Workout Plan Reflection Paper

A. My professional responsibilities as a trainer knowing more about the client which includes discussing few questions and I would also give them a Par Q form to fill which is basically a medical/health questionnaire that needs to be filled before staring the exercise program. Questions include. How old they are? What they do for work and how many hours they work every week? What their goals are? Whether they are single or married? How long they can commit to the workout per day and per week? Exercise Background, whether they have any preexisting medical conditions that I need to be aware of. Before starting the exercise program, I would want the client to obtain medical clearance for me to train them. All this would be included in the initial …show more content…
My workout Plan for this client is a basic 12-week workout plan which includes 3 days of strength training and 2 days of aerobic workouts. To start of the program intensity will be low which will be 65%. The repetitions will be higher and weight will be lower to start with. The goal is to increase muscle strength, tendon, ligament strength, Increase Lean body mass. After few weeks I would increase the intensity of her workout. I would also discuss with her after each workout how she feels about it and adjust it from there. Every week or two I would ask her if she is seeing changes. As far as aerobic workouts my recommendation is for the client to train at 65-75% of max heart rate which as I have mentioned above using the Karvonen Formula. I recommend 30-45 seconds of rest between sets of each …show more content…
I would have Selina follow a 5-day low calorie day and 2-day high calorie days. Low calorie days will basically be 1200-1500 calories/day while the high calorie day will be 2500 calories/day. I would suggest that she follow 40/40/20 which means 40% of calories comes from carbohydrate, 40% from protein, 20% from fats. Same applies to high and low calorie day. Also I recommend the client to eating clean, avoid junk and fast foods. I would also recommend the client to not eat outside at a fast food restaurant more than once/week. As far as macronutrient (carbohydrate, fats, proteins) I have mentioned below my recommendations. As far as protein intake I would suggest the client to get close to 0.8 gms/protein per kg of bodyweight. Healthy fats can come from peanuts, olive oil, nuts. The best way to keep track of the daily calorie requirement is to keep track of the food legs and progress it from