Comprehensive
Class Project
Client Evaluation & Designed Fitness Program
BRIAN DANLEY
12/1/2009
KIN 162
TABLE OF CONTENTS
SECTION
PAGE
Purpose and introduction
3
Client consultation and evaluation
4
Health risk assessment
5-8
Motivation level
9-11
Fitness goals
11
Physical fitness assessment
12
Cardiorespiratory fitness
13-15
Muscular strength
15-17
Body composition
17-20
Caloric intake assessment
20-21
Goal weight-loss duration period
21-23
Flexibility
23-24
Anaerobic power, capacity, speed, agility, and balance
24
Mesocycle training program
25-27
3-day split microcycle (weeks 1-4)
28-31
Compound set microcycle (weeks 5-8)
32-37
Superset microcycle (weeks 9-12)
38-40
References
41
2
Purpose / Introduction
The purpose of this paper is to outline the process of how an exercise training program is
designed for a client [NOTE: all client references in this paper pertain to myself] based on
particular needs. Exercise prescription initially entails client consultation and evaluation to
determine the health, motivation level and fitness goals of the client. Next, a physical fitness
assessment is performed which consists of the evaluation of cardiorespiratory fitness, muscular
strength, body composition, flexibility, and anaerobic power (if applicable) of the client. The
collected health and fitness baseline data, together with the client’s needs and goals, will enable
the fitness trainer to design a personalized exercise program (in this case, a 12-week mesocycle
consisting of three 4-week microcycles) with appropriate volume and intensity.
3
Client Consultation & Evaluation
4
Health Risk Assessment
All health/fitness assessment and evaluation forms were completed and it was determined
that the client is both mentally and physically healthy. The attitudinal assessment form indicated
the client considers health and fitness as being top priorities in his life. This client has more than
eighteen years of weight training and cardiorespiratory training. He is 43 years of age, 75 inches
in height, and currently weighs 225 pounds. Achieving goals and seeing improvement provides
enormous satisfaction and a sense of accomplishment which could improve his self-esteem. He
is optimistic about choosing particular exercises that his body will respond favorably to as well
as a nutrition plan to compliment his training. This client is extremely motivated and is driven to
succeed in accomplishing his fitness goals.
The client’s overall risk of cardiovascular disease is low. The PAR-Q form indicated that
no cardiovascular or orthopedic conditions exist which would preclude participation in a regular
exercise program. In addition, the Health/Medical Questionnaire indicated that no health
conditions were checked for “Present/Past History”. The Health Risk Analysis form indicated
his cholesterol levels and blood pressures were normal and that he does not smoke nor take any
medications. He indicated that he is regularly active, performing a regimented strength-training
resistance training program at least three days per week. He eats at least four meals per day and
gets at least seven hours of sleep per night. The meals consist of low-fat, high-protein, complexcarb (high fiber) foods. Table 1 on the next page indicates one coronary arterial disease (CAD)
risk factor was checked due to a low HDL level (< 40 mg/dl).
5
TABLE 1. CAD Risk Factor Thresholds (ACSM, 2006, Table 2-2, p 22).
CAD RISK FACTOR THRESHOLDS
RISK FACTOR
CRITERIA
FAMILY HISTORY
* MI
* FATHER/BROTHER/SON: SUDDEN DEATH (< 55yrs)
* MOTHER/SISTER/DAUGHTER: SUDDEN DEATH (< 65yrs)
YES
SMOKE
* CURRENT SMOKER
* QUIT WITHIN LAST 6 MO
YES
HYPERTENSION
* SBP >/= 140
* DBP >/= 90
* ANTI-HYPERTENSION MEDICATION
YES
DYSLIPIDEMIA
YES
X
* TC > 200
* HDL < 40
* LDL > 130
(NEG RISK FACTOR: HDL > 60)
