personal trainer case study.doc

The Personal Trainer and Advanced Instructor

The Personal Trainer and Advanced Instructor Case StudyStudent answers and evidence

Student Name:LUCIAN ACARU

Student Number:IN14815

Office only:

Date received1st: Re-sub:

Case study answer pack introduction

Using the Personal Trainer and Advanced Instructor case study question pack provided, please insert your responses into this answer sheet. Ensure all answers are written in the grey boxes relating to each question. There are templates for you to use and these are situated at the back of this pack and labelled Form 1, 2 etc. Once completed, copy them into the relevant section of the case study and remove the blank templates from the end of the pack. Case study contents checklist Unit number

and title

Evidence

IntroductionClient profile

Unit 1:

Client screening

Pre-exercise questionnaire

(Form 1)

Lifestyle questionnaire

(Form 1)

Stress questionnaire

(Form 2)

Unit 1 answers

Unit 2:

Fitness assessments

Initial fitness assessment forms

(Form 3)

Additional fitness assessment forms(Form 3)

Unit 2 answers

Unit 3:

Exercise prescription

Initial exercise programme

(Form 4)

Updated programme exercise modifications

(Form 5)

Updated programme exercise progressions

(Form 5)

Unit 3 answers

Unit 4:

Adherence and motivation

Record of agreed goals

(Form 6)

Record of client barriers

(Form 7)

Unit 4 answers

Client profile

Gustavo Pires is a 23 years old chef working 8 to 10 hours a day in a restaurant from Monday to Friday. At work he spends a lot of time standing and walking whilst cooking and performing other specific tasks. He declares to feel stressed and anxious by the working environment and would like to have more energy left after a day at work.

He enjoys skateboarding, swimming and surfing which he likes to perform in the summer as well as walks in the park and playing racquet sports with his friends. He declares that during the past year and a half has reduced the level of exercise involvement. Previously he was going to the gym 2-3 times/week and was performing resistance training exercises which he likes more than the aerobic He dislikes jogging outdoor because it puts too much stress on the body and he feels pain in the joints and muscles of the legs afterwards. When in his teens he was involved for almost a year in boxing classes. He says that in the past was more active and felt better about himself and had more energy.He had no surgery operations and has no major muscle imbalances. After long days at work sometimes though he feels pain in his shoulders and sometimes some tightness in his neck.He wants to get stripped, lose body fat and toned to show the six packs abs, increase lean body mass and be overall fit. On the long term he wants to bulk up muscles and get strong. He is committed to train 3 times per week and 1 hour per session to achieve these goals.

Unit 1: Client screening

Question 1:

1.

Skateboarding: the fact that he enjoys and performs this activity which involves balance and coordination influenced the program to include exercises that develop and maintain these abilities;

2.

Jogging: because he declared that he dislikes jogging outdoor this activity was kept out of the program for the first months and replaced with walking on the treadmill and rowing which he considered more tolerable

3.

Boxing: because he was involved in boxing classes and enjoyed them when he was in his teens elements of boxing routines were introduced in the program


Question 2:

1.

Work: because work was a matter of concern regarding the time left available for relaxing and leisure activities it influenced the training program structure and frequency.

2.

Age: the age of the client is 23 years old. As age determines the condition the body is in, obviously his age makes him more likely to sustain easier higher demands placed on the body by the exercise.

3.

Smoking: the client has no smoking history which potentially makes his cardiovascular system fairly efficient and healthy.


Question 3:

Question 1 factor

Skateboarding: the fact that he enjoys and performs this activity during weekends which involves balance and coordination influenced the program to include exercises to develop and maintain these abilities like exercising on the Dyna Disk or single leg exercisesJogging: because he declared that he dislikes jogging outdoor, this activity was kept out of the program for the first months and replaced with walking on the treadmill and rowing which he considered more tolerable and which also allowed for conditioning of the lower extremities. As a progression skipping was introduced to further strengthen the joints and muscles of the legs. This activity had a motivational drive to be performed because of the boxing classes that he was involved in the past.

Question 2 factor

Work: because work was a matter of concern regarding the time left available for relaxing and leisure activities it influenced the training program structure and frequency. As a result the duration of the training session was kept to no longer than one hour with a frequency of tree times per week. Smoking: the client has no smoking history which potentially makes his cardiovascular system fairly efficient; this was later confirmed by the related fitness result of VO2MAX test which placed in the Good category regarding the maximum uptake of oxygen.


Question 4:

Score

The Stress Questionnaire initial test score was 73 which place him in the category of a reasonably safe level of stress but with certain areas needing improvement.

