Calculate the caloric expenditure for the training

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Reference no: EM133325575

For all calculations you must show your work
Client - Male - 40 yr.-old
Resting Heart Rate = 76bpm
Height = 5'8" = 68in 2.99
Weight = 190 lbs. = 86.36kg
BMI = ?
Waist Circumference (WC) = 42in (1 in' above the navel)
Est. V02 max = 35ml.kg.min
Goals: He would like to lose 10lbs and improve aerobic capacity
He is training 1 hr./day 3x a week (Monday, Wednesday, Friday)
He will be working at 40% HRR

Complete the calculations and answer the following questions:
1. What is his BMI?
2. What is the BMI classification?
3. What the WC classification?
4. What is the aerobic capacity classification?
5. Calculate HRmax
6. Calculate HRR
7. What are THE Training Ranges (L - H)
8. Calculate 40% HRR (Target/Training HR)
9. Calculate VO2R
10. Calculate 40%VO2R (Target/Training VO2)

The Training session:
Aerobic: Total time = 28 min (5 min warm-up, 20 min training, 3 min cool down)
1. What speed & grade will the warmup be? Follow the recommendations for intensity, keep in in mind his current fitness level.
2. What speed & grade will the cool down be?
3. Using the ACSM Walking Equation, at 40%VO2R what speed will he be walking at using .5% grade
4. Calculate the caloric expenditure for the warm-up
5. Calculate the caloric expenditure for the training
6. Calculate the caloric expenditure for the cool-down
7. What is the net total caloric expenditure for 1 session of aerobic work?
8. What is the net total caloric expenditure for the 3 sessions of aerobic work?
9. Create 1 overload, what % increase would you recommend, calculate the new Training VO2 & heart rate.

Resistance Training - 20-25 minutes, you can include core as part of this time.
Develop, a whole-body workout that will be completed each of the training days after the aerobic work. The goal RM is 8-12RM. You must use all the time.
1. What method of training will you use, why?
2. Place the exercises in the order the client will complete them, which muscle group and what exercise. Show the set-up (table), how much rest between sets?
3. What is the net caloric expenditure of 1 resistance training session? Use the Compendium of Physical Activity to determine MET level of RT
4. What is the net caloric expenditure of the 3 resistance training sessions?
5. Create 1 overload for the entire program.

Flexibility Training- you have 7-10 minutes

1. How many flexibility exercises per muscle group?

2. How may repetitions for each exercise, how long is the hold

3. What is the net caloric expenditure of 1 flexibility training session?

4. What is the net caloric expenditure of the 3 flexibility training sessions?

5. Create 1 overload for the entire program.

Summary

1. How many kcals is the client expending in 1 week of training? Hint: add all the red highlighted questions.

2. What type of activities would you recommend to the client to complete (homework) on Tuesday, Thursday, and Saturday? Hint: Use the Compendium of Physical Activities. Keep in mind his current level of fitness and the activities MUST be realistic. If the client spent 30 minutes on each of the additional days what is the net caloric expenditure of the additional work?

3. What is the total net caloric expenditure from training & homework for 1 week?

4. If nothing changed (overloads) how long would it take for the client to lose 10lbs?

5. Over the course of 12-15 weeks what would his VO2 potentially be when you assessed the client

Reference no: EM133325575

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