You have to create a project part 3 regarding those 2 projects that I did earlier before, (everything is provided in the files) Here are my teacher recquirements :
Students will complete their program designs based on the assigned scenario and feedback received from PTr Project Parts 1 & 2.O (Attached below in one file with the feedback of my teacher on the bottom, in the end)
overview: Students will create and defend a three-month exercise program.
Instructions:
See in the 1 file below
Download and review the attached document.
Utilize the appropriate scenario to complete the program.
Also creat and powerpoint presentation that discusses all aspects to the project (e.g. client history, assessments, and program).
PTr Project: Part 3
Overview:
Students will complete their program designs based on the assigned scenario and feedback received
from PTr Project Parts 1 & 2. Note: The final exam period will consist of program presentations and
defense however, the program must be submitted by the due date in Blackboard.
Instructions:
Read the feedback provided in Blackboard regarding Parts 1 & 2 of the project.
Create your programs based on client goals, assessments, and desires.
For this portion of the project, I expect a well-rounded program that would be adequate to
reach the SMART goals you and your client have created. Specifically, your group will:
1. Create a three-month program for the client.
2. Be sure to provide appropriate FITT-VP in the program.
3. Your group will submit the three-month program created in Blackboard.
4. Your group will also need to create a presentation to discuss the program design. The
presentation should provide the following information:
? Client pre-participation information (e.g. health history, lifestyle, desires, etc.)
? Client assessments with results and normative data
? SMART Goals that were established based on client information and
assessments
? The program, divided into slides as needed. (e.g. one slide for weeks 1-2)
5. During presentations, students will be required to critique their peers programs and
develop at least one question to ask a group after their presentation has been
concluded. It will be the responsibility of the presenting group to answer and defend
their program.
Submission:
You will submit the following through blackboard:
1. The three-month program created for the client.
2. The PowerPoint presentation to be completed in-class during the final exam period.
Grading Criteria:
Each student submission will be graded on:
Program
(40%)
Unsatisfactory
Fails to provide
program, program
contains
significant flaws,
or no client
feedback is
provided.
Satisfactory
Provides a
program with
some flaws.
Usage of
assessment
data and
client
feedback is
Good
Provides a good
program that
would be adequate
for their client.
Usage of
assessment data
and feedback from
client is evident.
Excellent
Provides
excellent initial
program that
would be
adequate for
their client.
Usage of
assessment data
Presentation
Defense &
Interaction
(40%)
Student
interaction
(20%)
provided but
and feedback
lacks attention
from client is
to detail.
evident.
Presentation lacks Presentation
Presentation has
Presentation has
content,
has mostly
mostly good
good content,
organization,
good content,
content,
organization,
creativeness.
organization,
organization,
and
Presenters read
creativeness
creativeness.
creativeness.
off the slides, do
but is lacking Presenters read off
Presenters
not engage
in one or
the slides, do not
minimally read
audience, do not
more areas.
engage audience at off the slides and
successfully
Presenters
most times.
engage the
defend their
read off the
Successfully defend
audience at
program.
slides, do not
their program.
most times.
engage
Successfully
audience.
defend their
Somewhat
program.
successfully
defend their
program.
Individual student
Individual
Individual student
Individual
does not interact
student
contributes during
student excels
during their own
minimally
their own or peers during their own
or peers
contributes
presentations as
or peers
presentations.
during their
equally to other
presentations.
own or peers
group
presentations. members/students.
Project 1
For this group project, Courtnee is going to act as the interviewer to Kateryna. Below
includes the information that Courtnee has collected throughout the interviewing process
from Kateryna that pertains to the program that will be designed in order to meet Katerynas
wants and needs. The information will also include any family history, medical history, risk
factors, etc. that could potentially limit or ask for clearance prior to the clients participation
in the upcoming program.
Open-Ended Questions
1. What types of lifts as well as the frequency of these are you currently doing
specifically intended to train for tennis?