Advice

As he scored high particularly on the questions related to work and anxiety I advised him to not bottle up his problems and not to over valuate them. Also I advised him to use deep breathing and focus as a relaxation technique.

Unit 2: Fitness assessments

Question 5:Fitness tests used to assess the client: physiologic assessments : RHR, blood pressure

body composition assessments: body fat percentage Durnin-Womersely, body mass index

Cardio respiratory assessments: Rockport walking test

Dynamic posture assessments: overhead squat assessment, single leg squat assessment

Basic performance assessments: push up test, bench press test, barbell squat, shark skill testIve included the above tests in the initial assessment to provide a starting basis from where to design the program and choose the selection of flexibility, core, cardiovascular and strength exercises.


Question 6 part a):

1. Resting Heart Rate (RHR)

68

2. Blood pressure

Systolic 125/ Diastolic 82

3. Body composition (can include body mass index, body fat %

circumference reading)

18% body fat percentage

4. VO2max

54 ml/kg/min


Question 6 part b):

1.

The resting heart rate of 68 BPM was in the average range for a male of his age. I have used this variable to calculate the HRR and establish the heart rate training zones.

2.

The measurements for blood pressure were in the normal limits and because there was no heart and vascular disease the exercise prescription included rhythmic moderate exercises as well as resistance exercises.

3.

Body fat percentage at the initial assessment was 18% which is at the upper limit of Normal classification for males of his age. In conjunction with the agreed primary objective of fat loss this result served as a starting point and influenced the exercises and the routine chosen.

4.

VO2Max: the score for this parameter using the Rockport Walk Test at the initial assessment was 54 ml/kg/min which placed him in a category of fairly cardio vascular conditioned individual. This measurement was set as a starting point from where to progress and was used to set the training zone intensity.


Question 7:

1.

Body fat percentage on the final assessment performed after the 12 weeks was 15% from the initial 18%. Although there wasnt a significant change regarding the weight in kg because of the increase in lean muscle and bone density the reduction of the body fat percentage by 3% was in the right direction and a progress towards the goal of fat loss and toning.

2.

VO2Max: at the end of the 12 weeks program the VO2max value using the same Rockport walk test measured 62; a positive difference of 8 points was registered which means that his cardiovascular capacity increased by 14%. This happened as a result of the cardio and circuit training and the progressive manner in which the training program was structured as his lungs, heart blood vessels and muscles adapted to be more efficient in utilizing oxygen and removing waste products.

Unit 3: Exercise prescription

Question 8:a) Mode of exercise (e.g. treadmill, bikes, circuits etc)

Circuit training

Rationale (reason for your choice)

The enjoyment factor and the good muscular strength and endurance condition made this mode of exercise appropriate. Because he didnt like the cardio machines but had a history of weight training this method was chosen. The circuit training routine used incorporated specific cardio respiratory exercises as well as resistance exercises.

b) Frequency of exercise

3 times per week


Because the primary objective of the client was fat loss and toning it was essential to have the maximum frequency possible to maximise the total caloric consumption and he was willing to commit to no more than this frequency. This frequency also allowed for proper recovery as one day rest was set in between the training days.

c) Intensity of exercise

60% -70% of VO2Max


The level of intensity to start with was set to 60-70 % of VO2Max for the first 4 weeks to allow the general conditioning of the muscles, joints and tendons and adaptations of the cardio vascular system. The relative high starting intensity was due to the good level of cardio vascular fitness that he already had and motivated by the principle of overload.

d) Duration of exercise

15-20 min per session


The duration of the aerobic section of the program was kept to this level to accommodate the entire training session within 1 hour because of time limitations that the client expressed. However the mode of exercise which included cardio and resistance exercises allowed the heart rate to be kept elevated throughout the session and work towards achieving the desired goals.


Question 9:

a) Mode of exercise (e.g. treadmill, bikes, circuits etc)

The mode of exercise throughout the 12 weeks period remained circuit training because of the advantages of flexibility and versatility that offers; also because he complied with this form of training which made him more likely to achieve results.

b) Frequency of exercise

The frequency of exercise was kept to 3 sessions per week which equalled the total number of sessions of training that he was willing to stick to. This was due to obvious time related issues as he wanted time left for other recreational activities. This frequency allowed progression to be made and cause cardiovascular adaptation of the system.

c) Intensity of exercise

This variable was progressed throughout the 12 weeks period to facilitate improvements and overload the cardiovascular system. Thus from 60-70% of VO2Max the intensity was increased to 70-75% of VO2Max after 6 weeks with intervals of anaerobic bouts of exercise and higher intensity of up to 85% of VO2Max.

d) Duration of exercise

The duration of the cardio section of exercise was progressed to 25-30 min to accommodate the additional exercises and to progressively overload the system.