PRE-DIABETES
YES
* FASTING GLUCOSE >/= 100
OBESE
* BMI ≥ 30
WHR ≥ 0.95
YES
* MEN: WC > 40 in
* WOMEN: WC > 35 in
WHR ≥ 0.86
SEDENTARY LIFESTYLE
YES
* < 30 MINS PHYSICAL ACTIVITY AT LEAST 3 DAYS/WK
6
Table 2 below indicates a low risk of CAD (ie. heart disease) because all of the
conditions indicated were met. The client has not experienced any CAD symptoms to include
chest, neck and jaw discomfort, dypsnea, dizziness, ankle edema, tachycardia, heart murmur, and
intermittent muscle cramps.
TABLE 2. CAD Risk Stratification Categories (ACSM, 2006, Table 2-4, p 27).
CAD RISK STRATIFICATION
LOW RISK
X
MEN:
WOMEN:
* < 45yrs
* < 55yrs
* NO CAD
SYMPTOMS
* < 2 RISK FACTORS
* NO CAD SYMPTOMS
* < 2 RISK FACTORS
MODERATE
RISK
MEN:
WOMEN:
* >/= 45yrs
* NO CAD SYMPTOMS
* >/= 2 RISK
FACTORS
* >/= 55yrs
* NO CAD
SYMPTOMS
* >/= 2 RISK
FACTORS
HIGH RISK
* >/= CAD SYMPTOM
Since the client is low risk for CAD, tables 3 and 4 on the next page collectively indicate
that recommendation for physician supervision during exercise testing and medical examination
prior to training is not necessary.
7
TABLE 3. Recommendation for Physician Supervision of Exercise Testing (ACSM, 2006).
RECOMMENDATION FOR PHYSICIAN SUPERVISION OF EXERCISE
TESTING
AEROBIC
INTENSITY
LOW RISK
MODERATE RISK
SUBMAXIMAL
TESTING
NOT
NECESSARY
NOT
NECESSARY
RECOMMENDED
NOT
NECESSARY
RECOMMENDED
RECOMMENDED
HIGH RISK
(<80%
HRR)
MAXIMAL
TESTING
(100%
HRR)
TABLE 4. Recommendation for Medical Exam before Training Program (ACSM, 2006).
RECOMMENDATION FOR MEDICAL EXAM BEFORE TRAINING
PROGRAM
AEROBIC INTENSITY
LOW RISK
MODERATE RISK
HIGH RISK
NOT
NECESSARY
NOT
NECESSARY
RECOMMENDED
NOT
NECESSARY
RECOMMENDED
RECOMMENDED
ENDURANCE
MODERATE EXERCISE
(3 - 6 METS or 40 - 60% HRR)
HYPERTROPHY / STRENGTH /
POWER
VIGOROUS EXERCISE
(> 6 METS or > 60% HRR)
8
Motivation Level
The client’s likelihood of exercise drop-out and motivation level was assessed using
several self-designed tools below. There were no particular factors that were checked to indicate
exercise drop-out and the client met the threshold of adequate motivation to engage in an
exercise program.
FACTORS PREDICTING EXERCISE DROP-OUT
PLEASE CHECK ALL THAT APPLY:
PERSONAL FACTORS:
PROGRAM FACTORS:
OTHER FACTORS:
SMOKER
INCONVENIENT TIME
LACK OF SUPPORT
INACTIVE LEISURE TIME
INCONVENIENT LOCATION
INCLEMENT WEATHER
INACTIVE OCCUPATION
EXCESSIVE COST
EXCESSIVE JOB
TRAVEL
OVERWEIGHT
HIGH-INTENSITY EXERCISE
INJURY
POOR SELFMOTIVATION
LACK OF EXERCISE VARIETY
JOB CHANGE
CAUSING BOREDOM
LACK OF COMMITMENT
EXERCISING ALONE
DEPRESSED
LACK OF POSITIVE
FEEDBACK
ANXIOUS
INFLEXIBLE EXERCISE GOALS
LOW SELF-ESTEEM
THE FACTORS CHECKED SHOULD BE ADDRESSED TO LESSEN THE INCREASED LIKELIHOOD OF
DROPPING OUT OF AN FITNESS TRAINING PROGRAM
9
SELF-MOTIVATION ASSESSMENT
DIRECTIONS:
Using the arrow keys, scroll to the number corresponding to one of the
letters below which describes how the statement applies to you.
Point the browser to the font color function and click it to make this number
red.
A. EXTREMELY UNCHARACTERISTIC
B. SOMEWHAT UNCHARACTERISTIC
C. NEITHER CHARACTERISTIC NOR UNCHARACTERISTIC
D. SOMEWHAT CHARACTERISTIC
E. EXTREMELY CHARACTERISTIC
D
E
A
B
C
5
4
3
2
1
1. I get discouraged easily.
5
4
3
2
1
2. I don't work any harder than I have to.
1
2
3
4
5
3. I seldom if ever let myself down.
5
4
3
2
1
4. I'm just not the goal-setting type.
1
2
3
4
5
5
4
3
2
1
5. I'm good at keeping promises, especially the
ones I make myself.
6. I don't impose much structure on my activities.
1
2
3
4
5
7. I have a very hard-driving, aggressive personality.
SCORING FOR SELF-MOTIVATION ASSESSMENT
SCORING:
ADD TOGETHER THE SEVEN NUMBERS YOU MARKED RED.
A SCORE LESS THAN OR EQUAL TO 24 SUGGESTS DROPOUT-PRONE BEHAVIOR.
THE LOWER THE SELF-MOTIVATION SCORE, THE GREATER THE
