Sports Programs for Two Different People - Case Study Example

CASE STUDY CHAD EVERMORE Chad, at first glance, seems to be a simple enough prospect, especially since he is in relatively good shape and he is anactive golfer. However, this is misleading because it could make him more impatient than other clients. So, the first step I would take would be to ask him to give his commitment to the program for at least two months. So, on our first meeting, I would give him a health history questionnaire to be filled out and brought back for the next meeting, establish the fee charges, and get him to sign up. I would then proceed to plan on how during the first session there would be ample time to get him sign a release of liability form in addition to going through the clients’ health history questionnaire. In the event of any issues raised from the questionnaire or other sources, training would have to be put on hold pending a discussion with his doctor and until he gets a go ahead from the doctor. To track his progress, I would need to take his body fat percentage, circumference and bodyweight measurements. I would introduce him to the enclosed program which is low intensity but quickly move him up to functional training because he is already in good physical condition and the first mesocycle would be just as a precautionary measure and to get him in the right rhythm before starting the functional training mesocycle. And again, golf requires flexibility, so a good regimen would have to include flexibility training common in this mesocycle. He was already doing a lot of aerobic training, so not too much cardiovascular training is needed, rather, I would focus on increasing the limit strength in the target muscles. He needs to work on muscles in the upper body that will help add power to his swing and avail him a better control of the ball plus more consistency with the pathway of his swing. So, I would increase intensity and volume levels in a routine meant to enhance muscle growth towards improving his power in the glutes, core and legs also as they aid in the swing. I would concentrate on developing strength in the upper body, lower body and core to improve his drive and develop endurance to last 18 holes of golf. This would necessitate going to the third mesocycles so as to bring all the aspects of his training together to optimally condition him for peak performance. As concerns his nutrition, I would ask that he keep a daily log on his food intake so as to be able to monitor his calories intake against what his body and training program demand. I would then be able to advice on which changes to effect. To start with, I would recommend meals rich in protein and low in fats. I would recommend a diet high in calories during heavy training days so I would suggest 5 days high calories diet and 2 days of low calories diet. The fat sources should be from healthier sources too for instance olive oil. Workouts Strength training Weeks 1-3 Exercise Reps Sets Triceps overhead press 8 1-2 Squat to press 8 1-2 Side step ups (each leg) 8 1 Reverse crunches 15 1-2 Incline bench press 10 2-3 Back extensions’ 15 2-3 Front step ups 10 1 T- Bar Row 10 2-3 Standing one leg chest fly’s 8 1-2 one arm pulls standing 8 1-2 Rest for 90 seconds between every set. Rest between every exercise for at least 2 minutes. Workouts to be done on Monday Wednesday and Friday. If preparing for a game, adjust the days to avoid soreness on game days. After the third week, the exercises are divided through the number of days he will work out that is Monday Wednesday and Thursday. Weeks 4- 8 Monday. Exercise Reps Sets Standing heel raises 10 1-3 Reverse crunches 6 1-3 Dumbbell lunges 6 1-3 Leg extensions 6 1-3 Barbell squats 10 1-3 Lying leg curls 6 1-3 Seated calf raises 6 1-3 Wednesday: Exercise Reps Sets Dumbbell bench press 6 1-3 Back extensions 6 1-3 Front raises 6 1-3 Barbell curls 6 1-3 Seated tricep presses 6 1-3 Friday: Exercise Reps Sets Hip flexor stretch (15-20secs) - 3 30 sec Hip circles (each hip) 1-3 Reach roll and lift(per arm) 10 1-3 Long turns(each direction) 8 1-3 Side bridge 8 1-3 Cable kneeling chop 8 1-3 Aerobics: Weeks 1-3 Tuesday/Thursday - 30 -50 minutes run Saturday- 1 minute sprint/1minute jog (2 times) Weeks 4-8 Tuesday-30 minutes run Saturday-1 minutes sprint/2 minutes jog (2 times) 6. The average golf round is about 227 minutes and golfers expend about 200-2500 calories per round. During the strength training and in the subsequent weeks as well, he will need to eat foods that complement the program. During week 1 to week 6, he will need to eat foods rich in protein low in fat and also some carbohydrates to replenish the calories lost in training and help in the muscle buildup needed for strength. I would recommend Pre exercise Supplementation .this means the first dietary supplementation occurs before exercise. In weeks 