Question 10:

a) Exercise frequency

The initial frequency of the MSE phase was of 3 times per week.


The training days were separated by one day of rest which allowed the recovery of the muscles and connective tissue. This frequency complied with the clients commitment and made the program more likely to be adhered to.

b) Repetition range

15-20


The necessity of initial conditioning and building muscular endurance as well as the objective of fat loss made the use of higher number of repetitions with lower intensity of force and minimal rest between sets was fit for purpose.

c) Sets

1-2


The initial phase of the program worked towards conditioning the body and establishing proper movement patterns; for this reason and because of the high number of repetitions involved initially fewer sets were performed.

d) Mode of exercise (free weights, machines, bands etc)

Free weights, machines


Free weights and standing exercises were used to maximise the caloric expenditure. The same principle applied to the use of the stability ball making more muscles to be engaged in stabilization. The machines were used to provide a more stable environment and also because he was familiar and had used them before.


Question 11:

Exercises chosen:

Dead lift barbell, barbell row, dumbbell lateral raise, biceps barbell curl, lying triceps extension

Reasons for these:

They offer an all body workout working all major muscle groups and involve multi joint movements as well as single joint The free weights exercises performed standing involve balance and increased ranges of movement which recruits more muscle fibre and increase caloric consumption The exercises were familiar with the client and he complied with their use and found them easy to perform


Question 12:

a) frequency

The frequency of the resistance phase of the training program was kept to 3 times per week throughout the 12 weeks period because it allowed proper recoverability and improvements in strength and muscular endurance; also he found this frequency optimal for time economy

b) intensity

The intensity of the resistance workout was progressed throughout the 12 week period. Thus more weight was added progressing from 60% of 1RM to 70 then 75% of 1RM while decreasing the number of reps from 15-20 to 12-15 then 10-12. The number of sets performed per each exercise was 2.

c) duration

The duration of the traditional resistance workout was kept to 10-12 min throughout the 12 weeks program. This phase did not constitute the major portion of the training session because the program was designed for specific fat loss, toning and cardiovascular improvement. These objectives were better served by the other components of the program like the cardio with resistance elements circuit.

d) mode of exercise

The mode of exercise of the resistance phase remained free weights for the advantages that offered: Overall higher caloric expenditure due to increased stabilization muscles engaged

Increased range of movement and versatility

Familiarity and compliance with the client


Question 13:

1.

Improvements in strength and muscular endurance were achieved throughout the 12 weeks program. Thus at the end of this period 1RM developed from:

85 to 110 kg for the dead lift35 to 43 kg for the bent barbell row

28 to 32 kg for the biceps curl

2.

Muscle increase was registered when compared with initial results. Thus initially the upper arm circumference, arm relaxed, measured at the start of the program 32 cm and increased by 3.5 cm at the last measurement.


Question 14:

Stretches

The stretches prescribed at the start of the program covered the major joints and muscles of the body; thus the following stretches were prescribed:active-dynamic after the warm up and active-static after the cool down: neck, traps, deltoids, lats, chest, abs, lower back, quads, hams, gluts, calf and anterior tibialis.

In addition to these passive PNF stretching for hamstrings were performed as post stretches to further develop hamstrings flexibility.


The above stretches were chosen to help: Improve the extensibility of the muscles, tendons and tissues surrounding the joints

Correcting muscular imbalances

Improving optimum neuromuscular efficiency

Increasing joint range of motion


Question 15:

Frequency (how often per week)

The client performed the stretches prescribed for the flexibility phase on every training session of the 3 per week and was instructed to perform them even on the other days of the week after a 5 minutes warm up if he wished to.

Repetition (number of times stretches were performed)

The preparatory stretches were performed once and the post stretches twice for each muscle group.

Timings (seconds)

The duration of the preparatory stretches was set to 10-15 seconds and that of the post stretches to 30 seconds.

Unit 4 - Adherence and motivation

Question 16:Short-term goal 1

Losing 5% of body fat percentage at the end of the 12 weeks program was the set short term goal. The goal of showing the six packs abs was thus put into a measurable, proximal and specific one.

Short-term goal 2

Improving core and legs strength and be able to dead lift 110 kg 1RM at the end of the 12 weeks program was another short term goal agreed.


Question 17:Long-term goal 1

Increasing muscle size and lean body mass by 10% after one year of training was agreed as a long term goal towards working on.

