will obtain this through reference to through a medical clearance from a physician. In the guided discovery phase, I have a professional responsibility to using a guide in the discovery of information concerning the client before testing the water in stage four where I am supposed to identify any specific conditions. Lastly, I have a professional responsibility for using sound guidelines in the establishment of an integrated fitness lifestyle.

Assessment and Evaluation of The Client’s Needs

In assessing and evaluating the needs of Diana, I started by laying a fitness foundation. As such, I conducted a fitness foundation test for her strengths and capabilities. I told her to run for 20 minutes and recorded the covered distance. A strength and endurance test followed involving 10 pushups, then 10 sit-ups, and finally 10 squats. A flexibility test was next and entailed stretching her legs apart and moving her upper body forward, backward, and sideways. A stability standing test was next where Diana stood on one leg with her hands straight and wide. In evaluating Diana. I collected data related to how long she could run for 20 minutes and the time she took to do the flexibility tests. Moreover, I recorded the data as to the length of time she took in stability standing.

Specific Conditions Identified in The Client Profile

            From Diana’s profile, I established that her BMI (body mass index) is 32.5 (calculated from a weight of 165lb and height of 5’5″. As such, she is obese (BMI of over 30) and will need to reduce her weight. Although her body fat percentage is 31%, it is closer to obesity. Addition, she is in the deconditioned category as she had medical redflags of obesity.

Comprehensive and Periodized Training Program

The training for the client will be progressive starting from the beginner to the intermediate phases. The SAID (Specific Adaptation to Imposed Demands) principle will be used in ensuring that Diana’s body responds to the specific demands placed upon it. (Kisner, Colby & Borstad, 2017).

Stage 1: Circuit Training

The recommended periodized training for Diana is circuit training which is a body conditioning/endurance training via the use of high intensity. Since she has not exercised for 9 years, the intensity to start with will be low (30-60% of IRM). Repetitions will be 10-15 with total sets per muscle being 1-2 per exercise. 1 exercise per muscle group should be undertaken with rests of between 5-60 seconds. Recommended duration for this stage is 4 weeks. The following is the recommended workout

Diana should perform the exercises in a circuit fashion and repeat the workout three time a week with one day rest between weight training.

Stage 2: Lower Body Split

To ensure fitness of her low body, Diana should make a lower body split of moderate intensity (60-80% of IRM) for 4 weeks. The following table shows the recommended exercises and splits. The aim will be to reduce her fat level.

Stage 3: Muscle Mass

This is the final exercise that Diana should take and will involve high-intensity levels of 80-100% of IRM. The repetitions with 1-5 with sets per muscle group being 5-10. 1-2 exercises should be undertaken per muscle group with rests between 100-200 seconds. The duration for this stage exercise will be 4 weeks. This selected exercise is based on the need to ensure a fitter body for Diana since she wants to “look and feel her best” for the high school reunion. The following is the recommended split.

Nutritional Strategies to Meet Energy Needs

To ensure the health of her heart, Diana should fuel up two hours before exercising by hydrating her body with water and taking healthy carbohydrates such as whole grain cereals, which have low fat or skim milk. Additionally, Diana should eat low-fat yoghurt, brown rice, fruits, and vegetables. Such nutritional foods aim to ensure that she has quality carbs, lean proteins, fluids, and more importantly, heart-healthy fats. Notably, her muscles need carbohydrates, fruits, and vegetables to access quick energy while protein is vital for the blood cells and muscles for both nutrients and oxygen (Moore, 2015). After exercise, Diana should take the same meals to get back the energy which has been lost during the training.

Assessment, Programming, and Nutritional Recommendations

At the end of the training, I will assess Diana for her change in weight as well as the BMI. Additionally, I will assess her body fat and generally observe for a change in her general body muscles. The heart rate will also be examined to ascertain if it has achieved the targeted one. I will then program for her nutrition. In specific, Diana should continue with the exercises for at least 2 hours every day, which will ensure that she keeps her general body fitness. The following is the recommended nutrition for Diana: -

Breakfast: Oatmeal with fresh fruit will make her take in approximately 100 fewer calories each day. Tea or coffee is also desired by adding a little nonfat milk or soymilk and a packet of sugar substitute

Lunch: 2 Cups Mixed Greens with 1 Cup of Other Veggies, Chopped, Dressed with Aged Balsamic Vinegar

Mid Afternoon Snack: apple or no-sugar-added yoghurt with your choice of berries

dinner: baked potato, salad.

2. Program for Steve Rogers

Calculation of Target Heart Rate

Using the same Karvonen Formula, the target heart rate for Steve can be established. However, the maximum heart rate for men is 206.9 as opposed to women’s 206. The following is Steve’s target heart rate calculations.

206.9 (maximum heart rate) - (0.67x 27(age)) = 188.81- 60(resting heart rate) = 1288.81

128.81*65% (low end of heart rate zone) = 84+60 (resting heart rate) = 144 beats per minute

128.81*85% (high end of heart rate zone) = 110+ 60 (resting heart rate) = 170 beats per minute

As such, Steve’s target heart rate is 144-170 beats per minute.

