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John is 30 years of age, has a resting heart rate of 70 bpm, is 73 inches tall, weighs 200 pounds and has 18% body fat. He played sports in high school and college. He is in good health. Based on this information provide the following information:
Calculate John's BMI.
inches is 6 ft.1 inch. John is 26.4
Calculate John's BMR.
He can eat 1,921 calories per day
Calculate John's THR at 60% and 80% using the Karvonen formula.
maximum heart rate is: 190
Maximum training heart rate is: 164
Minimum training rate is: 138
Maximum heart rate is: 190
Maximum training heart rate is: 168
Minimum training rate is: 146
Discuss what methods of testing or evaluation you would use to assess John's current fitness level.
There are numerous tests that can be used.
Some of these categories are:
Cardiovascular Endurance -- which measures how well heart and lung work together to provide oxygen to the body whilst the person is exercising.
Strength and Muscular Endurance -- strength measures the maximal amount of force that can be placed on a muscles, whilst endurance measures the maximal amount of time, muscle can be in that position.
Flexibility Testing -- this measures the flexibility or range of motion in certain parts of the body.
There are also speed and agility tests.
Provide a detailed 4-week training program including frequency, intensity, time and type of exercise.
Since John is an athlete, I have designed an athlete-oriented workout. The training level is intermediate. The main goal is strength building. The workout is based on a 3 day program for Monday, Wednesday, Friday. Rest days are Tuesday, Friday, and weekends.
The workout is adapted from Free Workout Plans for Sport Athletes (http://www.collegebodybuilding.net/free-workout-plans.html)
Monday
Full Body
Exercise
Sets
Reps
Squats
4
12,10,8,8
Pull up Neutral
3
Failure
Incline Bench Press
4
12,10,10,8
Close Grip Bench Press
3
6-8
Military Press
3
8
Standing Barbell Curl
3
8,6,6
Advanced One Leg Reach
3
8,6,6
Tuesday: Rest Day
Wednesday
Full Body
Exercise
Sets
Reps
Squats
4
12,10,8,8
Pull up Neutral
3
Failure
Incline Bench Press
4
12,10,10,8
Close Grip Bench Press
3
6-8
Military Press
3
8
Standing Barbell Curl
3
8,6,6
Hip Thrusts
3
8,6,6
Thursday: Rest Day
Friday
Full Body
Exercise
Sets
Reps
Squats
4
12,10,8,8
Pull up Neutral
3
Failure
Incline Bench Press
4
12,10,10,8
Close Grip Bench Press
3
6-8
Military Press
3
8
Standing Barbell Curl
3
8,6,6
Weighted Leg Lifts
3
8,6,6
Source
Free Workout Plans for Sport Athletes
http://www.collegebodybuilding.net/free-workout-plans.html
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