Keeping the body healthy and in shape is probably the big aim of everyone. However, all of those desires differ a lot on the gender, age and motivation basis. This assignment will demonstrate the analysis of two case studies. For both of them some recommendations and calculations will be given.
Anyways, some calculations are needed in order to get the entire picture of his body condition.
Secondly, Chad’s BMR is 1865.04
Finally, it is essential to implement the Karvonen formula in order to find out Chad’s target heart rate at 60% and 80%.
The answer looks as follows: Target HR (60%) = 131
Target HR (80%) = 148
At this point of time it is necessary to discuss fitness tests or methods of evaluation that should be helpful for the client. At first, it must be said that Chad Evermore is already acquainted with sports, since he has been a golfer for about eight years.
It is advisable to repeat that exercising is important at any age, and active life even in the older age is a perfect way to maintain health, prolong life and prevent possible diseases. More and more older people are involved into a variety of sports, and Chad is not an exception. His individuality proves the fact that it is not necessary to be young in order to be active and enjoy life. Sure, exercise for older people should be different from training for young people and adolescents. Although no one says that such people are physically incapacitated, just certain movements should be avoided.
Since Chad is a golfer, one could recommend the following methods. Firstly, there must be a cardio test (walking on a treadmill or step test), because the client needs to walk a lot on the field. Secondly, it is essential to examine flexibility, since golf requires nice shoulder, back and the upper body moves. Hence, Chad needs to pass sit and reach test and shoulder flexibility test. Lastly, in order to get powerful hits, Evermore’s strength must be observed. The best way to do that is testing the upper body, along with grip test and push up test.
Here is the example of a fitness plan for 12 weeks.
First of all, it is essential to remind that Chad is physically healthy, since he has been a golfer for a while. However, in order to gain some skills, it is important to not make him exhausted. Hence, his training should last no longer than one hour.
First month
Monday (focused on back and shoulders)
Warm up
Wide-Grip Lat Pulldown Exercise (3 sets x 8-10 reps)
Seated Cable Rows Exercise (3 sets x 8-10 reps)
Reverse Machine Flyes Exercise (3 sets x 8-10 reps)
Machine Shoulder (Military) Press (3 sets x 8-10 reps)
Wednesday (focused on triceps and chest)
Warm up
Chest Press (3 sets x 8-10 reps)
Machine Flyes Exercise (3 sets x 8-10 reps)
Cable Rope Overhead Triceps Extension (3 sets x 8-10 reps)
Dips Machine Exercise
Saturday (focused on biceps and lower body)
Warm up
Dumbbell Lunges (3 sets x 8-10 reps)
Air squats (3 sets x 13-18 reps)
Dumbbell Bicep Curl Exercise (3 sets x 8-10 reps)
Crunches (3 sets x 20 reps)
Second month (the second month will be based on the strength gaining, so it will include more sets with more weights on, but with smaller amount of reps)
Monday (focused on back and shoulders)
Warm up
Trap Bar Deadlifts (4 sets x 6-8 reps)
Close-Grip Front Lat Pulldown Exercise (4 sets x 6-8 reps)
Assisted Chin-up (4 sets x 6-8 reps)
Shoulder (Military) Press (4 sets x 6-8 reps)
Wednesday (focused on triceps and chest)
Warm up
In-cline Chest Press (4 sets x 6-8 reps)
Straight Arm Pullover (4 sets x 6-8 reps)
Lying French Triceps Extensions (4 sets x 6-8 reps)
Dips Machine Exercise (4 sets x 6-8 reps)
Hanging Leg Lifts (4 sets x 6-8 reps)
Saturday (focused on biceps and lower body)
Warm up
Leg press (4 sets x 6-8 reps)
Quadriceps Leg Extension (4 sets x 6-8 reps)
Dumbbell Bicep Curl Exercise (4 sets x 6-8 reps)
Crunches (4 sets x 6-8 reps)
Third month (this month will be focused on endurance)
Tuesday (focused on lower body)
Warm up
Assisted Chin-up (2 sets x 15 reps)
Walking Dumbbell Lunges (2 sets x 40 reps)
Seated Back Extension Exercise (2 sets x 15 reps)
Leg Raises (3 sets x 20 reps)
Walking treadmill
Friday (focused on upper body)
Warm up
Decline Chest Press (2 sets x 15 reps)
Incline Bench Cable Fly (2 sets x 15 reps)
Lying French Triceps Extensions (2 sets x 15 reps)
Low Cable Crossover Exercise (2 sets x 15 reps)
Shoulder (Military) Press (2 sets x 15 reps)
Hanging Leg Lifts (3 sets x 15 reps)
Crunches (3 sets x 20 reps)
The last thing, which is essential to talk about, is nutritional strategies and recommendations with a rationale for choices. It must be emphasized that typically, the males, who are fifty years old and even more, could have some health problems. Diabetes, hypertension, obesity, cardiovascular diseases are some ordinary diseases. It is well known that after fifth decade males and females can feel en some lack in calcium, chromium, manganese, magnesium, vitamins A, B6, B9, E, C, D, as well as water. Men have more muscle than women, so the water level in Chad’s body is required to be high. It is important to drink lots of water after the trainings.
