Question

Jocko Johnson

Age	Gender	Height	Weight	Body Fat %
30	Male	73 inches	200	18

Jocko was an athlete in high school playing a variety of sports including football, track (100- 400 meter events) and baseball. He has come to you because he has recently had his 30 th birthday and wants to get back in shape. While he is in decent shape already, Jocko wishes to get in excellent shape with an eye on perhaps competing in a local bodybuilding show in the future.

CLIENT CALCULATIONS

Use the information above to calculate the following. Only the final answer is required. You do not need to show full calculations.

1. What is the client's BMI?
2. What is the client's BMR?
3. Using the Karvonen formula, what is the client's target heart rate at 60% and 80%?

ASSESSMENT, TRAINING, AND NUTRITIONAL STRATEGY

Using the information above, address points a-c.

1. Discuss fitness tests or methods of evaluation that should be used to assess the client, providing rationale for your recommendations. Be sure to address the specific conditions presented by your client.
2. Provide a detailed, comprehensive, 12-week periodized training pro- gram, including specific sets, repetitions and exercises, utilizing an integrated approach.
3. Discuss nutritional strategies and supplement recommendations with a rationale for your choices.

Sample Case Study Response

The case study provides an opportunity for you to put your fitness knowledge into practice and design a program for a sample client. Think of the case study as your first paying client. Give as much detail as someone new to fitness would need. In addition, provide the rationale for each of your decisions as if you were discussing the program with educated fitness professionals.

The following provides a formatting approach that you can use when structuring your answer. Please note, however, the content serves as a minimal representation of what is expected. To prove your competency in program design, you will need to provide greater detail, as well as rationale for your program decisions. If you have any questions about comprehensive program design, feel free to contact Educational Support.

A. While Jocko may appear to be a dream client on the surface, I realize that his athletic background and mid- life crisis that brought him here will probably lead to more than a little impatience on his part. At my initial consultation I would explain to him that I would need at least a three-month commitment from him to ensure his getting started on the right foot. In my experience most clients need about this long to really get in the swing of things and start seeing some results. At this time I would establish my fees, get him signed up and give him a health history questionnaire to fill out for our next meeting.

After this I would set up our first appointment. I would plan on having enough time in the first session to have him complete a release of liability form and go over his health history questionnaire. If he had any red flags or other concerns we would hold off on training until I had spoken to his doctor and he had gotten a doctor’s release. Otherwise we would get started on the enclosed program. Before starting I would do circumference, bodyweight and bodyfat percentage measurements so we can track his progress.

B. I would follow the enclosed program (see program on the following page) for a few reasons. First, the first mesocycle is a low volume, low intensity one that is designed mainly to increase tendon and ligament strength and allow him to get back in the groove of working out without asking too much of him and discouraging him. After a foundation has been set I would want to increase the intensity and volume levels resulting in a routine geared towards muscle growth. Next I would work on limit strength by introducing a mesocycle that had very high intensity levels and moderate volume. We would then reassess his goals and see where to go from there.

C. My nutritional strategy for this client would consist of 5 high calorie days and 2 low calorie days. I would suggest he follow a 1-2-3 or 1-2-4 macronutrient ratio depending on his metabolism and mesocycle. The higher intensity mesocycles would warrant more carbs, while the lower intensity one’s would not need as much fuel. I would suggest he get around 160 grams of protein a day and get his fat from “healthy” fats such as olive oil and hemp seed oil. The easiest way to estimate his daily caloric requirements is to have him keep a food log for a few days and see where he is at now. It will be much easier to make adjustments to his diet if I have a reference point.

Step 1: Determine body composition.

Step 2: Determine daily caloric expenditure range for training days and non-training days and for competition days.

Step 3: Determine the bioenergetics the sport primarily demands for peak athletic performance; Athlete- Type; Anaerobic - Immediate Energy System; Anaerobic Glycolytic; Anaerobic Glycolytic - Oxidative Glycolytic; and Oxidative. Some examples of sports are included below.

Step 4: Determine daily protein intake estimate and the foods and supplements to achieve it. Remember from your lessons that protein requirements can differ among different Athlete-Types and among individual athletes. This gives a scientific reason for making protein intake a priority for sports nutrition programs, in addition to other factors.

Step 5: Determine daily carbohydrate estimate and the foods and supplements to achieve it. Remember to plan for carbohydrate beverage intake before, during, and after practice and for sport events as appropriate. Modulate carbohydrate type and amount with meals and snacks to meet specific nutrition goals.

Step 6: Determine fat (essential fatty acids) intake estimate and plan, and select foods and cooking methods to achieve it. Keeping fat intake under 30 percent of total daily calories will be an ongoing skill to master. For certain sports, maintaining low fat intake during the season—between 15 and 20 percent of total daily calories—can be challenging and requires extra effort to make sure athletes are ingesting adequate amounts of the essential fatty acids: pnoleic and alpha-pnolenic acids. Add healthy sources of essential fatty acids in addition to EPA and DHA as required for health.

Step 7: Maintain proper fluid intake estimate to meet daily requirements, as determined by amount of physical activity, environmental factors, and specific athletic training, performance, and health needs.

Step 8: Determine the needs for using special sports nutrition and dietary supplement products.

Answer 1