Fitness Testing, Six-Week Exercise Program and Physiology

This case study analyzes a fitness assessment and a six-week exercise program designed for a 45-year-old woman, Mrs. Smith, weighing 85 kg. The assessment includes tests for flexibility (sit and reach), cardio-respiratory fitness (YMCA cycle test), and muscular strength (push-ups, partial curl...Read More

CASE STUDY

TABLE OF CONTENTS
FITNESS TESTING...................................................................................................................3
SIX WEEK EXERCISE PROGRAMME...................................................................................5
UNDERLYING PHYSIOLOGY IN SUPPORT OF THE PROGRAMME...............................7
ANY OTHER ADVICE GIVEN................................................................................................9
RECOMMENDATIONS FOR THE NEXT 6 WEEKS PROGRAMME AND REASONS
FOR PRESCRIBING IT...........................................................................................................10
REFERENCES..............................................................................................................................11

FITNESS TESTING
Testing fitness is referred to be an important prospect for the athletes that helps them to
gain significant information about their health and skill related constituents. It is where such type
of testing can be done in variety of environment where lab testing is expected to present the most
accurate outcomes (Albinet and et. al., 2010). Although, other than lab testing, there together
exists many other range of tests that are large and generally away from laboratory but still
provides plentiful information that are useful in nature. It is therefore referred to be an important
consideration whose results are very useful before the commencement of an exercise program.
Fitness test helps in recognizing the existent strengths and weaknesses of an individual before
setting goals for the exercise program. It is basically utilized as a baseline measurement to
continually compare with that to the results obtained from repeated tests.
It is however done at the end of the program to finally observe the level of progression.
Beside this, testing done on regular interval of time also helps in motivating the clients where
they can themselves judge the level of improvement in them (Booth, Laye and Roberts, 2011).
Overall, it has been analysed that fitness test is based upon several number of components from
which, flexibility is at the topmost list of preference. This includes measurements to acquire data
on the scope of joint movements. This is when, more flexible muscles leads to more flexible
circulation with an improved flow of nutrients and oxygen throughout the body. Whereas, a poor
flexibility in turn makes a negative impact on the body by together impacting upon the different
fields of training with a high risk of getting hurt.
However, there are options through which the flexibility of an individual can be assessed
by carrying out suitable tests. By which, one will be able to know those areas of joint that are
having poor flexibility. Followed by such identification of a weak joint, one can easily target to
improve the same via exercise program (Burr and et. al., 2010). One of the most common tests
for checking flexibility is called sit and reach test where it provides information about the
flexibility of certain areas like the hamstrings, lower part of the back and hips. Ford and et. al.
(2011) have asserted it to be a very low cost and fast testing measure for the detection of
flexibility in a client. Also, it is a simple procedure that is suitable for all new clients who have
first time approached for such training session.
Herein, Gremeaux and et. al. (2012) have argued on the aforesaid method of testing
where they have specified it to be a method that only helps in testing fewer body parts that

involves some joints. It thus do not consider measuring the individual flexibility of all joint areas
that must be included in such type of tests. Apart from this, divergence in an individual's limb
length also makes a huge impact on the obtained results that differs from one other (McDonald
and Hodgdon, 2012). It is therefore advisable to make a prompt use of an instrument measuring
flexibility known as goniometer that results in giving more suitable results. Beside this, it has
also been specified as a comparatively effortless and low price measure with an added benefit of
provisioning information on the individual joints of the client. This also supports in the
determination of client's actual weaknesses.
Other than flexibility check being one of the most important component of testing, there
together exists yet another requisite constituent called cardio-respiratory fitness. This helps in
determining the overall health of an individual which is undoubtedly referred to be an important
part for testing fitness (Nindl and Pierce, 2010). Such type of testing is usually done for
measuring the capability of the body to transport from one place to another by together
measuring the oxygen usage that further includes the use of heart, lungs, skeletal muscles and
blood vessels, etc. This reflects a leading role of predicted aerobic capability of a client that can
bes tested with the use of several test fields like YMCA cycle test being a very common method
for the same.
Such type of test consider measuring the heart rate respond while performing any aerobic
exercise within a set time period. This together includes some sort of computation procedures for
predicting the VO2 max of the individuals. However, it is also on considering yet another factual
occurrence where laboratory tests are apparent to make a pivotal use of various specialized
equipments for the measurement of actual VO2 max (Saunders and et. al., 2013). Despite of
giving an accurate result, this may end up to be a very time consuming and costly method that
will also require well trained researchers. It is however known to be a more popular measure for
trained athletes where they prefer such laboratory tests to get more appropriate results.
Herein, client's strength can also be tested on measuring the total number of push ups that
can be done by him or her where it is also specified to be an easy, quick and low-budget method
of testing. But it is with yet another major loophole where it will only support in testing the
strength of upper body muscle rather than measuring the overall strength. In whose comparison,
a YMCA test known as bench press test is apparent to give more accurate results. Into which, the
core strength of the client will be tested with the use of one-sided curl ups (Stanley, 2014). This

