Calculate The Client's Target Heart Rate Using The Karvonen Formula
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: Selina Kyle
Age: 31
Gender: Female
Resting Heart Rate: 70 bpm
Height: 5'7"
Weight: 159 lb
Body Fat Percentage: 33%
Background and Goals: Selina just had her first baby a couple months ago and is determined to shed excess pregnancy pounds before summer. Selina has very limited exercise experience. She did not play high school or college sports. Prior to having her first child, she did like to hike, go out dancing, and take the occasional yoga class. She is eager to start a program to lose the baby weight. She can dedicate 3 or 4 days per week to exercise and is willing to sign on for 12 weeks to start.You
Instructor:
Course:
Date:
Postpartum Exercise
According to the Karvonen Formular, the mathematical determination of the target heart rate in training zone is achieved through the use of the maximum and the resting heart rate along with training intensity.
Target heart rate= {(max heart rate-resting heart rate) x % Intensity} + resting heart rate
Selina Kyle is the patient and she is 31 years of age, with a resting heart rate of 70bpm.
Minimum training heart rate
220 – The age of the client
Min HR is 220-31=189
189-70= 119
119x0.6 (minimum intensity) + 70 (Resting HR) = 141.4 beats per minute
Maximum Training heart rate=
220-31 (age) = 189
189-70 (resting HR) = 119
119 x.70 (maximum intensity) + 70 (resting HR) = 153.3
The training heart rate zone will in this case be between 141 and 153 beats per minute.
Week one
Days of the week
Type of exercise
Duration
Sets
Reps
Monday
Squats
30min
5
10
Tuesday
Plank
10 min
1
1
Wednesday
Rest
Thursday
Pushups
30 min
5
10
Friday
Sit-ups
40 min
10
15
Saturday
Leg press
40min
15
20
Sunday
Rest
Week Two
Days of the week
Types of Exercise
During
Sets
Reps
Monday
Pushups
40 min
8
8
Tuesday
Lunges
30min
12
20
Wednesday
Rest
Thursday
40min
2
2
Wednesday
Rest
Thursday
Leg press
35min
25
15
Friday
Sit-ups
20min
10
15
Saturday
Dips
15min
5
5
Sunday
Rest
Week Three
Days of the week
Type of exercise
Duration
Sets
Reps
Monday
Squats
30min
5
10
Tuesday
Plank
10 min
1
1
Wednesday
Rest
Thursday
Pushups
30 min
5
10
Friday
Sit-ups
40 min
10
15
Saturday
Leg press
40min
15
20
Sunday
Rest
Fourth Week
Days of the week
Types of Exercise
During
Sets
Reps
Monday
Pushups
40 min
8
8
Tuesday
Jumping jacks
30min
15
20
Wednesday
Rest
Thursday
Jumping Jacks
40min
2
2
Friday
Sit-ups
20min
10
15
Week Five
Days of the week
Type of exercise
Duration
Sets
Reps
Monday
Squats
30min
5
12
Tuesday
Plank
10 min
1
1
Wednesday
Rest
Thursday
Pushups
30 min
5
15
Friday
Sit-ups
40 min
10
15
Sa...
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