Case Study

Case studies

Liz is a 53 year old new member at your athletic club. Liz has scheduled an assessment and interpretation session with a fitness specialist (you). What do you suggest for her goals? Design a 12 week program for Liz, and arrange to meet with her again at the end of the 12 weeks. What test will you have her perform at this follow-up meeting? Her results are as follows:

BMI = 31

VO2 max (est.) = 35th percentile for age and sex

Muscular strength = 31st percentile for age and strength

Marge has been going to the campus rec center off and on for 2 years. Sometimes she lifts with her friends, but no one has ever properly taught her how to lift. Marge is not happy with her lack of progress. Through some introspective time, Marge has realized she is better at staying on top of things when she has clear, defined goals. She wants to get stronger and gain a little muscle mass. She can go to the rec center four days a week, for about 1-1.5 hours each visit. How are you going to assess Marge’s strength and fitness, and measure her progress? How are you planning Marge’s cycles? What sets, reps, volume, and intensity are you using? In addition to Marge’s goals, what other exercises to you recommend and why? (think overall health) What order of the exercises do you recommend? Design the first 12 week mesocycle for Marge.

Charles is a 39 year old recreational runner. Over the past 20 years, he has run distances from 5K to half marathon. He reads Runner’s World and has a general idea of running workouts, but has never put together a specific plan for himself. He runs 4-5 days per week, and sometimes tries the speed workouts and tempo runs he reads about in Runner’s World but isn’t confident in his ability to design a training plan for himself. He also does a 10 mile long run once per month. In 14 weeks it is his 40th birthday and there is a local half marathon on that day. He would really like to PR (set a personal record) for his birthday, preferably by at least 3 minutes. He is convinced that this is doable because he has never really done much formal training, and that if someone could tell him workouts to get faster and improve his endurance he would be able to meet this goal. Design a testing plan for Charles and a training plan for the next 12 weeks (assume he will taper for the two weeks between your training plan ending and his half marathon day).

(NOTE: I am well aware that there are pervious students’ answers circulating around the students and back channels. Do not use previous answers, in part or in full. It is often obvious when you do! Consequences? You are plagiarizing and will receive a zero on the assignment).