If you order your cheap custom paper from our custom writing service you will receive a perfectly written assignment on CASE STUDY: PERSONAL PROGRAMME. What we need from you is to provide us with your detailed paper instructions for our experienced writers to follow all of your specific writing requirements. Specify your order details, state the exact number of pages required and our custom writing professionals will deliver the best quality CASE STUDY: PERSONAL PROGRAMME paper right on time.
Our staff of freelance writers includes over 120 experts proficient in CASE STUDY: PERSONAL PROGRAMME, therefore you can rest assured that your assignment will be handled by only top rated specialists. Order your CASE STUDY: PERSONAL PROGRAMME paper at affordable prices with cheap custom writing service!
INTRODUCTION The purpose of this study is to design a prescriptive fitness programme to suit the need of a chosen subject. The chosen clients goal is to successfully complete a day training weekend in order to gain a Royal Yachting Association (RYA) Level 1 Windsurfing certificate, scheduled for August 00. A previous failure in attempting to achieve this certificate has motivated the subject to join her first gym. She is reluctant to do cardiovascular training on the gym equipment as she feels this is gained through other outdoor activities. In order to achieve this goal she has identified her weaknesses as poor balance, strength and endurance. LITERATURE REVIEW Upon investigation into the sport of windsurfing, very little research has been conducted into the training requirements of such a skilful sport. Courses are readily available for anyone with an interest; some even guarantee you to qualify with only an hour of tuition. Noticeably, this increasing popular exciting sport is not without its drawbacks. A major hazardous point identified is poor physical conditioning; the body quickly becomes fatigued, which increases the risk of injury, due to lack of training. (Rosenbaum et al., 1). Custom Essays on CASE STUDY: PERSONAL PROGRAMME
Endurance Training Muscular endurance is the ability of the muscles to sustain repeated muscle actions or a single static action. Endurance training involves low resistance with high repetitions that adapts the following physiological changes increased aerobic enzymes and mitochondria, increased capillaries, improved oxygen intake and fat utilization, and more efficient contractions. Starkey B.J., (17). Fitness and Health 4th Edition, Chapter 10, pp 17. Documented effects of muscular endurance is mainly focused on the muscle fibres, suggesting the aerobic enzymic improvements may be a stage in the transformation of fast twitch to slow twitch fibres this was identified in a study conducted by Pette (184), on rats and rabbits, but it is not proven if these fibre changes occur in humans. Starkey B.J., (17). Fitness and Health 4th Edition, Chapter 8, pp 14. Muscular endurance is reliant on muscle glycogen stores. In order to maintain and replenish these stores a high-carbohydrate diet is required. Concepts of Physical Fitness, (000). Muscle Fitness, Concept 11, pp 17. Muscular Strength Muscular strength is measured as the maximal single-effort force that can be generated by a muscle/s against resistance. Commonly measured by performing a one repetition maximum (1RM), the objective being to determine the maximum amount of weight one can lift once only. Concepts of Physical Fitness, (000). Muscle Fitness, Concept 11, pp 177. The effects of muscular strength training include an increase in contractile proteins (actin and myosin) and stronger connective tissue. The increase in strength is said to be due to the increased cross sectional area of contractile protein that exerts more force. Personal Trainer Manual, (16), Muscular Strength and Endurance, Chapter 8, 44. Starkey 15 suggest the combination of moderate repetition and resistance will develop muscular endurance and strength. Both being qualities required for windsurfing. Ideally 40-60% of the subject's 1RM should be used, along with various speeds throughout inner, mid and outer ranges of movement, as windsurfing is a very unpredictable sport. BALANCE The body's centre of mass is considered to be the centre of gravity, a point of equilibrium. With movement this is forever changing making it difficult to balance on uneven surfaces or when supporting external weight. Balance and control exercise are designed to stimulate weakened tissue by motion and force production. Commonly used methods of improving balance include, a combination of proprioception and co-ordination exercises using various equipment such as wobble boards, airex pads, swiss balls etc. CASE HISTORY Subjective History In order to achieve the aforementioned goal the subject feels areas of concentration are- 1) Maintain fitness level by continuing with her outdoor activities ) Increase strength a previous failure in this course, during adverse whether conditions highlighted weakness as a main area of concern. ) Balance and stability experience of the previous course has also indicated the importance of balance, control and stability. Upon completion of a Physical Activity Readiness-Questionnaire (PAR-Q), (see Appendix) the subject has not indicated any cause of concern relating to current or previous health problems. The subject participating in this study is a year old female, currently employed in a sedentary but stressful career. She has no dependents, and no highlighted health conditions. Objective Examination In order to establish the level of fitness the subject is currently at, a selection of standard fitness assessments have been conducted. The subject is fit and activity, participating in weekly training sessions for netball, and runs -4 miles per week, therefore concentration will be prioritised to balance/stability, strength and endurance. TREATMENT/FITNESS PROGRAMME The proposed activity programme will be varied as my subject is currently active and does not wish to participate in any cardiovascular (CV) fitness using the gym CV equipment as she feels her fitness is at a high level due to her weekly running and netball training activities. In order to increase the subject's confidence and make her more relaxed in these surroundings, this prescribed exercise programme consists of a variety of enjoyable activities that do not specifically require attendance to a gym. The reason for this initial variety is to 1) ensure the subject enjoys the prescribed activities, ) ensure the programme is not repetitive so it becomes monotonous or a chore, ) can incorporate others to encourage progression without accompanying the subject in the gym, 4) ensure she actually does the activities. RESULTS In order to access the subject's current level of fitness a standard operating procedure of battery of fitness tests used within the healthclub was performed. 