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Sports Nutrition: Exercising Through Your Pregnancy

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Sports Nutrition: Exercising Through Your Pregnancy Question: Describe about the Case Study about Sports Nutrition for Exercising Through Your Pregnancy?   Answer: Calculation Of BMR, DCR And Target Heart Rate Weight (pounds) Height (inches) Age Resting Heart Rate (bpm) 178 72 27 60       BMR 1905.74   For intense resistance exercise     DCR 3620.906 calories     Target Heart Rate (Using Karvonen’s formula) Max Heart rate 193 bpm (220-Age) Heart Rate Reserve 133 bpm MHR – RHR Training range       For Low end Heart Range (60%) 79.8   HRR x .6 For High end Heart Range (80%) 106.4   HRR x .8 Target Heart Rate Zone = 79.8 – 106.4 bpm   Description Of Responsibilities Drawing-in-Phase Stage one: Establishing as a Professional Establishing Relationship It is the key step, as a trainer, a positive relationship would be established with Steve. It would motivate him to put his best effort in achieving program goals. Key characteristics in Establishing Relationship Client Rapport- Steve provided good response in establishing a positive relationship, he was highly eager about his fitness. Know your craft- The trainer should be able to understand client’s needs, should be able to evaluate those needs to meet client’s expectations through guidance and provision of best training and nutritional plan for his benefit. iii. Sincerity- Steve is sincere enough; he was willing to carry out all lifestyle change related needs for his fitness program. Integrity- Establishment of positive relationship with Steve helped to incorporate integrity in the training program from both side. Enthusiasm- Steve was enthusiastic about his training, as he wanted an muscular outfit, which was shown through his effort in training program. vii. Ethics- He was not forced for training, all ethical considerations were maintained. Stage Two: Data Collection From the case study his weight, 178 pounds, 11% fat, age, 27 years, height, 6’ were revealed, from which BMR, DCR and target Heart rates were calculated for intense resting exercise. Stage Three: Guided Discovery Steve would be guided with proper orientation to reach the goal, he would need to join jim and modify his diet plan Stage Four: Feel The Water Before Jumping In Before starting intensive resistant exercise, Steve would need warm up like jogging, running etc to gain additional strength Stage Five: Establish An Integrated Fitness Lifestyle Goals and Objectives   Assessing fitness   Setting exercise rules and routine   Working as many muscle fibers as possible   Reducing fat and building muscle   To put on muscle before friend’s wedding in 12 weeks   Goal orientation   Healthy lifestyle   Joining gym   Changing diet   Self-management   Client Motivation   Helping in setting right goals   Providing comfortable environment   Praising client’s generously   Reviewing program   Establishing good relation Fitness Tests Muscle fiber RM test would be suitable for assessing predominating muscle fiber. Evaluation would be done through scoring, for which data related to maximum number of times of weight lifting would be required. Based on the score, specific recommendation would be made (Rosenbloom & Coleman, 2012). Recommendation After evaluation, Steve was recommended to train with low to moderate reps, 1 to 2 minutes rest period and moderate training volume to maximize muscle with fast twitch fibers Week Training Program Training Deadlifts Bench presses Shoulder shrugs Triceps extension Leg raises Squats Week 1& 2 3 sets x  8 reps  3 sets x 12 reps   3 sets x 10 reps     3 sets x 10 reps     – – Week 3 & 4 – – 3 sets x 10 reps     3 sets x 10 reps     3 sets x  8 reps  3 sets x 12 reps   Week 5& 6 3 sets x  8 reps  3 sets x 12 reps   3 sets x 10 reps     3 sets x 10 reps     – Week 7 & 8 – – 3 sets x 10 reps     3 sets x 10 reps     3 sets x  8 reps Week 9 & 10 4 sets x  10 reps  4 sets x 12 reps   5 sets x 10 reps     4 sets x 12 reps     – Week 11 & 12 – – 4 sets x 12 reps     4 sets x 12 reps     4 sets x  10 reps   Nutritional Strategies The client is on intense resistance training, so he needs 3620 calori. For this, nutritional priority is eating more. He needs to eat Body weightX20kcal and should add 500kcal after 2 weeks for meeting additional nutritional needs during training. Skipping meal is prohibited; client should have meal every 3 hours, as skipping meal push body system to use muscle. To gain muscular body he needs to have calorie dense food