Body Fat Percentage Flashcards, test questions and answers

Question 1

Which of the following individuals falls outside of the healthy, ideal range of body fat percentages?

Answer

A female athlete with 8% body fat
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Question 2

Calculations: Calculate the client’s target heart rate using the Karvonen formula. Training Program: Design a 12-week periodized training program for the client described in the Client Profile. Be very specific as you design the training program. This is an opportunity for you to demonstrate your full comprehension of the information and concepts discussed throughout the course. List the types of exercise, duration, sets, reps, rest intervals, and so on. Include the following in your case study submission: • A description of your professional responsibilities as discussed in the stages of the drawing-in process (Unit 12) • Discussion of any fitness tests, methods of evaluation, and data collection used to assess and evaluate the clientÕs needs • Specific conditions that you have identified in the client profile • A detailed 12-week comprehensive and periodized training program including specific exercises, sets, repetitions, suggested rest times, etc. Use an integrated approach in your program recommendations. • Specific and detailed nutritional strategies and an explanation as to how the strategies will assist the client in meeting energy needs • Explanation for your chosen assessment, programming, and nutritional recommendations. (Be sure to reference course concepts when discussing rationale for your recommendations. Keep in mind that a client should be able to take your program and put it into practice without having to contact you to clarify what you intended by your recommendations or to explain parts of your program. Don’t forget your explanation for WHY you listed and recommended what you did. Reference the concepts and theories covered in the course. Be sure to address why the program and exercises recommended are appropriate for the specific client given the clientÕs history, current abilities, and intended goal(s). For example: if you are developing a program for a beginner client without any resistance training experience, explain how your program addresses the lack of experience, initial need for foundational development, process by which you would safely progress the client, etc. Tying your program to course concepts is a critical component of your case study. Review the Client Profile below. Client Profile: Clark Kent Age: 17 Gender: Male Resting Heart Rate: 55 bpm Height: 5’11” Weight: 165 lb Body Fat Percentage: 15% Background and Goals: Clark is a junior in high school and is eager to gain some muscle mass and strength before his final football season next year. He knows very little about nutrition and his diet consists primarily of processed foods (i.e., fast food, cafeteria food, etc.). He eats two or three meals per day on average. ClarkÕs training regimen has been sporadic and inconsistent recently, so he is coming to you for help. He is anxious to be at his best by the start of his senior season, which is three months away.

Answer

5:00 AM: Circuit Training 6:00 AM: 8 oz of water with a creatine base (3 grams per 100 pounds of bodyweight) 30 minutes of cardio 6:30 AM: 8 oz of oatmeal 30 grams of protein supplement A banana 8:00 AM: 8-10 precooked egg whites Mrs. Dash seasoning (optional) 1 fruit 10:00 AM: Can of tuna 8 ounces of vegetables or brown rice 11:00 AM MMA Sparing 12:00 PM: Salad 6-8 ounces of chicken 8 ounces skim milk Aged balsamic vinegar Splenda 2:00 PM: 8 oz of chicken or tuna Whole wheat bread 1 piece of fruit before practice 3:00 PM: Workout 4:00 PM: 6-8 ounces of red meat (lean) 6-8 ounces of vegetables Red skin potato 6:00-7:00 PM: 6-8 ounces of fish or chicken 6-8 ounces of vegetables 9:00 PM: Protein powder 8 ounces skim milk
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Question 3

Case Study 1 Calculations: Calculate the client’s target heart rate using the Karvonen formula. Training Program: Design a 12-week periodized training program for the client described in the Client Profile. Be very specific as you design the training program. This is an opportunity for you to demonstrate your full comprehension of the information and concepts discussed throughout the course. List the types of exercise, duration, sets, reps, rest intervals, and so on. Include the following in your case study submission: • A description of your professional responsibilities as discussed in the stages of the drawing-in process (Unit 12) • Discussion of any fitness tests, methods of evaluation, and data collection used to assess and evaluate the clientÕs needs • Specific conditions that you have identified in the client profile • A detailed 12-week comprehensive and periodized training program including specific exercises, sets, repetitions, suggested rest times, etc. Use an integrated approach in your program recommendations. • Specific and detailed nutritional strategies and an explanation as to how the strategies will assist the client in meeting energy needs • Explanation for your chosen assessment, programming, and nutritional recommendations. (Be sure to reference course concepts when discussing rationale for your recommendations. Keep in mind that a client should be able to take your program and put it into practice without having to contact you to clarify what you intended by your recommendations or to explain parts of your program. Don’t forget your explanation for WHY you listed and recommended what you did. Reference the concepts and theories covered in the course. Be sure to address why the program and exercises recommended are appropriate for the specific client given the clientÕs history, current abilities, and intended goal(s). For example: if you are developing a program for a beginner client without any resistance training experience, explain how your program addresses the lack of experience, initial need for foundational development, process by which you would safely progress the client, etc. Tying your program to course concepts is a critical component of your case study. Review the Client Profile below. Client Profile: Selina Kyle Age: 31 Gender: Female Resting Heart Rate: 70 bpm Height: 5’7″ Weight: 159 lb Body Fat Percentage: 33% Background and Goals: Selina just had her first baby a couple months ago and is determined to shed excess pregnancy pounds before summer. Selina has very limited exercise experience. She did not play high school or college sports. Prior to having her first child, she did like to hike, go out dancing, and take the occasional yoga class. She is eager to start a program to lose the baby weight. She can dedicate 3 or 4 days per week to exercise and is willing to sign on for 12 weeks to start.

Answer

141.4 cardio work intensity for 31 year old female at 33% body fat. -Client just recently gave birth. -Client has no school sports experience -Client enjoyed hiking, yoga and dancing Client will begin with cardio machines like the elliptical for 15 min warm up and to get that good heart rate and blood flow, followed by proper stretches. Phase 1 use weights and resistance that you can complete between 5-8 reps, follow this phase for 3-5 weeks. Phase 2 use weights and resistance that u can complete between 10-12 reps, also follow this phase for 3-5 weeks, Phase 3 use weights and resistance that u can do between 15-20 reps and follow this phase for 3-5 weeks. After u complete the program restart the phases but do them in a weekly order like, phase 1 for one week, phase 2 only for a week, and phase 3 week 3. Both women and men will benefit from this program, remember the body is still one and all in that component of the sum of one need to be strong. *Establishing myself: I’m a former athlete, fat boy, and now registered through the ISSA and attending school for Exercise Science *Data Collection: BMI: 24.9 normal Body fat% in lbs: 52.47lbs Lean body mass in lbs: 106.53 Client’s goal weight: Collection of medical records Club insurance policies Wants to get rid of baby weight *Guided Discovery: Tour of gym, clear explanation of what is where and proper use of machines and equipment -I want to encourage a positive change in your mindset and lifestyle so we can gradually but surely get you where you want to be *Feeling the water before jumping in: Private acceptance of the regimen that you and client decide upon *Establishing an intergrated fitness lifestyle: What are my goals? What do I want to accomplish? What are my options? PHASE 1 Glutes/Hamstrings Butt blaster Frog Squats Lunges Hip Flexors Core Leg lifts Deadlifts Planks Toe reaches PHASE 2 Glutes/Hamstrings Brazilian Squat Resistance Band side steps Butt Kick Backs Core Oblique side bends Crunches Hyper-Extensions PHASE 3 Glutes/Hamstrings Romanian Deadlifts Bridges Marching Hip Raises Core Good Mornings Bicycles Swiss Ball Oblique Twist
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