nutritional strategy

nutritional strategy

CLIENT  CALCULATIONS

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

  1. What is the client’s  BMI?
  2. What is the client’s  BMR?
  3. 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.

  1. 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.
  2. Provide a detailed, comprehensive, 12-week periodized training  pro- gram, including specific sets, repetitions and exercises, utilizing  an integrated approach.
  3. 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

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