including whole grain carbs, pasta, oats, rice, nuts, fish oil, peanuts etc. Shifting of diet from skinny to muscular would be helpful to combat with physical needs during training. Scrambled egg, protein shake, seeds and barriers should be included for high energy needs (Rosenbloom & Coleman, 2012). Case Study 2 Calculation Of BMR, DCR And Target Heart Rate Weight (pounds) Height (inches) Age Resting Heart Rate (bpm) 159 67 31 70       BMR 1515.85       For exercising 3-4 days per week     DCR 2349.5675 calories     Target Heart Rate (using Karvonen’s formula) Max Heart rate 189 bpm (220-Age) Heart Rate Reserve 119 bpm MHR – RHR Training range       For Low end Heart Range (60%) 71.4   HRR x .6 For High end Heart Range (80%) 95.2   HRR x .8 Target Heart Rate Zone = 71.4 – 95.2 bpm     Description Of Responsibilities Drawing-in-Phase Stage one: Establishing as a Professional Establishing Relationship- Positive relationship was established with Selina. Key characteristics in Establishing Relationship Client Rapport- Motivating Selina to positive relationship establishment Know your craft- Trainer should recommend appropriate training for Selina after assessing her health status and goals iii. Sincerity- She was sincere about training Integrity- The positive relationship enhanced integrity of training Enthusiasm- Selina was enthusiastic about training, as she wants to loose her baby weight to look slim vii. Ethics- All procedures in training were ethical, all legislations were followed.   Stage Two: Data Collection From the case study it was revealed Selina was 31 year female with 5’7” height, 159 pound weight and 33% body fat, from this her BMR, DCR and Target heart rate were calculated for 3-4 days exercise. Stage Three: Guided Discovery Selina was guided to lose her body weight with a correct training process by considering her health status Stage Four: Feel The Water Before Jumping In She would need jogging, running and warm up before training Stage Five: Establish An Integrated Fitness Lifestyle Goals and Objectives   To lose minimum 10kg within 12 weeks   To be fit and healthy   To join gym   Goal orientation   To take healthy meal   To follow instruction  of gym instructor   Self-management   Client Motivation   Empowering toward right goal   Assessing fitness   Providing friendly atmosphere   Praising achievement Fitness Tests 1 RM seated leg press, wall push up test or repetition max bench press can be recommended.  Evaluation would be done with normative values with the data collected from test. Recommendation Based on evaluated results, she would be recommended for long-term training programs to increase her strength and reduce body fat. She needs to continue the test procedures for monitoring improvements (Clapp & Cram, 2012). 12 Week Training Program Week Warm Up Stretching Main Theme Muscular Strength Flexibility/Revitalise 1& 2 10 minutes walking   4 Reps of Leg swings Deltoid post, Pec major, trapezius, & ant  – Hamstrings,    10 minutes treadmill walking Chest press Leg Press       Hip flexors &  Hamstrings     3 & 4 10 minutes brisk walking 3 reps of side to side Leg swings   10 min Seated cable row Leg curls Upright rows Leg extension   tight abductor muscles supine lumbar spine stretch: 5& 6 10 standing calf raises   4  Standing Hip flexor stretch   10 min bicycle crunch Stretches :  deltoid, quads, adductors, triceps, pectoralis makor 7 & 8 10 minutes cycling    4 reps of  stretching deltoid post & anterior hamstrings. 10 minutes treadmill Standing  Static  Hip Flexor Stretch 9 & 10 10 minutes brisk walking 3 reps of Leg curls 12 min Seated cable row tight abductor muscles Supine lumbar spine stretch: 11 & 12 20 jumping jacks   3 reps of side to side Leg swings   10 minutes treadmill Standing  Static  Hip Flexor Stretch                 Nutritional Strategies During her training process, Selina should have nutritional diet plan to combat with the physical changes. Instead to dieting a well-balanced variety of foods are recommended to her. Apple, carrots, wheat crackers are recommended. Calorie intake should not be less than 1800, as she is breastfeeding. Breastfeeding can help to lose weight A lot of water consumption will help her. Skipping meal would be harmful. Adequate sleep is also required for gaining energy (Clapp & Cram, 2012).   Reference List Clapp, J., & Cram, C. (2012). Exercising Through Your Pregnancy. Omaha, Neb.: Addicus Books. Rosenbloom, C., & Coleman, E. (2012). Sports nutrition. Chicago, Ill.: Academy of Nutrition and Dietetics.

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