Case 1 and Case 2

This study material discusses Case 1 and Case 2, focusing on target heart rate calculation, professional responsibilities, fitness tests, and a 12-week training program and nutritional intake for Diana Prince and Steve Rogers.

Running head: CASE 1 AND CASE 2 1
Case 1 and Case 2
Name
Institutional Affiliation

CASE 1 AND CASE 2 2
CASE 1: DIANA PRINCE’S CASE
Target Heart Rate Calculation
The Karvonen Formula:
206.9 (Maximum Heart Rate) – (0.88x37 (age) =174.34
174.34-75 (Resting Heart Rate) = 99.34
99.34x65% (Low end of heart rate zone) OR 99.34x 85% (the high end) = 64.57 OR
84.44
64.57+75(Resting Heart Rate) = 139.57
84.44 + 75(Resting Heart Rate) = 159.44
Thus Diana’s Target Heart Zone would be 139.57 to 159.44
Professional Responsibilities
My professional responsibilities are to help Diana to achieve her goal of losing weight by
designing a training program and nutritional intake. Thus, I will create a program that Diana will
be able to follow even in my absentia.
Fitness tests, evaluation methods, and Data Collection
The fitness test for Diana will be general health evaluation and cardiovascular endurance
test. The former test will be evaluated through Diana’s medical history collected via an interview
between her and me and ask her to get the approval from the doctor. I will assess her by
obtaining vital sign measurements like weight, height, RHR, and RBP. Cardiovascular endurance
testing (12-minute run tests; VO2 max testing and exercise stress testing) will help me measure
how efficiently Diana’s heart and lungs work for oxygen and energy supply to her body when
doing physical activity.
Specific Conditions Identified

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Diana has been exercising reasonably consistently by light aerobic activities and jogging
before giving birth. However, I noted that she never been active for the past nine years. Thus, I
will have to design this program as a new person who has not been an exercise because nine
years is a lot.
Diana’s 12-Weeks Training Program
For the 1st, 2nd and 3rd week, undertake these workout routine:
Monday:
Begin with 5-times of light cardio for warming up. Once you warm up, continue with
squats where you perform some light warm-up sets initially. After finishing with the warm-up
squats, prepare five sets; prepare overwhelming, however, do not prepare to disappointment.
On Tuesday:
Begin with slope barbell seat press; do two or three light warm-up sets first and after that
continue to five sets of five reps, train substantial, but do not prepare to disappointment. At the
point when finished with grade barbell seat press continue to situated dumbbell bear squeeze
where you prepare five sets of eight reps (Milos et al., 2017).
Thursday:
Perform leg pressing via some light warm-up sets, then prepare four sets of 15 reps.
Continue to leg twists where you make four sets of fifteen reps. At that point to the wide hold
pull-downs where you prepare four sets of 15 reps. Ultimately, begin pulling down abs
crunches; four sets of fifteen reps (Hunger, Major, Blodorn & Miller, 2015).
On Friday:
Perform slant dumbbell seat pressing by doing some light warm-up sets initially and four
sets of ten reps. Next, engage in dumbbell-side sideling raising by doing four of ten reps. Then

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move to bicep dumbbell twisting and perform four sets of twelve reps. Then participate in
Barbell upright lines and perform three sets of fifteen reps (Whitaker, Wilcox, Liu, Blair & Pate,
2016).
For the 4th, 5th and 6th week, the accompanying exercise schedule
Monday:
Start with twisted around barbell lines by performing some light warm-ups sets,
especially five sets of eight reps. Then do the barbell bear shrugs using five sets of ten reps.
Undertake leg expansion through five sets of ten reps.
Tuesday:
Start with decay barbell seat press by performing some light warm-up sets (five sets of
five reps). Prepare substantial but not to disappoint. Next, undertake situated barbell bear
pressing through five sets of eight reps.
On Thursday:
Start with hack squatting through some four sets of fifteen reps light warm-ups and
proceed to four sets of fifteen reps hardened dead leg lifting. Advance to four sets of fifteen reps
situated link lines and then do four sets of twelve reps leg raises (Forman & Butryn, 2015).
On Friday:
Start with some four sets of ten reps level of dumbbell seat press warm-ups and move to
four sets of ten reps dumbbell front horizontal raising and then to four sets of twelve reps biceps
barbell twisting.
For 7th, 8th and 9th week, the accompanying exercise schedule includes
Monday

