Introduction
The case involves a 29 yr old lady with approximately eight years of resistance to the training experience that was examined with Dual-Energy Xray Absorptiometry (DEXA) composition of the body and mineral density of the bone at 20 weeks before the competition. The lady was healthy working 45 hours weekly. The only medication that she was taking is only the birth control Ortho-Novum. During the first eight weeks, the lady consumed an isocaloric diet of about 2000 kcal and engaged in cardiovascular and resistance training with a frequency of three and five sessions a week, respectively. As such, this paper provides a 12-week program for offering the resistance mode of training, as well as the cardiovascular mode of training.
Cardio, endurance, and aerobic help in providing the muscles of the body with oxygenated blood, which means oxygen, must be available to produce the energy that powers the exercises. As such, it provides the facts why ones experience heavy breathing when one runs because the oxygen is moved from the heart to different parts of the body through arteries and returned to the heart through veins ( Klein & Anstee (2014). Apparently, the aerobic exercises work well for blood delivery in the cardiovascular system and production of energy in the muscle cells.
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For cardiac adaptations, one should understand that the heart itself is a muscle that is tasked for relaxing and contracting throughout while pumping the blood throughout the human body, which makes it unique as compared to other muscles. Throughout the human life, the heart never gets a break as compared to other muscles that sometimes rest of the day. The primary goal of this task is to conduct a DEXA analysis of the lady, which is a painless and quick procedure to scan the body while lying on the X-ray in the back (Lang et al., 2015). DEXA scan is the simplest way to gather individual data as there are no preparations needed. The DEXA results involve comparing the bone density of the body with the expected bone density for young adults. The difference found is calculated as standard deviation score, which is used to measure the difference between the expected value of the bone density and the real value of the bone density in terms of spreading the values of the healthy population. The difference between the actual measurement of the young female and the expected measurements is known as T score ( Kabiri et al., 2015 ). The difference between the actual measurements of the people and for the person with the same age is known as Z-score. In the T-Score, the person is found to be normal if the standard deviation is -1. If the standard deviation is -1 and -2.5, then the results are defined as reduced bone mineral density in comparison to the peak bone mass (Sone et al., 2015). If the standard deviation is at or below -2.5, then the results are defined as osteoporosis. If the Z-score is less than -2, the bone density is below the normal score for somebody with a similar age.
12 Week Nutritional and Exercise Plan
In the first meeting with the lady to know about her daily lifestyle and exercise history to determine her goal before the design of the program, I collected a lot of information. The training program must take consideration of her medical history and any substance that she was taking. The history showed that she was only under medication of birth control contraceptives. She had low physical activities, and she did not practice any exercise before so our training will be divided into 12 weeks. In this case, a detailed 12-week comprehensive training program included different sets of exercises, repetitions, and suggested rest moments. As a dietary and nutritionist, this paper highlights the integrated program that is recommended to the lady as part of keeping her healthy fitness.
For the caloric content, the lady is given 2000 kcal which means 45 percent protein, 40 percent carbohydrates, and 15 percent fat from week 1-5. From the fifth week to 12 th week, the caloric content administered to the lady is 2400 kcal, which means 50 percent protein, 40 percent carbohydrate, and 10 percent fat.
The lady should take five compulsory meals a day with the three major meals in the morning, lunchtime, and in the evening. Then the client should take two light snacks in between the meals. The client must ensure that the meals should be taken three hours before the exercise. However, one can have meals 15 minutes after the exercise. The nutritional components are recommended at the ratio of 3:2:1, carbohydrates, proteins, and fat respectively to meet her daily caloric needs (Lutz et al., 2014). She should reduce the intake of her caloric components in a two-day interval by having a ratio of 2 calories per pound on the lean bodyweight. Then increase the intake after the fifth day. Nutrition methods will be helpful to the client because it will help achieve the main goal of losing fats and gaining more muscles to ensure a normal T Score ( Zazpe et al., 2014 ). Following these nutritional recommendations will help the lady to lose fats and assist her to gain more muscles, thus improved health range in consideration to her younger age.
Moreover, the nutritional supplements should be taken with the major meals and should take recovery supplements after each exercise or before the exercise, then take a muscle fuel and creatine for enhancing the performance of the exercise. The client should consume at least one litre of water two hours before the exercise. One can take a sip of water in between the exercises. While on the program, the client should consume a minimum of seven litres of water to avoid dehydration. It is recommended that the lady should have fruits together with the snacks, as a way of ensuring there is a natural source of sugar for energy purposes instead of using other items such as sweets ( Fink & Mikesky, 2017 ). It is recommended that she should avoid consuming fats during the night and depend on healthy fats as indicated in the nutrition plan such as olive oil. During her lunchtime meal, she should take foods that have omega three such as salmon, tuna, or fish, as it will be good for stabilizing blood sugar level while reducing muscle pain. It means she will not be at risk of having high blood pressure.
Aerobics:
Week 1-3: Conduct a mesocycle in low intensity and low volume as a way of increasing ligaments and tendon strength to prepare her to continue into the next stage of training. The exercise will follow a circuit-fashion approach to increase the total body muscle fitness and strength while repeating the workout in 4 days.