LIKELIHOOD TOWARD EXERCISE NONCOMPLIANCE.
IF THE SCORE SUGGESTS DROPOUT PRONENESS, IT SHOULD BE
VIEWED AS AN INCENTIVE TO REMAIN ACTIVE, RATHER THAN A
SELF-FULFILLING PROPHECY TO QUIT EXERCISING.
Given the client met all of the prerequisites for engaging in an exercise program, the
Informed Consent for Exercise Testing form was explained and signed. The form explains the
purpose and explanation of the exercise test and assessments of cardiorespiratory fitness,
muscular strength, body composition, flexibility assessment, and anaerobic power. In addition,
10
the form explains the expected benefits and inherent risks of the exercise test, the responsibilities
of the participant, the use of personal information, and finally the freedom of consent to
participate in the exercise test.
Fitness Goals
Despite being comfortable with his body, this client has a strong desire to continually
refine his physique (ie. more definition and muscle mass) and improve his physical performance.
Since he has a goal of putting on more muscle mass, his resistance exercise will consist of
hypertrophy training (ie. 8-12 reps of three to six exercises). In addition, since he wishes his
body to be more defined, his cardiorespiratory exercise will consist of endurance training (ie. 5060% HRR for 45 minutes). There is a delicate balance between gaining muscle mass and
sculpting the body to appear more lean. Despite the controversy surrounding the viability of
simultaneous muscle mass attainment and body fat decrement, strategic training guidelines and
complimentary nutrition can make these two seemingly contradictory goals possible.
11
PHYSICAL FITNESS ASSESSMENT
12
Cardiorespiratory Fitness
The client’s resting blood pressure and pulse were each assessed utilizing an automated
wrist cuff. Blood pressure and pulse were determined to be 108/67 mmHg and 69 bpm,
respectively. Thus, resting blood pressure is optimal and resting pulse is normal according to the
classifications in tables 5 and 6, respectively.
TABLE 5. Classification of Blood Pressure for Adults (NSCA, 2004,
Table 11.4, p 240).
optimal:
<120 / <80
pre-hyper: 120-139 / 80-89
hyper (stage 1): 140-159 / 90-99
hyper (stage 2): 160-179 / 100-109
hyper (stage 3): ≥180 / ≥110
cardio contraind: ≥200 /≥110
TABLE 6. Classification of Resting Pulse Rate for Adults (NSCA,
2004, Table 11.1, p 239).
normal:
60 - 100 bpm
brachycardia: < 60 bpm
tachycardia: > 100 bpm
This client’s cardiorespiratory capacity was assessed by calculating his oxygen uptake,
known as VO2-max, using the Rockport Walk Test equation (NSCA, 2004). His VO2-max was
determined to be 40.25 ml/min-kg for his gender as shown below:
ROCKPORT WALK TEST:
VO2 MAX = 132.853 - (0.0769 * BW) - (0.3877 * AGE) + (6.315 * GENDER) - (3.2649 *
TIME) - (0.1565 * HR)
GENDER = 1 (male)
TIME = 16.37 mins
HR = 72 bpm
VO2 MAX=
40.25 ml/min-kg
13
This value is approximately in the 60th percentile (average range) for his gender and age
as indicated in Table 7 below. Thus, he may safely participate in interval (ie. 50-75% HRR)
and/or cardiorespiratory endurance (ie. 40-60% HRR) training without undue cardiorespiratory
fatigue.
TABLE 7. Percentile Values for Maximal Aerobic Power (ml/kg-min) (NSCA, 2004,
Table 11.17, p 249).
EVALUATION
WELL ABOVE AVERAGE
ABOVE AVERAGE
AVERAGE
PERCENTILE
90
80
70
60
50
20 – 29
51.4
48.2
46.8
44.2
42.5
30 - 39
50.4
46.8
44.6
42.4
41
AGE (yr)
40 - 49
48.2
44.1
41.8
39.9
38.1
40
30
20
10
41
39.5
37.1
34.5
38.9
37.4
35.4
32.5
36.7
35.1
33
30.9
BELOW AVERAGE
WELL BELOW AVERAGE
50 - 59
45.3
41
38.5
36.7
35.2
60+
42.5
38.1
35.3
33.6
31.8
33.8
32.3
30.2
28
30.2
28.7
26.5
23.1
NSCA (2004) recommends the following guidelines for endurance cardiorespiratory
training tailored for advanced (> 18 months training experience) individuals:

Endurance Microcycle Duration:
1-3 months

Frequency:
4-6 times/week

Cardiovascular Intensity:
40-60% HRR

Cardio Training Duration:
40-120 minutes
The VO2-max value (40.25 ml/min-kg) and a recommended % HRR value (ie. 60%
HRR) were plugged into an excel spreadsheet containing metabolic equations (ACSM, 2006) in
order to calculate appropriate intensity settings for the treadmill, gym bike and step mill as
shown on the next page.
14
METABOLIC
EQUATIONS:
%
grade =
TREADMILL:
speed =
(VO2rel - 3.5) / (2.68 + 0.48 * %grade)
where VO2rel = (VO2max – 3.5) * %HRR/100 +
3.5
=
3.7
mph
{[(VO2rel - 3.5) * BW] / 1.8} /6
where VO2rel = (VO2max – 3.5) * %HRR/100 +
3.5
& BW = 102 kg
=
208
W
=
7
GYM BIKE:
power =
STEP MILL:
METS =
VO2rel /3.5
where VO2rel = (VO2max
– 3.5) * %HRR/100 + 3.5
Muscular Strength
This client’s muscular strength was assessed using the calculation of his 1-repetition
maximum (1-RM) for each of the exercises to be performed in the mesocycle. The process
entailed taking whatever load used and the corresponding maximum repetitions performed and
plugging into the 1-RM equation. In the excel spreadsheet on the next page a load of 30 pounds
was lifted for 10 repetitions to produce a 1-RM of 40 pounds. Submaximal loads corresponding
to varying goal ranges are also shown. In this example, since this client wishes to work in the
hypertrophy range, the loading should be between 70-80% 1-RM (28-32 lbs).
15
7
ESTIMATING ONE-REPETITION MAXIMUM
1-RM = LOAD / (1 - 0.025 * REPS) =
GOAL
40 lbs
LOAD(lbs)
100% 1-RM =
40
(input values in yellow fields)
LOAD
POWER
95% 1-RM =
30
38
RANGE
STRENGTH
=
MAX REPS
90% 1-RM =
36
85% 1-RM =
34
80% 1-RM =
32
75% 1-RM =
30
70% 1-RM =
28
65% 1-RM =
26
60% 1-RM =
24
55% 1-RM =
22
50% 1-RM =
20
45% 1-RM =
18
40% 1-RM =
16
35% 1-RM =
14
=
10
RANGE
HYPERTROPHY
RANGE
ENDURANCE
RANGE
SPEED
RANGE
16
lbs
NSCA (2004) recommends the following guidelines for hypertrophy resistance
training tailored for advanced (> 18 months training experience) individuals:

Hypertrophy Microcycle Duration:
1-3 months

Number of Exercises per Muscle:
1-3 exercises

Frequency:
4+ times/week

Load Intensity:
70-80% 1-RM

# Sets:
3-6 sets/exercise

# Repetitions:
8-12 reps/set

Repetition Speed:
slow

Resistance Training Duration:
40-80 minutes

Rest Duration Between Sets:
1-2 minutes
Since the client’s goal is to build muscle mass (hypertrophy training), he will be advised
to train at an intensity level between 70 to 80% 1-RM (8-12 reps) for each exercise prescribed.
Body Composition
This client’s waist and hip circumferences were measured to obtain the waist-to-hip ratio
(WHR) shown on the next page. Table 8 on the next page highlights WHR for his gender and
age falls below 0.88, indicating that he is considered at low risk for metabolic as well as
cardiovascular diseases. With a body mass index (BMI) of 28.2 kg/m2, he is considered to be
overweight due to his above-average muscle mass. Therefore percent body fat (%BF), as
determined by skinfold testing, is a more appropriate parameter for assessing his physique. His
%BF, assessed by incorporating the summation of average skinfold measurements of chest,
abdominals and thigh into an appropriate equation (see the excel spreadsheet in Table 9), was
17
calculated to be 10.29%--a value within the very lean range for his gender and age as
highlighted in Table 10.
WAIST CIRCUMF =
32
In
HIP CIRCUMF =
40
In
WHR =
0.80
TABLE 8. Waist-to-Hip
Circumference Ratio Norms
(NSCA, 2004, Table 11.15, p
247).
GENDER
MALE
BMI = BW / HT2 =
AGE
20-29
30-39
40-49
50-59
60-69
28.2
WAIST-TO-HIP RATIO
RISK FOR TYPE-2
DIABETES, HYPERTENSION, CHD
LOW MODERATE
<0.83
0.83 - 0.88
<0.84
0.84 - 0.91
<0.88
0.88 - 0.95
<0.90
0.90 - 0.96
<0.91
0.91 - 0.98
HIGH
0.89 - 0.94
0.92 - 0.96
0.96 - 1.00
0.97 - 1.02
0.99 - 1.03
VERY
HIGH
> 0.94
> 0.96
> 1.00
> 1.02
> 1.03
kg/m2
18
TABLE 9.
BODYPART
CHEST
ABS
THIGH
SKINFOLD
1:
2:
3:
avg:
1:
2:
3:
avg:
1:
2:
3:
avg:
3
3
3
3
18
17
18
17.6
8
9
9
8.7
Db = 1.109380 - 0.0008267 ∑ (CHEST, ABS, THIGH) + 0.0000016 ∑ (CHEST, ABS, THIGH)2 0.9992574 (AGE) = 1.0754
(NSCA, 2004)
where % BF = (4.95/Db - 4.50) * 100 =
10.29 %
(NSCA, 2004)
TABLE 10. Criterion and Normative
Values for Percent Body Fat (NSCA, 2004,
Table 11.14, p 246).
MEN
VERY LEAN
18 - 25 yrs
4-7
26 - 35 yrs
8 – 12
36 - 45 yrs
10 - 14
46 - 55 yrs
12 – 16
56 - 65 yrs
15 – 18
66+
yrs
15 - 18
LEAN
8 - 10
13 - 15
16 - 18
18 – 20
19 – 21
19 - 21
LEANER THAN AVG
11 - 13
16 - 18
19 - 21
21 – 23
22 – 24
22 - 23
AVERAGE
14 - 16
19 - 21
22 - 24
24 - 25
24 - 26
24 - 25
FATTER THAN AVG
18 - 20
22 - 24
25 - 26
26 – 28
26 – 28
25 - 27
FAT
22 - 26
25 - 28
27 - 29
29 – 31
29 – 31
28 - 30
OVERFAT
28 - 37
30 - 37
30 - 38
32 – 38
32 – 38
31 - 38
19
This client has decided on 8% body fat as a reasonable and realistic goal to achieve in
order to enhance the definition of his physique. As shown below, he will need to lose 5.6 pounds
of fat and weigh 219.4 pounds in order to accomplish this goal.
8
%BF GOAL =
%
FM = BW * %BF =
23.2
Lbs
LBM = BW - FM =
201.8
Lbs
%LBM GOAL =
92
BW GOAL = LBM / %LBM GOAL =
BW LOSS GOAL = BW - BW GOAL =
%
219.4
Lbs
5.6
Lbs
Caloric Intake Assessment
In the example below from an excel spreadsheet, recommended initial daily caloric intake
(based on the parameters indicated) was estimated at 3500 kcals:
W
225 lbs
H
=
75 in
A
=
43 yrs
PA = 1.27
WHERE:
ESTIMATED ENERGY REQUIREMENT
EER (MALES) = 662 - 9.53A + PA(15.91W + 539.6H) =
K
c
3625 al
W = WEIGHT (kg)
H = HEIGHT (cm)
(ACSM, 2006)
REALISTIC FATLOSS GOAL:
=
1-lb fat =
3500 kcals
A = AGE (yrs)
PA= 1.0 (sedentary)
DAILY CALORIC
(input in
INTAKE:
3500 kcal/day yellow field)
(each week decrease caloric intake by no more
than 500 kcals)
= 1.12 (mod active)
= 1.27 (very active)
= 1.45 (extremely active)
20
An excel spreadsheet was utilized to calculate anaerobic and aerobic caloric expenditure
based on recommended exercise durations and frequencies. These caloric expenditures,
combined with an expected initial 3500 kcal intake, are used to determine the approximate
duration period needed to achieve the goal weight loss.