It is also important to name some taboos. Salty food is probably the main enemy for Chad, since excess of salt in the food after 50 years leads to increased blood pressure and edema. The second things, which must be reduced is animal fat, because it could cause the formation of atherosclerotic plaques in blood vessels. In general, calories overdose could turn into diabetes, cardiovascular problems and hypertension. Therefore, a balanced diet is very important for maintaining health. The best decision for Chad Evermore is 1-2-3 schema, where every day he should have three big meals with two snacks during the day. His diet should include dairy products, which contain a lot of calcium. This is really necessary , because in this age the risk of fractures, arteriosclerosis, osteoporosis and hypertension starts to increase. Chad should also be sure to eat fish, lean meat and seafood (if it is possible). All of those products are helpful to strengthen the heart, blood vessels, muscle and brain. Furthermore, the diet of men over 50 should include some fruits and vegetables. After all, they have a lot of trace elements and vitamins, and small calories value. Fresh vegetables in the diet can help men look younger and feel better, so they are perfect for snacking.
The second client is a high school male, whose heart rate is 70 bpm. His height is 5’10” and weight is 120 lbs. The body fat percentage in the body reaches 11%.
According to the formula, Chris’s BMI is equal 17.25
His BMR is equal to 1308.
This is very important the fact that his age is 14 years. It should be understood that during puberty a person is psychologically and physically relatively unstable. On the one hand, Chris will be easy motivated by perspective of look beautiful and strong. On the other hand, during the difficult moments and failure of training, which would be necessarily, he may not withstand the load. There is the same situation with physical state. Chris’s body is grow up and his is need right deity and physical load, but without too hard approaches. So it is very important to know the starting physical level of his body.
The most appropriate in the case of cardio test is a swimming, during which it can be seen all the nuance of his physical endurance. However, if the option is not available, the test can be concluded in combination running with jumps.
Another important part of test is his power rates. Chris strength will be tested by means of push-ups, pull-ups and squats with weights.
Here is the example of a fitness plan for 12 weeks.
The first month will be a preparatory of body. The main objective of the first 4 weeks is to prepare the muscles and learn to perform basic exercises technically correct.
First Month
Monday (legs and shoulders):
Warm-up
Squats (12 - 15 x 3) (with blank stamp)
Overhead Pull down (12 - 15 x 3)
Standing Bar Bench (12 - 15x3)
Lifting on the Toes with a Barbell (12 - 15x3)
Crunches (20 - 25 x 3)
Wednesday (chest and triceps):
Warm-up
Push Ups (12 - 15 x 3)
Dips (8 - 10 x 3)
Pec Deck (12 - 15 x 3)
Chest Press (12 - 15 x 3)
Crunches (20 - 25 x 3)
Friday (back and biceps):
Warm-up
Hyperextension (20 - 25 x 3)
Chin Ups (5 - 7 x 3)
Reverse Superman (10 - 12 x 3)
Bicep Curls (10 - 12 x 3)
If Chris will adhere to proper diet and daily regimen, his strength and endurance will rise and his body will be ready to the big loads. So, the second and third month predict the some kind of power-lifting training in accordance to the increasing of the Chris strength.