1. Heart Rate and Blood Pressure- using a battery operated machine digital machine, tests were performed, with the average results recorded. . Weight and Body Fat %- using battery operated scales, weight and % body fat were recorded. . Measurements - using a standard tape measure. This series of tests is replicated for each client regardless of their aim or goal. A heart rate monitor is used throughout the initial cardiovascular training programme, using the training zone guideline of 0-age. A 1repitition maximum was used to select a weight-training programme. No tests were included in this routine for balance. This standard operating procedure of testing is extremely basic, and inappropriate to assess a realistic level of fitness. Therefore permission was sought to use a more individualised battery of tests. Resting Pulse measured by palpating the radial pulse and counting individual beats for a period of 60seconds. The recommended method for this procedure by the American College of Sports Medicine (15) is impractical and time consuming as it requires the pulse to be taken over a period of days, prior to getting out of bed. According to the ACSM women average about 75 beats per minute (bpm). However, this is dependent on fitness levels, age, anticipation, stress etc The subject averaged 80 bpm, from , minute interval tests. This may be above the average due to her current stress level, having just arrived from work and also due to anticipation of the exercise to be undertaken. In order to work out a target heart rate training zone the guideline of Percentage of Heart Rate Reserve (Karvonen Formula) was used, as it is more specific to each individual, representing the reserve capacity of cardiac output, rather than the functional capacity (Whaley et al, 1). In conjunction with this test a rate of perceived exertion was used, (Borg 18), along with the talk-test method. Resting Blood Pressure No other method possible, therefore results of this test were compared to The 5th Report of the Joint National Committee on Detection, Evaluation and Treatment of High Blood Pressure (JNC V Report) that classifies normal blood pressure 10mmHg systolic and 85mmHg diastolic. My subject averaged 18/8mmHg from reading taken in -minute intervals, which according to these guidelines is classified as normal. Body Fat % In accordance to Lohman et al the Bioelectric impedance in measuring body fat % achieved an overall rating of .5 indicating a good to very good validity of the measurement of Body Composition. Endurance/Strength Programme Based on that idea strength and endurance on be combined using 40-60% of 1RM, due to limited equipment such as a metromone and squat racks. An alteration to the advised Benchpress test was conducted. 50% of my clients 1RM was used on various machines to test the number of repetitions they could produce prior to fatigue (unable to raise the weight) The total figure of repetitions was halved and the weight was increased to 60% of 1RM, sets of each activity were prescribed. DISCUSSION The equipment available was extremely limited. Improvisation was required in several areas. With a greater variety of kit it is thought a more sport specific programmed could have been achieved. Alterations that may have been incorporated would have been the use of an adjustable pulley machine that may have simulated a more realistic training environment, building strength and endurance through various planes of movement, highlighting weak areas, and using a fixed base of support. The subject could also have extend her training times to a) more than 1 hour per session, b) incorporate some cardiovascular training, such as rowing or cycling to build up her endurance, maintaining this activity through various intensities over a training session of 1 hour. The ACSM identify stages of progression for cardiovascular training, the initial conditioning stage advised to last between 4-6weeks, exercise frequency should be daily for a duration of 10-0mins with a gradual increase. The subject therefore is currently getting no benefit by maintaining the same CV routine each week. CONCLUSION The outcome of the prescriptive programme appeared to be successful, although no significant physiological testing results changed between the start and finish of the placement. The subject had noticeably improved on her balance, co-ordination and stability. This she had noticed both in the progression of her proprioception training and also whilst playing netball and jogging. The subject's perception of exercising in a gym had also become more positive. Having previously been dubious about joining a gym the subject experience various enjoyable methods of exercise to assist in achieving her goal which she had not previously en-counted, or thought were attainable in this environment. Please note that this sample paper on CASE STUDY: PERSONAL PROGRAMME is for your review only. In order to eliminate any of the plagiarism issues, it is highly recommended that you do not use it for you own writing purposes. In case you experience difficulties with writing a well structured and accurately composed paper on CASE STUDY: PERSONAL PROGRAMME, we are here to assist you. Your cheap college papers on CASE STUDY: PERSONAL PROGRAMME will be written from scratch, so you do not have to worry about its originality.
Order your authentic assignment from cheap custom writing service and you will be amazed at how easy it is to complete a quality custom paper within the shortest time possible!
