Surname 1
Student’s Name
Professor’s Name
Course
Date
Periodized Training Program
The Karvonen formula is used to determine the target heart rate for a zone of training
(Franklin David and Bernard). For Diana, the minimum training rate is 220 minus 37, (age)
=183-75(resting heart rate) =108*0.60 (minimum intensity) +75(resting heart rate) =139.8. For
the maximum training, heart rate, 108*0.70+65=140. The training heart rate will therefore be
139.8-140 beats per minute.
Type of exercise Repetition Duration Sets Rest intervals
Bird dog 9 4 9 20 seconds
Dirty dog 12 3 10 30 seconds
Gluts bridge 12 3 15 40 seconds
plank 10 4 3 40 seconds
My responsibility as a trainer is to use my knowledge to design training programs that
help achieve the fitness goals of individuals. The client’s fitness level can be evaluated by
running a mile and also the aerobic function test and I can use tests and assessment to evaluate
the patient’s needs (Ignaszewski et al). The condition that was identified on client is that she was
overweight and she needed to lose the extra weight. I would advice Diana to eat more fruits
, Surname 2
every day, get enough sleep of 8 hours per day because lack of enough sleep leads to overeating,
teach herself to eat when she is hungry and to stop eating when she is comfortably full.
According to Diana’s body fat percentage, it is evident that she is obese and the
exercises will really help her in reducing the risk of obesity, heart disease and also high blood
pressure (She, et al 63). Nevertheless, aerobic exercises like walking can greatly reduce the risk
of getting osteoporosis. My program for Diana has addressed the problem of inconsistency which
may have been caused by fatigue, by introducing resting time between the exercises.
Student’s Name
Professor’s Name
Course
Date
Periodized Training Program
The Karvonen formula is used to determine the target heart rate for a zone of training
(Franklin David and Bernard). For Diana, the minimum training rate is 220 minus 37, (age)
=183-75(resting heart rate) =108*0.60 (minimum intensity) +75(resting heart rate) =139.8. For
the maximum training, heart rate, 108*0.70+65=140. The training heart rate will therefore be
139.8-140 beats per minute.
Type of exercise Repetition Duration Sets Rest intervals
Bird dog 9 4 9 20 seconds
Dirty dog 12 3 10 30 seconds
Gluts bridge 12 3 15 40 seconds
plank 10 4 3 40 seconds
My responsibility as a trainer is to use my knowledge to design training programs that
help achieve the fitness goals of individuals. The client’s fitness level can be evaluated by
running a mile and also the aerobic function test and I can use tests and assessment to evaluate
the patient’s needs (Ignaszewski et al). The condition that was identified on client is that she was
overweight and she needed to lose the extra weight. I would advice Diana to eat more fruits
, Surname 2
every day, get enough sleep of 8 hours per day because lack of enough sleep leads to overeating,
teach herself to eat when she is hungry and to stop eating when she is comfortably full.
According to Diana’s body fat percentage, it is evident that she is obese and the
exercises will really help her in reducing the risk of obesity, heart disease and also high blood
pressure (She, et al 63). Nevertheless, aerobic exercises like walking can greatly reduce the risk
of getting osteoporosis. My program for Diana has addressed the problem of inconsistency which
may have been caused by fatigue, by introducing resting time between the exercises.