is also referred to be an easy and low-budget method that can be quickly done with an effortless
tactic to replicate. It is on considering the above mentioned test of partial curl ups, this will
mainly refer including a prime usage of rectus abdominal despite of involving all core group of
muscles. Whereas, there together exists an alternative method for involving all the core muscle
group that is also known as timed plank test.
SIX WEEK EXERCISE PROGRAMME
This is on referring to the normative values obtained from the studied report of Steele,
Fisher and Bruce-Low (2012) that have indicated the flexibility of 25 cm at the time of applying
the test of sit and reach. These results have showed a considerable flexibility of the client where
it together scrutinized her aerobic capacity of 30 ml/kg/ min. Along with which, her strength test
was together done where she succeeded towards 6 push ups with results for partial curl ups of 6
that fall under poor category. On whose basis, all constituents of fitness tests have been are
targeted for making further improvement in the proposed exercise plan of 6 weeks (Armstrong,
Tomkinson and Ekelund, 2011). It is however with a prompt goal of making a considerable use
of the results obtained from client's test. This will be done by shifting the unfavourable
components into a considerable category of all standard for ending the plan at a good nod.
Herein, the plan is based upon meeting the personal goals of the client where she is intended to
improve her health by losing weight for together looking fit. This involved an exercise plan that
involved a combination of strength training, aerobics and training for improving flexibility for
the achievement of aforementioned physical adaptations.
Week 1 to 3
Monday Wednesday Friday (Repeat
Wednesday)
Saturday (Repeat
Monday)
Warm up for 10
minutes cross trainer
Warm up for 5
minutes rower
Warm up for 5
minutes rower
Warm up for 10
minutes cross trainer
Dynamic stretching
5 arm and leg swings
Static stretches
Hamstring stretch (5
reps)
Groin stretch (5 reps)
Wrist stretch (10 reps)
Static stretches
Hamstring stretch (5
reps)
Groin stretch (5 reps)
Wrist stretch (10 reps)
Dynamic stretching
5 arm and leg swings

Plyometric
15 hops on each of the
foot
Aerobics
20 minutes treadmill
Aerobics
20 minutes treadmill
Plyometric
15 hops on each of the
foot
Aerobics
15 minutes treadmill
Plyometric
15 hops on each of the
foot
Plyometric
15 hops on each of the
foot
Aerobics
15 minutes treadmill
Strength for upper
body
Push ups for two
minutes
Bent over row with 2.5
kg weight (10 reps)
Strength for lower
body
Squats and lunges for
two minutes each
Leg press in seated
position (10 reps)
Strength for lower
body
Squats and lunges for
two minutes each
Leg press in seated
position (10 reps)
Strength for upper
body
Push ups for two
minutes
Bent over row with 2.5
kg weight (10 reps)
Static stretches
Hamstring stretch (5
reps)
Groin stretch (5 reps)
Wrist stretch (10 reps)
Core
Kettlebell Russian
Twist (5 reps)
Cable Rope Crunch (5
reps)
Calf stretch (10 reps)
Core
Kettlebell Russian
Twist (5 reps)
Cable Rope Crunch (5
reps)
Calf stretch (10 reps)
Static stretches
Hamstring stretch (5
reps)
Groin stretch (5 reps)
Wrist stretch (10 reps)
Cool down
7 mins cross trainer
Cool down
7 mins cross trainer
Cool down
7 mins cross trainer
Cool down
7 mins cross trainer
Week 4 to 6
Monday Wednesday Friday (Repeat
Monday)
Saturday (Repeat
Wednesday)
Warm up for 5
minutes rower
Warm up for 10
minutes cross trainer
Warm up for 5
minutes rower
Warm up for 10
minutes cross trainer
Static stretches
Hamstring stretch (10
reps)
Dynamic stretching
15 arm and leg swings
Static stretches
Hamstring stretch (10
reps)
Dynamic stretching
15 arm and leg swings

