Instructions:

This section of your final exam provides you with an opportunity to  apply all of the information you have learned throughout the course to  the work that you will be doing as a certified professional.

You will be presented with two client profiles, and will be asked to  design a 12-week periodized program for each client. In addition to  describing the logistics of the program, you will also be asked to  explain why you have designed the program the way that you have.

Approach these clients as you would approach a real-life situation.  Your client should be able to take your program and put it into practice  without having to contact you for explanation of what to do or why to  do it.

Before you finalize your submission, make sure your program passes the following tests:

1. Is the training program that you are designing appropriate, safe,  and effective for the client, given the client’s physical abilities and  primary goals?

2. Could you defend your program from a legal standpoint? Who would  be held liable if your client was injured during training because of  either lifting too much weight or exceeding a certain heart rate?

3. Is your program justifiable from a business standpoint? Are you  professional with your current clients? Would they refer their friends,  family, or colleagues to you based on the guidance that you provide in  your program design?

4. Imagine that YOU are the paying client. Would you feel that your  money was well spent if you were handed the training program/dietary  recommendations?

Case Study 1

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.

Case Study 2

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: Clark Kent

Age: 17

Gender: Male

Resting Heart Rate: 55 bpm

Height: 5’11”

Weight: 165 lb

Body Fat Percentage: 15%

Background and Goals: Clark is a junior in high school and is eager  to gain some muscle mass and strength before his final football season  next year. He knows very little about nutrition and his diet consists  primarily of processed foods (i.e., fast food, cafeteria food, etc.). He  eats two or three meals per day on average. Clark’s training regimen  has been sporadic and inconsistent recently, so he is coming to you for  help. He is anxious to be at his best by the start of his senior season,  which is three months away.

BELOW IS A SAMPLE ANSWER, PLEASE MAKE IT CLOSE TO THIS:

Sample Case Study

Jocko Johnson

Age  Gender  Height  Weight  Body Fat %    30  Male  73 inches  200  18

Jocko was an athlete in high school playing a variety of sports  including football, track (100- 400 meter events) and baseball. He has  come to you because he has recently had his 30 th birthday and wants to  get back in shape. While he is in decent shape already, Jocko wishes to  get in excellent shape with an eye on perhaps competing in a local  bodybuilding show in the future.

CLIENT  CALCULATIONS

Use the information above to calculate the following. Only the final  answer is required. You do not need to show full calculations.

1. What is the client’s  BMI?
2. What is the client’s  BMR?
3. Using the Karvonen formula, what is the client’s target heart rate at 60%  and 80%?

ASSESSMENT, TRAINING, AND NUTRITIONAL  STRATEGY

Using the information above, address points a-c.

1. Discuss fitness tests or methods of evaluation that should be used  to assess the client, providing rationale for your recommendations. Be  sure to address the specific conditions presented by your client.
2. Provide a detailed, comprehensive, 12-week periodized training  pro- gram, including specific sets, repetitions and exercises, utilizing  an integrated approach.
3. Discuss nutritional strategies and supplement recommendations with a rationale for your choices.

Sample Case Study Response

The case study provides an opportunity for you to put your fitness  knowledge into practice and design a program for a sample client. Think  of the case study as your first paying client. Give as much detail as  someone new to fitness would need. In addition, provide the rationale  for each of your decisions as if you were discussing the program with  educated fitness professionals.

The following provides a formatting approach that you can use when  structuring your answer. Please note, however, the content serves as a  minimal representation of what is expected. To prove your competency in  program design, you will need to provide greater detail, as well as  rationale for your program decisions. If you have any questions about  comprehensive program design, feel free to contact Educational Support.

A. While Jocko may appear to be a dream client on the surface, I  realize that his athletic background and mid- life crisis that brought  him here will probably lead to more than a little impatience on his  part. At my initial consultation I would explain to him that I would  need at least a three-month commitment from him to ensure his getting  started on the right foot. In my experience most clients need about this  long to really get in the swing of things and start seeing some  results. At this time I would establish my fees, get him signed up and  give him a health history questionnaire to fill out for our next  meeting.

