How Personal Trainers Use Resistance Training Essay

ISSA Personal Training One of the biggest challenges with personal training is creating a customizable program to help everyone throughout the process. This is problematic, as each person has different requirements. As a result, it is imperative to consider a number of variables. In the case of Steve, he is in excellent condition from running. However, he is lacking any kind of serious muscle mass and definition. To help him bulk up, there will be a focus on: his BMR / DCR, target heart rate, professional responsibilities, fitness tests / methods of evaluation / data collection methods and why a specific strategy was recommended. Together, these different elements will offer a better understanding about how to customize a personal training program for him. (Beachle, 2012)

Calculate the Client's BMR and DCR

Steve's current BMR is 1,784 calories per day. This is the total amount his body is burning without do any kind of physical exercise. ("BMR Calculator," 2015) His DCR is 2,786. This is showing how Steve needs to focus more on resistance training vs. cardiovascular. The only way this can be achieved is for him to change his diet and exercise over the next twelve weeks. ("Calorie Maintenance Level," 2015)

Calculate the client's Target Heart Rate using the Karvonen...

...

The below table is illustrating this amount. These figures are showing the range for Steve in order to have greatest impact.
50%

60%

70%

80%

90%

Max.

("Karvonen Calculator," 2015)

The biggest areas Steve needs to focus on is mixing weight lifting and isometrics with his training. This is accomplished by starting out at lower amounts weights. That are focusing on building muscle and upper body strength. The most notable include: the bench, military, chest presses and using the free weights to work on the biceps and triceps. While at the same time, he needs to concentrate on pushups, pull ups and dips. Over the course of 12 weeks he will gradually add 5 pounds to the weight training every other week. This will be performed in three sets totaling 15 repetitions each. The isometrics will concentrate on increasing the total number by 10. We will start out by seeing how many pushups, pull up and dips Steve can do and then use this as the…

Sources Used in Documents:

References

BMR Calculator. (2015). Calculator.net. Retrieved from: http://www.calculator.net/bmr-calculator.html?ctype=standard&cage=27&csex=m&cheightfeet=6&cheightinch=0&cpound=170&cheightmeter=180&ckg=60&x=70&y=23

Calorie Maintenance Level. (2015). A Calorie Meter.com. Retrieved from: http://www.acaloriecounter.com/diet/calorie-maintenance-calculator-daily-calorie-requirements/

Karvonen Calculator. (2015). Brain Calkins. Retrieved from: http://www.briancalkins.com/HeartRate.htm

Beachle, T. (2012). Weight Training. Campaign, IL: Human Kinetics.


Cite this Document:

"How Personal Trainers Use Resistance Training" (2015, July 17) Retrieved April 26, 2024, from
https://www.paperdue.com/essay/how-personal-trainers-use-resistance-training-2152212

"How Personal Trainers Use Resistance Training" 17 July 2015. Web.26 April. 2024. <
https://www.paperdue.com/essay/how-personal-trainers-use-resistance-training-2152212>

"How Personal Trainers Use Resistance Training", 17 July 2015, Accessed.26 April. 2024,
https://www.paperdue.com/essay/how-personal-trainers-use-resistance-training-2152212

Related Documents

Training Needs Analysis Practices for Managers: A Study of Saudi Arabia Private Firms Training needs analysis (TNA) is defined by Mabey and Salman (1995:158) as a "process of collecting data which allows an organization to identify and compare its actual level with its desired level of performance." The authors also indicate that this performance could be interpreted as meaning the competencies and attitude necessary for the staff to do the

P., Phillips, J.J., 2008, ROI fundamentals: why and when to measure ROI, John Wiley and Sons 6. Reliability and validity The concepts of reliability and validity are often used as synonymous, yet there are some notable differences between the two terms. At a general level, reliability is understood as the ability of a person, system, group or another construction to function at the adequate parameters and to serve the purposes for which

In addition, I would have her complete two sets of ten of standing calf raises, dumbbell shoulder press, crunches, seated dumbbell curl, back extensions, and cable pushdowns. In weeks one to three, for aerobic exercise on Tuesday and Thursday, I would have Maddie walk or run lightly, whichever she can handle, for twenty to forty five minutes. For weeks four to nine, on Monday, Maddie will focus on quads

Gastric Bypass Weight Management 3 UD Physical/Biological Physiological Consequences and Health Risks of Excess Body Weight Description of Concrete Experience: I chose to have gastric bypass surgery because I was dealing with high blood pressure, high cholesterol, and diabetes due to my weight. Over time, my weight had just continued to creep up until it reached a point that made it really dangerous for me. Additionally, back pain, knee pain, and joint pain

Athletic Training Whether to win marathons or to make it to the state football championships, all athletes need some form of training. Lately, increased focus has been placed on the specific importance of weight, or strength, training for the overall conditioning of a casual or professional athlete. The terms "weight training" and "strength training" are technically different, but often the two terms are often used interchangeably. Typically, weight training implies the

Circuit Weight Training for Women In 1980, Rachael McLish won the first ever women's Ms. Olympia body building contest. Many women were inspired by her and decided to incorporate weight training into their fitness programs. Many fitness clubs worldwide opened up facilities to women. Women suddenly realized they were not going to get big muscles without the male hormones. Women have a higher percentage of body fat then men, and weight