Calculations: Calculate the client\'s target heart rate using the Karvonen formu

Question

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: Peter Parker 

Age: 28

Gender: Male

Resting Heart Rate: 80 bpm

Height: 6'4"

Weight: 252 lb

Body Fat Percentage: 29%

Background and Goals: Peter is a 28-year-old civil servant with a 9-to-5 desk job. He is 6'4" tall and weighs 252 lb. He played football and basketball in high school and some intramural sports in college, but has not worked out or been very active since. His diet is sporadic and consists of mostly processed and prepackaged foods that are quick and easy to prepare. Peter's goals are to lose weight, tone his body, and lead a healthier lifestyle. Based on Peter's current lifestyle and existing exercise and nutrition habits, design a 12-week progressive training program to help him best achieve his goals.

please include stretching methods and full workout plan

Explanation / Answer

Karvonen formula helps in calculation of target heart rate taking maximum heart rate into account . Target heart rate = maximum heart rate - resting heart rate * intensity + testing heart rate.usually maximum heart rate is calculated by 220-Age =220-28= 192 and we want to have 60% intensity training the heart rate is 147beats/ min.

as per his weight and height the bmi is 30.67 which is high and we need to get it below 25 for better be health . The first step is to include excercise and diet control . He mostly takes calorie rich food so better for him is to decrease the calorie intake to 2000 kcal per day if he lose weight down hich he needs a diet chart prepared by a dietician .Men should have 21-24 percentage of fat in the body to be fit and Hebrew has to reduce fats and increase fibre and protein in diet . For the first two weeks get the feel of excercise and work out two days a week mostly Monday and Thursday and rest for the other days . Condition your body. Do two sets and 12 reps of squat, bench press,dead lift, military press,barbell row, cable tricep extension ,pull down, curl , calf raise and sit up . Increase one more day ( mom, wed, Friday ) in next two weeks .repeat the same excercise . For the next 10 weeks repeat the same excercise but increase the weights slowly. You may feel sore but conutinue . After 12 weeks take a week off it.

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