YNG10 Exercise for the Young: Case Studies, Assessments, and Exercise Programs

YNG10 Exercise for the Young is an online library for study material with solved assignments, essays, dissertation, etc. This article discusses exercise programs for young athletes with case studies, assessments, and exercise programs.

YNG10 Exercise for the young
Assignment v1.1 (2018/01/30)
YNG10 Exercise for the young
Name
Email address
Assessment
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Assignment
Assignments may include short answer questions or longer answer questions and are designed to
test how you apply your knowledge into a real-world situation. All assignments are completed as
a Microsoft Word document and are submitted to an assessor through My eCampus. Your
assessor is looking for how you apply your knowledge and how you think critically about the topic
area.
Case study 1 – Jenny
Jenny is 17 years old. She is a junior professional tennis player who has been performing quite
well winning three of her last four events. However, she has noted that she has had continuous
disruptions to her menstrual cycle that has caused it to cease over the last four months. She has
also indicated that she has been putting herself on a strict diet to cut calories so that she can lose
weight. She has also admitted to taking diet pills to help this process.
Jenny has been feeling very fatigued since the last tournament she played in. She informed her
doctor of what has been happening with her. The doctors and coaches are very concerned with
her health and have indicated that she may have female athlete triad.
Jenny recently completed the 20-metre Multistage Fitness Test (Beep test). Normally, she
performs at a very high standard. However, she performed poorly in this test.
Beep Test Fitness Result Norms
Men Women
Excellent > 13 > 12
Very good 11-13 10-12
Good 9-11 8-10
Average 7-9 6-8
Poor 5-7 4-6
Very poor < 5 < 4
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YNG10 Exercise for the young
Assignment v1.1 (2018/01/30)
1. Describe what female athlete triad is. Ensure that, in your answer, you cover the three main
aspects of this condition: disordered eating, amenorrhea, and osteoporosis. You should also
outline the treatment objectives of women with this condition.
As mentioned above it is a syndrome that presents with three symptoms; a disorientation in
eating, amenorrhoea and osteoporosis. It is as a result of caloric deficit or energy drain. The
low energy is as a result of underfeeding which is done consciously or unconsciously. This
causes a disruption of the hypothalamic-pituitary-ovarian axis that causes a reduction in the
gonadotropin releasing hormone (GnRH), follicle-stimulating hormone and the luteining
hormone. This causes a decrease in estrogen production which inturns causes menstrual
dysfunction. Low estrogen affects the calcium resorption and the bone accretion which inturns
reduces the bone health. The treatment modalities include a diet regime that aims at
increasing the caloric intake by 20-30% and raising the weight by 0.5kg to 0.7kgs per week.
Patient education is also important as she needs to understand the importance of her caloric
intake as her caloric expenditure is high.
2. Outline the impact of the female athlete triad on physical, social, and emotional aspects of
growth and development.
Growth and
development Impacts
Physical One symptom is disoriented eating. This causes Anorexia Nervosa in which the
expected body weight is not attained. The body weights less than 85% of the expected
body weight. This slows down growth rates.
Due to lack of energy, as a result of reduced body intake, this makes the person to get
fatigue easily.
Osteoporosis is another symptom to the syndrome. The weakening of bones makes the
person prone to fractures which takes long to heal. This causes physical disabilities.
Social With anorexia the female feels and looks thin and wasted. This makes them to be
isolated and withdrawn.
The lack of energy and easy fatigued makes them anti-social and disengaged with
others as they cannot tolerate activities.
The lack of energy and intolerance to activities makes them not participate in sports as
they used to. This affects their social life.
Emotional There poor performance in sports frustrates them as they used to perform exemplary.
As a results of anorexia, their body images gets disfigured. This affects their self-image
and self-esteem.
They get depressed as a result of anorexia, disrupted menstrual cycles and they easily
get fatigued.
3. Describe what the beep test is and why it is useful in the sport of tennis.
Beep test is the multistage fitness level test that is being performed for measuring the fitness of
cardiovascular as well as the maximum amount of oxygen uptake in the human body. It is also a
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YNG10 Exercise for the young
Assignment v1.1 (2018/01/30)
20meter shuttle run test that is being performed for the tennis players. Beep test is useful in
the tennis because it provides 20meter shuttle run test which is helpful to determine the
aerobic power of the tennis player. The primary reason for the use of beep test for the tennis
player because the movement that is involved within this test are quite similar to the tennis in
the respect of the stop, then start as well as the change within the direction.
