This is a case study for exercise prescription. The case is given and then I need help to answer the questions as well as filling out a chart prescribing exercise for them.

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This is a case study for exercise prescription. The case is given and then I need help to answer the questions as well as filling out a chart prescribing exercise for them.

This is a case study for exercise prescription. The case is given and then I need help to answer the questions as well as filling out a chart prescribing exercise for them.
HES 434 Case 2: Jane Jane (she/her/hers), your 42-year-old female client, has been making steady gains since she began her training program with you 12 weeks ago. She swims twice a week, and she has increased her time (by 5-9% each week) and intensity (from Zone 2 only to now adding Zone 4 intervals) throughout the past 12 weeks with you. She has also been enjoying and adhering to the jogging program that you prescribed over the past 12 weeks. She has recently transitioned most of her jogging from the treadmill to the outdoor walking path near her house since the weather has started changing (getting warmer) and hopes to continue to improve her jogging pace. She is also excited to tell you that she has saved enough money to buy a road bicycle and can start to ride outside instead of only on the stationary bike at the gym! Her new primary goal now is to train for a sprint distance triathlon event (750-meter swim, 17.3-mile bike, 3.1-mile run) https://www.bbsctri.com/bouldersunrise 750 meters = just over 800 yards. The swimming pool at Jane’s gym is 25 yards in length (as most pools are). Jane has expressed to you that she currently feels like the cycling component is her weakest link. You agree. Let’s say that this sprint distance triathlon event is 12 weeks away from now. Jane is 5’7 inches and she currently weighs 153 lbs (Normal BMI classification). Her blood pressure is mildly elevated, but her physician has said that she does not have to go on anti-hypertensive medication due to her improvements in resting blood pressure values over the past 3 months, and she is clear to exercise at vigorous intensity. Jane’s last cholesterol total triglyceride count was 180 mg/dL. She remains very busy in her career but has committed time to the program that you created and is feeling positive results that she wants to continue. She states that she is also enjoying the resistance training component of her training program and wants to continue this, especially now that she’s not as intimidated by the weight room, since you have been working with her in the weight room and making her feel more comfortable. 12 weeks ago you tested her with a submax Bruce Protocol and her estimated VO2max was considered to be on the lower end of average. Jane wears a smart watch and has become very comfortable with monitoring her heart rate and heart rate zones. The watch is water proof and she wears it during all exercise sessions, even in the pool. Heart Rate Zones based on Estimated max HR (208-(0.7 x age)) Jane’s Current Calculated HR Zones: Zone 1: 90-107 bpm Zone 2: 108-125 bpm Zone 3: 126-143 bpm Zone 4: 144-161 bpm Zone 5: 162-179 bpm Jane’s Current Cardiovascular Training Regimen: Swimming: Volume = 60 minutes, Intensity = Zone 2 (pace = 2 minutes per 100 meters) 1x/wk Volume = 45 minutes, Intensity = Zone 4 intervals (one minute “on”, one minute “off”) (interval “on” pace = 1.5 min / 100m), 1x/wk Jogging: Volume = 45 minutes, Intensity = Zone 2 (12-minute mile pace = 3.75 miles), 2x/wk Volume = 30 minutes, Intensity = Zone 4 intervals x 6 (one minute “on”, one minute “off”) (interval “on” pace = 10-minute mile pace; total miles for warm-up, intervals, and cool-down = 3 miles), 1x/wk Cycling: Volume = 30 minutes, Intensity Zone 1-2 (12mph pace = 6 miles), 1x/wk Jane’s Current Resistance Training Regimen: Barbell back squats: @75% 1RM, 3 sets x 8 reps; 2 days/wk Romanian deadlift: @80% 1RM, 3 sets x 8 reps; 2 days/wk Standing Dumbbell overhead press: @75% 1RM, 3 sets x 8 reps; 2 days/wk Lat pulldown: @80% 1RM, 3 sets x 8 reps; 2 days/wk Dumbbell bench press: @75% 1RM, 3 sets x 8 reps; 2 days/wk Seated row: @80% 1RM, 3 sets x 8 reps; 2 days/wk Jane’s Current Estimated 1RM values Exercise Estimated 1RM – testing occurred 4 weeks ago BB Back Squat 115 lbs BB RDL 110 lbs Standing DB OHP 15lb DBs each hand Lat Pulldown 60 lbs DB Bench Press 25lb DBs each hand Seated Row 50lbs Questions to answer: What is Jane’s Aerobic Threshold (AeT) heartrate? Explain. What is Jane’s Anaerobic Threshold (AnT) heartrate? Explain. Explain