6-12, he shall have a diet rich in protein low in fats and also some carbohydrates as well. The pre training meal or supplement will help increase muscle glycogen stores. Rehydration is also going to be emphasized to prevent dehydration during workouts. We shall also use supplementation during exercise which shall be done by consuming a protein and carbohydrates beverage 30 minutes after initiating exercise and at intervals during the course of the workout. This will help in boosting post exercise recovery rate. This happens because of the increase in the anabolic hormonal response in the course of resistance and endurance workouts. As a supplement, we have many in the market at the moment marketed under different brands. We shall use Gatorade which is used by many athletes to great effect. This will rehydrate him and aid in his post workout recovery. CASE STUDY 2: CHRIS Chris is a young man with a bad choice of food but eagerness to get stronger for the wrestling team will help keep him motivated. The first thing I would do with him is ask him to give the program at least 3 months for him to have adjusted to the program and to have started strengthening. The second thing would be to give him the client health history questionnaire and discuss my fee. I would then proceed to plan for the next session so we can have enough time to go through the clients’ health history questionnaire and have his legal guardian sign a release of liability form. In case of issues arising from the health history questionnaire, I would then have to put the training on hold until I consulted with his doctor. After the doctor gave his go ahead, we would proceed to the next stage. To be able to track his progress, I would have to take his bodyweight, circumference and body fat percentage measurements. I would have to start him out on the closed program which is a low intensity mesocycle with a low volume too as its designed to increase the strength of ligaments and tendons. This would help him to get in step with the working out program without putting too much pressure on him and discouraging him. After laying down this base, I would then increase the volume of the workouts, as well as the intensity, as I strove to establish a routine with the purpose of maximizing muscle growth. I would then proceed to work on limit strength by moving on to a mesocycle with moderate volume and high intensity. After that, we would have to sit and reevaluate his aspirations. In order to get an estimate of his daily calorific requirements, I would recommend he keeps a food log for some time. Then I would be able to assess his progress. The nutritional strategy I would employ would have to consider the different mesocycles and their intensity. The more the intensity, the more the carbohydrates required to fuel the activity. I would suggest he had five days high calories diet and two days of low calories. The protein intake a day would have to be about 180 grams and he would follow a 1-2-4 macronutrient ratio depending on his metabolism and mesocycle and I would advise him to eat healthier fats like olive oil. Strength training: Weeks 1-3 Exercise reps sets Back extensions 15 1-3 Cable pushdowns 15 1-3 Squat/leg press 10 1-3 T-bar Row 10 1-3 Incline bench press 10 1-3 Standing calf raises 10 1-3 DB shoulder press 10 1-3 Crunches 10 1-3 Workouts are to be done on Monday Wednesday and on Friday. Weeks 4-9 For this mesocycle we are going to split the exercises as follows. Monday, Wednesday, Friday Calves, shoulders, lower back Back, quads, pecs Triceps, biceps, hamstrings Monday: Exercise Reps sets Lying tri Extensions 10 3 Cable rows 10 3 Pull-ups 10 3 Lateral raises 10 3 DB shoulder press 10 3 Wednesday: Exercise reps sets Back extension 8 3 Russian twist 8 3 Bench press 8 3 Pull ups 8 3 Friday Exercise reps sets Seated calf raises 8 5 Dead lift 4 6 Stiff leg deadlift 5 4 Aerobics: Weeks 1-4 Tuesday/ Thursday 30-50 minutes run Saturday-30 seconds sprint/1 minute jog (5 times) 6. In the course of the program, there will be days he rests or does some light aerobic work which isn’t too demanding on his body. These days he will have a low calories diet and a high calories diet on the days he has heavy workouts. He will have to eat foods rich in protein necessary for muscle growth and carbs for the energy expended in the program. The pretraining meal and the supplementation will ensure a quick post exercise recovery. The supplementation will consist of a protein and carbs beverage taken 30 minutes into the workout and periodically through out the workout. It also aids in rehydration which prevents dehydration due to sweating during the workouts. The recovery rate is boosted by the increase in the anabolic hormonal response during resistance and endurance workouts. These supplements are commercially sold and in our case, we shall resort to using Gatorade. Read More