Long-term goal 2

Decreasing body fat percentage under 10% of total body mass after 18 months of training was also set as a long term objective.


Question 18:1.

Lack of time: as time economy was an important factor in the clients schedule the frequency of the sessions was kept to 3 training sessions per week and the duration of each session to 1 hour. The time slots that he was more comfortable with were agreed and written down. Occasionally sessions that were missed during the habitual days of the week were performed during Sundays.

2.

Lack of motivation: the planning ahead and the insertion of the physical activity sessions into the weekly schedule calendar helped to overcome this barrier and treat the sessions as an important event to attend. Most of the times that it was possible we attended the sessions together and after a couple weeks he enlisted a friend to train at the same gym.


Question 19:1.

By keeping in contact most days of the week trough text messages and checking the progress and reminding him the goals weekly.

2.

By keeping the training session enjoyable through selecting exercises that he was familiar with and performed in the past


Question 20:The strategy employed with regards to health behaviour change adopted was one of self-efficacy. This involved persuading the client that he had the capability to undertake the actions to bring about the changes in his lifestyle and motivating him to achieve these for his own sake primarily.

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Form 1 - Lifestyle questionnaire

Assessing your needs: all the information received on this form will be kept strictly confidential. Please fill out the forms completely and accurately as this is essential in helping your Personal Trainer develop a programme that addresses your needs, goals, and interests and is safe and effective.

Name: Gustavo PiresDOB07/09/1986Age:23Ht:1,68mWt: 76 kg

Address:23 Johnson Street, London E10AG

Phone:(home)(work)(mobile)07523234657

Email Address:[email protected]: Chef

GPs name:Daniel CornPhone020800997

GPs address:45 Church Street, London E14 6YT

Please indicate why you have decided to invest in personal training

Xlose body fat safety

Xdevelop muscle tone sports specific training

rehabilitate an injury Xincrease muscle size

nutrition educationfun

Xstart an exercise programme Xmotivation

design a more advanced programmeincrease flexibility

other (please list below)

Cardiovascular risk factors (place an X in the appropriate box if the answer is yes)

you are a man older than 55 years

you are a woman older than 65 years

you had a hysterectomy, or you are postmenopausal

you smoke, or quit within the previous 6 months

you don't know your BP

your BP is greater than 140/90mmHg

you take BP medication

your blood cholesterol level is >5.2mmol/L

Xyou don't know your cholesterol level

you have a close blood relative who had a heart attack before age 55 (father or brother) or age 65 (mother or sister)

you are physically inactive (i.e. you take less than 30 minutes of physical activity less than 3 days per week)

you more than 9Kg over weight

If you marked any of the statements in this section, consult your GP or other appropriate healthcare provider before engaging in exercise. You may need to use a facility with medically qualified staff.

Other health issues (place an X in the appropriate box if the answer is yes)

you have diabetes

you have asthma or other lung disease

you have burning or cramping sensation in your lower legs when walking a short distance

you have a musculoskeletal problem that limits your physical activity

you have concerns about your safety during exercise

you take prescription medication(s)

you are pregnant

If you marked 2 or more of the statements in this section, you should consult your GP or other appropriate healthcare provider before engaging in exercise.

Physical activity (place an X in the appropriate box)

1. In the last year how often have you participated in physical activity?

3-4 times per week

1-2 times per week

X1-2 times per month

Not at all

2. What physical activity has worked for you in the past?

Surfing, swimming, weight training, skateboarding, playing football

3. What has not worked and why not? (barrier to exercise)

Jogging because puts too much stress on the joints which hurt afterwards and cardio machines like treadmill, stationary bike or cross trainer because they are boring. Rower machine is more tolerable and enjoyable.

4. What types of physical activity do you enjoy?

I enjoy surfing the most followed by swimming and skateboarding.

5. What dont you enjoy and why not? (barrier to exercise)

I dont enjoy jogging because I find it boring and puts much stress on the legs which become sore and hurt for a few days afterwards.

6. Do you have any negative feelings toward, or have you had any bad experience with exercise? (If yes please give details)

Not really.

7. If you have been unable to exercise regularly, what are the reasons?

Missing motivation or time.

Occupation and leisure

8. What is your present occupation?

Im working as a Chef in a corporate restaurant with a working schedule of 8 hours which occasionally became 9 or 10.

9. Does your occupation involve much physical activity (i.e. lifting, walking)?

The job that Im doing involves walking and always standing whilst cooking and preparing dishes which put a lot of toll on the energy levels.

