12 Week Periodized Training Program for Jamie

Running head: ISSA 1
ISSA
Name
Institutional Affiliation

ISSA 2
CASE STUDY 1
I gave Jamie a questionnaire to find out more about her, to properly develop a fitness
program and to make sure there are no ailments holding her back from performing. Jamie stood
diagnosed with HPB, which is probably triggered by his high stress job alongside PA (physical
inactivity). Jamie showed high affinity for sugary and processed foods.
Now that we are done with the first part of the questionnaire, now we move on to the
physical assessment. First we will do an assessment for cardiovascular endurance, using the step
test to evaluate.
Next is the assessment for muscular endurance, which includes push-ups for upper body
strength, and sit ups for all around core strength. Last is assessment for flexibility, which will
evaluate clients range of motion as well as flexibility. These assessments will let me determine
where my client is, according to charts and percentages, to help create proper program.
Karvonen formula
220-age (53) - RHR 90 X (E.I) 0.70 + RHR 90=144bpm (maximum heart rate)
(EXERCISE INTENSITY) X 0.85=155bpm (maximum heart rate)
TARGET HEART RATE: 144bpm to about 155bpm
BMI: 5’5” = 65 inches tall, 165lbs.
165lbs / 65in x 65in = (65 x 65 = 4,225) = 165/4,225=0.039x703=27.45 BMI
BMR 1,429 calories per day

ISSA 3
Resting heart rate: 90 bpm
Jamie’s heart rate is considered to be in poor condition , the average resting heart rate of
a woman 46-55 is about 74 to 77 bpm, we will be working on getting her rate down and build up
her endurance .
12 Week Periodized Training Program
“Before and during every workout make sure to stay hydrated “
Week 1
Monday, Wednesday, Friday
Tuesday (off) Thursday (off) Saturday (off) Sunday (active rest: walk, yoga)
Warm-up: treadmill or bike 10 min. static/dynamic stretching for 5 min.
Free weights
Deadlift (5lbs) 1x5
Squat (5lbs) 1x5
Barbell upright row (5lbs) 1x 5
Bent over barbell row (5lbs) 1x5
Dumbbell tricep kickback (5lbs) 1x5
Dumbbell curls (5lbs) 1x5
Barbell shrugs (5lbs) 1x5

ISSA 4
1min rest in between
Machines: no weight
Leg press 1x5
Seated leg curls 1x5
Seated leg extensions 1x5
Standing calf raises 1x5
Overhead pull down 1x5
Seated row 1x5
Week 2-6
Tuesday (light cardio if desired) Thursday (off) Saturday (light cardio if desired) Sunday
(stretching)
Warmup: treadmill or bike 5 min. static/dynamic stretching for 3 min.
Monday
Free weights: 8lbs
Deadlift 3x8
Squat 3x8
Machines:
Leg press 2x8

ISSA 5
Seated leg curls 2x8
Seated leg extensions 2x8
Standing calf raises 2x8
Cardio: Elliptical 20 min
Wednesday
Free weights: 8lbs- 10lbs- 15lbs
Barbell upright row 3x 10-8-6
Bent over barbell row 3 x 10-8-6
Dumbbell tricep kickback 2x10
Dumbbell curls 2x10
Machines:
Overhead pulldown 3x10
Seated row 3x10
Overhead press 3x10
Cardio: treadmill 30min light intensity
30 second rest in between

ISSA 6
Friday
Lunges 15 each leg
Burpees 10
Squats 20
Sit ups 20
Pushups 10
Perform as many rounds as possible in 30 minutes with minimal rest in between.
Week 7-9
Tuesday (light cardio if desired) Thursday (off) Saturday (light cardio if desired) Sunday
(stretching)
Warmup: treadmill or bike 5 min. static/dynamic stretching for 3 min.
Monday
Free weights: 10lbs-15lbs-20lbs
Deadlift 3 x 8-6-4
Squats 3 x 10-8-6
Machines:
Leg press 2 x10-8
Seated leg curls 2 x 10-8