the issa drawing-in phase is a process that

Question Description

Peter Parker

Age	Gender	Resting Heart Rate	Height	Weight	Body Fat %
28	Male	80 bpm	6'4"	252 pounds	29%

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.

Assignment:

Design a 12-week periodized training program for the client described in the Client Profile. Be very specific as you design the training programs as 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:

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.
Calculation of the client's target heart rate using the Karvonen formula.
Specific conditions that you have identified in the client profile.
A 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. Use charts to illustrate the training program.
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.

MlA format 100 percent original and custom nutrion and workout plan original not from a website

issa personal training assigment relate to issa

discuss periodized training

please explain "drawing in phase process"

and the stages of the drawing in process

plagerism free

10 pages long

Here is a simple guide to help you along your way:

Stage 1 - gather details about the individual

Stage 2 - identify the fitness components to develop

Stage 3 - identify appropriate tests to monitor fitness status

Stage 4 - conduct a gap analysis

Stage 5 - compile the program

Stage 6 - monitor progress and adjust program

7 days ago

doneseen7 days ago

If you follow suit with the sample but most importantly use your CFT course text as your guide (Section IV Program Development) to show a clear understanding through an identifiable link between your evaluation phase, assessment testing, results of tests, how test validate initial cycle, how re-assessment and evaluation in ongoing cycles progress toward intended goal and how nutrition supports your exercise recommendations toward that intended goal, then you should be fine.

