Case Study: Muscle Strength & Endurance, Body Composition

You are a certified personal trainer with a degree in Exercise Science. "Jack", a 24-year-old college student, has come to you for advice. He wants to start a muscle training program but isn't quite sure what is involved. Jack doesn't want to be a body builder; he just wants to be a little more toned and a little bulker. He is 6'2' tall, weighs 200 pounds, has a 34" waist and 36" hips. After the meeting, you show Jack around the facility and tell him he will need to take a few assessments before you can help him develop a program. Jack completes the Safety Clearance form, and then walks around the indoor track for five minutes to warm-up.

Then you assist him with the tests. Here are his results: Bench press (with bar) - 1RM = 130 lbs. 75 Lat pulldowns (on machine) - 1RM =100 lbs. 65 Biceps - 1RM = 50 lbs. 50 Triceps - 1RM =25 lbs. Leg Press - 1RM = 190 lbs. Leg extension - 1RM =100 lbs. Leg curl - 1RM =75 lbs. Push-ups - 40 in one minute Curl-ups - 60 in one minute Jack decides that it does not matter to him whether he uses free weights or machines.

Help Jack develop his muscle training program.