|
In Case Study,
''all the fitness
trainers, around the world are invited''
to give there suggestion for the following cases, GFFI
Facility will review your suggestions and put that in this
page with your name and the qualifications.
Email your suggestions to
info@gffi-fitnessstudy.com
Case 1:
Describe an exercise program for a de-conditioned male, 6ft.
tall, 245lbs. that is in good health. His goal is to lose
40lbs. of body fat. Consider the FITT principle with regards
to cardiovascular conditioning and resistance training when
designing this exercise program. The program should include a
sensible approach to fat loss over a reasonable period of
time. Explain what this frame might be considering the
exercise program you have him doing. Please make general
suggestion with regards to foods to eliminate and avoid that
may assist him in attaining his weight loss goals.
(Suggestion by Amit Rastogi:)
Certified Personal Trainer form GFFI FITNESS ACADEMY, Amit is
a certified Arm Wrestling Coach from Arm Wrestling Federation
of India and diploma in physical Education.
.
I will Give him, a sensible approach to his
weight loss goals , that will be 1 to 1.5 pound weight loss
per week . Should cut down his calories intake up to 500-600
calories per day.
Suggestion for this client for his food :
Diet Tips
1. Eight, 8-10 oz. glasses of water everyday.
2. Keep track of your progress
3. Avoid to much of spice in his meals
4. Smaller meals throughout the day rather then larger meals
5. Eat negative calorie foods
6. Avoid fried and to much of processed food
7. Eat to live
8. Have salads and fruits.
9. Avoid sweets , cola , ice-cream
10. Cut down calories intake after 6 p.m.
11. Reducing the fats that you eat during the day
12. Eat slowly.
13.Get right back on the diet
General Nutritional Suggestion for this client is as
follows:
Try to have a diet plane in which the Protein supplementation
consumption goes up to 1.5 grams of his per kilogram body
weight , have recommended BCAA according to his requirement of
his energy need for strenuous exercise and also suggest him to
add chromium picolinate up to 400mcg per day
Suggestion for this client for his aerobic session:
Considering FITT principle for his cardiovascular conditioning
, the work-out plane could be like:
· Give him this conditioning program for 3 days a week.
· Because he is healthy so I will make him to hit his MHR that
is up to 85% for at least 3 to 4 times for around 3-4 minutes
in his session.
· The time duration of his each aerobic session should be for
50 to 60 minutes.
· Can use aerobic Floor curio, step, slides, treadmill, cross
trainer , cycle etc.
Sample work-out program for this client for his weight
training session:
Give him the resistance weight training program and aerobic
training alternate days that will be like this: tell him to
always start with warming up before and cool down after each
session.
1.MONDAY: CHEST & BACK (CHEST= PECTORALS , BACK= LATISSIMUS
DORSI )
BODY-PART
EXERCISE SETS
REPS
CHEST BENCH PRESS BARBELL 3
12
INCLINE DUMBBELL PRESS 3
10
BACK ONE ARM DUMBBELL ROWS 3
15
SEATED ROWING
3
10
DUMBBELL PULLOVERS 3
10
2TUESDAY: AEROBIC , ABDOMINALS , CALVES
AEROBIC AS WRITTEN ABOVE
TREADMILL FOR 50 MINUTES WITH HITTING THE MHR IN BETWEEN FOR
4-5 TIMES DURING THIS SESSION
ABS DECLINE SIT-UPS 2 U.T.FAILIUR
TWIST CRUNCHES 2
15EACH/ B.S
ABS FLOOR CRUNCHES
2 U.T.FAILIUR
LEG RAISES
2 U.T.FAILIUR
CALVES STANDING CALVES RAISES 3
10EH/SET
3.WEDNESDAY: THIGHS ( FRONT THIGH=QUADRICEPS , BACK THIGH=
HAMSTRINGS) , FOREARMS
QUADS BARBELL SQUATS 3
12
THIGH LUNGES 3 10
HAM. STRAIGHT-LEG DEAD-LIFTS 3
10
FOREARMS BARBELL TWISTING 4 15
REPS/EH.
REVERSE B-TWISTING 2 U.T.FAILIUR
4.THURSDAY:AEROBICS , ABDOMINALS
AEROBICS CYCLING ( 20 MINUTES WITH DIFFERENT INTENSITY
LEVEL)
STEP AEROBICS (40 MINUTES WITH HIGH TEMPO)
ABS DECLINE SIT-UPS 4
U.T.FAILIUR
TWIST CRUNCHES 4
15EACH/ B.S
5.FRIDAY: SHOULDERS ( DELTOIDS ) , ARMS= BICEPS AND TRICEPS
DELTOIDS
SEATED DUMBBELL PRESS 3 12
SIDE LATERALS
3 12
BENT OVER LATERALS
3 10
BICEPS
STANDING DUM. CURLS
4
10 HAMMER CURLS 4
10
TRICEPS
DUMBBELL EXTENSION 4
12
6.SATURDAY:AEROBICS , LOWER BACK , ABDOMINALS
AEROBICS RUNNING ( 10 MINUTES OF RUNNING WITH FIVE {100
METER} SPRINTS , WITH HIGH INTENSITY )
AEROBIC DANCE (30 MINUTES WITH HIGH TAMPS
LOWER HYPER EXTENSION 4
U.T.FAILIUR BACK
ABS HOLDING CRUNCHES
4
U.T.FAILIUR
TOE TOUCHING CRUNCHES 4
25 REPS
------------------------------------------------------------------------------------------------------------
TIPS:
*ON ALL LIFTS , USE A CADENCE OF TWO SECONDS TO LOWER THE
WEIGHTS AND ONE SECOND TO LIFT IT , AND “HOLD” IN THE TOP AND
BOTTOM POSITION FOR A COUNT OF “ONE”
*CHOSE ONLY THOSE WEIGHTS FROM WHICH YOU CAN NOT ABLE TO DO
EVEN ONE REP. MORE THAN THE REPS WRITTEN IN YOUR SETS. ( GO TO
THE HIGH LEVEL ON ALL THE SETS )
*HIGH INTENSITY EFFORTS PRODUCES THE BEST RESULTS.