10. What activities do you participate in during your leisure time?

Walking in the park, in the summer surfing and skateboarding, occasionally some gym sessions. During week end nights I usually go out clubbing with friends.

Weight (place an X in the appropriate box)

11. Do you consider your weight to be a problem?

XYes No

12. Would like to lose weight?

XYes NoHow much?

13. What weight were you 6 months ago?

Dont know exactly. Suspect the same.

14. What weight were you 1 year ago?

More toned than now and slimmer. I was definitely feeling stronger and fitter.

15. Is the rate at which you lose weight important to you?

XYes No

Fitness (place an X in the appropriate box)(select the number that best applies 10 = high or similar indicator and 1 = low )

16. What is your overall level of fitness?

12345678910

X

17. What is your current cardiovascular capacity?

12345678910

X

18. What is your current muscular strength?

12345678910

X

19. What is your current flexibility capacity?

12345678910

X

20. What is your current co-ordination (motor skill) capacity?

12345678910

X

Motivation (Place an X in the appropriate box)(select the number that best applies 10 = high or similar indicator and 1 = low )

21. How motivated are you to perform exercise (individually)?

12345678910

X

22. How motivated are to perform exercise (with a partner or group)?

12345678910

X

23. How motivated are you to achieve your goals (individually)?

12345678910

X

24. How motivated are you to achieve your goals (with a partner or group)?

12345678910

X

Rate how important the following is to you (Place an X in the appropriate box) (select the number that best applies 10 = high or similar indicator and 1 = low )

25. Improve overall health

12345678910

X

26. Improve cardiovascular fitness

12345678910

X

27. Reshape or tone my body

12345678910

X

28. Improve performance for a particular sport

12345678910

X

29. Improve moods and ability to cope with stress

12345678910

X

30. Improve flexibility

12345678910

X

31. Increase strength

12345678910

X

32. Increase energy levels

12345678910

X

33. Enjoyment

12345678910

X

34. How much time are you willing to devote to exercise?

60Minutes per day 3Days per week

35. What types of exercise interest you?

Weight training inside the gym, swimming and would be prepare to include cardio-vascular exercise if thats what it takes to achieve my goal.

Exercise goals (Place an X in the appropriate box)

36. Select the most appropriate goals to you.

Xweight lossimproved health

Xbody shapingreducing blood pressure

Xbuilding musclelowering cholesterol level

Xdeveloping strengthother (please state below)

37. What is your ultimate goal?

Have a six pack abdomen and achieve overall hypertrophy.

38. Why is this outcome important to you?

TO make myself more confident and happy about myself and get more dates.

39. How long haveyou been thinking about getting fitter?

Since I realised I became less fit than my brother and friends.

40. What do you want exercise to do for you:

short-term (1-12 weeks)

Lose fat and get toned

medium-term (13-51 weeks)

Increase the size of muscles

long-term (more than 1year)

Became strong and ripped with a low body fat percentage as well as bulk.

Form 2 - Stress questionnaire (Example)

The first obstacle to beating stress is recognising its existence. In order to reduce it, the first vital step is to acknowledge that it is a problem. Measure your stress on a regular basis by completing the following stress questionnaire as honestly as possible.

Name: Gustavo PiresAge:23Sex: Male

When completing this questionnaire, be as honest as possible: if your answer is never, mark Option 1; if it is always, mark option 4; and so on. (Place an X in the appropriate box)

1234

I bottle up my problems, then feel like I want to explodeX

1234

I concentrate on my work to forget about my problemsX

1234

I take out anger and frustration on those nearest to meX

1234

I notice negative changes in my behavioural patterns when I am under pressureX

1234

I focus on the negative rather than the positive aspects of my lifeX

1234

I feel uncomfortable when experiencing new situationsX

1234

I feel that the role I play within my organisation is worthlessX

1234

I arrive late for work or important meetingsX

1234

I respond negatively to personal criticismX

1234

I feel guilty if I sit down or do nothing for an hour or soX

1234

I feel rushed, even if I am not under pressure X

1234

I demand attention or service immediatelyX

1234

I avoid expressing my true emotions at work and at homeX

1234

I undertake more tasks than I can handle at onceX

1234

I resist taking advice from colleagues and superiorsX

1234

I ignore my own professional or physical limitationsX

1234

I miss out on my hobbies and interests because my work takes up all my timeX

1234

I tackle situations before thinking them through thoroughlyX

1234

I am too busy to have lunch with friends and colleagues during the weekX

1234

I put off confronting and resolving difficult situations when they ariseX

1234

People take advantage of me when I do not act assertivelyX

1234

I am embarrassed to say when I feel overloaded with workX

1234

I avoid delegating tasks to other peopleX

1234

I deal with tasks before prioritising my workloadX

1234

I find it difficult to say no to requests and demandsX

1234

I feel I have to finish all outstanding work each dayX

1234

I think I will not be able to cope with my workloadX

1234

My fear of failure stops me from taking actionX

1234

My work life tends to take priority over my family and home lifeX

1234

I become impatient if something does not happen at onceX

Sub totals:5+20+36+12?