example and study notes in file to help

please be thorough

Unformatted Attachment Preview

Client name Age Gender Resting heart rate Height Weight Body fat % BMR Peter Parker 28 Male 80bpm 6'4" 252lb 29% 2215 BMI 30.67 Using the Karvonen Formula: Peter's target heart rate at 60% is 147, at 80% it would be 170bpm. Client Background and Goals: *Works full time. *Had some experience training in college. *He's not very active and does not maintain a healthy diet. *He wants to lose weight, tone his body, and live a healthy lifestyle. My professional responsibilities as a trainer: *Understanding who they are, what they do, what lifestyle they live, and their daily responsibilities. *Build a relationship with my client to improve effectiveness and make them feel comfortable. *Be confident in my abilities to lead and motivate the client. *Show sincerity, integrity, and enthusiasm. *Maintain professionalism and never get involved with my clients. 1. During our initial meeting I will go over my fees and also explain what training program I will create for him. I will give him a choice on whether he wants to commit to this program for one or three months. When we agree on a time commitment, I will ask him to fill out a health history questionnaire and also have his doctor or physician clear him for physical activity. Next during our follow up meeting, I will review his health questionnaire and have him sign a liability form. Then I will explain the training program I have created for his specific goals. If the client would like to have his body fat and weight measurements recorded for tracking progress, we will do that before we get started. 2. The program I have designed for Peter consists of a 12 week mesocycle. Starting off with low volume and low intensity, this will gradually increase every few weeks. The reason for this is to build a foundation and strengthen the muscles to withstand greater training loads in the future. If he does not feel comfortable doing certain exercises in the program, I will substitute those exercises with different exercises that target the same muscle groups. 3. As for nutrition I would ask Peter to make some sacrifices and cut out all processed foods and sugars. Have him drink plenty of water, around 2.5 L per day and definitely encourage him to drink plenty of water during training. I will explain the roles of macronutrients and how they are important in health and performance. I will also have him make a food log of everything he eats throughout the day and we will make small changes to his diet as needed through a list of healthy alternatives I will provide. I do not want to make any drastic changes in his diet from the beginning, but as time goes on as training intensifies, I will incorporate more carbs and protein in his diet to meet his daily calorie needs. I understand that I am not a dietician; therefore I will not include diet plans but only healthy food recommendations. List of healthy food sources I will provide Carbs Protein Fat Oats Chicken Almonds Brown Rice Fish Avocado Quinoa Lean beef Chia seeds Whole grains Eggs Olive oil Beans Whey protein Coconut oil Lentils Greek yogurt Almond butter Broccoli Cottage cheese Cheese Spinach Milk Kale Pork chops Carrots Turkey Bananas Steak Fruits etc. Workout program Weeks 1 - 3: Monday/Wednesday/Friday Hack Squat: 1-2 Sets, 12-15 Reps Leg curl: 1-2 Sets, 12-15 Reps Standing calf raise: 1-2 Sets, 12-15 Reps Bench press: 1-2 Sets, 12- 15 Reps T-Bar row: 1-2 Sets, 12 -15 Reps Military press: 1- 2 Sets, 12-15 Reps Seated Dumbbell bicep curl: 1 -2 Sets, 12- 15 Reps Cable pulldowns: 1- 2 Sets, 12- 15 Reps Plank: 1 -2 Sets, Hold for 30 sec each set Weeks 4 – 9: Split Training Monday: Chest/Biceps/Triceps, Wednesday: Back/Shoulders, Friday: Quads/Hams/Calves, Abs MondayDumbbell bench Press: 4 Sets, 8-10 Reps Dumbbell Fly: 4 Sets, 8-10 Reps Standing barbell curls: 3 Sets, 8-10 Reps Skull crushers: 3 Sets, 8-10 Reps WednesdayStraight Leg Deadlift: 3 Sets, 10-12 Reps Lat Pull down: 4 Sets, 10 Reps One Arm Dumbbell Rows: 3 Sets, 10 Reps Machine Shoulder Press: 4 Sets, 8-10 Reps Lateral Dumbbell raise: 3 Sets, 10 Reps FridayLeg Press: 4 Sets, 8-12 Reps Leg extensions: 3 Sets, 10-12 Reps Leg Curls: 3 Sets, 10-12 Reps Seated Calf Raises: 3 Sets, 10-12 Reps Leg Raises: 3 Sets, 20 Reps Cardio: Tuesday/Thursday 15-30 minutes of running, Jumping rope or stair master Weeks 10-12 Split Training Monday: Chest/Back, Wednesday: Shoulders/Arms, Friday: Quads/Hams/Calves MondayIncline Bench Press: 6 Sets, 8 Reps Flat Bench Dumbbell Press: 3 Sets, 8 Reps Deadlift: 6 Sets, 8 Reps Barbell Rows: 3 Sets, 8 Reps WednesdayMilitary press: 5 Sets, 8 Reps Close Grip Bench Press: 5 Sets, 10 Reps Standing Barbell Curls: 5 Sets, 10 Reps FridaySquat: 6 Sets, 8 Reps Standing Leg curls: 4 Sets, 8 Reps Seated calf raise: 5 Sets, 8 Reps CardioThursday: 15-30 minute run Saturday: 10-20 minutes of jumping rope, stationary bike, or stair master Note: Each workout will begin with light warm-up stretching and low impact cardio such as walking on a treadmill. Client Information Client: Selina Gender: Female Age: 31 Bodyweight: 159 lbs. Height: 5'7 BMI: 24.9% (Overweight) Body Fat %: 33% Body Fat Mass: 52.47 lbs. Lean Body %: 67% Lean Body Mass: 104.53 lbs. Resting Heart Rate: 70 bpm Target Heart Rate: 153.3 bpm Upon reading Selina's client profile, I can substantiate that she will require extensive care as we implement a fitness plan. Selina has recently given birth to her first child and has no knowledge on exercise in general. Therefore, before starting any fitness program, I would have Selina come in for an initial consultation. I would try to build a rapport with her as discussed in the "drawing in phase" (Hatfield 385). First and foremost, I would communicate who I am and my credentials so she feels comfortable knowing she came to the right person. I would also convey the role I have had as a physical training leader in the military and how training has impacted my life for the better. It is also my intention to have my clients understand that their goals are my goals and I intend to do everything in my power to help them along in their fitness journey. I must consider the principle of individual differences (Hatfield 417). Seeing as she is beginning her fitness journey and has come to me to assist her I will view her as her own unique person throughout the training program. Once I have established myself, getting to know Selina would be of utmost importance. I would inquire about her goals, any