4. Outline the reasons for Jenny’s poor performance in the beep test as based on her case.
Jenny poor performance in the beep test is due to the female athlete triad. Age of Jenny is only
17 years old and at this age it is quite possible to become the patient of female athlete triad
due to the body fitness as well as performance level in the field. It can be clearly seen that in
the case of Jenny, she used to take pills to reduce her weight and also maintain a fit body for
providing high performance level. These are all the facts which create female athlete triad
within Jenny and this is the major reason for her poor performance level.
5. Based on Jenny having female athlete triad, describe what type of exercise program she
could do at home after her condition has improved. You should focus on preparing her for
professional competition.
Remember to keep his resistance activities as bodyweight. Include flexibility movements.
Program one – Home program
Client name: Jenny Client age: 17yrs Session length: 30 min
Goal: Improve confidence and self-image, improve aerobic fitness.
Warm-up
Activity: Jumping jacks
Duration: 5 mins
Intensity: 10% intensity on body
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YNG10 Exercise for the young
Assignment v1.1 (2018/01/30)
Conditioning phase
Exercise Intensity
1 RM% Sets Reps Rest Notes
1. Forearm Plank 100%
intensity
on body
Hold for
1 min
3-5 1 min Keep your back straight
2. Plank with arm and
leg lift
100%
intensity
on body
5 20 1 min Hold top position for 2 secs
3. Plank with hip
twists
100%
intensity
on body
5 20 1 min Do not lift your elbows
from the ground
4. Side planks 100%
intensity
on body
Hold for
30 sec
on each
side
15-20 1 min Keep shoulders down
5. Bicycle 100%
intensity
on body
50 5 1 min Keep lower back touched
on ground, touch knee with
alternate elbow
6. Reverse crunch 100%
intensity
on body
Hold for
1 min
15-20 1 min Do not swing your legs
Exercise Intensity
HR max% Time Dist. Rest Notes
1. Windshield wiper 100%
intensity
on body
Hold for
30 secs
on each
side and
top
1 min Don’t swing the legs and
keep your feet together
2. Sprinting 100%
intensity
on body
5 min 500
meters
2 min Maintain pace
3. Staircase running 100%
intensity
on body
5 min 100
steps
2 min Maintain pace
Cool-down
Activity: Stretching
Duration: 5 mins
Intensity: 0% intensity on body
Notes for next session
Exercises for strengthening the hip muscles will be done in next session
Client feedback
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YNG10 Exercise for the young
Assignment v1.1 (2018/01/30)
Case study 2 – Rory
Rory is 15. His dads, Drew and Bruce, are Ironmen in their own right, and Rory follows in their
footsteps.
12 months ago, Rory tore his lateral meniscus. Pre-injury, he was very healthy, and because of his
reduced physical activity, he has lost his fitness level and gained weight. Kids at school have
started calling him Rory Porky.
Rory’s dad has employed you as an unbiased party to assist in boosting his confidence and fitness
and to help him lose his excess weight.
The doctor has cleared Rory for all exercise activities, but he would like him to start with lower
intensity training. Indeed, Rory is very excited about having his very own trainer.
This is a profile of Rory’s latest baseline measurements:
 BMI – 26
 Blood pressure – 126/82
 Weight – 73kg
 Sit and reach test – 0cm(minus)
 Resting heart rate – 80 bpm
Rory’s dads explain that their son’s road to recovery should begin with losing the excess weight as
a preventative to tearing his lateral meniscus again. Rory has been through the following rehab
measures:
 Soft tissue massage
 Electrotherapy
 Taping or bracing to support the knee
 The use of crutches
 Dry needling
 Hydrotherapy
1. Rory’s dads would like to know that their son is in good hands. They have asked for the
intended estimated intensities that you will be programming him for.
Considering the history of Rory’s medical condition and the gap that has occurred due to it in his
physical and exercise routine, it is not recommended that Rory begins with very high intensity
exercises. On the other hand, it is important for Rory to start working in the direction of loosing
weight in order to gain not only his health and physical shape back but also to re gain his lost
confidence.
To begin with, the exercises that Rory will be doing will not be more than 50% intense on his
body. The idea is to make up for the lost stamina and enthusiasm to work out. Also, it is important
to keep in mind that Rory does not strain his body too much so that he can restart with an
exercise routine that he follows on a regular basis.
The exercise routine that will be followed with him in the beginning phase will include running,
cycling and swimming for short distances. The intensity of these workouts will not be more than
30% on body, in an average.