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Start with five sets and five reps squats of light warm up by preparing overwhelming, but
do not make to disappointment. Advance to fractional deadlifting using power rack alongside
setting the bar just below the knees (Tang, Abraham, Stamp & Greaves, 2015).
On Tuesday:
Begin with five sets of five reps level barbell seat pressing to prepare overwhelming but
not disappointment then advance to four sets of ten reps twisted around dumbbell sidelong raises.
Next, do five sets of ten reps bicep link twists from low-pulley and then proceed to five sets of
ten reps triceps push-down using straight bar connection.
Thursday:
Start with some five sets of ten reps light warm-up for hack squat. Move to four sets of
ten reps leg pressing through trunk upheld push which is skill lift push, pound quality situated
column. Then do four sets of fifteen reps pull-down stomach muscle crunches.
Friday
Begin with four sets of fifteen reps light warm-up dumbbell seat push on solidness ball
and then proceed to four sets of fifteen reps dumbbell squeeze-sitting on solidness ball. Next, do
four sets of fifteen reps EZ-bar bicep twisting followed by four sets of fifteen reps one-arm over-
head dumbbell augmentations.
For the 10th, 11th and 12th week, accompanying exercise schedule is below:
On Monday:
Start with leg pressing via five sets of five reps light warm up to prepare overwhelming
and not to disappoint. Next, perform immovable leg dead-lifts through five sets of five reps light
warm-up to make substantial and not to disappoint.
Tuesday

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Begin with plunged including extra weight if required by doing five sets and five reps
light warm-ups to get prepared substantially without disappointment. Next, do the jaw-ups
through four sets of the highest number of reps possible (Sumithran et al., 2018).
Thursday
Begin with four sets of fifteen reps squats for light warm up and then perform leg twist
through four sets of fifteen reps. Advance to situated link lines by doing four sets of fifteen sets
and then standing calve raising via four sets of fifteen reps (Mennella, Papas, Reiter, Stallings &
Trabulsi, 2019)..
Friday:
Begin with four sets of the greatest number of push-up reps with your feet lifted on the
soundless ball. Next, do four sets of ten reps situated dumbbell bear pressing and then four sets
of ten reps standing one-arm dumbbell twisting (Khanolkar, Hanley, Koupil & Janssen, 2017).
Nutritional Intake:
Take low-energy dense leaf greens like spinach because of low calories and carbohydrate
content but with desired fiber that help you keep full. It is nutritious with high in several
vitamins, mineral, and antioxidants to help burn fats. Take salmon loaded with omega-3 fatty
acid to lower inflammation to reduce weight. Take cruciferous vegetables higher fiber content
and keep you full and has protein which when combined with fiber and low-energy density help
lose weight (Takami et al., 2018).
CASE 2: STEVE ROGERS
Target Heart Rate Calculation
The Karvonen Formula:

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206.9 (Maximum Heart Rate) – (0.67x27 (age) =188.81
188.81-60 (Resting Heart Rate) = 128.81
128.81x65% (Low end of heart rate zone) OR 128.81x 85% (the high end) = 83.73 OR
109.49
83.73+60(Resting Heart Rate) = 143.73
109.49 + 60(Resting Heart Rate) = 169.49
Thus, the target heart zone for Steve would be 143.73 to 169.49 beats per minute. This is
only an estimate which will be tweaked during Steve’s workouts.
My Professional Responsibilities
My professional responsibilities are to help Steve to achieve her goal of losing weight by
designing a training program and nutritional intake. Thus, I will develop a plan that Steve will be
able to follow even in my absentia.
Fitness tests, evaluation methods, and Data Collection
The fitness test for Steve will be general health evaluation and cardiovascular endurance
test (Aires et al., 2010). General health evaluation will be assessed through Steve’s medical
history collected via an interview between him and me. I will ask him to get the approval from
the doctor. I will evaluate him by obtaining vital sign measurements like weight, height, RHR,
and RBP. Cardiovascular endurance testing (12-minute run tests; VO2 max testing and exercise
stress testing) will help me measure how efficiently Steve’s lungs and heart work for oxygen and
energy supply to his body when doing physical activity (Ginsburg, 2017).
Specific Conditions Identified
Steve is an avid runner and remained slim all his life. Steve runs moderate-to-long
distances 3 to 4 days per week. Running is to be his only physical activity. Thus, I will give him

