Personal Trainer

Personal Trainer

            Physical fitness can be referred as an art that has been achieved by science using research (Hoeger et al., 2018). The most effective training programs are created through intensive research on physical fitness, thus resulting in better results. Physical fitness trainers have the duty of assessing their clients’ training objectives as well as health, in which they now develop plans that fully utilize the potential of clients. Such programs consider a variety of health characteristics, including heart rate, body weight, height, and age of the client. This paper will develop a training program for Clark Kent, which will include; the design of a 12-week periodized training program, the rationale for the program elements, and key dietary concerns.

Table 1: Client Profile

Clark Kent Target Heart Rate Using Karvonen Formula

The name of my client is Clark Kent. Clark is a junior in high school. He is keen on getting some muscle strength and mass for his final football season next year. Nevertheless, Clark has little information about his diet and nutrition; his diet comprises mostly processed foods such as foods from the cafeteria and other fast foods. He eats an average of two or three meals in a day. Recently, his training regimen has been inconsistent and sporadic, so he needs my expertise. Clark is a bit anxious to be at his best before he begins his senior season debut, which is three months away. From the advice I will be providing Clark Kent with, it will definitely be possible to attain his physical fitness goals if he acts relentlessly.

Now that I have Clark’s basic data let’s calculate his BMI.

BMI= 165/ (71*71)*703

BMI= 23.01

BMI of Clark Kent is 23.01. In this case, the BMI is healthy; thus, he has normal weight profile.

Using the Karvonen Formula will help in calculating his training heart rate (Ignaszewski et al., 2017).

Clark’s Heart Rate (HR) = 220- 17.

HR=203

A resting HR value is 55 bpm of heart rate

At 60% training intensity THR = ((193- 55) * 0.6) + 55 = 137.8

Clark’s minimum THR is 137.8 beats per minute.

At 80% training intensity THR= ((193- 55) * 0.8) + 55 = 165.4

Clark’s maximum THR is 165.4 beats per minute.

Overall THR of Clark will be about 137.8 – 165.4 bpm

From these calculations, Clark has both a normal heart rate and BMR. Since Clark has a keen interest in acquiring muscle strength and mass, as a professional trainer, I would desire to have the knowledge on other essential parameters; and thus test that is vital to gain both muscle and strength. Therefore, a fitness test is necessary for Clark.

                                                                     Fitness test

Cardio

12-Minute Running/Walking Assessment

Clark achieves to run 1.20Min in the test; this is a fair score. So we require to develop his capacity to cover more distance in the test.

12-Minute Cycling Assessment

Clark manages to cover 3.10 minutes in this test, which is a fair result. So we will require to develop his capacity and endurance level to do much better.

Resistant Training Test

Clark’s IRM (one repetition maximum) For Bench Press

Clark claims he can manage 115 pounds of weight ten rep, but he only does 7dreps. Therefore, his IRM would be as follows:

IRM = 115/0.8

1RM = 143.75 pounds

Clark’s IRM (one repetition maximum) For Leg Press

Clark claims he can manage to do 180 pounds of weight ten reps, he can only do 8 reps; his IRM would be:

IRM = 180/0.8

1RM = 225 pounds

This is a fair result. Our aim in this program is to achieve better than fair results.

After the overall fitness test, we get a complete health history of Clark. Other strengths, such as abdominal and handgrip strength tests, were conducted. Thus, we have the full knowledge of the factors to consider for Clark’s program. On the basis of the collected data, the exercise and diet plan program was recommended.

12-Week Comprehensive Training Program

            The this-week training program will center on foundational macrocycle on lean muscle, fat burning, and muscle strength. The schedule for the 12-week training is categorized into three parameters.

Phase1: Week 1-4 – the main objective will be to gain lean muscle. Information regarding sets will be given so as to increase his muscle strength, technique, safety considerations using machines and weights, and understanding Clark’s capabilities.

               Table 2: Week 1-4 Training

Cardio Day (Tuesday/Thursday/Saturday)

         Table 3: Week 1-4 Training

Phase2: Week 4-8, in this duration, our objective will be to increase muscle mass and strength. So will increase weights in the workout since Clark is now aware of his posture. Therefore, we require to concentrate on his aerobic activity since flexibility is essential for his football game.

Table 4: Week 4-8 Training

Phase-3: Week 8-12, by this time, the achieved gains will have been accomplished. Thus, we will now concentrate on working on a different part of the body to increase his endurance level.

      Table 5: Week 8-12 Training

Cardio Day (Tuesday/Thursday/Saturday)

Table 6: Week 8-12 Training

Nutrient Support

For Clark to gain good muscle mass, he has to have enough proteins, carbohydrates, and a little amount of fat. He also has to get enough amounts of calories and has to end consuming canteen food.

Let’s calculate the number of calories Clark has to consume daily:

BMR = 1796 calories/day.

Therefore, Clark should take some supplements with diet. Clark is a Type V Mesomorph. This type of body is an athletic body and has a medium bone structure. The portion control diet of such a body type is as follows:

• 2 fist of Vegetables
• I thumb of Fat dense foods
• 2 palms of protein-dense foods.

Whey Protein?

I would recommend protein in Clark’s diet because it is essential for his muscle growth. It is also a milk-based protein supplement. The body tends to absorb proteins much faster than any other kind. For muscle growth, proteins contain chain amino acids that digest fats, thus leads to the rapid development of muscles (Patterson et al., 2019). Before going to bed, I would recommend Clark to take one scoop of casein protein, on a daily basis.

Trial Diet for 3 Days

Meal 1: 2 Egg whites + Wholemeal bread.

Can also drink some juice

Meal 2: An Hour before Workout

Glutamine+ some fruit or oats + 1 Scoop Protein Shake with glutamine

After workout

Oats cookie + 1 Scoop Protein Shake

Meal 3: BCAA intra workout

Meal 4: Vegetables/salad Meal + Chicken Breast + brown rice/ wheat Pasta

Meal 5: Casein Protein before bed

The Above diet is a trial diet that Clark should try for three days

References

Ignaszewski, M., Lau, B., Wong, S., & Isserow, S. (2017). The science of exercise prescription: Martti Karvonen and his contributions. British Columbia Medical Journal, 59(1).

Hoeger, W. W., Hoeger, S. A., Hoeger, C. I., & Fawson, A. L. (2018). Lifetime physical fitness and wellness. Cengage Learning.

Harris-Love, M. O., Seamon, B. A., Gonzales, T. I., Hernandez, H. J., Pennington, D., & Hoover, B. M. (2017). Eccentric exercise program design: a periodization model for rehabilitation applications. Frontiers in physiology, 8, 112.

Patterson, S. D., Waldron, M., & Jeffries, O. (2019). Proteins and Amino Acids and Physical Exercise. In Nutrition and Skeletal Muscle (pp. 183-196). Academic Press.