Grand total:

73

Having completed the self-assessment, add your total score and check your stress level. Remember that however low your stress level may be, there is always room for improvement.

ScoreResult

32-64:You manage your stress level very well. Too little stress can reduce stimulation, so strive to achieve the balance between negative and positive stress.

65-95:You have a reasonably safe level of stress, but certain areas need improvement.

96-128:Your level of stress is too high. You need to develop new strategies to help reduce it.

Form 3 - Fitness testing evaluationName:Gustavo PiresDate:22/09/2009

Resting Heart Rate

Date Reading

1st reading17/09/200970bpm

2nd reading18/09/200973bpm

3rd reading19/09/200968bpm

Lowest reading19/09/200968bpm

Blood pressure

Date Systolic Diastolic

1st reading17/09/200913180mmHg

2nd reading18/09/200912582mmHg

3rd reading19/09/200913382mmHg

Lowest reading18/09/0912582mmHg

Body composition - circumference measurement

circumference measurement

abdomen102cm

hips104cm

iliac99cm

waist99cm

Body Mass Index

weight height BMI

76Kg167m27Kg/m

Waist to hip ratio

waist hip classification

99cm104cm0.9519

Skinfold measurements

Durnin and Womersley

biceps triceps subscapular suprailiac estimated body fat

3mm6mm19mm18mm18%

Jackson and Pollack

chestabdomenthigh triceps suprailiacestimated body fat

mmmmmmmmmm%

Cardiorespiratory Testing

Brigham Young University test

weight time (mins) heart rateVO2max

Kgbpm

Rockport fitness walking test

weight time (mins) age heart rate VO2max

167.6Ibs14.223107bpm54

Coopers sub max walk/run test

Distance covered VO2max

Canadian home step test

heart rate VO2max

bpm

McArdle step test

heart rate VO2max

bpm

Flexibility testing

GoodFairPoor

Trunk flexionX

Trunk extensionX

Hip flexionX

Hip extensionX

Shoulder flexibilityX

Form 3 - Fitness testing evaluation

Name:Gustavo PiresDate:14/12/2009

Resting Heart Rate

Date Reading

1st reading01/12/200966bpm

2nd reading03/12/200971bpm

3rd reading07/12/200969bpm

Lowest reading01/12/200966bpm

Blood pressure

Date Systolic Diastolic

1st reading01/12/200912380mmHg

2nd reading03/12/200912582mmHg

3rd reading07/12/200912785mmHg

Lowest reading01/12/200912380mmHg

Body composition - circumference measurement

circumference measurement

abdomen99cm

hips101cm

iliac98cm

waist96cm

Body Mass Index

weight height BMI

75Kg167m27Kg/m

Waist to hip ratio

waist hip classification

96cm101cm0.9504

Skinfold measurements

Durnin and Womersley

biceps triceps subscapular suprailiac estimated body fat

3mm5mm12mm14mm14%

Jackson and Pollack

chestabdomenthigh triceps suprailiacestimated body fat

mmmmmmmmmm%

Cardiorespiratory Testing

Brigham Young University test

weight time (mins) heart rateVO2max

Kgbpm

Rockport fitness walking test

weight time (mins) age heart rate VO2max

165.3Ibs12.023104bpm62

Coopers sub max walk/run test

Distance covered VO2max

Canadian home step test

heart rate VO2max

bpm

McArdle step test

heart rate VO2max

bpm

Flexibility testing

GoodFairPoor

Trunk flexionX

Trunk extensionX

Hip flexionX

Hip extensionX

Shoulder flexibilityX

Form 4 Programme cardName:Gustavo PiresDate:15/09/2009Trainer:Lucian AcaruWeek no:1-6

Warm up (to include: pulse raiser, mobility and preparatory stretches)

ModeIntensityDurationFrequencyNotes: to include mobility and preparatory stretches Specific warm up with mobilization of the major muscles, multi joint movement like trunk flexion and extension, lateral flexion involving arms.To include movements like squatting, trunk rotation, leg raises, punches - lateral and high, lunges - lateral and forward. The warm up should be consistent regarding the tempo and ranges of movement

The stretching to be performed are active dynamic and cover arms, legs, back, chest and shoulders. Perform them standing using slow and controlled movements without jerking at the end of the stretch.In addition perform active static stretches for chest, calf and hamstrings and hold for 12-15 sec.