After this I would set up our first appointment. I would plan on  having enough time in the first session to have him complete a release  of liability form and go over his health history questionnaire. If he  had any red flags or other concerns we would hold off on training until I  had spoken to his doctor and he had gotten a doctor’s release.  Otherwise we would get started on the enclosed program. Before starting I  would do circumference, bodyweight and bodyfat percentage measurements  so we can track his progress.

B. I would follow the enclosed program (see program on the following  page) for a few reasons. First, the first mesocycle is a low volume, low  intensity one that is designed mainly to increase tendon and ligament  strength and allow him to get back in the groove of working out without  asking too much of him and discouraging him. After a foundation has been  set I would want to increase the intensity and volume levels resulting  in a routine geared towards muscle growth. Next I would work on limit  strength by introducing a mesocycle that had very high intensity levels  and moderate volume. We would then reassess his goals and see where to  go from there.

C. My nutritional strategy for this client would consist of 5 high  calorie days and 2 low calorie days. I would suggest he follow a 1-2-3  or 1-2-4 macronutrient ratio depending on his metabolism and mesocycle.  The higher intensity mesocycles would warrant more carbs, while the  lower intensity one’s would not need as much fuel. I would suggest he  get around 160 grams of protein a day and get his fat from “healthy”  fats such as olive oil and hemp seed oil. The easiest way to estimate  his daily caloric requirements is to have him keep a food log for a few  days and see where he is at now. It will be much easier to make  adjustments to his diet if I have a reference point.

Sample Case Study Workout Program (Sample Case Study Response Continued)

Weeks 1 – 3: STRENGTH TRAINING

The following exercises are to be performed in a circuit fashion on Monday, Wednesday, and Friday.

Squat/Leg Press: 1-2 Sets, 10-15 Repetitions Incline Bench Press: 1-2  Sets, 10-15 Repetitions Leg Curl: 1-2 Sets, 10-15  Repetitions

T-Bar Row: 1-2 Sets, 10-15  Repetitions

Standing Calf Raises: 1-2 Sets, 10-15 Repetitions DB Shoulder Press:  1-2 Sets, 10-15 Repetitions Crunches: 1-2 Sets, 20 Repetitions

Seated DB Curl: 1-2 Sets, 10-15 Repetitions

Back Extensions: 1-2 Sets, 15  Repetitions

Cable Pushdowns: 1-2 Sets, 10-15 Repetitions

AEROBICS

Tuesday/Thursday: 20- to 45-minute run

Saturday: 30-second jog/30-second sprint for 5 minutes total

Weeks 4 – 9: STRENGTH TRAINING

For this mesocycle we will use the following split and corresponding exercises.

MESOCYCLE SPLIT

Monday: Quads, Hamstrings, Calves Wednesday: Pecs, Biceps, Abs/Lower Back Friday: Back, Triceps, Shoulders

EXERCISES, REPS AND SETS

Squat: 4 Sets, 8-10 Repetitions

Stiff Leg Deadlift: 4 Sets, 8-10 Repetitions Leg Extension a1: 2  Sets, 12 Repetitions Leg Curls a2: 2 Sets, 12 Repetitions Seated Calf  Raises: 2 Sets, 10  Repetitions

Standing Calf Raises: 2 Sets, 12 Repetitions

Wednesday: Incline Bench Press: 4 Sets, 8-10 Repetitions

Peck Deck: 2 Sets, 12  Repetitions

Preacher Curls: 2 Sets, 10-12 Repetitions

Russian Twist: 3 Sets, 8  Repetitions

Back Extensions: 3 Sets, 10  Repetitions

Friday: Pull-Up: 4 Sets, 8-10 Repetitions

Cable Rows: 3 Sets, 8-10 Repetitions

Lying Tri Extensions: 3 Sets, 8-10 Repetitions DB Shoulder Press: 2  Sets, 8-10 Repetitions Lateral Raises: 2 Sets, 8-10  Repetitions

AEROBICS

Tuesday: 30-second jog/30-second sprint, start 5 minutes and add 1 minute each week

Thursday: 30- to 45-minute run

Saturday: 30-second jog/30-second sprint, start 5 minutes and add 1 minute each week

Note: a1 and a2 designate two exercises that are to be done in a  superset fashion. Do one set of the a1 exercises and while you are  resting perform one set of the a2 exercise. Repeat until you have  completed all prescribed sets for those exercises before moving on to  the next exercise(s).