hobbies that could be beneficial towards her fitness program and her nutritional habits. To continue with the "drawing in phase" I would suggest writing her individual goals down with the aim of giving her continuous motivation. Because her main goal is weight loss, I would suggest a healthy and obtainable weight which could have possibly been her pre-pregnancy weight. Finally, I would enroll Selina in my program and give her a health history questionnaire to complete before our next meeting in order to further my understanding and knowledge about her. After the consultation has been completed I would schedule her first appointment. The "drawing in phase" would continue while I collect her health information and obtain as much data as possible so that this program is the most advantageous for Selina. I would plan on having enough time in the first session to complete a liability form and review her health history questionnaire. If she had any health concerns we would postpone training until she has been cleared by a health care professional. Before initiating the first exercise, I would collect her waist circumference, bodyweight and body fat percentage measurements to better track her progress throughout the twelve-week program. To retrieve this data, I would use calipers in the appropriate places and implement a military tape measure test. I would also recommend a "before" and "after" photograph as some people like to see the physical changes rather than gazing at the numbers on a weight scale. Once all the paperwork had been completed, I would begin my basic assessment. The assessment would allow me to see where she is physically and how to implement a plan that will benefit her fully. As I have denoted before, she has zero experience in the gym and has recently given birth to her first child. With this information in hand, I would implement the tests I considered to be the least stressful on her body. I would begin with the 12-minute walk test making sure we were either on a treadmill or on a suitable track. This walk test will be an appropriate indication of her cardiovascular endurance. After reviewing Selina's client profile, it is evident she is aiming to drop the extra weight she gained throughout pregnancy. Therefore, I would try to focus more on a cardio based training routine. Entering an oxidative state with cardiovascular training will allow her to burn off the carbohydrates she intakes, which in turn will lead to weight loss. Once the walk test has been completed, I would allow her to rest for the push up and sit up portion of her assessment. I believe these to be a good representation to establish a baseline for her program as they are simple movements to execute. After she has finished with the muscular endurance portion of the assessment, I would have Selina perform the sit and reach stretch to annotate her flexibility. Moreover, the sit and reach test is not a stressful test and allows me to get the most information out of a novice client. With Selina's lack of experience, this assessment will be the easiest way to establish a baseline. After all tests have been complete I would bring her back the next day and show her around the facility so she can familiarize herself with the environment. To suit all domains of visual, auditory, and kinesthetic, I would accompany her around the gym showing her all the equipment. She would be given an informative briefing on all pieces of equipment as well as a demonstration to ensure she is comfortable doing the exercises. If she learns best by hands on interaction, I would allow her to perform the move herself with little to no weight in order to begin building confidence and a solid foundation. Once the tour has concluded, I would discuss with her the training program and what to expect from it. I would go over any questions she had, and make certain she understands so she can eventually come into the gym and perform the program with minimal assistance. I would advocate the attached program for a few reasons. By applying the FITT principle towards Selina's training program I will get the most out of her inexperience in the gym. The FITT principle is a simple concept that I can follow to make sure she does not burn out too quickly (Hatfield 455). First, the mesocycle (two weeks to one month) is a low volume, low intensity program that is designed primarily to increase her strength and allow her body to get accustomed to the training effect without generating discouragement. Secondly, I merely incorporated a few exercises with rests periods between each exercise to prevent overloading and overtraining on such a novice lifter. Since her main concern was losing the extra weight she gained during pregnancy I integrated a lot of aerobic activities (yoga, hiking, and light cardio) to burn more calories. Furthermore, I took into consideration some of the hobbies she had to create an enjoyable experience whilst working out. After a foundation has been set I would slowly increase the repetitions and volume levels, which will result in a routine geared towards her goal. Nonetheless, even though she is no longer pregnant I would still follow the same guidelines as a pregnant client. This is due to the physiological changes that her body has undergone and can still take place after pregnancy. As Selina's physical trainer, I would enforce a thirty-minute limit on all activity and tell her to cool down once that thirty minutes has been reached. I would require this as it is a guideline for pregnant client (Hatfield 665). Because Selina is post-partum coupled with being a novice lifter, I feel this to be suitable. As Selina progresses we will extend the exercise time, however, that will only be considered after multiple weeks of training. After the second mesocycle has been completed, we would then reassess her goals and see where to go from there. Before suggesting any nutritional plan, I would have Selina do a three-day dietary record to expand my knowledge on her eating habits. It will be simpler to adjust her diet if I have a solid reference point. My nutritional strategy for Selina would consist of a carbohydrate and calorie cycling method (Hatfield 549). This strategy would help in assisting her shed the extra weight gained during pregnancy while also giving her body the nutrients it needs to perform and recover. I would also suggest high calorie meals on her days involving cardio and exercise. Her low intensity exercise days and rest days can consist of a lower caloric intake. To set