Groin stretch (10 reps)
Wrist stretch (20 reps)
Groin stretch (10 reps)
Wrist stretch (20 reps)
Aerobics
25 minutes treadmill
Plyometric
20 hops on each of the
foot
Aerobics
25 minutes treadmill
Plyometric
20 hops on each of the
foot
Plyometric
10 hops on each of the
foot
Aerobics
20 minutes treadmill
Plyometric
10 hops on each of the
foot
Aerobics
20 minutes treadmill
Strength for lower
body
Squats and lunges for
two minutes each
Leg press in seated
position (8 reps)
Strength for upper
body
Push ups for two
minutes
Bent over row with 2.5
kg weight (12 reps)
Strength for lower
body
Squats and lunges for
two minutes each
Leg press in seated
position (8 reps)
Strength for upper
body
Push ups for two
minutes
Bent over row with 2.5
kg weight (12 reps)
Core
Kettlebell Russian
Twist (7 reps)
Cable Rope Crunch (7
reps)
Calf stretch (16 reps)
Static stretches
Hamstring stretch (8
reps)
Groin stretch (8 reps)
Wrist stretch (14 reps)
Core
Kettlebell Russian
Twist (7 reps)
Cable Rope Crunch (7
reps)
Calf stretch (16 reps)
Static stretches
Hamstring stretch (8
reps)
Groin stretch (8 reps)
Wrist stretch (14 reps)
Cool down
5 mins cross trainer
Cool down
5 mins cross trainer
Cool down
5 mins cross trainer
Cool down
5 mins cross trainer
UNDERLYING PHYSIOLOGY IN SUPPORT OF THE PROGRAMME
This is on considering the six weeks plan of Mrs Smith who is presently weighed 85 Kg
at an age of 45 years and a height of 160 cm, she is advisable to take the help of strength training
for the improvement of her health. In whose accordance, the entire program has been designed
where such strength training session will involve several type of exercises where a combined
level of frequency, type, level of intensity and total duration will tend to create a sense of
overload on her. This will in turn lead to several physical changes in her by directly impacting

upon her muscles by together affecting her metabolism, cardio-respiratory system, endocrine and
nervous system.
It is on considering some important elements of the training plan such as aerobics and
plyometric, them these are liable to help the client in adapting the changes in her cardio-
respiratory system. This will also lead to the enhancement of cardiac output by together
improving the VO2 max (Brazzelli and et. al., 2012). This means that more oxygen will be
supplied to the muscles that will be working at the time of performing exercises. This will in turn
lead to the amend the revival of adenosine tri- phosphate that is responsible to supply energy to
the body. Apart from this, the shrinkage in the skeletal muscles at the time of performing
exercise will in turn encourage the return of blood vessel that will lead to make a greater pressure
on the heart.
It is however for the benefit of the client where she will be supported to reinforce her
present efficiency level. One such respond to such exaggerated supply of blood to the heart is
eccentric hypertrophy. Into which, the pit dilates in the left side of the ventricular along with the
chamber of the heart becomes thick (Carlson and Jaenen, 2012). This in turn gives yet another
indication where such sign is a clear of greater capacity to hold the blood that in turn will lead to
the creation of more emphatic contractions. It will then lead to an increased volume of stroke to
contribute into a lesser resting rate of the heart. Where very less beats will be required to be
pumped for generating similar quantity of blood.
After which, regular aerobic training is also expected to result into an increased volume
of blood that will help to enhance the level of both red and plasma blood cells that will in turn
help in increasing the consistency of blood in the entire body of the client. Followed by which,
Mrs Smith is hereby evident to sense an enhanced delivery of oxygen into the body with more
circulation as well (Gibala and et. al., 2012). This is also considering the benefits of trained
muscles that are proven to consists of more body covering with an increased expansion of the
present capillaries. This together assists in an improved flow of blood all over the body with a
decreased blood pressure. By which, several cardiac improvements are expected in her body that
will in turn contribute in raising the consumption of maximum possible oxygen with an efficient
transit of the same. On considering the same, the client is expected to have a raised VO2 that will
in turn result into the decrement of any risk associated with cardiovascular related disease with
reinforced outcomes.