Second Month
Monday (legs and shoulders):
Warm-up
Squats (10 x 2 warm-up set and + 8 x 3 work set)
Overhead Pull down (12 x 1 warm-up set and + 10 x 3 work set)
Leg extension on quadriceps (12 x 1 warm-up set and + 10 x 3 work set)
Lifting on the Toes with a Barbell (12 - 15 x 3)
Crunches (25 - 30 x 3)
Wednesday (chest and triceps):
Warm-up
Bench Press (10 x 2 warm-up set and + 8 x 3 work set)
French Press (6 x 1 warm-up set and + 6 x 3 work set)
Dips (6 x 1 warm-up set and + 6 x 3 work set)
Crunches (25 - 30 x 3)
Friday (back and biceps):
Warm-up
Dead Lift (10 x 2 warm-up set and + 8 x 3 work set)
Romanian Lift (8 x 2 warm-up set and + 6 x 3 work set)
Bicep Curls (10 x 2 warm-up set and + 8 x 3 work set)
Shrug (10 x 2 warm-up set and + 8 x 3 work set)
Chin Ups (5 x 3)
Cardio that includes running about 10-15 minutes and stretching
The last month of the tanning predict hard power lifting system, big weight with the small amount of reps. It is also necessary to say that in this case Chris can include in his diet some nutritional supplements, because of lack of time for the standard food. This actual for him, since he is the student and has not much time. The most actual nutritional supplements for him are whey protein and creatine monohydrate.
Third Month
Monday (legs and shoulders):
Warm-up
Squats (8 x 2 warm-up set and + 5 x 3 work set with big weight)
Overhead Pull down (10 x 1 warm-up set and + 8 x 3 work set)
Lifting on the Toes with a Barbell (12 - 15 x 3)
Crunches (25 - 30 x 3)
Wednesday (chest and triceps):
Warm-up
Bench Press (8 x 2 warm-up set and + 5 x 3 work set with big weight)
French Press (6 x 1 warm-up set and + 6 x 3 work set)
Crunches (25 - 30 x 3)
Friday (back and biceps):
Warm-up
Dead Lift (8 x 2 warm-up set and + 5 x 3 work set with big weight)
Bicep Curls (10 x 2 warm-up set and + 8 x 3 work set)
Shrug (10 x 2 warm-up set and + 8 x 3 work set)
Chin Ups (5 x 3)
The last thing, which is essential to talk about, is nutritional strategies. Age of Chris involves the fact that other’s thinks about him is quite important for one. His social status is very important for him as a teenager. That is why the appearance plays a one of the key role in this training. Besides improving strength parameters, Chris should see the results on the example of his own body. Therefore, in this case, it should be understood that the choice of diet is a very important component. Since, he is big fan of junk food, his diet is bad. Certainly, fast food is very caloric, but almost all this energy will be transform in the fat and possibly even in the disease. The important fact is that no matter how much Chris will work in the gym to build muscle, progress will not show under layers of unwanted fat. Therefore, the combined effect of the visual component of the training progress and its qualitative component (increased of strength, agility, endurance) will have a big effect on the motivation of Chris.
At this time his diet consists mainly of sugar and fast carbohydrates. At this time his diet consists mainly of sugar and fast carbohydrates. They support LDL instead of the more useful HDL. Also his diet is very poor in proteins and amino acids that are very important during the building muscle. Ideal diet is as follows: high calorie, high protein and slow carbohydrates, plenty of water and fruit \ vegetables.
Chris should have 5 - 6 meals a day; at least 3 of them should be basic. Calorie calculation should be about 35-40 kilo calories per kilogram of body weight desired. Calculation of protein per day should be about 2-3 grams per kilogram of body weight desired. Also, he needs to remember that carbohydrates are preferably taken to dinner, and proteins – after. Chris also should not eat much before going to bed, because good healthy sleep is one of the main components of a quality build muscles.
