Calculations: Calculate the client\'s target heart rate using the Karvonen formu
ID: 248549 • Letter: C
Question
Calculations: Calculate the client's target heart rate using the Karvonen formula.
Training Program: Design a 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.
Client Profile: Jamie Summers
Age: 53
Gender: Female
Resting Heart Rate: 90 bpm
Height: 5'5"
Weight: 165 lb
Body Fat Percentage: 35%
Explanation / Answer
According to the Karvonen formula, Jamine Summers’target heart rate is 143.9 beats per minute.
220-53(age)-90(resting heart rate)=77(Heart rate reserve)
77*70%(intensity)=53.9
53.9+90(resting heart rate)=143.9 beats/minute
BMI: (165lbs/65*65)*703= 27
BMR: (4.35*165)+(4.7*66)-(4.68*53)+655=1434
Daily calories expenditure:
1.55*((4.35*165)+(4.7*66)-(4.68*53)+655)= 2224 calories/per day
Training Program
In the intial stage, the mescocycle is designed to increase her tendon,ligament strength and posture.
Monday
Muscular endurance training
Tuesday
Active rest
Wednesday
Muscular endurance training
Thursday
Active rest
Friday
Muscular endurance training
Saturday
Off
Sunday
Off
Tuesday and Thursday walk or run 20 minutes
Warm-up: 10 minutes treadmill walk
Flexibility: 5 minutes of light stretching
Resistance training exercise
Sets
Reps
Rest(seconds)
Safety squat
2
12-15
60-90
Wall push up
2
12-15
60-90
Seat Cable Row
2
12-15
60-90
Step up
2
15 each legs
60-90
Cardio: 40% to 65% of maximum heart rate
Cool down: 10 minutes cycling
Flexibility: 5 minutes of light stretching
Training Program
In this mesocycle the training time and intensity would slowly increase ,which targets her goals.
Monday
Muscular endurance training
Tuesday
Active rest
Wednesday
Muscular endurance training
Thursday
Active rest
Friday
Muscular endurance training
Saturday
Off
Sunday
Off
Tuesday and Thursday walk or run 30 minutes
Warm-up: 10 minutes treadmill walk
Flexibility: 5 minutes of light stretching
Resistance training exercise
Sets
Reps
Rest(seconds)
Safety squat
3
15-20
60-90
Forward Lunge(alternating legs each rep)
15 each leg
15-20
60-90
Overhead pulldown
3
15-20
60-90
Flat Bench Dumbbell
3
15-20
60-90
Cycling 20 minutes
Cardio: 40% to 65% of maximum heart rate
Cool down: 10 minutes cycling
Flexibility: 5 minutes of light stretching
Training Program
In the intial stage, the mescocycle is designed to increase her tendon,ligament strength and posture.
Monday
Muscular endurance training
Tuesday
Active rest
Wednesday
Muscular endurance training
Thursday
Active rest
Friday
Muscular endurance training
Saturday
Off
Sunday
Off
Tuesday and Thursday walk or run 20 minutes
Warm-up: 10 minutes treadmill walk
Flexibility: 5 minutes of light stretching
Resistance training exercise
Sets
Reps
Rest(seconds)
Safety squat
2
12-15
60-90
Wall push up
2
12-15
60-90
Seat Cable Row
2
12-15
60-90
Step up
2
15 each legs
60-90
Cardio: 40% to 65% of maximum heart rate
Cool down: 10 minutes cycling
Flexibility: 5 minutes of light stretching
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