Week 4-7:
During the exercise, the client should warm up for about 5-10 minutes before the resistance training. Then at the end of exercise or workout, one should have a 20-30 alternative training on the treadmill and a light static stretching of about 10 minutes on a total body. Have 25 to 30 seconds on the total body then rest for a minute and repeat for a maximum two more times. The use of mesocycle helps in increasing the intensity levels by splitting the body into lower and upper body training days. It is to give the muscles more time for recovery. Such a routine is going to be completed within a week time after the start of the exercise. The expected activities include conducting two time’s lower body work out and two times upper body workout. The routine will be conducted throughout the circuit training method.
Moreover, warm up to 5 minutes on independent action stair climbing g machine before the start of resistance workout. She should take 20-minute jogging cardio after the physical workout that should be repeated weekly. She should take a 10 minute light static stretch on the worked-out muscles where every position is ended after every 20-25 seconds then rest before repeating it twice.
Weeks 8-12: In this period, the lady should start a full splitting of the body program to increase the strength of the upper body, then for the lower body strength endurance. It is recommended to take Sundays as the active practice and rest in a sport such as Yoga as a way of avoiding being fatigue while keeping the muscle active. She should warm up to five minutes of independent climbing of stairs before the exercise. A ten-minute walk-jogging cardio workout with a minimum of 50-55 percent heart rate and a maximum of 70-75 percent heart rate the rest for about 5 minutes to cool down. Take a ten-minute static stretch at the end of the workout. Each position should take about 20 to 25 seconds the rest twice after each workout.
Apparently, the more the client trains, the more her body becomes adaptable to the exercise, as well as the physical activities being undertaken. As time goes towards the 12 th week, the intensity of the exercise should increase. The more she conducts a cardiovascular activity, the more she loses the weight. Therefore, one should reduce cardiovascular activities if the client attains the recommended weight frequency as a way of maintaining fitness levels.
Exercise program
MODE OF TRAINING: RESISTANCE
| WEEK | OVERLOAD | INTENSITY |
FREQUENCY (SESSIONS/WK) |
DURATION |
| 1 | 30kgs | 4 sets | 3 | 60mins |
| 2 | 30kgs | 4 sets | 3 | 60mins |
| 3 | 30kgs | 4 sets | 3 | 60mins |
| 4 | 30kgs | 4 sets | 3 | 60mins |
| 5 | 30kgs | 4 sets | 3 | 60mins |
| 6 | 45kgs | 3 sets | 4 | 45mins |
| 7 | 45kgs | 3 sets | 4 | 45mins |
| 8 | 45kgs | 3 sets | 4 | 45mins |
| 9 | 45kgs | 3 sets | 4 | 45mins |
| 10 | 45kgs | 3 sets | 4 | 45mins |
| 11 | 45kgs | 3 sets | 4 | 45mins |
| 12 | 45kgs | 3 sets | 4 | 45mins |
MODE OF TRAINING: CARDIOVASCULAR
| WEEK |
DURATION (MINUTES) |
FREQUENCY (SESSIONS/WK) |
INTENSITY (% HEART RATE) |
OVERLOAD (MILES) |
| 1 | 45 | 5 | 75 | 5 |
| 2 | 45 | 5 | 75 | 5 |
| 3 | 45 | 5 | 75 | 5 |
| 4 | 45 | 5 | 75 | 5 |
| 5 | 45 | 5 | 75 | 5 |
| 6 | 30 | 3 | 90 | 4 |
| 7 | 30 | 3 | 90 | 4 |
| 8 | 30 | 3 | 90 | 4 |
| 9 | 30 | 3 | 90 | 4 |
| 10 | 30 | 3 | 90 | 4 |
| 11 | 30 | 3 | 90 | 4 |
| 12 | 30 | 3 | 90 | 4 |
References
Fink, H. H., & Mikesky, A. E. (2017). Practical applications in sports nutrition . Jones & Bartlett Learning.
Kabiri, L. S., Hernandez, D. C., & Mitchell, K. (2015). Reliability, validity, and diagnostic value of a pediatric bioelectrical impedance analysis scale. Childhood Obesity , 11 (5), 650-655.
Klein, H. G., & Anstee, D. J. (2014). Mollison's blood transfusion in clinical medicine . John Wiley & Sons.
Lang, P. O., Trivalle, C., Vogel, T., Proust, J., & Papazian, J. P. (2015). Markers of metabolic and cardiovascular health in adults: Comparative analysis of DEXA-based body composition components and BMI categories. Journal of cardiology , 65 (1), 42-49.
Lutz, C. A., Mazur, E., & Litch, N. (2014). Nutrition and diet therapy . FA Davis.
Sone, T., Tanaka, K., Ohnaru, K., & Fukunaga, M. (2015). Fracture Discrimination by Trabecular Bone Score in Japanese Elderly Osteopenic Women. Journal of Clinical Densitometry , 18 (3), 426.
Zazpe, I., Sánchez-Taínta, A., Santiago, S., de la Fuente-Arrillaga, C., Bes-Rastrollo, M., Martínez, J. A., & Martínez-González, M. Á. (2014). Association between dietary carbohydrate intake quality and micronutrient intake adequacy in a Mediterranean cohort: the SUN (Seguimiento Universidad de Navarra) Project. British Journal of Nutrition , 111 (11), 2000-2009.