In terms of the tennis program, we do a lot of lifting with very little reps. This
includes goblet squats, football bar bench press, RDL, shoulder press, abs, split squat
lunges, etc.
2.
Do you believe that your current training program for tennis is helping you to get
stronger? Why or why not?
For me, these workouts and the weights I lift appear simple; I’d like to try something
new to gain strength. We perform only 5 reps every exercise with minimal weight,
which is insufficient for me.
3.
What kind of protein (foods, supplements, etc.) do you fit into your diet either daily or
weekly?
I consume a balanced diet rich in natural protein sources such as chicken breast,
turkey, beef, and eggs. I sometimes consume protein smoothies after a workout. I also
consume plenty of veggies and fruits in my diet.
4.
Have you ever lifted specifically for muscle gain before? If so, what exercises did you
notice you experienced the greatest gain from? If not, what strength exercises are you
familiar with and would be willing to try?
I occasionally go to the gym by myself. RDL, hip trust, hamstring machine, and
Bulgarian split squats have all helped to improve my leg growth.
5.
Will you be able to start this strength training program right away, or would you wait
until the tennis postseason? Why or why not?
I can begin our training method right now; I am excited to get spare time to improve.
The above questions were constructed and asked by the interviewer, Courtnee, and the
client, Kateryna, answered them directly below the initial question. These questions were
asked after the initial interview had been completed so that the interviewer was able to take
the provided information gathered in the pre-screening paperwork, to construct questions that
explored the client on a deeper level. This is helpful to the interviewer so that when it is time
to make the exercise program, she has more than enough information to produce exercises
that will benefit and motivate the client. These questions were presented to the client without
prior knowledge of the questions so that they would be answered honestly.
The first question allows the interviewer to get an idea of the current exercises that
Kateryna participates in that prepare her for the sport which she completes in. This
information is useful because Courtnee will be able to see which exercises Kateryna knows as
well as why the current exercises arent helping her gain lean muscle mass.
The second question piggybacks off of the purpose for the first question. It provides
Katerynas point of view regarding her personal insight as to why her current exercises may
not be giving her the results that she is looking for. This is useful to the interviewer because
when constructing the program the client will be participating in, Courtnee will know what
intensity, repetitions, and lifts to avoid due to the lack of benefit to the client.
The third question pertains to Katerynas current protein consumption. While the prescreening questions provided insight to the amount of protein servings per day Kateryna
currently consumes, it also asks for any supplements that the client uses for protein which is
useful and necessary when giving her recommendations according to the ACSM dietary
guidelines.
The fourth question is about the clients history in weight training programs. Kateryna
was asked if she had ever trained for gaining lean muscle mass before as well as what
exercises she used to do, so that Courtnee could use this information when building a
program designed for her to gain muscle mass. This information is useful because if she is
already aware of some lifts that helped her in the past, then the interviewer can build a
program based around those key lifts.
The fifth and final question is a necessary question due to the fact that the client is a
current athlete in season and the instructor must know if the client is able to participate in a
separate program built specifically to gain muscle mass outside of a training program
designed for tennis. This is useful information for the interviewer so that she is able to start
putting together a strength training program designed specifically for Kateryna.
Pre-Participation Health Information
Current PA/Exercise Levels: Kateryna participates in physical activity at a moderate
intensity for a minimum of 30 minutes a day for 3 or more days per week for the past
3 months.
Current/previous signs and symptoms of underlying cardiovascular, metabolic, and
renal disease: none
Known cardiovascular, metabolic, or renal disease: none
Desired exercise intensity: Katerynas likes long exercises that are also performed at a
vigorous intensity because she is very competitive and enjoys working hard.
Medical History
Medical diagnosis(es) and history of procedures: none
CVD risk factors: none
Known diseases that may impact exercise participation: none
Current issues that may impact participation: none
Family history: There is no indication of any disease, conditions, or risk factors in
Katerynas family history.
Orthopedic issues, Pregnancy, Injury, Stress, etc.
