Physical Training Case Study: Fitness Program for Diana Prince

This case study presents a fitness plan designed for Diana Prince, a 37-year-old mother seeking to improve her physical condition within a three-month timeframe. The analysis begins with an assessment of her current fitness level, including her body composition, exercise history, and target heart rate calculation using the Karvonen formula. The plan outlines a structured workout regime incorporating cardiovascular exercises, weight training, and core workouts, with specific sets, repetitions, and rest times. The program progresses over twelve weeks, gradually increasing intensity and incorporating different exercise types to achieve a balanced approach. Additionally, the case study emphasizes the importance of dietary changes, recommending a balanced intake of carbohydrates, proteins, and fats, alongside the inclusion of green vegetables to enhance overall health and energy levels. The methodology includes fitness testing using the VO2 max method to monitor cardiovascular levels and oxygen intake, ensuring the workout intensity aligns with Diana's physical capabilities and fitness goals. This assignment is a practical application of exercise physiology principles, demonstrating how to design a personalized fitness program for individuals with specific needs and objectives.

Running head: PHYSICAL TRAINING
PHYSICAL TRAINING
Name of the Student
Name of the University
Author note

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In this given case study, Diana Prince (37) is a mother of two children with a height of
5’5” and 165 lbs weight. Her body fat percentage is 31%. She had a habit of daily exercises
including aerobic sessions and morning joggings prior to her motherhood however, after that her
physical activity reduced. She is willing to transform herself from unfit to fit and for that she has
a timeline of three months as she has her high school reunion. Therefore, as a trainer to her, I
should decide the flow of workout, keeping her target heart rate can be achieved with every
workout and she can transform herself.
The Karvonen formula will be used for the calculation of target heart rate for Diana
Prince.
Her maximum heart rate: (220-37) = 183 beats per minute
Reserve heart rate: (183-75) = 108 beats per minute
Now the training percentage will diverge from 60 to 80%, and as per that her target
heart rate for exercise will be: 108 x 0.6 + 75 = 140 to 108 x 0.8 + 75 = 161 beats per minute.
Professional responsibilities
In the process of drawing in, my primary target will be professionally prove my worthy
my proving my providing her with support so that she can attain her goals. The session will be
divided into four sections and in the first section my aim will be encouraging her to attain her
goals (Donaghue & Allen, 2016). As well as, the data of her previous activities, fitness level,
injuries and diseases will be collected so that while designing the exercise chart, those aspects
can be taken care of. Thirdly, the data will be analyzed both qualitatively and quantitatively. The

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quantitative data will analyze the periodic body fat percentage, her past medical history and her
decreasing weight. Finally in the fourth stage, her data will be taken for analysis and after that a
customized training plan will be created so that she can achieve her fitness goals within the given
time period (Hutson, 2013).
Fitness test, evaluation method and data collection
In this case of Diana Prince, VO2 max testing method will be used so that while physical
exercise her cardiovascular level and the oxygen level can be understood (Powers & Howley,
2014). This will help to determine the level of intensity of her workout and the number of sets
and repetition. Further the ability of her heart to pump blood in all the body parts can also be
determined (Ekblom‐Bak et al., 2014).
The training program
Week Exercise Sets Repetitions Rest time
1 Cardiovascular
exercise such as
treadmill walk,
mountain
climbers, spot
jogging
3 Total 15 min 5 min
2 Weight training
Bench press,
squats, leg press
3 10 - 15 5 min
3 Stretching and
core work out,
such as leg raise,
sit ups
3 Total 15 min 2
4 Cardiovascular
exercise (repeat)
3 Total 15 min 2

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5 Core workout
(repeat)
3 Total 15 min 2
6 Weight training
(repeat)
3 10 - 15 2
7 Weight training
(repeat)
3 10 - 15 2
8 cardio workouts
(repeats )
3 15 min 2
9 Shoulder
exercises
3 10-15 reps 1
10 Weight training
and little cardio
(repeat)
3 10-15 reps 1
11 Core strength
workout (repeat)
3 10-15 reps 1
12 Combination
workout (repeat)
3 25 min 1
Her food and diet will also be changed as per her body type and therefore carbohydrates,
proteins and fat will be included in required amount so that she can feel energetic and increases
her strength. Green vegetables will also be included in her diet so increase the level of
antioxidants in her blood stream (Leonard & Maes, 2012).

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References
Donaghue, N., & Allen, M. (2016). “People don't care as much about their health as they do
about their looks”: Personal trainers as intermediaries between aesthetic and health-based
discourses of exercise participation and weight management. International journal of
sport and exercise psychology, 14(1), 42-56.
Ekblom‐Bak, E., Björkman, F., Hellenius, M. L., & Ekblom, B. (2014). A new submaximal
cycle ergometer test for prediction of VO2max. Scandinavian journal of medicine &
science in sports, 24(2), 319-326.
Hutson, D. J. (2013). “Your body is your business card”: Bodily capital and health authority in
the fitness industry. Social science & medicine, 90, 63-71.
Leonard, B., & Maes, M. (2012). Mechanistic explanations how cell-mediated immune
activation, inflammation and oxidative and nitrosative stress pathways and their sequels
and concomitants play a role in the pathophysiology of unipolar
depression. Neuroscience & Biobehavioral Reviews, 36(2), 764-785.
Powers, S. K., & Howley, E. T. (2014). Exercise physiology: Theory and application to fitness
and performance. McGraw-Hill Humanities/Social Sciences/Languages.