Workout plan 2

Name of the Student
Professor’s Name
Fitness
31st December 2015.
WORK OUT PLAN
Description of the Subject
The workout plan is for Chad, who is an avid golfer with the age of 55 years. He is a male and is 6 feet 2 inches tall with a body weight of 180 pounds. Chad has a body fat % of 20%. His goal is to improve upon his game and to get started with a training program. Chad has regularly exercised for the past 8 years and is keeping good health. However, the history suggests that he engaged in aerobic fitness program while he rarely performed resistance training.
Baseline Parameters
The present Body Mass Index of the individual is 23.11. This suggests that the BMI is normal and the person does not suffer from underweight or overweight.
The BMR of the individual is 1721 calories per day
The estimated maximum heart rate of the individual is 165 beats /minute. The heart rate reserve at 60% of estimated maximum heart rate of the individual is 131 beats /minute while the heart rate reserve at 80% of estimated maximum heart rate of the individual is 148 beats /minute.
Professional Requirements
Medical clearance was obtained from the house physician of Chad. His blood pressure was within normal limits. However, he was a mild diabetic, but the physician approved the proposed training programs. The training goals of Chad would be tailored to increase the lean body mass and the flexibility and muscle strength of Chad. Therefore, a training program based on resistance training should be incorporated.

Resistance training will not only improve the muscle strength of Chad for hitting the ball but will also help in decreasing injury proneness. Further, it will help to increase the orientation of body balance, and co-ordinated movements. My fees for each training session would be 25$/hour, which would be communicated to Chad.

Methods of Assessment
The effective component for a fitness program would incorporate all the 4 assessments described below:
Body Composition test: This assessment helps to evaluate the proportion of lean body mass (fat-free body mass) and the proportion of boy weight composed of fats. The body fat % of the individual is 20%. Although the fat % is optimal for an average male, with the specific age and body weight, to reach the optimal fitness level the fat % should be lower than 17%. This will increase the lean body % to 83%. Increased lean body % will indicate that the muscle mass (comprised of proteins) is increased. Increased muscle mass will help to provide the power to the individual, for hitting the ball during the golf game.
Flexibility test: Flexibility is important because without flexibility the joints and the muscles may become stiff. This will hamper the mobility of the individual. Hence, the sit and reach test (sitting on the ground and reaching for the toes with alternate hands) was incorporated. The flexibility test indicated that Chad had pain in the lower back while reaching for the toes (DeLee & Drez 2003).
Cardiovascular endurance test: This test helps to assess the ability of oxygen-consuming capacity of the individual. The more is the cardiovascular endurance; the better is the oxygen-utilizing capacity of the exercising muscle. Cardiovascular endurance is required for Chad to sustain the golfing session. The 12 minute Cooper test was introduced to find out the maximum aerobic power of the individual. The VO2 max of Chad was 5 liters/min. This indicates that Chad has the fair amount of aerobic fitness.
Muscular endurance: Muscle endurance indicates the ability of the muscles to contract for extended periods of time. This test helps to assess the strength of muscles of the individual. The muscles must be trained with lighter weights with 20-25 reps. The endurance test indicated that Chad was not having an optimal muscular endurance( Delavier 2001).
Thus, the training goals of Chad would be tailored to increase the lean body mass and the flexibility and muscle strength of Chad. Therefore, a training program based on resistance training should be incorporated. Resistance training will not only improve the muscle strength of Chad for hitting the ball but will also help in decreasing injury proneness. Further, it will help to increase the orientation of body balance, and co-ordinated movements.

Proposed Training Program
Mesocycles Training Program and Reps (Lon 2005, Schoenfeld, 2002)
Week 1-3 Face the corner (wall) squat at 80% 1RM, with 30 sec rest, 2-2-2 tempo.
Push up at 80% 1RM, with 30 sec rest, 2-2-2 tempo.
Pull up at 80% 1RM
Jump rope 30 sec then rest for 30 sec repeat 3 times
Week 4-6 leg lowering 5 reps/leg with 10 sec rest
Deadlift with 2 sets of 8 reps with 8RM load and 30 sec rest
Face the corner (wall) squat at 60% 1RM, with 30 sec rest, 2-2-2 tempo
( all the 3 above repeated for 2 times for all 7 days)
Week 7-9 Arm bar with 3 reps /side and 10sec rest
Deadlift with 2 sets of 8 reps with 8RM load and 30 sec rest
Face the corner (wall) squat at 60% 1RM, with 30 sec rest, 2-2-2 tempo
( all the 3 above repeated for 2 times for all 7 days)
Week 10-12 Leg lock hip lift 5 reps per side with 10 sec rest
Reverse lunge 8 reps per leg with total body weight as the load and 30 sec
Arm bar with 3 reps /side and 10sec rest
Deadlift with 2 sets of 8 reps with 8RM load and 30 sec rest
Face the corner (wall) squat at 60% 1RM, with 30 sec rest, 2-2-2 tempo
( all the 3 above repeated for 2 times for all 7 days) rest

Nutritional Requirement

The training needs of Chad suggest it would be a moderate exercise program, which is in line with the golfing requirements. The calorie requirements would be 2914 calories.
60% should be derived from carbohydrates
25% should be derived from proteins
15% should be derived from fats
The fat requirement is kept low owing to decrease the fat % of Chad to optimal levels of fitness and the protein content should be increased for increasing the lean body mass and also to prevent muscle wasting due to the mild diabetic profile of Chad.
Food Groups Requirements for Chad (portion size) Estimated Calories
Whole grains
Refined grains 5
6 500
600
Fish and meat products 4 320
Milk 6 500
Green leafy vegetables
Non-green vegetables 5
5 200
200
Fruits
Fruit juice 2
2 100
200
Pulses 4 320
Total 2940
Works Cited
Delavier, Frederic (2001). Strength Training Anatomy. Human Kinetics Publishers
DeLee, J; & Drez, , D. (2003). DeLee & Drez’s Orthopaedic Sports Medicine; Principles and Practice. Philadelphia,Pa: Saunders
Lon Kilgore (2005). “Squat”. Starting Strength. The Aasgard Company. pp. 46–49
Schoenfeld, Brad (2002). Sculpting Her Body Perfect. Human Kinetics Publishers