ISSA CASE STUDY
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.
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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: Jamie Summers
Age: 53
Gender: Female
Resting Heart Rate: 90 bpm
Height: 5’5″
Weight: 165 lb
Body Fat Percentage: 35%
Background and Goals: Jamie is a working mother of three teenagers. She has not been consistently active for many years. She was recently diagnosed with high blood pressure, which is likely caused by her high-stress corporate job and physical inactivity. She also has an affinity for processed and sugary foods. Jamie was recently told by her doctor that she needs to start exercising, eating better, and just simply taking better care of herself or else she is on her way to additional health problems. Jamie will be attending her oldest daughter’s high school graduation in three months and wants to use the event as a goal date in which to make significant progress in her health.
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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: Diana Prince
Age: 37
Gender: Female
Resting Heart Rate: 75 bpm
Height: 5’5″
Weight: 165 lb
Body Fat Percentage: 31%
Background and Goals: Diana is a 37-year-old mother of two children. She used to exercise fairly consistently (mostly jogging and light aerobic activities) before having kids. Ever since she had her first child 9 years ago, she has not been very active. Diana has her 20-year high school reunion coming up in 3 months (12 weeks). She would like to look and feel her best and is eager and willing to spend the next 12 weeks doing what she can to change her body.
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THIS IS THE EXAMPLE
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 For your reference , but please provide me plagiarism free
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.
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
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