your “Needs Analysis” of Jane to train to successfully complete this Sprint Distance Triathlon in 12 weeks. Using the tables below, provide Jane with a 12-week training plan for both her cycling and resistance training. Use the principle of progressive overload and the specificity of training principle to guide your decision making. This 12-week plan will be divided into 3 training blocks (1 training block per month). Other instructions and tips: The triathlon site has race results from past years, which you can organize by age category to see what the fastest and slowest times were in her age group. Note the bike distance and times and use these to help with your end goal. Decide how much she needs to improve, and this will give you guidance with where to focus your intensities during her specific training. (FYI – She will need to train longer distances than just the triathlon distance.) It is often easiest to start at the end (competition day) and work backwards when designing a training program that is designed to lead up to a specific event on a specific day. You do NOT have to account for the volume and intensity of her swimming (“S”) and running (“R”) each week, but you SHOULD note with an “S” or an “R” where each is happening. (Research training programs online for help, and reference what you use.) Block 1 (First 4 weeks of 12): Provide the values for each block. A few examples are provided, you can change the example info if desired. Key: R = Run, S= Swim, C = Cycle, RT= Resistance Training Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total Volume (remember volume is described in arbitrary units) Cycling Intensity Volume Rest (off) Zone 1-2 (HR:____) 6 miles Cycling Intensity Volume Cycling Intensity Volume Cycling Intensity Volume RT Intensity Sets Reps Rest (off) Squats 75% (__lbs) 3 x 8 RDL 80% (__lbs) 3 x 8 RT Intensity Sets Reps RT Intensity Sets Reps RT Intensity Sets Reps Swim and Run Notes Provide your rationale for choice of intensities and volumes within this training block Jane’s cycling program. Justify your decisions. Provide your rationale for choice of intensities and volumes within this training block Jane’s resistance training program. Would you decide to add (test then train) any other resistance training exercises for Jane’s RT program? Which exercises and why? Be specific. What types of flexibility, mobility, or recovery exercises would you include (name of stretch and FITT principle) within this training block and why? What general nutritional considerations would you talk to Jane about during this training block and why? Block 2 (second 4 weeks of 12): Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total Volume Cycling Intensity Volume Cycling Intensity Volume Cycling Intensity Volume Cycling Intensity Volume RT Intensity Sets Reps RT Intensity Sets Reps RT Intensity Sets Reps RT Intensity Sets Reps Swim and Run Notes Provide your rationale for choice of intensities and volumes within this training block Jane’s cycling program. Justify your decisions. Provide your rationale for choice of intensities and volumes within this training block Jane’s resistance training program. Would you decide to add (test then train) any other resistance training exercises for Jane’s RT program? Which exercises and why? Be specific. What types of flexibility, mobility, or recovery exercises would you include (name of stretch and FITT principle) within this training block and why? What general nutritional considerations would you talk to Jane about during this training block and why? Block 3 (last 4 weeks of 12): Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total Volume Cycling Intensity Volume Cycling Intensity Volume Cycling Intensity Volume Cycling Intensity Volume COMPETITION DAY!! RT Intensity Sets Reps RT Intensity Sets Reps RT Intensity Sets Reps RT Intensity Sets Reps COMPETITION DAY!! Swim and Run Notes Provide your rationale for choice of intensities and volumes within this training block Jane’s cycling program. Justify your decisions. Provide your rationale for choice of intensities and volumes within this training block Jane’s resistance training program. Would you decide to add (test then train) any other resistance training exercises for Jane’s RT program? Which exercises and why? Be specific. What types of flexibility, mobility, or recovery exercises would you include (name of stretch and FITT principle) within this training block and why? What general nutritional considerations would you talk to Jane about during this training block and why?

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