SpecificLow-Moderate7-8 minEvery session 3/week

Main session Cardiovascular phase

ModeIntensityDurationFrequencyNotes:The cardiovascular phase in to be performed as a circuit combining the use of low weight dumbbells and stability ball with body weight exercises. It comprises 10 stations and the time set to perform at each station is 50 sec. A 10 sec rest is taken whilst changing stations. It is to be repeated twice. The intensity and the tempo are slow-moderate focusing on correct form and quality of execution.The exercises order is to be: squat with dumbbell curl & press, ball dumbbell row, ball dumbbell chest press, seated SB military press, ball crunch, lunge with dumbbells, cable push down, cable biceps curl, squat with jump, push up

Circuit training

Slow medium20 minEvery session 3/week

Main session - Resistance phase

Session per weekDay 1Day 2Day 3Day 4Day 5Day 6Day 7

ExercisesSetsRepsLoadLoadLoadLoadLoadLoadLoad

Barbell dead lift215-2060% 1RM60% 1RM60% 1RM

Bent over barbell row215-2060% 1RM60% 1RM60% 1RM

Dumbbell lateral raise 215-2060% 1RM60% 1RM60% 1RM

Biceps barbell curl215-2060% 1RM60% 1RM60% 1RM

Cool down (to include post maintenance and developmental stretches)

ModeIntensityDurationFrequencyNotes: to include post stretches The cool down is to be performed in either of the 2 ways at a low intensity.The post stretches to include active static held for 20-30 seconds for muscles:

neck, deltoids, trapezes, latisimus, chest, abs, lower back, lying quadriceps, glutes, calf and passive PNF for hamstrings.

CyclingLow5min3/week

Walking on treadmillLow5min3/week

Form 4 Programme card

Name:Gustavo PiresDate:15/09/2009Trainer:Lucian AcaruWeek no:7-12

Warm up (to include: pulse raiser, mobility and preparatory stretches)

ModeIntensityDurationFrequencyNotes: to include mobility and preparatory stretches Specific warm up with mobilization of the major muscles, multi joint movement like trunk flexion and extension, lateral flexion involving arms.

To include movements like squatting, trunk rotation, leg raises, punches - lateral and high, lunges - lateral and forward.

The warm up should be consistent regarding the tempo and ranges of movement

The stretching to be performed are active dynamic and cover arms, legs, back, chest and shoulders. Perform them standing using slow and controlled movements without jerking at the end of the stretch.

In addition perform active static stretches for chest, calf and hamstrings and hold for 12-15 sec.

SpecificLow-Moderate5-6 minEvery session 3/week

Main session Cardiovascular phase

ModeIntensityDurationFrequencyNotes:The cardiovascular phase in to be performed as a circuit combining the use of low weight dumbbells and stability ball with body weight exercises. As a progression to the previous training phase skipping for 2 min before and after the completion of the circuit was introduced

It comprises 10 stations and the time set to perform at each station is 50 sec. A 10 sec rest is taken whilst changing stations. It is to be repeated twice. The intensity and the tempo are progressed to medium fast thus more repetitions are to be performed.The exercises order is to be: squat with dumbbell curl & press, ball dumbbell row, ball dumbbell chest press, seated SB military press, ball crunch, lunge with dumbbells, cable push down, cable biceps curl, squat with jump, push up

Circuit training

Medium fast 20 minEvery session 3/week

Main session - Resistance phase

Session per weekDay 1Day 2Day 3Day 4Day 5Day 6Day 7

ExercisesSetsRepsLoadLoadLoadLoadLoadLoadLoad

Barbell dead lift210-1275% 1RM75% 1RM75% 1RM

Bent over barbell row210-1275% 1RM75% 1RM75% 1RM

Dumbbell lateral raise 210-1275% 1RM75% 1RM75% 1RM

Biceps barbell curl210-1275% 1RM75% 1RM75% 1RM

Cool down (to include post maintenance and developmental stretches)

ModeIntensityDurationFrequencyNotes: to include post stretches The cool down is to be performed in either of the 2 ways at a low intensity.

The post stretches to include active static held for 20-30 seconds for muscles:

neck, deltoids, trapezes, latisimus, chest, abs, lower back, lying quadriceps, gluts, calf and passive PNF for hamstrings.