In the first session, a few other exercises that will help him to work harder in the direction of
weigh loss will be introduced. These will be simple exercises like crunches, planks and other less
strenuous exercises of the legs and knee joints like bicycle. It will be kept in mind that the
intensity of these exercises will be not more than 30% on his body, for each individual work out
program.
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YNG10 Exercise for the young
Assignment v1.1 (2018/01/30)
There will also be an adequate amount of rest between these exercises. It will be done to make
sure that Rory is not putting too much stress on his muscles and ligaments to avoid any further
medical condition.
2. Rory completed the following skill/fitness assessments:
Active fitness appraisal Result
20m Run Test 50 Shuttles
Push up Test 21 push-ups
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YNG10 Exercise for the young
Assignment v1.1 (2018/01/30)
Review these fitness testings tables, and provide feedback for Rory on what his scores mean.
Table: Push-up test norms for males
Age 17-19 20-29 30-39 40-49 50-59 60-69
Excellent > 56 > 47 > 41 > 34 > 31 > 30
Good 47-56 39-47 34-41 28-34 25-31 24-30
Above average 35-46 30-39 25-33 21-28 18-24 17-23
Average 19-34 17-29 13-24 11-20 9-17 6-16
Below average 11-18 10-16 8-12 6-10 5-8 3-5
Poor 4-10 4-9 2-7 1-5 1-4 1-2
Very Poor < 4 < 4 < 2 0 0 0
20m Run test over 5 minute results
Shuttles <33 33 35 37 39 41 43 45 47 49 >52
Rating 0/10 0 1 2 3 4 5 6 7 8 9 10
Age Very poor Poor Fair Average Good Very good
9 < 2/2 2/2-3/4 3/5-4/4 4/5-5/4 5/5-6/4 6/5-7/7
10 < 2/2 2/2-3/5 3/6-4/5 4/6-5/5 5/6-6/6 6/7-8/1
11 < 2/2 2/2-3/6 3/7-4/7 4/8-5/8 5/9-6/10 7/1-8/6
12 < 2/2 2/2-3/8 4/1-5/1 5/2-6/4 6/5-7/6 7/7-9/3
13 < 2/4 2/4-4/2 4/3-5/6 5/7-6/9 6/10-8/3 8/4-10/1
14 < 2/6 2/6-4/5 4/6-6/1 6/2-7/4 7/5-8/9 8/10-10/9
15 < 2/7 2/7-4/7 4/8-6/3 6/4-7/7 7/8-9/2 9/3-11/3
16 < 2/8 2/8-4/9 5/1-6/6 6/7-7/10 8/1-9/6 9/7-11/8
17 < 3/1 3/1-5/2 5/3-6/8 6/9-8/3 8/4-9/9 9/10-12/1
Active fitness appraisal Explain what the result means to Rory?
20-metre run test He has an average tolerance to activity as 20-meters run tests for
oxygen uptake
Push-up test The push up tests were rated as average meaning that his upper body
strength and endurance is average.
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YNG10 Exercise for the young
Assignment v1.1 (2018/01/30)
3. Now that you have all the information available to design a program for Rory’s goals, use the
template to create it.
Remember to keep his resistance activities as bodyweight. Include flexibility movements.
Program one – Home program
Client name: Rory Client age: 15yrs Session length: 30min
Goal: Boost confidence and fitness and lose excess weight.
Warm-up
Activity: Stretching
Duration: 5 min
Intensity: 5% intensity on body
Conditioning phase
Exercise Intensity
1 RM%
Sets Reps Rest Notes
1. Jumping the rope 30%
intensity
on body
100 2 1 min Do not stop before
completing 100 jumps
2. Crunches 30%
intensity
on body
10 5 30 secs Keep your feet on ground
3. Planks with arm
and leg lift
30%
intensity
on body
4 5 30 secs Keep your body straight
4. Bicycle 25%
intensity
on body
50 3 30 secs Be as fast as possible
5.
6.
Exercise Intensity
HR max%
Time Dist. Rest Notes
1. Jogging 20%
intensity
on body
5 mins 500
metres
2 min Speed should be moderate
but maintained
2. Cycling 25%
intensity
on body
5 mins 500
metres
2 mins Maintain body posture,
keep back straight
3. Swimming 50%
intensity
on body
5 min 200
metres
1 min Try to use as many stroke
types as possible
Cool-down
Activity: Breathing exercises
Duration: 2-3 mins
Intensity: 0% intensity on body
Notes for next session
The exercises done in this session were comparatively moderate to make sure that Rory does not strain
his body. In the coming sessions, the intensity will be increased.
Client feedback
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YNG10 Exercise for the young
Assignment v1.1 (2018/01/30)
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