Case Study Question #5
Fraternal Twins Mickey and Minnie Towns
Training with Sedentary Jobs
Timothy M. Murphy
Dr. Bosak
Two individuals have come up to me and asked for a workout to help them build
muscular strength with a running program for at least three times a week. Mickey and Minnie are
fraternal twins weighing about 130 pounds each. They have discussed that they have jobs that
make them extremely sedentary. The difference that Mickey and Minnie will have from working
out in many factors like the male and female factor with muscular growth. Working out with
Mickey and Minnie will give them great motivation for each other. The running aspect of the
workout will also take into factor what happens during the workout with flexibility (Powers &
Howley, 2018). The physiological differences and adaptation will have a greater difference
between the two. I will start the workouts with testing of both their muscular strength and
endurance to see where they are and running will be starting at a slow pace and build up from
there.
Mickey is a male client that will be working out with me and is a fraternal twin weighing
about 130 pounds, his sister has about the same weight at 130 pounds. They both told me they
have sedentary jobs; this is a big factor since the body will get used to not working out.
Sedentary is defined as someone not physically active or requiring much sitting. I asked them if
they were willing to buy exercise balls big enough to sit on at their desk instead chairs this way
they can help build up their core or even help out with keeping their back straight. I also
recommended that they stand for five minutes out of thirty minutes to help with better blood flow
throughout the body. This will help the muscles and the body becomes loose and helps with
circulation.
Month 0-2 workout routine:
I will start them off with five repetitions of forty percent of their body weigh on the bench press,
incline press, military press, power clean, and squats. These are the basic of weightlifting and
will give ideas of their strength on other machines we can use in the near future during a
workout. I want Mickey and Minnie to be honest with their workout and not try to hurt
themselves and think they are failures if they can fully achieve the lifting of the weights. They
need to know that since it’s their first time working out, they just need to focus on themselves
and not anyone else in the gym. Week 1 and 2 will incorporate more dumbbells and machine
workouts. The running was another thing they wanted to work on and I would start them out with
a half a mile run with minimal stops as possible, then work on feet workout drills to help with
speed and balance.
Month 3-5 workout routine:
The workout will increase in repetitions and increase in percentage lifted to around sixty to
eighty percent of their body weight. I would also make Mickey and Minnie do more running and
sprint drills to help with there speed and agility during the workout. I would add more of a core
workout into the workout for both of them and also add the machine workout like triceps
extension, triceps curls, row machine, leg press, calf raises, calf curls. I want Mickey and Minnie
so stay active as much as possible during this time so they can get the body used to be this way
and it will give them a sense of achievement.
Month 6 workout routine:
This week is like a final assessment for them and sees where they are weight training-wise and
running distance. I know that there will be a difference in both of their running and lifting
abilities. I want them to keep an open mind that result will be different from a male to a female
and also to keep going on whether it be with me or with another trainer and keep pushing toward
their goals. Motivation is key when it comes to having a sedentary job or life and sometimes you
need that push in life.
The difference between males and females is the percentage of muscle by weight where
females have thirty to thirty-five percent and as for the males, they have forty to fifty percent
muscle by weight. “Women have a higher body fat percentage than men (Ketchum, 2019). The
next major factor is males have longer and larger bones than females making it easier for the
mechanical process when it comes to lifting. If a male that has a high intense run will also have a
better VO2 Max than a female that is running at the same length and speed. Women are more
likely to convert glycogen into energy to help with endurance and body efficiency.
The research shows that women are stronger in the upper body to men by fifty-two
percent and for the lower body the women had sixty-six percent more strength. The main factor
why men can lift more weight than women is because we have leaner body mass than women do.
Men have more muscle mass than women giving us the bigger muscles in size and in weight.
Working out with Mickey and Minnie they can see the difference when they took a picture before
working out (six weeks prior) and looking at a picture now they will be able to see a difference in
size and shape of themselves.
Overall, I would like to see clients like Mickey and Minnie Towns improve in all
dimension of working out. Seeing them go to the gym more and getting their workplace involved
in some kind of plan to help them become more active in the work environment. The running
aspect is something they can change up with sprint drills, cone drills, or even go for a hike in
woods. The one thing I would stress them on is stretching before going to work and after
finishing up a workout to help with the sore muscle groups used during that session and to help
with blood circulation in the body. Rest and recovery from everyday workouts are needed don’t
vy
go seven days a week to the gym give yourself at least day or two off so your body has time to
get used to all the changes that are going on around.
Work Cited:
Powers, S. K., & Howley, T. (2018). Exercise physiology: Theory and application to
fitness and performance (10th ed.). New York, NY: McGraw-Hill.
Ketchum, D. (2019, June 17). Is There a Difference Between Female and Male Muscles?
Retrieved from https://www.livestrong.com/article/355987-female-male-muscles/
Murphy
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