Weeks 10 – 12: STRENGTH TRAINING

For this mesocycle we will use the following split and corresponding exercises

MESOCYCLE SPLIT

Monday: Quads, Hamstrings, Calves Wednesday: Pecs, Back, Abs/Lower Back Friday: Biceps, Triceps, Shoulders

EXERCISES, REPS AND SETS

Monday:   Deadlift: 6 Sets, 8 Repetitions

Stiff Leg Deadlift: 4 Sets, 8  Repetitions

Seated Calf Raises: 5 Sets, 8  Repetitions

Wednesday: Bench Press a1: 6 Sets, 8 Repetitions

Pull-Up a2: 6 Sets, 8 Repetitions

Russian Twist: 3 Sets, 8  Repetitions

Back Extensions: 3 Sets, 8  Repetitions

Friday:    Barbell Curl a1: 5 Sets,  10 Repetitions Close Grip Bench  a1: 5 Sets, 10 Repetitions Military Press: 5 Sets, 10  Repetitions

Note: a1 and a2 designate two exercises that are to be done in a  superset fashion. Do one set of the a1 exercises and while you are  resting perform one set of the a2 exercise. Repeat until you have  completed all prescribed sets for those exercises before moving on to  the next exercise(s).

AEROBICS

Thursday: 30-minute run

Saturday: 30-second jog/30-second sprint, start 10 minutes and add 1 minute each week

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Questionnaire developed from the work of Dr. Linda Zimmerman, Professor of Psychology and Student Development at Oakton Community College (http://www.oakton.edu/user/~lindaz/). Used w/permission.

Erikson’s Psychosocial Stages Past Self

1. Think of an important event in your childhood. What does this event tell you about yourself in terms of Erikson’s stages?

My parents divorced when I was 3 years old. After that I had problems depending on others. I also developed the feeling that I needed to make everyone else happy and in doing so often times stressed myself out. It affected my relationship with my parents and my sister. I think that the closeness I had with my daddy led to jealousy on my mom’s part that combined with her desire to have a thin daughter caused her to pressure me to be thin. As a result I developed an eating disorder. I think the divorce of my parents affected the way I looked at myself and the world. It wasn’t until later in my life that I realized that I had to rise above the things that had happened to me. I had to overcome the victim mentality and move on with my life in order to be happy and successful in my personal and professional life.

2. Circle what you believe was your resolution at each of the psychosocial stages below and then give a reason for your choice: AGE STAGE WHY? 0 – 1 Trust vs. Mistrust

I was a very happy baby and according to my parents never met a stranger. I would go to anyone and loved to smile and play.

1 – 3 Self-reliance vs. Self- doubt

I often played by myself and would do things for myself as often as I could. My mom loves to tell the story of where I went into my room and crawled into my toy box and played till I fell asleep. I was easy to potty train and had no trouble learning developmentally.

3 – 6 Initiative vs. Guilt

I think that I was a little of both. My parents divorced when I was 3. I remember them fighting a lot and thinking it was my fault. I tried to do things to make it better. After the divorce I tried to make each of my parents happy.

6 – 12 Industry vs. Inferiority

During this period I was definitely both. With my daddy and step mom I got to explore things I loved to do like riding horses, pottery, fishing, camping and being outside. With my mom I was involved in church activities and plays. But also with my mom she would lecture me regularly about my weight and would make me feel like I was less than other girls because I was heavier than them. She would show me pictures of herself when she

Questionnaire developed from the work of Dr. Linda Zimmerman, Professor of Psychology and Student Development at Oakton Community College (http://www.oakton.edu/user/~lindaz/). Used w/permission.

was an overweight kid and ask “is this what you want to look like?” It made me very self- conscious and I developed an eating disorder at the age of 12.

Adolescence Identity vs. Role Confusion

During this time I had a lot of confusion about my body image. I was raped at the age of 13 and it compounded with my eating disorder I had a tendency to be depressed on the inside while portraying that everything was ok on the outside. I was torn between my Daddy’s house and my mom’s house. I developed the idea that I was responsible to make everyone happy so that is what I tried to do. I had a great group of friends but tended to go along with the crowd rather than figure out who I really was or what I was really feeling. I started drinking at the age of 14 as a way to coping.

