Case Study for a Personal Training Client

Introduction

The exercise program for this client will be based on her training goals. The program will be designed to focus on the exercises that will help her to lose weight, improve the core strength, joint flexibility and the hip strength. This program will take 30 days and include two types of training. The resistance and functional movement training is the first type that will enable the client to lose some weight, and it is aimed at improving the client's mobility and stability. The second type is cardiorespiratory training which will focus on weight loss and give the client an opportunity to conduct personal training.

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The resistance and functional movement training will involve different exercises. These exercises include birddog, dirty dog, plank, side plank, and the glute bridge. These exercises strengthen the body parts such as the knee joints and the back, and they are important in creating body balance through improved flexibility and mobility (Collins, 2009). The table below shows the different exercises, their purposes, and the recommended repetitions, sets and rest interval to give the client the best results of training. The exercises will need 13-15 reps and a tempo of 3010.

The cardiorespiratory training will include the fast walks and dynamic stretches such as lunges, squats, sit-ups, and press-ups. The fast walks and joggings will take approximately 15 minutes for three days a week, and they will have a cool-down of 5 minutes. The dynamic strategies will be more intensive and they will take 30 minutes per session daily and may increase with time if the client's schedules allow. These dynamic stretches will have a cool-down of static stretching the hip abductors, calves, hip flexors and hamstrings. The client will be assigned some home tasks which include; a 5-minute fast walk, ten sit-ups, one plank, six birddogs, and eight press-ups. Through these types of exercises, the client will reduce weight successfully, attain joint flexibility, eradicate the back pains and strengthen the hip range of movement (Plowman & Smith, 2008).

Before beginning the training program, more information about the client is essential to maximize the results of the training and ensure the high efficiency of the program. I would like some information about the client's available time, exercise preference and budget. This information will help to develop a customized program for different customers and promote cooperation and customer comfort during the training session. Information about the client's occupation and sleep period is essential. The occupation enables to determine the activeness of a client while the period of sleep can affect the exercise thus the trainer needs to know, for him to come up with recommendations (Griffin, 2015).

Conclusion

Different activities can be used to assess the client's flexibility such as the knee/spine concern and her health. Push-ups and press-ups are important exercises to test the flexibility and strength of the spine. The beep and Bruce tests are recommended for the knee movements and mobility of the individual. Fitness tests are essential to enable the trainer to understand the client conditions and gauge the progress in the process of training (Gibson, Wagner, & Heyward, 2018).

References

Collins, P. (2009). Functional fitness: build your fittest body ever with Australia's body coach. Aachen: Meyer & Meyer Sports.

Gibson, A. L., Wagner, D. R., & Heyward, V. H. (2018). Advanced fitness assessment and exercise prescription. Illinois: Human Kinetics.

Griffin, J. C. (2015). Client-centered exercise prescription. Champaign: Human Kinetics.

Plowman, S. A., & Smith, D. L. (2008). Exercise physiology for health, fitness, and performance. Philadelphia: Wolters Kluwer Health.