Case Study Analysis: Developing Fitness Programs for ISSA Clients

This document presents two case studies analyzing the development of fitness programs for clients, as part of an ISSA (International Sports Sciences Association) certification. The first case study focuses on a client with high blood pressure and physical inactivity, detailing a 12-week periodized training program incorporating weight training, cardio, and HIIT, alongside nutritional guidelines. The second case study involves a client returning to exercise after a period of inactivity, with a similar 12-week program emphasizing strength training, cardio, and a focus on High Intensity Interval Training (HIIT). Both case studies include client assessments, the use of the Karvonen formula to determine target heart rate, BMI calculations, and personalized exercise routines designed to improve cardiovascular and muscular endurance, flexibility, and overall health. Nutrition recommendations are also provided for both clients, including guidelines on macronutrient intake, portion sizes, and hydration.

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

ISSA 7
Seated leg extensions 2 x10-8
Standing calf raises 2 x 10
Treadmill 20 min moderate
Wednesday
Free weights: 10lbs -15lbs-20lbs
Barbell upright row 3x 10-8-6
Dumbbell tricep kickback 2 x 12-10
Dumbbell curls 2 x 12-10
Machines:
Overhead press 3 x 12-10-8
Overhead pulldown 3 x 12-10-8
Seated row 3 x 12-10-8
Treadmill: 20min moderate
Friday
Jump rope 30sec
Burpees 30sec
Kettlebell swings 30 sec

ISSA 8
Wall balls (8lbs)
3 rounds, with a 1 minute rest in between rounds and 15 sec rest in between exercises.
Week 10-12
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.
High Intensity Interval Training
Monday/Wednesday/Friday
Round 1
Deadlift/upright rows/ shoulder press: 3 x 24 6lbs
Round 2
Shoulder shrugs/ bicep curls/ bent over rows: 3 x 24 (6lbs)
Round 3
Run in place / side to side alternating toe touches/ dumbbell lateral raises
Round 4
Jumping jacks/ side to side alternating knee ups/squats
10 sec rest between exercises and 1 min rest in between rounds.
Finish with static stretching.

ISSA 9
Week 1 was an introduction to equipment and exercises. For the 1st week I established
myself as a professional to the client, created a relationship, to make her feel comfortable and
build her confidence throughout the training.
Days: Monday, Wednesday and Friday.
Week 2-6 were focused on establishing a solid base of strength and cardio fitness.
Days: Monday, Wednesday and Friday.
Utilizing training in which sets, reps, intensity and duration are varied in order to ensure
the greatest effect of the GAS principle (General Adaptation Syndrome). Goal was to get her to
gain confidence with exercises, beginning with light weight, slow and gradual progression,
adding weight based on feedback and recovery.
Week 7-9 is a strength development and build fitness time. During this time weight is
increased on all exercises as reps are decreased. Jamie should have gained some strength and
stimulated some real muscle growth over the six weeks of training.
Keeping the heart rate elevated will help to reduce the maximum heart rate. Training will
effectively condition the heart both to lower maximum rate and also to strengthen it to hold near
maximum rates for extended time before fatigue ensues (Hatfield & International Sports
Sciences Association of Santa Barbara. 2008)
The final weeks for Jamie’s training focuses on HIIT (High Intensity Interval Training)
This will keep the heart rate elevated as well as burn fat and build muscle (Welk &
Meredith, 2010).
And just in time for her to get that new dress for her daughters’ graduations and to feel
proud with a new sense of confidence and better health.
Nutrition:

ISSA 10
1 Palm of protein of dense foods with each meal: red meat, chicken, fish, eggs.
1 fist of vegetables with each meal: kale, broccoli, spinach, cucumber etc.
1 cupped handful of carb dense foods with each meal: sweet potatoes, whole grains, bread.
1 entire thumb of fat dense foods with most meals: healthy oils, nuts and seeds.
Fruits for dessert or after exercise.
Water or tea.
Make sure to drink plenty of water!

ISSA 11
CASE STUDY 2
I gave Diana 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. . She used to
exercise fairly consistently (mostly jogging and light aerobic) before having kids. Ever since she
had her first child 9 years ago, she has not been very active. She is willing to spend the next 12
weeks doing what she can to change her body.
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 physically, according to charts and percentages, to help create proper program
(Hoeger & Hoeger, 2009).
Karvonen formula
220-age (37) - RHR 75 X (E.I) 0.70 + RHR 75=150bpm (maximum heart rate)
(EXERCISE INTENSITY) X 0.85=166bpm (maximum heart rate)
TARGET HEART RATE: 150bpm to about 166bpm
BMI: 5’5” = 65 inches tall, 165lbs.

ISSA 12
165lbs / 65in x 65in = (65 x 65 = 4,225) = 165/4,225=0.039x703=27.45 BMI
BMR 1,562 calories per day
Resting heart rate: 75bpm
The average resting heart rate of a woman 36-45 is about 74bpm-78bpm. If the heart rate is at 80
bpm or above that is considered to be in good condition.
Diana is only 5bpm under what is considered not good condition. We will work on getting her
heart rate level down, her endurance and build some muscle.
12 Week Periodized Training Program:
“Before and during every workout make sure to stay hydrated “
Week 1-3
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
(Using a 10lbs body bar) 2 sets x 10reps for each exercise
15 second rest between exercises
Upright rows
Bicep curls
Squats