Calculations: Calculate the client's target heart rate using the Karvonen formula.

Training Program: Design a full 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 client's needs
• Specific conditions that you have identified in the client profile
• A fully 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 client's 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