Professional Responsibilities

Personal trainers are not generally licensed, and the industry is yet to be regulated. However, it is expected that I behave at a level consistent with other professionals (Garrin, 2014). In stage 1 of establishing myself as a professional, I will have to correctly diagnose the client based on the information that I will gather. In this regard, I am supposed to use critical reflection which is a mark of all true professionals. In the second phase of data collection, I will have to collect not only accurate but also up-to-date information concerning the health status of Steve and her training progress. In the guided discovery phase, I have a professional responsibility to using a guide in the discovery of information concerning the client before testing the water in stage four where I am supposed to identify any specific conditions. Lastly, I have a professional responsibility of using sound guidelines in the establishment of an integrated fitness lifestyle.

Assessment and Evaluation of The Client’s Needs

            The assessment and evaluation of Steve Roger’s needs will start by the examination of his profile. From the information provided, it will be easier to identify his background information and some needs. Although Steve is an avid runner, it will still be vital to conduct a fitness test to determine his physical fitness. Additionally, his limits will be evaluated through an examination of his maximum presses with squats and deadlift. Some of the foundational assessments will be the time he takes to do 800-1200 meters. I will collect and record data related to Steve’s number of bench press, squat, plain and vertical leaps and hence establish areas where his goal of putting some size and muscle can be put.

Specific Conditions Identified in The Client Profile

From the examination of his profile, Steve has a low body fat percentage (11%) considering that even for athletes the body fat should be 14–17%. However, his BMI of 24.2 is okay. Additionally, his resting heart rate of 60 is implying good heart health. As such, the periodized training program will aim to increase his size and muscle.

Comprehensive and Periodized Training Program

The periodization will apply the alarm, resistance, and exhaustion stages of the general adaptation syndrome (GAS) principle by varying the exercise to gain optimal gains (Kisner, Colby & Borstad, 2017).

Active Recovery Phase (2weeks)

This should be the first step that Steve should undertake. In this phase, he will adapt the anatomy of his body to the upcoming training so as to have an injury free environment. In this phase, light modified compound superset should be done. Steve should rest 1 minute after the 1^st set of exercise. The following are the set of exercises that Steve should take: -

Dumbbell Lunges 3 sets x 10 reps (1-minute rest)

Leg Curls 3 sets x 10 reps (1-minute rest)

Squats 2 sets x 10 reps (2-minute rest)

Calf Raise 3 sets x 10 reps (2-minute rest).

Loading Phase (5weeks)

This phase will involve a high volume of work. Various things will happen during the phase. One of those is Hypertrophy (muscle growth). Progressive overload will be vital to increasing the demand on Steve’s muscles to make gains in not only their strength, size but also endurance (Bompa & Buzzichelli, 2018). The following should be done in this phase: -

1 week

Dumbbell Shoulder Press 4 sets x 10-12 reps (30-second rest)
Bent Over Laterals 4 sets x 10-12 reps (30-second rest)

2 weeks

Wrist Curls 3 sets x 15-30 reps (No rest)

Reverse Wrist Curls 3 sets x 15-30 reps (No rest)

2 weeks

Lateral Raises 3 sets x 10-12 reps (No rest)
Hammer Curls 3 sets x 10-12 reps (No rest)
Triceps Dips 3 sets x 10-12 reps (1-minute rest)

Putting It All Together

The activities done in the loading phase will now become a routine in this phase. As such Steve should undertake the following in the final five weeks: -

1week

One Arm Rows 3 sets x 10-12 reps (No rest)
Dumbbell Bench Press 3 sets x 10-12 reps (No rest)
Knee-Ins 3 sets x 25 reps (1-minute rest)

Two Weeks

Incline Dumbbell Bench Press 4 sets x 10-12 reps (No rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10-12 reps (1-minute rest)

Two weeks

Stiff Arm Pulldowns 3 sets x 10-12 reps (No rest)
Incline Flies 3 sets x 10-12 reps (No rest)
Side Crunches 3 sets x 25 reps (1-minute rest)

Nutritional Strategies to Meet Energy Needs

To meet the muscle size and bodybuilding energy needs, Steve should eat 5-6 meals a day. In specific, I recommend that he takes 3 meals and 3 protein shakes. For the growth of his size, Steve should add 1 gram of protein which can come from salmon, tunas, lean red meat, chicken, egg protein (Bagchi, Nair, & Sen, 2018). The gram of protein should be per pound of body weight and divided equally over the 6 meals. Additionally, the meals should be spaced out 2-3 hour apart. In the event that Steve has a high metabolism, he should eat 2 grams of carbs per pound of bodyweight.  Throughout each day, Steve should eat complex carbs such as potatoes, oatmeal, veggies, brown rice as well as a combination of complex and simple carbs such as fruits. Steve should only choose low-fat protein. His meals should be supplemented with ten grams of EFA Lean and 1 Tablespoon of Fish Oils.

Assessment, Programming, and Nutritional Recommendations

The size of Steve’s muscles will be assessed at the end of the periodized training as well as fats. The recommended nutrition for the client to add his muscle size should involve the following: -