The workout plan

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The workout plan

Category: Case Study

Subcategory: Government

Level: College

Pages: 4

Words: 1100

The workout plan is for Chris, who is a high school student with age of 14 years. He is a male and is5 feet 10 inches tall with a body weight of 120 pounds. Chris has a body fat % of 9%. His goal is to improve upon his body weight so as to secure a place in the school wrestling team. He consumes a lot of processed foods like fast foods and cafeteria and exhibits an unhealthy diet pattern. Chris specifically wants to become stronger, which can be achieved by increasing his muscle mass or lean body mass.
Baseline Parameters
The present Body Mass Index of the individual is 17.22 kg/square-meter. This suggests that the BMI of Chris is underweight. To become stronger and healthy his target BMI should be at least 20.09 kg/square-meter for which he needs to put additional 20-pound weight. Hence, the target body weight must be 140 pounds.
The BMR of the individual is 1586 calories per day
The estimated maximum heart rate of the individual is 205 beats /minute. The heart rate reserve at 60% of estimated maximum heart rate of the individual is 151 beats /minute while the heart rate reserve at 80% of estimated maximum heart rate of the individual is 178 beats /minute.
Professional Requirements
Medical clearance was obtained from the house physician of Chris. His blood pressure was within normal limits. His physician approved the proposed training programs. The training goals of Chris would be tailored to increase the lean body mass and the flexibility and endurance of Chris. Moreover, the training will also aim to increase the body weight of Chris. Therefore, a training program based on weight training should be incorporated. Weight training will not only improve the muscle strength of Chris but will also increase his body weight that will improve his oxygen-consuming capacity. My fees for each training session would be 25$/hour, which would be communicated to Chris.

Methods of Assessment
The effective component for a fitness program would incorporate all the four assessments described below:
Body Composition test: This assessment helps to evaluate the proportion of lean body mass (fat-free body mass) and the proportion of body weight composed of fats. The body fat % of the individual is 9% which is much below than required for optimum fitness level. Although the fat % is optimal for an average male, with the specific age and body weight, to reach the optimal fitness level the fat % should be around 17%. Chris should increase his body fat %.
Flexibility test: Flexibility is important because without flexibility the joints and the muscles may become stiff. This will hamper the mobility of the individual. Hence, the sit and reach test (sitting on the ground and reaching for the toes with alternate hands) was incorporated. The flexibility test indicated that Chris was flexible enough (DeLee & Drez 23-27).
Cardiovascular endurance test: This test helps to assess the ability of oxygen-consuming capacity of the individual. The more is the cardiovascular endurance; the better is the oxygen-utilizing capacity of the exercising muscle. Cardiovascular endurance is required for Chad to sustain the golfing session. The 12 minute Cooper test was introduced to find out the maximum aerobic power of the individual. The VO2 max of Chris was 2.5 liters/min. This indicates that Chad had lower aerobic fitness.
Muscular endurance: Muscle endurance indicates the ability of the muscles to contract for extended periods of time. This test helps to assess the strength of muscles of the individual. The muscles must be trained with lighter weights with 20-25 reps. The endurance test indicated that Chris was not having an optimal muscular endurance ( Delavier 12-18). .
Thus, the training goals of Chris would be tailored to increase the lean body mass, the muscle strength and total body mass of Chris. The training goals of Chris would be tailored to increase the lean body mass and the flexibility and endurance of Chris. Moreover, the training will also aim to increase the body weight of Chris. Therefore, a training program based on weight training should be incorporated. Weight training will not only improve the muscle strength of Chris but will also increase his body weight that will improve his oxygen-consuming capacity.

Proposed Training Program (Lon 46-49, Schoenfeld 43-75)
(for Mondays and Thursdays)
Approx load (%1RM) 67%-70% (week 1 –week 4 and week 9 to week 12) and 75% to 90% ( week 7 to week 8 and week 13 to week 14)
Weeks 1 2 3 4 5 6 7 8 9 10 11 12
Bench presses 3*12 4*12 4*10 3*12 4*10 4*8 3*12 4*12 4*10 3*12 4*10 4*8
Lat pull downs 3*12 4*12 4*10 3*12 4*10 4*8 3*12 4*12 4*10 3*12 4*10 4*8
Shoulder presses 3*12 4*12 4*10 3*12 4*10 4*8 3*12 4*12 4*10 3*12 4*10 4*8
Biceps barbell curls 3*12 4*12 4*10 3*12 4*10 4*8 3*12 4*12 4*10 3*12 4*10 4*8
Shoulder shrugs 3*12 4*12 4*10 3*12 4*10 4*8 3*12 4*12 4*10 3*12 4*10 4*8
Weighted crunches 3*15 3*20 4*15 3*15 4*15 3*15 3*20 4*15 3*15 4*15 3*15 3*20
(for Tuesdays and Fridays) Dead lifts 3*10 4*8 4*8 3*8 4*8 4*8 3*10 4*8 4*8 3*8 4*8 4*8
Half squats 3*12 4*12 4*10 3*12 4*10 4*8 3*12 4*12 4*10 3*12 4*10 4*8
Leg curls
3*12 4*12 4*10 3*12 4*10 4*8 3*12 4*12 4*10 3*12 4*10 4*8
Calf presses 3*15 4* 15 4* 12 3* 15 4*12 4*10 3*15 4* 15 4* 12 3* 15 4*12 4*10
Nutritional Requirement

The training needs of Chad suggest it would be a light exercise program, which is in line with the weight gain requirements. The calorie requirements would be 3111calories/day calories for increasing 2 pound weight/week. Chris will require an increase of 20-24 kg over a 12 week period.
50 % should be derived from carbohydrates
25% should be derived from proteins
25 % should be derived from fats
The fat requirement and protein content are increased in the diet of Chris to improve the body weight, as well as improving muscle mass. Wrestling is a demanding sport and both body weight and increased muscle mass are vital for success.
Food Groups Requirements for Chad (portion size) Estimated Calories
Whole grains
Refined grains 4
5 400
500
Fish and meat products 6 480
Milk 6 500
Green leafy vegetables
Non-green vegetables 5
5 200
200
Fruits
Fruit juice 2
2 100
200
Pulses 4 320
Butter 5 portions 225
Total 3125
The total calorie intake would be as per the exercise and weight gain needs of Chris. Since his target BMI is 20.09 kg/square-meter he needs to put additional 20 pound weight and the diet plan indicates that Chris will achieve 144 pounds at the end of week 12. This is in compliance to the target body weight of 140 pounds.
Works Cited
Delavier, Frederic Strength Training Anatomy. Human Kinetics Publishers, 2001. Print
DeLee, J; & Drez, , D. DeLee & Drez’s Orthopaedic Sports Medicine; Principles and Practice. Philadelphia,Pa: Saunders, 2003. Print
Lon Kilgore. “Squat”. Starting Strength. The Aasgard Company. 2005: pp 46–49. Print
Schoenfeld, Brad. Sculpting Her Body Perfect. Human Kinetics Publishers, 2002. Print.