Recommended average durations for cardio and resistance training are 30 and 80
minutes, respectively, with an average frequency of four days per week for both. Note that
cardio training need not be performed on the same days as resistance training. The calculation of
aerobic workload is beyond the scope of this paper.
Goal Weight-loss Duration Period
CARDIO EXERCISE DURATION
=
30 mins
(gym)
CARDIO EXERCISE FREQUENCY =
4 days/wk
(gym)
DAILY CALORIES = WORKLOAD * DURATION
=
394 kcal/day
(gym)
WKLY CALORIES = DAILY CALORIES BURNED * FREQ
(gym)
=
1576 kcal/wk
21
HYPERTROPHY:
STRENGTH
MASS
EXERCISE DURATION
=
80 mins
EXERCISE FREQUENCY =
4 days/wk
70 - 80% 1-RM
METS
=
7 (exercise MET chart)
WORKLOAD = (3.5 * METS * BW) / 200
=
12.50 kcal/min
where BW = 102 kg
DAILY CALORIES = WORKLOAD * DURATION
=
1000 kcals/day
WEEKLY CALORIES = DAILY CALORIES BURNED * FREQ =
TOTAL DAILY CALORIC EXPENDITURE =
1394
kcal/day
TOTAL WEEKLY CALORIC EXPENDITURE =
5576
kcal/wk
WEIGHT-LOSS GOAL
=
5.6
4000 kcal/wk
LBS
BODYFAT CALORIES TO BURN = WEIGHT-LOSS GOAL * 3500
=
19600
fat
kcals
22
3500
DAILY CALORIC INTAKE =
TOTAL WEEKLY NET KCAL BURNED
DAILY NET KCAL
BURNED =
297
KCALS
2076
=
kcal/day
0.593
9
(5576 – 3500)
LBS
(2076 / 3500)
(2076 / 7)
PROJECTED WEEKLY WT-LOSS =
GOAL DURATION PERIOD =
kcal/wk
Weeks
(19600 / 2076)
The expected duration to lose 5.6 pounds was calculated to be nine weeks (less than one
pound per week)—a realistic and reasonable weight-loss goal.
Flexibility
The modified sit-and-reach test was utilized to assess flexibility in the client. The initial
measurement was obtained with the client sitting upright with his fingers extended. He was
instructed to bend his trunk at the waist while sliding the fingers of his extended hands as far
forward as possible. The final measurement was obtained at the finger tips when he was able to
hold the stretched position for up to two seconds. The difference between the two obtained
measurements was considered the sit-and-reach distance.
The average distance measurement in
three trials was 8.5 inches—considered to be poor relative to the client’s age as indicated in
Table 11. Thus, hamstring and lower back flexibility will be emphasized in the prescribed
training program for stretching.
23
TABLE 11. Sit-and-Reach Norms (Heyward, 1991).
AGE
CATEGORY
RANK
Excellent
Good
Average
Fair
Poor
< 35 yrs
36 - 49 yrs
> 50 yrs
≥17.0 in
15.0-16.9
13.5-14.9
11.6-13.4
≤ 11.5
>14.6 in
13.4-14.5
11.6-13.3
9.9-11.5
≤ 9.8
>13.3 in
11.5-13.2
9.7-11.4
8.8-9.6
≤ 8.7
Anaerobic Power, Capacity, Speed, Agility, and Balance
A subjective assessment of anaerobic power and capacity was made relative to
descriptive data from various groups of athletes. The anaerobic power and capacity of this client
was assessed via the vertical jump test and 300-yard shuttle run, respectively. The vertical jump
test recorded a 22.5-inch height and the shuttle run netted a 72-second duration. It was
determined that power needs improvement but capacity is satisfactory. Other assessments
included speed, agility and balance. Speed and agility, assessed via a 40-yard sprint and T-test,
respectively, were both found to be satisfactory with a sprint duration of 6.2 seconds and T-test
duration of 12.2 seconds. Balance, assessed via a balance board, needs improvement with a
balance duration of 12 seconds. Despite the findings that power and balance could be improved,
the goals of the client (ie. muscle mass gain and body fat loss) do not directly address these
parameters. Therefore the designed training program did not specifically address power,
capacity, speed, agility, and balance.
24
MESOCYCLE TRAINING PROGRAM
25
The client’s 12-week training program consists of three microcycles or split routines
consisting of a 3-day split, compound set training and superset training. Each microcycle is
expected to be performed for a duration of four weeks. The microcycles have been designed
with the specificity principle in mind: particular muscle groups are exercised during each
workout session (ie. chest and back). A five-minute warm-up entails cardiovascular exercise