History of symptoms: none
Recent illnesses, hospitalizations: none
Current medications: none
Habitual activities (tobacco, caffeine, alcohol, drugs): none
Exercise History
Kateryna exercises outside of normal work and daily responsibilities at at least a
moderate intensity for at least 20 minutes 5 or more times per week and would classify her
physical fitness as a 9 out of 10.
Work History
Katerynas job of being a college tennis player also requires a great deal of physical
work and she has exercised and played sports regularly for over 10 years of her life.
Diet/Dietary Habits
Kateryna consumes on average 2 servings of fruit, 3 servings of vegetables, no
servings of grain or cereal products, 3 servings of protein, and 3 servings of dairy products
per day. She also has a very low intake of fat and oil and emphasizes low fat dairy products
and whole grain, high fiber grain or cereal products.
Goal Setting
The interviewer and the client were able to form a SMART goal for the client,
Kateryna. Her goal is to gain 2-4 pounds of lean muscle mass in two months. This goal can
be measured by keeping a record of weight increase in the key lifts that will be incorporated
into her training program such as squat, deadlift, bench press, etc. compared to her overall
body weight gain that will be recorded at the end of each week on a scale. This goal is
achievable because a regular person is able to gain around half of a pound of muscle per
week (when trained correctly) and so she should be able to gain 2 at least pounds and at most
4 pounds by the end of a two month (~8 week) period. This is relevant to the client because
she is looking to improve her overall strength and physical fitness. The goal can be obtained
in two months when followed and monitored regularly.
Short and Long-Term Goals for the Client
1. Complete at least 3 strength related lifting sessions per week for the next two months.
2. Increase in the number of sets by 1, or repetitions by 2, in the key exercises (squat,
deadlift, bench press, etc.) every two weeks for the next two months.
3. Increase her one rep max in the three listed key exercises: squat, deadlift, bench press;
by 15-20% by the end of a 6 month period.
Potential Barriers
The first potential barrier for the client reaching this goal is maintaining the minimum
of 3 lifts per week. This is due to lots of traveling she is expecting for the next 3 months
because of being on a college tennis team. In order for Kateryna to still consistently work
towards gaining muscle mass when on the road, Courtnee can have her visit the hotel at
which she will be staying and report back to her on the available equipment in the fitness
center so she can adapt Katerynas lift to what they provide. These lifts may be limited to
squats with dumbbells, push-ups, pull-ups, DB rows, DB lunges, DB shoulder press, DB
chest press, etc.
Along with the first barrier, traveling may cause Kateryna to eat an irregular diet and
cause her not to get the recommended amount of protein per week according to the ACSM
dietary guidelines for young adults. In order for the client to reach the ACSM dietary
guidelines while on the road, Courtnee will recommend that she reach out to her coach and
ask where they will be eating prior to each upcoming road trip so that she may review the
menu before arrival and try and get the best each place has to offer.
It might be hard for the instructor, Courtnee, to consistently track the clients gain in
her lifts because not only will Kateryna be traveling on some weekends, but so will Courtnee
due to also being involved in college sports. If we are unable to meet at the end of each week
to record Katerynas progress in each of the main lifts, Courtnee will have the client record
her attempts in each lift and send them to her so that the instructor might still be able to see
her increase in weight, sets, or reps. Courtnee will also have her weighed when they are able
to meet in person if the client is unable to do that on her own, and if she is, the instructor will
have the client take a picture and send it to her at the end of the week if they are unable to
meet in person.
Submission & Reflection
i.
How well did you actively listen? How do you know? Do you feel your
client knew you were interested/not interested in what they had to say? I believe that I was
efficient in actively listening to my client. I know I was efficient because I came to our
meeting prepared with all of the pre screening paperwork ready for her to fill out and was
able to answer any questions she had regarding the information. I also came prepared with
open ended questions to further get to know my client and these open ended questions
opened the door for deeper conversations that we were able to have. I believe that my client
knew I was interested because we had a very extensive conversation and she felt
comfortable opening up to me during the interview which led me to believe she trusted that I
was interested and listening to her.
ii.