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resistance training though it has never been a strong suit to help gain weight (Phan, Guy,
Nickson & Kao, 2016).
Steve’s 12-Weeks Training Program
Week one to three:
This will include exercise, sets, reps. For Steve’s back, and he will have two sets of pull
up, three sets of reps of deadlift and another three sets of 12 reps of deadlift Romania. In terms of
shoulders, Steve will do three sets of ten reps dumbbell, three sets of 12 reps lateral raise and two
sets of five reps of a shrug (Dombrowski, Endevelt, Steinberg & Benyamini, 2016).
In regards to triceps, Steve will do three sets of 6 to 8 reps weight pushups and also do
three sets of 6 to 8 reps of one arm closed grip bench. In the hamstring, Steve will do three sets
of 15 to 20 reps of frog squat, and three sets of 20 reps ham-glute raise and three sets of twenty
reps of leg press. In respect of quads, Steve will do three sets of 15 to 20 reps back squats and
three sets of 8 to 10 reps front squats (Correia,Locatelli & Golay, 2015).
For week 4 to 12
Steve will do the following exercise, sets, and reps. He will do three sets of eight reps ball
slam and then do three sets of thirty reps of ball plank. Steve will also do three sets of five reps
tire flip and three sets of ten reps ball slides and then do three sets of ten reps burpees. Steve will
do three sets of ten to fifteen reps squats and finish with three sets of six to eight reps bench press
(Dulloo, Jacquet, Montani & Schutz, 2015).
Steve’s Food Chart:
At 5:00 AM, Steve will circuit training for one hour. At 6.00AM, Steve will have specific
animal protein like fish protein rich in creatine (3g/100 pound) with water. Fatty fish like tuna or
Salmon are recommended because they are good sources of fatty acids, protein and vitamin B

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which make them great meals to reduce fatigue. B12 works alongside folic acid to yield desired
RBCs and assist iron work best which reduce fatigue and boost energy. Then Steve will perform
specific cardio for thirty minutes. At 6:30 AM, Steve will intake 30 grams of oatmeal with
banana (Leclerc et al., 2015). Banana is recommended because it is best source for energy
through high carbohydrate, vitamin B6 and potassium contents which all help increase levels of
energy.
At 8:00 AM, Steve will take pre-cook egg white (higher protein required for energy)
(around 7 and 8 with the fruit of his choice). At 10:00 AM, Steve will take can of tuna with
brown rice or vegetable and at 11:00 AM, he will take martial arts like MMA spacing. Brown
rice is recommended because it is nutritious and retains more nutritional value in terms of
vitamin, fiber and mineral because it is less processed. Brown rice contains high grams of fiber
and give high RDI for manganese that catalyze enzyme to break down carbohydrates and protein
to yield required energy. At noon, Steve will make chicken, salad, and skimmed milk while at
2:00 PM, Steve will take whole wheat bread with chicken and fruit (Merchant, 2015).
At 3:00 PM, Steve will do workout and at 4:00 PM, he will take red meat with vegetable
and red potato. Potato is recommended because it is a nutritious energy source for additional
energy required due to high contents of carbohydrates, fiber, RDI for manganese alongside RDI
for vitamin A. The fiber content alongside complex carbohydrate makes slows digestion thereby
supplying steady energy. From 6:00 PM to 7:00 PM, Steve will take fish with some vegetables
and at 9:00 PM, Steve will have some protein powder and skimmed milk (Merchant, 2015).

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