Design a 12 Week Exercise and Nutritional Guidance Program for the following cas
ID: 305936 • Letter: D
Question
Design a 12 Week Exercise and Nutritional Guidance Program for the following case:
Female, 49 years old
VO2 MAX= 31 ml/kg/min
BP: 130/85
Fasting Glucose: 99 mg/dl
Right Sided low back pain
LDL cholesterol: 110 mg/dl
C-section
Resting Heart Rate: 80 bpm
Please provide rationale for your program.
Word requirement: 200-250 words
What is the disease risk classification for this client?
What considerations will make when designing her program?
Target exercise intensity
What assessments will you use to gather baseline data?
Explanation / Answer
All the given parameters are within normal range except for blood pressure which is slightly elevated indicating prehypertensive condition.
So for a normal healthy women of 49 years 12 week exercise guidance program will be as follows
Week 1-4 (Monday)
upper body workout
- Bench press 3x6-8
- Bent over row 3x 6-8
- Dumbbell shoulder press 3x6-8
- Lying triceps extension 3×6-8
Tuesday
Lower body workout ( All 3x 6-8)
Squat
Stiff leg dead lift
Leg extension
Standing calf raise
Lying leg raise
Swiss ball crunch
Wednesday- Rest
Thursday (Upper body workout) all 3x6-8
Pull ups
Dumbell side laterals
Triceps cable pressdown
Friday ( all 3x6-8)
Deadlift
Leg press
Seated calf raise
Incline crunch
Back Extension ( for low back pain strengthening back muscles)
Rest period of 1 min
Week 9-12 ( Same excercise increase 4-6 rep range)
Nutritional guidance
B vitamins
B6 ( pyridoxine ) 50 mg
B5( pantothenic acid) 25 mg
B 12( Methycobalamine) 100 mcg
These are essential for whole body metabolism, especially for fat loss
Increase protein intake, protein rich sources
-Eggs and egg whites
- Chicken
-Turkey
-Lean beef
-Tofu
- Fish( salmon, tuna)
Caloric requirement is 2200 calories per day
Energize with good breakfast
Load up with fruits and vegetables 4-5 servings per day)
Select snacks thoughtfully, should be rich in protein rather than sugar like donuts, cookies are avoided
Disease risk
At a risk to develop hypertension
Assessment of baseline data
- Body weight
- Height
- BMI