Surname 1
Student’s Name
Instructor’s Name
Course Title
Date
12 Weeks Training Programs
Professional Requirements
As an aerobics instructor and a fitness trainer, I am obligated to the following:
A responsibility to plan suitable routines that fits a client’s goals such as identifying
movements appropriate for each muscle set.
A responsibility to provide clients with useful information regarding lifestyle issues,
dietary, and weight control.
A duty to evaluate a client’s progress and follow guidelines as expected.
A responsibility to establish and engage a client with governing policies and safety
measures on sports and advice on the proper use of exercise equipment.
A duty to direct a client into the routine and assist them to achieve the desired goals.
Fitness Tests
About a client's condition, I will apply the Daily Readiness Observation (DRO) as the evaluation
approach. This approach allows a client to be assessed at four critical aspects including physical,
emotional state, lifestyle, and movement acuteness. This examination assists a trainer in
understanding a client's endurance, anxiety, and agility.
Under lifestyle, the trainer determines a trainee’s daily activity, dietary, and level of
sleeping.
, Surname 2
Under physical examination, a trainee is tested on aerobic endurance limits.
Under movement acuteness, a trainee is evaluated on flexibility levels.
Lastly, a trainee is examined on her emotional and mental health.
Case Study 1
Diana is a 37-year old woman who has two children. Her Resting Heart Rate is 75bpm, body fat
percentage 31%, height 5'5", and weight 165lb. Before having children, she used to engage in
light aerobic exercises and regular exercises such as jogging. Since she delivered the first child
years ago, she has been inactive. In 3 months to come, Diana is expected to attend to a 20-year
high school reunion. Hence, she is willing to look and feel much confident and is planning to
engage in a 12 weeks training. Diana’s condition is indicated below:
Maximum HR =220-37 years = 183bpm
Minimum = 183-75 (Resting Heart Rate) × 0.60 + 75 =139.8 bpm
Maximum Target 183-75 × 0.70 =75 = 150.6 bpm
This type of client deserves body composition to reduce the excess body fat, and an endurance
training to increase muscle strength.
The 12 Week Program
1-4 Weeks: Strength Training
In all of the following sets, the activities should be held daily.
Leg Press: 1-2 Sets
10-15 Repetitions Incline Bench Press: 1-2 Sets
T-Bar Row: 1-2 Sets, 10-15 Repetitions
Seated DB Curl: 1-2 Sets, 10-15 Repetitions
Student’s Name
Instructor’s Name
Course Title
Date
12 Weeks Training Programs
Professional Requirements
As an aerobics instructor and a fitness trainer, I am obligated to the following:
A responsibility to plan suitable routines that fits a client’s goals such as identifying
movements appropriate for each muscle set.
A responsibility to provide clients with useful information regarding lifestyle issues,
dietary, and weight control.
A duty to evaluate a client’s progress and follow guidelines as expected.
A responsibility to establish and engage a client with governing policies and safety
measures on sports and advice on the proper use of exercise equipment.
A duty to direct a client into the routine and assist them to achieve the desired goals.
Fitness Tests
About a client's condition, I will apply the Daily Readiness Observation (DRO) as the evaluation
approach. This approach allows a client to be assessed at four critical aspects including physical,
emotional state, lifestyle, and movement acuteness. This examination assists a trainer in
understanding a client's endurance, anxiety, and agility.
Under lifestyle, the trainer determines a trainee’s daily activity, dietary, and level of
sleeping.
, Surname 2
Under physical examination, a trainee is tested on aerobic endurance limits.
Under movement acuteness, a trainee is evaluated on flexibility levels.
Lastly, a trainee is examined on her emotional and mental health.
Case Study 1
Diana is a 37-year old woman who has two children. Her Resting Heart Rate is 75bpm, body fat
percentage 31%, height 5'5", and weight 165lb. Before having children, she used to engage in
light aerobic exercises and regular exercises such as jogging. Since she delivered the first child
years ago, she has been inactive. In 3 months to come, Diana is expected to attend to a 20-year
high school reunion. Hence, she is willing to look and feel much confident and is planning to
engage in a 12 weeks training. Diana’s condition is indicated below:
Maximum HR =220-37 years = 183bpm
Minimum = 183-75 (Resting Heart Rate) × 0.60 + 75 =139.8 bpm
Maximum Target 183-75 × 0.70 =75 = 150.6 bpm
This type of client deserves body composition to reduce the excess body fat, and an endurance
training to increase muscle strength.
The 12 Week Program
1-4 Weeks: Strength Training
In all of the following sets, the activities should be held daily.
Leg Press: 1-2 Sets
10-15 Repetitions Incline Bench Press: 1-2 Sets
T-Bar Row: 1-2 Sets, 10-15 Repetitions
Seated DB Curl: 1-2 Sets, 10-15 Repetitions