Did you practice motivational interviewing? Were you proficient or do
you need some work? How will you improve? I believe that I did practice motivational
interviewing but just a very small amount. The reason it didnt need to do it much was
because my client is already very motivated to reach her goal. She already follows a great
diet according to the ACSM guidelines and is very active so she did not need to be
motivated to begin this workout program. I could use some work in my motivational
interviewing later in this process because while she is motivated while talking about
exercising, she might need help being motivated later once she actually starts the program.
I will improve on this by making sure I compliment her on her lifting progress and making
sure she knows when she has gained muscle mass or has set a new personal record in her
key lifts.
iii. How easy was it for you to pose open-ended questions? What are
some questions you failed to ask that would be of benefit? I found it to be slightly more
challenging to come up with relevant open-ended questions than I initially thought; however,
once I was able to construct my first question, the others seemed to come much easier. One
question I should have asked is her reasoning for wanting to gain lean muscle mass and
what her motivations toward this goal are. I also could have asked how exercising makes
her feel physically and mentally to better understand the positive and negative effects that
exercise has on my client.
iv. How will you improve the areas you are lacking? In order to work to
improve on the areas in which I am lacking, I will read more about the interviewing process
in our textbook and maybe even watch a few interviews on YouTube to understand the
process on a deeper level. Then, when we are able to meet again, I can ask the questions I
failed to provide in our last interview. I will also learn more about my client on how they are
motivated or how they feel the most comfortable to talk so that I can improve on my
conversational skills.
b. Clients: Critically appraise the interviewer(s) performance during the initial interview.
i.
How well did they actively listen? How do you know? Do you feel they
were interested/not interested in what you had to say?
It was exciting for me to attend this interview. I listened and responded to the questions with
great attention and interest. My instructor seemed to pay close attention to my replies to
each inquiry.
ii.
Did they practice motivational interviewing? Were they proficient or do
they need some work? How could they improve?
My interviewer was well-prepared and had the answers to all of my questions, which made
me feel motivated.
iii. Do you feel the posed open-ended questions were helpful? What are
some questions they failed to ask that could be of benefit?
It was interesting for me to be at this interview . I listened and answered the questions with
great attention and interest. It seemed to me that my coach was very attentive to my
answers to each question.
My coach sounded very motivational to me, I could see that she was prepared for this
interview and knew the answers to each of my questions. I think she asked all the questions
for me that I needed. They were helpful and basically took a lot of information I needed.
Project 2
Personal Training Project: Part 2
For the personal training project part 2, Kateryna Rudenko will act as the client and
Courtnee Cash will be acting as the trainer. The trainer implemented the submaximal bench
step test, the modified push-up test for upper body muscular endurance, the 3-site skinfold
measurements, and the BMI and circumference measurements for the client. Based on the
assessment results, the clients previously created SMART goal was modified to better suit
the client by implementing the results of these assessments into the overall goal. While
discussing the assessments and their results, the modifications to the SMART goal will be
justified and the new SMART goal will be included at the very
end.
Assessment 1: Submaximal Bench Step Test
The 3 minute submaximal bench step test is a cardiorespiratory fitness test that was
chosen for the client by the trainer because even though Katerynas specific goal is to
improve her strength and build lean muscle mass, it is still important to have a baseline
understanding of her cardiorespiratory fitness.
This is important information to know because it is important that Kateryna still
implements aerobic exercises (cardio) into her exercise program to maintain a healthy
lifestyle aside from resistance training to build muscle. This test was appropriate for my
client because she is a student athlete and because she is in season, she does not need to
perform a taxing assessment or one that is time consuming and this test doesnt take too much
energy or time from her hands.
