CASE STUDY: CHRIS DOUBLE Chris is a high school student and is eager to gain some muscle mass. He eats a diet that consists primarily of processed foods (fast food, cafeteria, etc.). Chris is anxious to get stronger so that he can go out for the wrestling team. CLIENT CALCULATIONS 1. Using the information above, calculate the client’s BMI 2. Calculate the client’s BMR. 3. Calculate the client’s target heart rate at 60% and 80% using the Karvonen formula. ASSESSMENT, TRAINING, AND NUTRITIONAL STRATEGY Using the information above, address points 4– 6. Use the provided pages for your answers. 4. Discuss fitness tests or methods of evaluation that should be used to assess the client, providing rationale for your recommendations. Be sure to address the specific conditions presented by your client. 5. Provide a detailed, comprehensive, 12-week periodized training pro- gram, including specific sets, repetitions and exercises, utilizing an integrated approach. (If you find it helpful, use the provided charts on the following pages to detail your periodization program.) 6. Discuss nutritional strategies and supplement recommendations with a rationale for your choices.

What is YOUR question about this assignment?

I need help designing a 12 week training program for the client

1. To calculate Chris' BMI (Body Mass Index), we need to know his height and weight. The BMI formula is weight in kilograms divided by height in meters squared.

Assuming we have the necessary information, here's how you can calculate Chris' BMI:
- Convert Chris' weight to kilograms if it is currently in pounds.
- Convert Chris' height to meters if it is currently in inches.
- Square the height in meters.
- Divide the weight in kilograms by the squared height.
The resulting number will be Chris' BMI.

2. To calculate Chris' BMR (Basal Metabolic Rate), we can use the Mifflin-St Jeor equation, which takes into account weight, height, age, and gender.

Here's how you can calculate Chris' BMR using this equation:
- Multiply Chris' weight in kilograms by 10.
- Multiply Chris' height in centimeters by 6.25.
- Multiply Chris' age in years by 5.
- Subtract 161 from the total (for males) or 5 for females.

The resulting number will be Chris' BMR in calories per day.

3. To calculate Chris' target heart rate using the Karvonen formula, we will need his resting heart rate and age.

The Karvonen formula takes into account the resting heart rate, age, and desired intensity percentage. Here's how you can calculate Chris' target heart rate at 60% and 80%:
- Calculate Chris' maximum heart rate by subtracting his age from 220.
- Calculate his heart rate reserve by subtracting his resting heart rate from his maximum heart rate.
- Multiply his heart rate reserve by the desired intensity percentage (60% or 80%).
- Add his resting heart rate to the result to get his target heart rate range.

Note: It's important to measure and monitor resting heart rate accurately, preferably in the morning when Chris wakes up and before getting out of bed.

4. To assess Chris' fitness level and specific conditions, some fitness tests and evaluations can be used. Given that Chris wants to gain muscle mass and wants to participate in wrestling, here are some recommendations:

- Body composition assessment: Evaluate Chris' body fat percentage using skinfold calipers or other methods. Assessing body composition will help identify the current muscle mass to fat mass ratio.
- Strength assessment: Perform tests like the 1-RM (one-repetition maximum) for key exercises like bench press, squat, deadlift, etc. It will provide a baseline of Chris' current strength levels.
- Cardiovascular endurance test: Use a timed 1-mile run or other tests to evaluate Chris' cardiovascular fitness and stamina.

Consider any specific conditions Chris might have, such as joint issues or previous injuries, and modify the tests accordingly to ensure his safety and prevent exacerbating any existing issues.

5. To create a 12-week periodized training program for Chris, an integrated approach that incorporates strength training, cardiovascular exercises, and flexibility training is recommended. Here's a sample program:

Weeks 1-4 (Foundation Phase):
- Strength training: Focus on compound exercises like squats, deadlifts, bench press, and rows. Aim for 2-3 sets of 8-12 repetitions with moderate weight.
- Cardiovascular exercises: Include 2-3 days of moderate-intensity cardio for 30-45 minutes, such as jogging, cycling, or swimming.
- Flexibility training: Incorporate dynamic stretching exercises before workouts and static stretches after workouts.

Weeks 5-8 (Strength Phase):
- Strength training: Increase the intensity by incorporating progressive overload. Aim for 3-4 sets of 6-8 repetitions with heavier weight.
- Cardiovascular exercises: Maintain 2-3 days of moderate-intensity cardio for 30-45 minutes.
- Flexibility training: Continue with dynamic and static stretching exercises.

Weeks 9-12 (Power Phase):
- Strength training: Focus on explosive, power-based exercises like jump squats, medicine ball throws, and plyometric push-ups. Aim for 3-4 sets of 4-6 repetitions with challenging weight.
- Cardiovascular exercises: Maintain 2 days of moderate-intensity cardio and add 1 day of high-intensity interval training (HIIT) for 20-30 minutes.
- Flexibility training: Continue with dynamic and static stretching exercises.

Remember to progress gradually, listen to Chris' feedback, and adjust the program based on his individual needs and goals. It's beneficial to consult with a qualified fitness professional or strength and conditioning specialist for a more personalized approach.

6. Nutritional strategies and supplement recommendations should be tailored to Chris' goal of gaining muscle mass and improving performance in wrestling. Here are some general guidelines and recommendations:

- Balanced diet: Emphasize whole, unprocessed foods including lean protein sources (chicken, turkey, fish, legumes), whole grains, fruits, vegetables, and healthy fats.
- Sufficient protein intake: Aim for 1.6-2.2 grams of protein per kilogram of body weight to support muscle repair and growth.
- Caloric surplus: Ensure Chris is consuming slightly more calories than he is burning to support muscle growth. A moderate surplus of 250-500 calories per day is usually recommended.
- Nutrient timing: Encourage Chris to have a balanced meal containing protein and carbohydrates within 1-2 hours before and after workouts to optimize recovery and muscle synthesis.
- Hydration: Drink plenty of water throughout the day to maintain optimal hydration, especially during workouts.
- Supplement recommendations: While food should be the primary source of nutrients, some supplements may be considered. Protein powder, creatine, and omega-3 fatty acids are commonly used by individuals aiming to gain muscle mass. However, it's essential to consult with a qualified nutritionist or dietitian for personalized advice and to ensure safety and efficacy.

Note: It's crucial for Chris to consult with healthcare professionals, such as a doctor or registered dietitian, to address any underlying health conditions or specific dietary needs he may have.