The client is my friend Mr. Abid Omar Rahman. He is currently studying in my university in Civil Engineering. He is very motivated, but a sedentary fellow. His weight is 58 kilograms, height 175cms, age 21 years. I had face to face interactions with my client. Initiated with an initial fitness assessment and setting goals, we worked jointly for a twelve-week period to help my client reach his goals. During the twelve weeks, diversified work out programs were employed depending on my client's needs. 2. Client level and the reason for choosing this level: He is a beginner, so he falls in the Level I category. His aims are to enhance his fitness level, increase weight and increase cardio respiratory fitness. He does not exercise regularly. Reasons for choosing him as my client are, he is a beginner, and moreover showed much interest when I came out with this idea of taking a case study, training execution feasibility and conducive infrastructure facilities among my friends. 3. Limiting factors: • He lives alone and does not have much experience cooking healthy foods. • He is in the final year of his studies, so University work is going to take a lot of his time. • As he is new to regular exercise program, I doubt whether he would commit himself for the change. 4. Outcome goals: • Increase weight by 10 kilograms by the end of 12 weeks. • Increase overall fitness and wellbeing. 5. Behavior goals: • He is very motivated to start his fitness journey with me. • To increase 10 kgs in 12 weeks, I would increase his calorie intake by 500. • His diet will mainly be high in Carbohydrates, Protein and an adequate amount of Fat. • Adjust his diet according to weekly increase in weight. • Committing him to exercise 4 days a week for 1 hour. • A strength training protocol (Upper/Lower Split) will be used. • Incorporate two HIIT sessions for better cardiovascular capacity. • Incorporate cheat(refeed) days. • Create adherence to the program. 6. Which assessments you will record and why/how you will incorporate the results? Questionnaire: • Physical Activity Readiness. • Medical history and present medical condition. • Comprehensive client information. • Three-day dietary record. • Readiness for change. • Kitchen Overhaul. Measurements: • Social Support • Initial body composition • Initial recovery Measurements • Initial performance • Baseline blood chemistry • Baseline visual *Pretest (to identify the current fitness level and life style related disorders) and posttest method was followed with regular test trials in between to check the progress line. 7. Recommended nutrition and supplementation plan: • Meal One: Smoothie with oats, milk, egg whites, natural peanut butter, natural honey, whey protein. • Meal Two: Grilled chicken, whole-wheat pasta, side of almonds. • Meal Three: Pre-Workout: Wheat bread, sliced turkey, spinach, tomato, Black Coffee. • Meal Four: Post-Workout: Whey Protein, natural peanut butter. • Meal Five: Steak, brown rice, almonds. • Meal Six: Greek yogurt, Casein Protein, Multivitamin and Fish Oil. • Supplements: Creatine, Whey Protein, Casein Protein, Multivitamin and Fish Oil. 8. What (if anything) your client will need to discuss with his or her physician? He does not have any underlying conditions, so there is no need to consult a physician. 9. Referrals to your professional network (if needed). No referrals were needed. 10. Proposed appointment scheduling: Appointment Discussions Assessment frequency End of 2nd week Appointment 1: Initial assessment via All the preliminary collected data was collected on questionnaire, Week 1 and information evaluated. Coaching explained, strategies were goals set. Bi-weekly discussed with the client report issued. client. Creatine, multivitamins, fish oil and protein supplements were started from 2nd week. End of 4th week Appointment 2: Follow up training Started and nutritional regular/strenuous assessment were practice / made. Trouble Started with nutrition shooting plan. done. Bi-weekly client report issued. End of 5th week Appointment 3: Progressions Compliance and assessed. adherence was Bi-weekly client monitored. report Issued. End of 6th week Appointment 4: Follow up Intermittent assessments test/ regular training and Bi-weekly client and strict report issued. nutritional plan. End of 10th week Appointment 5: Bi-weekly client Follow ups were report conducted. issued End of 12th week Appointment 6: Adherence of the client improved as Clients progress was expected and checked for outcome outcome goals were goals. fulfilled. Note*- Client was advised to have cheat meals every 5 days.
11. A plan of action if you observe a plateau:
Well-structured and periodized program that emphasized diversity of training modalities and planned five habits of nutritional diet showed exemplary result in achieving the outcome goal. Hence, no plateau was observed during the plan period. 12. A plan of action if your client changes his or her goals. The client showed excellent compliance and adherence towards the program and the goal still remains the same, which is healthy weight gain and wellbeing. Therefore, the same plan of action may be followed for the next plan period but with increased intensity. I will wrap up with post testing and revisit his goals again. We will talk about positive results and will also move forward and set new goals. As the client has shown compliance and adherence to my program, I would want my client to move on to the next level. He was a bit skeptical about his genetic prowess at the start but after working with me, he is thinking of upping the training and nutrition game. In the future I will work on more stringent training and nutrition practices, if he shows great interest in taking his fitness goals to the next level.
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