For the 3 minute step test, the client started with a resting heart rate of 64 beats per
minute which was recorded by the trainer. Following the step test, the clients heart rate was
taken within 5 seconds of the conclusion on the test and her post exercise heart rate was
recorded at 124 beats per minute. With those numbers, the trainer then calculated her
estimated VO2max (ml/kg/min) which was 42.91. For a 21 year old female, this puts her in
the 70th percentile which means that the client has a higher VO 2max than 70% of the females
in her age group. This VO2max is also classified as a good VO2max for her sex and age.
The trainer informed the client that she should aim to maintain her VO2max and that
she continue to exercise her cardiovascular system so that she could start to slightly increase
the duration or intensity of her cardiovascular exercises in order to continue to improve and
even get into the excellent category for her VO2max in the future.
The results from this test will not change the clients SMART goal, but the trainer has
to ensure that the client has a strong overall initial fitness level before prescribing a workload
for gaining muscle mass that is too taxing on her untrained body. Because she had good
results for this assessment, the trainer can start to develop a resistance training program for
her without having to make modifications due to a low initial fitness
level.
Assessment 2: Modified Push-Up
Test:
The push-up test was chosen for this client in order to assess her current upper body
muscular endurance. The client is looking to improve her muscular strength and build body
mass, but before Kateryna can start her strength building program, it is important for the
trainer to understand her current muscular fitness level.
This test is also appropriate for the client because as stated previously, she is a college
athlete and needed a test that could be conducted in a timely manner and that required no
equipment to set up.
The client was able to complete 37 modified push-ups for this test. This put her in the
excellent category for women in her age range which is an amazing score.
The SMART goal doesnt need to be modified based off of this assessment, the
muscular endurance test was just for the tester to get a better idea of Katerynas initial level
of muscle training before getting started on building lean muscle. The trainer advised her that
her muscular endurance is exactly where she wants it to be and that because her endurance
has been previously developed, they can move on to start resistance training to build lean
muscle mass towards her SMART goal. The trainer will be utilizing the results from the
muscular endurance test by making adjustments to the volume, intensity and rest periods
within the training program that is being developed to help the client gain muscle while
minimizing her risk for
injury.
Assessment 3: 3-Site
Skinfold:
The 3-site skinfold test was needed for the tester to calculate Katerynas current body
fat % and muscle mass percentage. This information is important to know in order to track
Katerynas lean muscle mass growth throughout the process of her strength training program.
Kateryna had 3 trials recorded from each of the 3 skinfold sites and the average of
each site was calculated by the trainer. For her triceps, her average was recorded at 12mm.
For her suprillai, she had an average of 5mm. For the thigh, she averaged 19mm. Her body
weight was also taken and measured at 123.2 pounds.
The tester then took these measurements and used them to calculate her body fat %
and found that she had 15.19% body fat. Her fat mass was calculated to be 18.71 pounds and
her lean body mass was calculated to be about 104.48 pounds which makes her 84.81% lean
muscle mass. This classified her in the good category for women her age.
With these results, the trainer explained that they will use these numbers to track her
progress in growing her muscles during her resistance training program because as she grows,
her lean body mass should increase and her skin should get tighter. This changes the
measurement section of her original SMART goal and modifies it from only tracking her
progress through overall weight gain and the ability to push more weight, to adding a more
reliable method of tracking progress by tracking her 3-site skinfold measurements weekly.
These measurements will allow the tester to track where the gains are coming from and also
make sure that she is building all around muscle and not just improving her lean muscle mass
in one muscle group.
Assessment
4: BMI and Circumference Measurements:
The circumference measurements were taken as another progress tracker as the client
grows her muscles. Her hip measurements should grow as the muscles in the line of
measurement are getting stronger and fuller. This test is also quick and easy to administer for
the clients time constraints.
Her height, weight, hip, and waist measurements were taken in three trials and the
averages were calculated by the trainer. Her weight was recorded at 123.2 pounds (56kg), her
height was recorded at 172 cm, her waist circumference was 68 cm, and her hip
circumference was 91 cm.
Using these numbers, her waist to hip ratio was recorded at .75 cm and her BMI was
18.93 which put her in the normal BMI category for women her age and and the moderate
category for her waist to hip ratio.