Young Adulthood

Intimacy vs. Isolation

I had a great group of friends that I am still friends with today. I had a wonderful boyfriend who really helped me to deal with the aspects of my rape and the drinking. I wasn’t close to my mom during this time and when I went to my Daddy’s house we were close but I never told him what was really going on with me. I think I was more isolated from my mom but I was close to my grandparents and my daddy. I got married during this time and gave birth to my two boys. At the end of this phase I got divorced due to domestic violence and my ex signed away his rights to my children. It was a difficult time but I was able to lean on those that I was closest with. I developed a better self-image and was able to rise above a rocky start to life.

Middle Adulthood

Generativity vs. Stagnation

This is the phase I am in now and it’s GREAT! I spent ten years concentrating on myself and my boys and two years ago I met an amazing man and we were married last June. We are working hard to provide a bright future for our children. I also do a lot of charity work to help those in need and to pay forward all the kindness shown to me throughout my life. I am incredibly close to my sons and have an amazing relationship

Questionnaire developed from the work of Dr. Linda Zimmerman, Professor of Psychology and Student Development at Oakton Community College (http://www.oakton.edu/user/~lindaz/). Used w/permission.

with my Daddy. I have been my mom’s caregiver for the past 5 years while our relationship is not perfect it is improved. And I have been able to connect with some of my uncles and cousins that I hadn’t really had relationships with before. I am also closer to my sister than I have been since we were kids. And I have an active role in my three nephews lives.

Late Adulthood

Integrity vs. Despair

My husband and I have great plans for our future. I am excited to see what the future holds. I look forward to becoming a grandma and seeing my children grow up, get married and be successful.

3. What new insight do you have into your own development? It is interesting to see how what happens to us shapes our future. There was a period of my life that I allowed the bad things that had happened to me dictate my feelings on the future. It took some time for me to realize that I am the one with the power over my future not past circumstances or events. Once I realized this I was truly able to heal and to move on to a brighter future. Present Self 4. What is most important to you in your life right now? What do you value?

My family is the most important thing in my life. I value my time with them and doing things for them that make us all happy. I also value getting my education because it will set my husband and I up for a better retirement.

5. If you are in Erikson’s “Identity vs. Role Confusion” stage: How are you doing with this struggle? If you have passed that stage, what stage are you in, and how are you doing? Explain. I am currently in the Generativity vs. Stagnation stage of my life and I think I am doing great. I have really come into my own over the past few years and am working toward creating a brighter future for me, my husband, our children and our future grandchildren. Going back to school after 14 years was a big decision but I am happy I chose to do so. It shows my children that it is never too late to do something to improve your life. Future Self

Questionnaire developed from the work of Dr. Linda Zimmerman, Professor of Psychology and Student Development at Oakton Community College (http://www.oakton.edu/user/~lindaz/). Used w/permission.

6. What are your fondest future dreams (could be regarding work, love, friendship, community, religion, children, marriage, personal achievement, wealth, material possessions, etc.). In other words, how do you envision your future life? My husband and I have plans to semi retire in 8-10 years. We want to move to the coast and he will work in a refinery while I manage some vacation rentals. We plan to use the vacation rentals as our retirement plan. With them we will have places for our children and family to come and stay while they visit. Once we reach actual retirement age my husband will extend our business to include a fishing guide service. We plan to spend many days fishing, walking on the beach and enjoying the salty air and sunshine.

7. How can you be a generative adult? What current behaviors if continued through your adult years might lead you to stagnation?

Generative qualities you have now Stagnant qualities you have now I am very involved in my children’s lives and those of their friends. I encourage them to get a good education and am working on teaching them to become productive members of society. I also try and give back to the community as much as I can by volunteering or donating money or needed items. I like to support our first responders by dropping by and bringing them goodies to let them know they are appreciated. We also will anonymously pick up their lunch or dinner tabs if we see police officers or firefighters eating at the same restaurant as us. I hope that I am teaching my kids the importance of giving back by leading by example.

The qualities I have that could cause stagnation is that I expect people to treat me as I treat them. When someone doesn’t I tend to get my feelings hurt. I also have high expectations of my children and I have to make sure that I don’t push them so hard that they give up and don’t do as well as they can because I expect too much of them. I also have a tendency to avoid difficult people in my life and by doing so I fail to nurture important relationships, such as with my mom or my step daughters.

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