Periodization and Training Program Design: Case Study

Introduction

The Basal Metabolic Rate (BMR) is calculated by using the variables; weight, gender, height, and age(Muhamad et al.). The formula in ladies is different from that of men. In women, the BMR is calculated by using the following formula;

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BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

In Diana's case, her BMR will be:

655 + (4.35 * 165) + (4.7 * 5.5) - (4.7 * 37)

655 + 717.75 + 25.85 - 173.9

1224.7 is Diana's BMR.

The Body Mass Index (BMI) is a measurement of fat in the body based on the weight and height of an individual regardless of gender (Muhamad et al.). This measurement is mostly accurate on people under the age of 18 and 65 years. An individual with a BMI of below 20 is underweight. A BMI of around 20 and 25 shows a healthy individual. Overweight individuals have a BMI of over 25. An obese fellow is usually above a BMI of 30. To calculate Diana's BMI, the following formula will be used:

BMI = (Weight in Pounds / (Height in inches x Height in inches)) x 703

In Diana's case, her BMR will be:

(165 (5.5 * 5.5)) * 703

Diana's BMI is approximately 38. This means that her body condition is obese.

Karvonen formula helps an individual measure the target heart rate (HR) in the training zone (Ignaszewski et al. 38). With Diana's heart rate, the maximum and minimum heart rate can be used to determine the target heart rate. In a case like this whereby the heart rate is not indicated, an average of 70 beats per minute (bpm) is used.

Karven formula: Target Heart Rate = ((max HR resting HR) %Intensity) + resting HR

Diana's resting rate is not indicated and therefore a bpm of 70 will be used

Therefore, the maximum HR will be 80 and the minimum will be 60 and the resting HR will be the average of the two

Max HR= 220 (fixed figure) - 37 (Diana's age) = 183. At a percentage of 80, the maximum HR will be:

((183 - 70) x 0.8) + 70 = 160.4

Min HR= 220 (fixed figure) - 37 (Diana's age) = 183. At a percentage of 60, the minimum HR will be:

((183 - 70) x 0.6) + 70 = 137.8

Diana's training heart rate zone is therefore 137 - 160 beats per minute.

As an ISSA certified program trainer, I am obliged to consider the three major aspects: composition assessment, abdominal plank position test, and sitting-resting test (Bompa et al. 56). Diana's BMI and BMR indicate that she is overweight. Since she has an important reunion within 12 weeks' time, she requires that I design a program that will get her back in shape

Composition Assessment

This aspect involves body fat measurement based on Diana's waist line and height. Her waist line is at 38 inches, thus indicating high visceral fat in her body. This condition exposes her to obese related conditions. According to set standards, the program design should efficiently reduce the waist circumference to less than half of the body height.

Abdominal Plank Position Test

The standard time for this exercise is two minutes. In the initial stage of a program, this position should reduce body fat and tone Diana's body. Diana can only last 30 seconds in this position and therefore indicating that her abdominal muscle is weak with reference to the initial workout plan.

Works Cited

Ignaszewski, Maya, et al. "The science of exercise prescription: Martti Karvonen and his Contributions." Mindfulness-based therapy in the perinatal period (2017): 38.

Muhamad, Noorzaid, et al. "Recovering data from basal metabolic rate and body-mass Index." International Journal of Basic Medical Sciences and Pharmacy (IJBMSP) 4.2 (2014).

Bompa, Tudor O., and Carlo Buzzichelli. Periodization-: theory and methodology of training. Human kinetics, 2018.