This test will modify the clients SMART goal by making improvements to the goals
measurement methods. Instead of only keeping a measure of gaining weight and the clients
ability to push more weight on key lifts, the circumference measurements will help the tester
track where the clients weight gain is coming from by having the ability to track the clients
body gains in cm.
Her Revised SMART Goal
and Short/Long-Term Goals:
Kateryna wants to gain 2-4 pounds of lean muscle mass in two months. This goal can
be measured by keeping a record of weight increase in the key lifts that will be incorporated
into her training program such as squat, deadlift, bench press, etc. compared to her overall
body weight gain that will be recorded at the end of each week on a scale. This goal is
achievable because a regular person is able to gain around half of a pound of muscle per
week (when trained correctly) and so she should be able to gain at least 2 pounds and at most
4 pounds by the end of a two month (~8 week) period. This is relevant to the client because
she is looking to improve her overall strength and physical fitness. The goal can be obtained
in two months when followed and monitored regularly.
Original Short and Long-Term Goals for the Client:
1. Complete at least 3 strength related lifting sessions per week for the next two
months.
2. Increase in the number of sets by 1, or repetitions by 2, in the key exercises
(squat, deadlift, bench press, etc.) every two weeks for the next two months.
3. Increase her one rep max in the three listed key exercises: squat, deadlift,
bench press; by 15-20% by the end of a 6 month period.
Her Revised SMART Goal and Short/Long-Term Goals:
Based on the results from the chosen assessments, the client’s SMART goal will need
to be revised. The revisements to her goal will be mainly affecting the SMART goals
measurements section because based on the results from the assessments, the trainer has
found that there are better methods of tracking the clients progress towards achieving her
goal.
The new SMART goal is: Kateryna wants to gain 2-4 pounds of lean muscle mass, or,
increase her current percent of lean muscle mass from 84.81% to 86-88% in two months.
This goal can be measured by keeping a record of weight increase in the key lifts that will be
incorporated into her training program such as squat, deadlift, bench press, etc. compared to
her overall body weight, circumference measurements, and skinfold measurements that will
be taken and recorded at the end of each week. This goal is achievable because a regular
person is able to gain around half of a pound of muscle per week (when trained correctly) and
so she should be able to gain at least 2 pounds and at most 4 pounds of lean muscle mass by
the end of a two month (~8 week) period. This is relevant to the client because she is looking
to improve her overall strength and physical fitness. The goal can be obtained in two months
when followed and monitored regularly.
Katerynas original short and long-term goals still agree with her revised SMART
goal and will not need to be changed. The original goals still contribute to the overall
objective of gaining 2-4 pounds of lean muscle mass, or, increasing her current percent of
lean muscle mass from 84.81% to 86-88% in two months and are not affected by the results
of the assessments.
These are feedbacks from my teacher about project 1:
Questions: Q3: What about carbs? A client who eat sufficient protein but not enough carbs can
experience less efficient workouts as well. The question itself is fine, in this case it may be just as
important to provide a more generic question regarding diet or specifically include protein, carbs, and
fats.
Goals: Gaining 2-4 lbs or muslce should be measured via body composition. We can gain some
strength without gaining muscle. If working on gaining strength, would more repetitions per set be the
best way? (we’ll discuss in this in class at a later date).
These are feedbacks from my teacher about project 2:
Just keep in mind the inherent limitations of the bench step test for an athlete, it will either under or
overestimate their true VO2max value.
My one issue with the push-up test is how you will use the results for programming. Did
it really provide useful information for programming for strength/hypertrophy (e.g. where to start the
intensity for an exercise), or did it just let you know that the client’s muscular endurance is good?
Body composition should not be taken weekly, body weight should. Body comp should be assessed
at least month by month (preferably after 2-3 months).
For muscle growth, remember the traning principle of diminishing returns.
Does the client already know their 1RM on the squat, DL, and BP? Why weren’t these measured?
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