Beside this, resistance training has also been involved in the plan in accordance to some
studies conducted that has been conducted to known its benefits. By which, it has been
determined that such type of training results in reinforcing capability of muscles (Kraemer and
et. al., 2010). This process is also termed as muscularhypertrophy that improves the mineral
density of the bones by together benefiting the overall musculoskeletal health. Also, resistance
training is known to help in increasing the fat free mass of the client with a strengthened rate of
resting metabolism. All these expected benefits are then apparent to assist the client in
accomplishing her undertaken goal of losing weight to look good with an improved health.
It is also in accordance to the statement given by Myers (2011), it has been found that the
benefits of resistance training will largely support in the process of physical adaptation that will
include some beneficial changes in nervous, muscular and endocrine systems. Apart from this,
resistance training is also apparent to assist in the improvement of muscle substance stores that
includes cretine phosphate and adenosine tri-phosphate. Such type of training will also lead to
the increment of vigour enzyme activity by together resulting in a raised physical performance.
Whereas, the results can vary where it depends upon the previous level of training received by
Mrs Smith and her particular group of muscles.
It is therefore expected from Mrs Smith to adopt the changes that may incur from the
flexibility training and will involve stretching and lengthening her muscles by together helping
her in attaining a full reach to move the muscles at the time of performing exercises. This will
also help her in the reduction of any joint pain with a decreased level of stress. She will together
get the advantage of flexible training that will support her in the prevention of any sort of injury
occurred from an exaggerated pliability Rissel and et. al. (2012). It is where some initial sessions
of dynamic stretching is expected to increase the flow of blood along with the temperature of the
muscles that are working at the time of performing exercise. It is without losing the firmness of
the muscles that directly impacts upon the aerobics and exercises performed while resistance
training. Also, the process of developmental static stretch after the end of other related sessions
of training is proven to raise the entire flexibility of client's body. Likewise, performing static
stretch after workout is advantageous due to a warm and malleable contractile organ into the
neuromuscular system that assists in the attainment of better outcomes obtained from stretching.

ANY OTHER ADVICE GIVEN
Mrs Smith must follow the scheduled plan very strictly in order to reduce the weight. She
should avoid doing those exercises which are not planned for that day. It will disturb the whole
plan for that week. She must take deep breath after finishing the set of exercise. This will give
her some time to get prepare for the next exercise. The aim is to reduce the weight and to
increase the muscle weight, so she should do the exercise in the defined sets which will include
10-12 reps. Mrs. Smith must eat the diet which is given in the plan (Spencer and Fehl, 2012). She
have to avoid junk food to reduce the weight more fast. To reduce the risk of client's relapsing,
behaviour change strategies can be used. Some motivational interviewing can be done so that she
will feel more energetic. All these will be very helpful in improving the self efficacy and self
esteem of the client.
RECOMMENDATIONS FOR THE NEXT 6 WEEKS PROGRAMME AND REASONS FOR
PRESCRIBING IT
It is strongly recommended that after the completion of the training program of six
weeks, the client should undergo the base line of fitness tests and body mass index have to be
calculated, so that it will be easy to know how much weight she lost. This will also measure the
effectiveness of the plan (Stanley and et. al., 2011). If Mrs Smith had followed the plan very
strictly, then she will see some kind of improvement in her body. This plan will also improve the
personality of the client as as individual. The positive changes will keep her motivated, so that
she can keep on doing the progress. It is also recommended that client should not skip the
exercise, because it will not give the full benefit of this six week plan.
The next plans for gaining proper fitness will be based on the new elements which can be
used by the client in order to loose body fat and gain muscle weight. Apart from this, alternate
methods of work out can also be used, like high intensity interval training ad some aerobics
exercises (Yildirim and et. al., 2010). These kind of intense exercise can be used for the next
plan, because the client is not new to the training exercises and it will definitely increase the
benefits of slow or moderate level of aerobics exercise. Further, it is essential that client must
remain motivated for doing the work out. It will keep her body healthy and physical appearance
more attractive and positive.

REFERENCES
Books and Journal
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