her up for success nutritionally, I would show Selina how easy it can be to utilize her own hand for correct portion sizes. For example: one palm portion of protein, one fist of vegetables, etc. Among other tips and tricks for better nutrition, I would provide Selina with a basic meal plan that we would tailor to her needs as time progresses. Selina's client profile, like many others, pose new and unique matters that need special attention and care. By treating each client as a unique case, I take away all predispositions from prior clients and focus solely on Selina's needs. Because she is just starting her fitness journey, I will take special care to guarantee her experience is a positive one in order to set the stage for a healthy future. After setting Selina's goals from the "drawing in phase", we tailored a plan to put her on the path to success. By following the FITT principle, we ensured she will not burn out quickly, yet yield the results she is after. Furthermore, with nutrition having such an immense impact on weight loss and a healthy lifestyle in general, I carefully made sure to include a nutrition strategy that fits Selina's needs without her feeling deprived. Overall this program, if followed correctly, will have Selina content at her goal weight by the end of this twelve week program. Hopefully, this foundation will encourage Selina to move forward in her fitness journey. Works Cited Hatfield, F.C. (2001). Fitness: The Complete Guide. Santa Barbara, CA: International Sports Science Associtaion CFT Lecture Notes Week 6: Assessment, Training Principles, Periodization, and Training Loads Slide 1 In this program, we're going to get into the components of program design--from assessment to training principles, to periodization, to training loads. Let's begin where you'll begin: assessment. Slide 2 Start every exercise program with an assessment of your client's physical fitness level. Assessments take place on your first or second meeting with a client once you have reviewed your client's health history in depth and have obtained clearance from a physician, if necessary. Slide 3 Depending on a client's age or cardiovascular history and health, a client's physician may recommend that he or she undergo a graded exercise test--a GXT--before beginning an exercise regimen. There are two types of GXTs: a symptom-limited maximal GXT and a submaximal GXT. The symptom-limited maximal GXT involves the progressive increase in exercise intensity until signs or symptoms of exertion intolerance occur. The submaximal GXT involves the progressive increase of exercise intensity until a predetermined end point is reached or until a sign or symptom of exertion intolerance occurs. Slide 4 For most clients, exercise intensity should be between 55 and 85 percent of your client's maximum oxygen uptake capacity (VO2 max). There are several ways for you to estimate this. The most widely used methods are: target heart rate (THR), rating of perceived exertion (RPE), and metabolic equivalents (METs). Slide 5 When using heart rate to predict VO2max, you can use either maximal heart rate or the Karvonen formula, which incorporates heart rate reserve. Seventy to eighty-five percent of maximal heart rate--without any adjustment--approximately corresponds to 60 to 80 percent VO2max. Maximal heart rate is 220 minus age. To find the target heart range at 70 and 85 percent of the maximum heart rate, simply subtract the client's age from 220, then multiply by 0.7 for the low estimate and by 0.85 for the high estimate. The Karvonen formula is more accurate and corresponds more directly to VO2max. Sixty to eighty percent of heart rate found with the Karvonen formula equates to 60 to 80 percent VO2max. Rating of perceived exertion--RPE--refers to the physical strain individuals believe they are experiencing while exercising. A drop in RPE is often one of the first readily recognizable measures of positive changes in aerobic fitness. One metabolic equivalent of task--or MET--is equal to the amount of oxygen your body uses at rest. So, an activity that has a value of 4 METs roughly uses 4 times the amount of oxygen. METs are general values and, as we know, different activities require a different amount of work for different people. Therefore, target heart rate and perceived exertion are more reliable and individualized methods of measuring exercise intensity. Slide 6 There are several simple methods to assess cardiovascular endurance. The 12-minute run-walk test, 12-minute swim test, 12-minute cycle test, and the Kasch pulse recovery step test are some of the more common methods. The 12-minute tests are simply the distance that one can cover performing one of the three activities listed for the duration of 12 minutes. The Kasch pulse recovery step test measures the pulse for 1 full minute after completing a 3-minute step test. The results of all four of these tests are compared to standardized results to determine a cardiovascular fitness range for the participant. Slide 7 To assess your client's muscular strength, you'll estimate how much weight your client could lift in one all-out maximum effort. This is known as one-rep-max. The safest way to determine one-rep-max is to ask your client how much weight he or she can successfully bench for 10 repetitions and leg press for 10 repetitions. Have the client perform each exercise with the amount of weight he or she has indicated, and count the actual repetitions completed. With this count and Table 16-1 in your course materials, you can estimate one-rep-max. Slide 8 So, let's say your client has chosen to bench 100 pounds for 10 repetitions and he maxes out at exactly 10, unable to lift the bar for an additional rep. According to the chart, the weight he has lifted is 75% of his one-rep-max. To estimate his one-rep-max, divide 100 by 0.75. His one-rep-max is estimated to be 133 pounds. Slide 9 Let's say another client has also chosen to bench 100 pounds, but he is only able to complete six repetitions with this weight. According to the chart, the weight he has lifted is 85% of his one-rep-max. To estimate his one-rep-max, divide 100 by 0.85. This client's one-rep-max would be 118 pounds. Slide 10 Once you have an estimated one-rep-max, you can see how your client compares to general strength norms. Simply divide your client's one-rep-max by his or her weight in pounds. Slide 11 Flexibility is another important component of fitness and must be assessed as well. There ...
Purchase answer to see full attachment

