Karvonen Formula and fitness plan

KARVEVON FORMULA AND FITNESS PLAN

KarvonenFormula and fitness plan

Nameof the student

Institutionaffiliation

Casestudy 1

TargetHeart Rate= ((max HR − resting HR) × %Intensity) + resting HR=((167-90)×35%) +90=117bpm

12WEEK FITNESS PLAN

MONTH 1

Monday or the 1st Day-

  • Triceps dip (15 x 3)

  • Bicep locks +5-10% lbs (10 x 3)

  • Chest force down (10 x 3)

  • Include Inclined Push-Ups (15 x 2)

  • Practice Dumbbell Wrist Curls (10 x 3)

TUESDAY / WEDNESDAY

  • Side Push-ups (15 x 2)

  • Leg Lifting while hanging (15 x 2)

  • Squats (15 x 2)

  • Swish Ball Crunches (50 x 1)

THURSDAY /FRIDAY – ARMS/CHEST

  • Chest Push-ups (10 x 3)

  • Dumbbell Row (10 x 3)

  • Tricep Dips (10 x 3)

MONTH 2

MONDAY

  • Push-ups (10 x 3)

  • Overhead Dumbbell Extension (10 x 3)

  • Dumbbell Row (10 x 3)

  • Dumbbell External Rotation (10 x 3)

TUESDAY

  • Knee to chest stretches

  • Hamstring Flexor

  • Kneeling Hip Flexor,

  • Quad Stretch,

  • Backswing stretch

  • Kneeling Hip Flexor,

WEDNESDAY

  • Squats in the lower body (10 x 3)

  • Chest Push-ups (10 x 3)

  • Leg lifting (15 x 2)

  • Swiss Ball Crunches (30 x 2)

THURSDAY and FRIDAY

  • Lat Pull Downs (10 x 3)

  • Seated Row (10 x 3)

  • Overhead extension of a Dumbbell(10 x 3)

MONTH 3

MONDAY

  • Inclined Press-ups(10x 3)

  • Curling the Dumbbell (10-8-6 x 3)

  • Curling the hammer (12-10-8 x 3)

  • Press down of the triceps -10-8 x 3)

TUESDAY/WEDNESDAY

  • Lat Pull Downs (10 x 3)

  • Reverse (10 x 3)

  • Seated Row (10 x 3)

  • Extending the Dumbbells overhead+5-10% lbs (10 x 3)

  • Woodchopper (10 x 3)

  • Kettlebell Swing (25 x 2)

THURSDAY

  • Rhomboid Stretch,

  • Gluteus Stretch,

  • Hamstring Stretch.

  • Rotation of the hip while seated

  • Twisting the spine

FRIDAY

  • Kettle bell Squats(10x 3)

  • Leg Press(10-8-5 x 3)

  • Oblique push-ups (10 x 3)

  • Triceps dip (20 x 1)

Professionalresponsibilities

  • Comprehensive data collection and verification

  • To discuss nutritional strategies and supplement recommendations

  • Client motivation to high levels

Fitnesstests

Itwill comprise severaltests&nbspthat&nbspmeasure&nbspthe&nbspessential&nbspactivities&nbspof&nbsptheday.&nbspThese&nbspwill include the following Chair&nbspStand,Curling arms 3.&nbspA 2&nbspMinute&nbspStep&nbspTest 4.&nbspChair&nbspsitand stretch,&nbspPush-ups and lastly a test on back scratch.

Theclient will be provided with clear per protocol instructions andcarefully guided on the performance of each.

Evaluationfor each will be done based on the checklist and scored against eachitem.

Datacollection will be mainly observational

Thisprogram will safely address the clients’ needs without adverselyaffecting the body physiological systems and help the customer makesignificant progress in her health.

References

Fotiadis,D I, Konstantina S N, Sornanathan, L, &amp Khalil,&nbspI.(n.d.).&nbspFitnessmonitoring system based on heart rate and Sp02 level.IEEE Computer Society (Greece.