ISSA Case Study

Topics: Vitamin, Muscle, Biceps brachii muscle Pages: 17 (5536 words) Published: October 26, 2014
CASE STUDY: CHAD EVERMORE
AGE: 55
GENDER: Male
RESTING HEART RATE: 80 bpm
HEIGHT: 6’2”
WEIGHT: 180 lbs
BODY FAT PERCENTAGE: 20%
Chad is an avid golfer. He wishes to improve his golf game and is very motivated to get started on a training program. Chad has exercised regularly for the past 8 years and is in good physical health. Most of his exercise has been aerobic in nature with only a small amount of resistance training.

1. Using the information above, calculate the client's BMI
23.16
2. Calculate the client's BMR.
1865.04
3. Calculate the client's target heart rate at 60% and 80% using the Karvonen formula. THR @ 60% = 131
THR @ 80% = 148
4. 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.

Evermore: Active, 55 year old male, on the upper end of lean factor 2 bodyscale at 20% bodyfat.
Evaluation tests/methods to be used will be those closest related to his sport of choice [golf], as applicable, and his demographic.
CARDIOVASCULAR
Golf is a long game that involves a lot of walking during the course of 18 holes; often carrying the added weight of a golfbag filled with wood and iron clubs (caddy and cart notwithstanding)
Run/Walk Test (all ages appropriate)
Step Test (all ages appropriate)
Will provide a good base for measuring progress throughout the program. STRENGTH
Proper grips, solid stability, calculated explosions of power and controlled swings are at the very foundation of golf.
Upper Body Test (activity level appropriate), Grip Test, Push-ups, Hanging Leg Lifts FLEXIBILITY
Range of motion being an important factor in many golf movements, swings. We will want to see where he's starting and make sure his ROM remains consistent with his strength and skill improvements during the 12-week training period to avoid injuries (particularly in the spine, shoulders and back muscles).

Sit and Reach Test
OTHER
Taking his age into consideration, though Evermore is already an active individual a blood pressure test could prove important when determining how hard and what sort of exercises should be used in training.

Another age-related factor to consider will be the Frequency of sessions. As he's in middle age - at least for the beginning - a minimum of one day rest in between working muscles will be recommended to allow an appropriate amount of recovery time. 12 WEEK FITNESS PLAN

MONTH 1
MONDAY - ARMS/CHEST
Push-Ups
(10 x 3)
Bicep Curls (10 x 3)
Chest Press (10 x 3)
Dumbbell Row (10 x 3)
Tricep Dips (10 x 3)
TUESDAY
WEDNESDAY - CORE/LOWER BODY
Squats
(15 x 2)
Oblique Push-ups (15 x 2)
Dumbbell Lunges (15 x 2)
Hanging Leg Lifts (15 x 2)
Swish Ball Raised Crunches (30 x 2)
THURSDAY
FRIDAY - BACK/SHOULDERS
Lat Pull Downs
(10 x 3)
Reverse Fly
(10 x 3)
Seated Row
(10 x 3)
Overhead Dumbbell Extension (10 x 3)
Reverse Superman (10 x 3)
Dumbbell External Rotation (10 x 3)
MONTH 2
MONDAY
Incline Push-Ups
(15 x 2)
Tricep Dips
(15 x 3)
Bicep Curls +5-10% lbs (10 x 3)
Chest Press +5-10% lbs (10 x 3)
Dumbbell Row +5-10% lbs (10 x 3)
Dumbbell Wrist Curls +5-10% lbs (10 x 3)
TUESDAY
Cardio
Stretches - Knee-to-Chest, Double Knees-to-Chest, Hamstring, Crossover, Kneeling Hip Flexor, Quad Stretch, Pec Stretch, Lying Leg Crossover, Backswing stretch, Butterfly WEDNESDAY
Squats
(15 x 2)
Oblique Push-ups (15 x 2)
Walking Dumbbell Lunges (50 x 1)
Hanging Leg Lifts (15 x 2)
Swish Ball Raised Crunches (50 x 1)
Swiss Ball Oblique Crunches (25 x 1)
THURSDAY
FRIDAY

Chin-Ups
(5-10 x 3)
Lat Pull Downs +5-10% lbs (10 x 3)
Reverse Fly +5-10% lbs
(10 x 3)
Seated Row +5-10% lbs
(10 x 3)
Overhead Dumbbell Extension +5-10% lbs (10 x 3)
Reverse Superman (10 x 3)
Dumbbell External Rotation +5-10% lbs (12 x 3)
MONTH 3
MONDAY
Incline Push-Ups
(20 x 2)
Tricep Pressdown
(35 x 1)
Dumbbell Lateral Curl (10-8-6 x 3)
Hammer...
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