Student has agreed that all tutoring, explanations, and answers provided by the tutor will be used to help in the learning process and in accordance with Studypool's honor code & terms of service.

Attached.

OUTLINE

1. INTRODUCTION
2. BODY
3. CONCLUSION
4. REFERENCE

Parker
A 12-week periodized training program for Peter Parker
Name:
Instructor:
Institutional Affiliation:
Date:

A 12-week periodized training program for Peter Parker

The General Information of the Client (Peter Parker)
Client name

Peter Parker

Age

Gender

Male

Resting heart rate

80 bpm

Height

6'4"

Weight

252lb

Parker
Body fat %

29%

BMR

2215

BMI

30.67

Upon checking the profile of the client named, Peter Parker, he has a resting
heartbeat of

80 bpm. His heart rate by use of The Karvonen Heart Rate Formula (in

beats per minute) is 55%: 142 bpm, 60%: 147 bpm, 65%: 153 bpm, 70%: 158 bpm, 75%:
164 bpm, 80%: 170 bpm and 85%: 175 bpm
I can guarantee that he will require an ideal elaborate and substantive care during
the process of implementation of the fitness plan for him. The training will follow
drawing in phase process, which is defined by Baron, Louis, and Élise (2015), as a due
process that necessitates a high client motivation and distinguishes the trainer as a
professional. It has five main stages, which involve the collection of data of the client, the
establishment of an ideal and integrated training process, the trainer establishing himself
or herself as a professional and offering a guided tour. Peter being a 28-year-old guy
works full time. He has some required experience in training, which he learned in
college. He is not an active guy and thus never maintains a healthy body. As such, he has
the desire to tone his body, lose the weight and have a healthy lifestyle.
Before commencing my duty as a professional trainer concerning having a fitness
program, I would ask Peter to come for a brief consultation process at the initial phase of

Parker

the training program. In case we agree on meeting regarding time, it would be my
pleasure to request Peter to fill out a health history questionnaire and also to have his
physician clears him for physical activity. I would also give a brief description of who I
am, what I do and my certification so that he can have an apparent belief that I'm the
right person for the fitness job and that would help him to achieve his goals. I would have
a mandate to understand who Peter is thorough, his lifestyle, his daily responsibilities,
what he does for a living and what he deems fit to be done as we partake the fitness plan
upon my guideline.
Besides, it is within my confine to build an astute working relationship with him
to enhance efficiency and make him have comfort during the whole process besides
having confident and trying to motivate the client every now and again. I would ensure I
show enthusiasm, integrity, and sincerity. Above all, it would be necessary to maintain
high standards of professionalism throughout the fitness process. I aim to make Peter get
to know that his fundamental goals are my goals as well and that I would take part in
everything within my prowess to assist him in his journey in a fitness program.
According to Dörnyei (2014), I intend to take into consideration the single
difference principle. Having Peter coming to me to aid him in the fitness program is the
best th...