Create a comprehensive 8–12-page exercise program design appropriate for your self-selected
client. The paper must include 3–5 references and be formatted in current APA style with references outlined on an additional reference page. Make sure that the introduction includes the reasons for selecting the specific client. Components of the program design must include the following:
-a mission statement
-client profile
-health history (summarize the results of the Physical Activity Questionnaire
-and/or the Health Status Questionnaire)
-lifestyle (i.e. occupation, family role, etc.)
-client’s history
-goals in various training areas
Include a 6–8 week training cycle chart which includes the following:
-resistance
-cardiovascular
-flexibility training
-weight management plan of attack
The following is to be utilized as a guide for writing up your exercise program design:
-Don’t forget to consider the subject’s current health status and his or her particular fitness goals.
-Have a type of Medical Clearance Form (HSQ or PAR-Q).
-Set goals using the “SMART” Principle: Specific, Measurable, Attainable, Realistic, and Time-frame specific.
-Choose activities for a balanced program.
-Focus on muscular strength/endurance, cardiorespiratory endurance, body composition, and flexibility.
-With resistance training, have at least 1 primary exercise for every major muscle of the body.
-List the primary, secondary, and opposing muscle groups targeted for each RT exercise.
-Be specific in your choices of exercise equipment and consider the level of the person you have chosen.
-Create logistical orders of the entire workout and each exercise that makes up the
workout.
-Write an introduction (provide a brief summary of what your client’s program will entail and then give a future viewpoint of where his/her program will go next).
-The body of the paper is where you will address all exercises chosen, provide justification for the selection of each exercise, state at least the primary muscles targeted by each exercise, have a meso-cycle for a 6–8 week period (with resistance, cardiovascular, and flexibility training). You must also include a warm-up and a brief cool-down on resistance training days, specifically if you do not train cardiovascular endurance on that day. Also, address training goals and stay consistent. For example, your reps, sets, and recovery (for your client) should equal what you have your client training for (e.g. muscular endurance, muscular strength, power, etc.). Finally, be sure to indicate how, when, and the reasons why you will assess your client for body composition, cardiovascular endurance, muscular strength or endurance, and flexibility.
-You must include a concluding paragraph (or 2) that provides a brief summary of your paper as well as gives some ideas as to what the client will do (related to workouts) in the