* MUSCLES DO NOT GROW WHILE YOU ARE WORKING OUT , BUT GROW
WHILE YOU ARE RESTING AND RECUPERATING.
Form this, client can reach his goals
Case 2:
An elderly
woman with osteoarthritis asks you design an exercise program
to help her to become more flexible and stronger overall.
Describe a training program that would help her to meet these
goals ?
Suggestion by
Neeraj Mehta: Certified Trainer AND Coach form AFPA, Reebok, HK, SAI, TFI,
AWFI, JFI and Master's in physical Education. Neeraj
Mehta is the First Master Trainer from GFFI FITNESS ACADEMY
and, Working with so many fitness federations/ clubs in India.
As a Fitness trainer I suggest the exercise
program with (PACE) principals: that will be as follows:
1. Light flexibility to 10 minutes before starting the
any work-out session ,
(flexibility and stretching for affected joints and other rest
joint to improve joint and muscle functions).
2. Two Days of water aerobic or non impact aerobic in a
week for around 12 to 15 minutes , and I will also check heart
rate during this session , these days will be Monday and
Thursday, in the week
and add abdominal exercises and lower back exercise with this
session ,
those will be:
abdominal sitting abdominal
machine 2 sets
12-15 reps
lower back sitting back extension
(mach.) 2 sets 12-15
reps
3. Two Days of weight training , that will be 2 sets of
each major muscle group of 10 to 12 repetitions each set and 1
set of each minor muscle group of 12 repetitions , also give
sitting exercises for this client .These days will be Tuesday
and Friday .
A sample weight training program is for this client as flows :
Upper body
Sitting chest press
2 sets
10 -12 reps
Lat pull down
2 sets
10 -12reps
Machine press (shoulders)
2 sets
10-12reps
Biceps curls
1 set
12 reps
Triceps extension
1 set
12 reps
Lower body
Leg extension machine
2 sets
10-12reps
Laying leg curls (mach.)
2 sets
10-12reps
Seated calf raises
2 sets
10-12reps
And add Light flexibility and stretching again after all the
exercise sessions for 5 to 10 minutes , flexibility and
stretching for affected joints and other rest joint to improve
joint and muscle functions.
This training program would help this old lady to meet her
goals.
Case 3
:
Describe some general nutritional guidelines you would suggest
to a male client who is having difficulty maintaining lean
body mass due to his intensive training schedule. An average
workout week for this person includes 7 days of resistance
training for one hour, and a cardiovascular program consisting
of 45 minutes of running and stairs climbing 7 days a week.
Suggest changes he might make in his training and food intake
to help him in his goal of maintain lean body mass.
Suggestion by Arti Rana:
Certified Nutritionist and Personal Trainer from GFFI FITNESS
ACADEMY and, Arti is running her own Health Club India.
General Nutritional Suggestion for this client is as
follows:
Try to have a diet plane in which the Protein supplementation
consumption goes up to 1.5 grams of his per kilogram body
weight , have recommended BCAA according to his requirement of
his energy need for strenuous exercise and also suggest him to
add chromium picolinate up to 400mcg per day and he should
also have more of complex carbs in his diet.
Suggestion for Aerobic exercise program:
For aerobic activity he should go to his target heart rate
between 50% to 85% for 30 minutes maximal heart rate.
Do this kind of aerobic activity 4 to 5 day a week.
Suggestion for Resistance Training program:
First tell him to always start with warming up before and cool
down after each session.
He should do 3 sets of 10 to 12 repetitions for major muscle
groups and also suggest him to complete equal number of sets
and repetitions with opposing muscle group and also do 2 sets
of minor muscles group , again 10 to 12 repetitions .
Suggest him to give rest to one muscle group for at least 48
hours and give a complete rest to his body for one day a week.
Suggestion for this client for his food
Diet Tips
1. Eight, 8-10 oz. glasses of water everyday.
2. Keep track of your progress
3. Avoid to much of spice in his meals
4. Smaller meals throughout the day rather then larger meals
5. Eat negative calorie foods
6. Avoid fried and to much of processed food
7. Eat to live
8. Have salads and fruits.
9. Avoid sweets , cola , ice-cream
10. Cut down calories intake after 6 p.m.
11. Reducing the fats that you eat during the day
12. Eat slowly.
13.Get right back on the diet
From all these suggestion of work-out can maintain his lean
body mass.
List by :
|