such as treadmill walking, cycling or stair stepping at a light intensity level—just enough to
increase body temperature and elevate heart rate. Each resistance training workout session is
expected to last 40-80 minutes allowing one to two minutes of rest between each set. The rest
period between each exercise is dependent on setup time. Static stretches for each of the muscle
groups used may be done between sets/exercises or at the end of the resistance training workout
(cool-down) and before the cardio workout (if done during the same workout session).
The loads in the resistance training programs may have + or – signs indicated after the
magnitude. This signifies the load should either be increased (+) or decreased (-) on succeeding
sets of the exercise depending on whether the reps decrease or increase, respectively. Thus, the
loading is dynamic and may increase during successive workout sessions involving the same
muscle groups depending on muscular fatigue levels. This describes the principle of
progression where workloads increase over time. Meanwhile, the rep ranges and sets are static
in order to minimize variability and allow strength progression to occur. An “e/” indication after
a load magnitude indicates the weight indicated is the amount for each side of an Olympic bar,
leg press or Smith machine. A “Fail” indication within the “Reps” column means the exercise
should be performed with the indicated load until maximum fatigue of the muscle has occurred.
An * after a number within the “Sets” column indicates the final set of the exercise should be
performed in a drop-set fashion: perform the last set to fatigue followed by three succeeding sets
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of decreasing load until maximum muscular fatigue. This involves the principle of overload
where greater than normal work demands have been incorporated within selected exercises. All
of the sets for each exercise should be performed in a horizontal rather than circuit fashion.
The cardio training throughout the 12-week program entails a mixture of interval,
continuous and slow/long-distance cardio. The interval and slow/long-distance training should
be performed one to two times per week for 20-60 minutes and 60-120 minutes, respectively,
and the continuous training should be done three to four times per week for 45-60 minutes. The
interval training should be performed between an intensity range of 50-75 % HRR for interval
work-rest durations of three minutes. The slow/long-distance and continuous training should be
performed at an intensity of 60% HRR. The MET parameter is used to gauge intensity levels
and is computed for a range between five and nine METS for interval training and seven METS
for slow/long-distance and continuous training. Table 12 below summarizes the cardio training
program. The change in intensity, duration, and/or frequency of the cardio sessions describes the
principle of variability. Cool-down during the cardio session should entail about two minutes of
low-intensity exercise to decelerate the heart rate.
TABLE 12.
CARDIO TRAINING
CARDIO
ROUTINE
INTERVAL
(OXIDATIVE)
CONTINUOUS
(OXIDATIVE)
SLOW / LONG
DISTANCE
(OXIDATIVE)
WORK
DURATION
REST
DURATION
TOTAL
DURATION
50 - 75%
HRR
3 - 5 mins
3 - 5 mins
20 - 60 mins
3-4X
per wk
60% HRR
45 - 60 mins
n/a
45 - 60 mins
1-2X
per wk
60% HRR
60 - 120 mins
n/a
60 - 120 mins
FREQ
INTENSITY
1-2X
per wk
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3-DAY SPLIT MICROCYCLE
(WEEKS 1 - 4)
28
29
30
31
COMPOUND SET MICROCYCLE
(WEEKS 5 - 8)
32
33
34
35
36
37
SUPERSET MICROCYCLE
(WEEKS 9 - 12)
38
39
40
REFERENCES
ACSM’s Guidelines for Exercise Testing and Prescription (7th ed.). (2006). Baltimore, MD:
American College of Sports Medicine.
Heyward, V.H. (1991). Advanced fitness assessment and exercise prescription (2nd ed.).
Champaign, IL: Human Kinetics Books.
NSCA’s Essentials of Personal Training. (2004). Champaign, IL: National Strength and
Conditioning Association.
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