Personal Training Exam Case Study
attached File is an example case study so you can see how it is to be formatted.
Case Study 1
Calculations: Calculate the client’s target heart rate using the Karvonen formula.
Training Program: Design a 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 ISSA drawing-in process (Unit 12)
Discussion of any fitness tests, methods of evaluation, and data collection used to assess and evaluate the clientÕs needs
Specific conditions that you have identified in the client profile
A 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 clientÕs 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: Diana Prince
Age: 37
Gender: Female
Resting Heart Rate: 75 bpm
Height: 5’5″
Weight: 165 lb
Body Fat Percentage: 31%
Background and Goals: Diana is a 37-year-old mother of two children. She used to exercise fairly consistently (mostly jogging and light aerobic activities) before
having kids. Ever since she had her first child 9 years ago, she has not been very active. Diana has her 20-year high school reunion coming up in 3 months (12 weeks).
She would like to look and feel her best and is eager and willing to spend the next 12 weeks doing what she can to change her body.
Sample Case Study Jocko Johnson Age: 30 Gender:Male Height: 73 Inches Weight 200 lbs Body Fat 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. What is the
client’s BMI? What is the client’s BMR? 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. 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. Provide a detailed, comprehensive, 12-week periodized training program,
including specific sets, repetitions and exercises, utilizing an integrated approach. 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. 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
