Design two suitable resistance training programs

Reference no: EM13923141

Certificate IV in Fitness - Complete Personal Trainer

Case study

This information refers to Questions 1 to 4:

Christine is a 39 year old primary school teacher who has approached you to provide more variety and focus in her training. Christine currently trains twice a week, with her sessions consisting of two sets of 15 reps on machines such as the Leg Press, Lat Pull-down, Seated Chest Press and Seated Row. Cardiovascular training consists of 15 minutes on the bike and 15 minutes on the treadmill at 60 to 70 % of her maximum heart rate (MHR). She completes each session easily and has now plateaued without achieving results.

Christine enjoys most forms of exercise but doesn't like the rower or cross trainer as both leave her with a sore back after training. Christine's ultimate goals include losing 6 kg and running a 10 km fun run in 12 weeks' time in under 1 hour.

Christine has asked you to design a 12 week training program to achieve her goals. The program must outline her training sessions with you (her personal trainer) and the extra training she is to do outside of her sessions. Christine has requested two, one hour personal training sessions a week, one in a gym and one outdoors in a park for variety.

Christine would like to start using free weights indoors, while for the outdoor session she would like to try working out with non-gym based equipment such as straps, bands and body weight exercises. In both sessions she has asked for 20 minutes to be focussed on innovative cardiovascular training techniques.

Christine has an anterior pelvic tilt with lumbar lordosis and this leads to her experiencing lower back pain sometimes. She also experiences some tightness in her neck due to her slight kyphosis and rounded shoulders.

Question 1

Design a 12 week exercise program outlining what type of training Christine will be doing each week. Ensure you take into consideration Christine's likes and dislikes and include at least two lead-up races to her 10 km run, which is at the end of Week 12.

Question 2

Design two suitable resistance training programs with suitable progressions from Program 1 (Weeks 1 to 6) to Program 2 (Weeks 7 to 12). Ensure you include some exercises that will help Christine avoid injury.

Question 3

Outline what you have selected for Christine's preparation phase and detail the reasons behind your selection:

Question 4

Identify and list at least four different Allied Health Professionals you may need for referral and assistance during Christine's 12 week exercise plan.

Task

This task applies to Questions 5 to 13.

Find a friend or family member who is currently involved in sport or exercise. Use a suitable pre-exercise screening form to conduct a client induction and screening. Use the information gained during the screening to answer Questions 5 to 13.

Question 5

Select five suitable health and fitness tests for your client:

Question 6

In consultation with your client, set an ultimate goal at least 3 months away from now. Outline some daily, weekly, and monthly goals to assist them achieve this ultimate goal.

Question 7

Develop a suitable 12 week exercise plan.

Question 8

Design two resistance training programs for your client, primarily using free weights with suitable exercise progressions from Program 1 (Weeks 1 to 6) to Program 2. (Weeks 7 to 12)

Question 9

In the space below explain to the client why and how you would evaluate progress during their exercise program:

Question 10

Describe how you would give feedback about any physiological changes that have occurred during the evaluation of this client. In your answer discuss cardiovascular change, changes in body composition, etc.:

Question 11

Explain why and how you would make modifications to the exercise program in regards to the client's likes and dislikes:

Question 12

Explain how you would incorporate changes into your client's exercise program based on a review of the client's goals:

Question 13

Explain how and why you would review and possibly change the client's goals during the exercise program.

Reference no: EM13923141

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