CyclingLow5min3/week

Walking on treadmillLow5min3/week

Form 5 - Programme overview and progressions sheet

Name of training PhaseIdentify the name of the phase of training for this period of time. For example is the aim of this section of the programme based on improving endurance, strength, hypertrophy, power etc.

Date of training PhaseIdentify the dates of the phase of training for this period. For example if the initial phase was based on hypertrophy it may have run from 06/10/06 to 17/11/06 (6 weeks)

Cardio respiratory Specify the intensity of CV exercise prescribed and the duration this was prescribed for this phase. For example the intensity can be written as %HRR, %HR max, RPE rating etc.

Resistance Specify the volume of resistance prescribed for this period. For example the client was prescribed 2 sets x 15 repetitions.

FlexibilityIndicate the modes of stretching employed. For example was this active, passive, or assisted. You will also need to explain the techniques prescribed for this period. For example maintenance, developmental, PNF etc

Functional (ADL)Explain how the programme demonstrates functionality and how activities of daily living (ADL) were incorporated.

Progressions You will need to clearly explain how you have developed the programme over the 12-weeks. For example for the resistance phase you could develop the prescription by increasing the repetitions within the rep range. The client started the all exercise on 8 repetitions and built this up to 12 repetitions. At this point the load was then increased by 3%.

Programme overview and progressions sheet - 1

Please use this form to indicate how you have structured your clients training programme over the 12-weeks and highlight any progressions.

Name of training PhaseGeneral conditioning and Fat lossDate of training phase15/09/2009 to 23/10/2009

ModeFrequencyIntensityDurationProgression

Cardio respiratory 3 times per week70-75% VO2Max

20 minStart with 60% for the first 4 weeks and progressed to 65-70% on week 5 and week 6.

Resistance 3 times per week60 -65% of 1RM2sets of 15-20reps10-12 minStart with 60% of 1RM and 2 sets of 15 reps for first 4 weeks then increase 65% 1RM 2 sets of 12 reps for week 5 and 6.

FlexibilityAt least 3 times per weekActive dynamic pre stretches and active static and PNF for the post stretches. Post stretches performed as mostly as maintenance and for hamstrings, calf, hips and lower back developmental.

Functional (ADL)Program involves the use of light weight dumbbells and standing position, multi joint and core strengthening exercises which relate to surfing, skateboarding leisure activities and the daily job which involves long hours of standing.

Programme overview and progressions sheet 2

Please use this form to indicate how you have structured your clients training programme over the 12-weeks and highlight any progressions.

Name of training PhaseMuscular endurance and core strengthDate of training phase26/10/2009-11/12/2009

ModeFrequencyIntensityDurationProgression

Cardio respiratory 3 times per week70-75% VO2Max

20 min

Resistance 3 times per week70 -75% of 1RM 2 sets of 10-12 reps

15 min

FlexibilityAt least 3 times per weekActive dynamic pre stretches and active static and PNF for the post stretches. Post stretches performed as mostly as maintenance and for hamstrings, calf, hips and lower back developmental.

Functional (ADL)Program involves the use of light weight dumbbells and standing position, multi joint and core strengthening exercises which relate to surfing, skateboarding leisure activities and the daily job which involves long hours of standing.

Form 6 - Record of agreed goals

DateAction needed to achieve goal

Short-term (1-12 weeks)Medium term (13-51 weeks)Long-term (more than 1 year)

14/09/2009Losing 5% of body fat and showing the six packs abs

14/09/2009Improving core and legs strength and being able to dead lift 110 kg

14/09/2009Increase muscle size and lean body mass by 10%

14/09/2009Decrease the subcutaneous body fat under 10%

Form 7 - Physical activity barriers

NameGustavo PiresDate14/09/2009

What do you think keeps you from participating in physical activity or exercise? Is it work or family commitments? Take 10 minutes to think about your barriers then list them down in order of importance.

Barriers to physical activity or exercise Prioritise your barriers from the largest to the smallest.

I dont have enough time to exercise

2

I am too tired to exercise after working all day 1

I am too lazy to exercise3

Sometimes exercise is boring4

I lack interest or desire to exercise5

Select one of your barriers and come up with a way to reduce or remove the barrier

I am too tired to exercise after working all day I will balance my diet better and I will get more sleep during the night

Once you have selected a strategy, implement it for a week. If you find this doesnt work, then try another!Total../20

Future Fit Training Ltd Jan 2009

PAGE 31 Future Fit Training Ltd Feb 2009

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