An introduction to the training program attached below, explain what it involves, the benefits in terms of components of fitness, who it may be suitable for, results from published studies prescribing a similar training program
Question: An introduction to the training program attached below, explain what it involves, the benefits in terms of components of fitness, who it may be suitable for, results from published studies prescribing a similar training program.
_ introduce the training type and benefits, describe health screening and fitness testing with results compared to norms, state SMART goal , clear outline of the program attached below including details of any progression or individual modification, clearly shows results of the program, summarizes findings indicating strengths and weaknesses thats also attached below before training and after training results of the group
PreTraining
G z d m j
HR 71 85/min 71 68 76
BP 110/80 110/80 124/80 100/70
Height 175.5 162 168.5 180 173
Weight 80.5 65 64 86 74.7
Waist to hip ratio 0.96 0.70 0.93 0.95 0.78
12 min walk
2.4km run
– 10 mins 10.45 min 14.5 mins 12 mins
Astrad 65
Push Up
64
4 41 50 5
Handgrip 48 34 36 46 29
BMI 26 25 22.7 27 24.7
Maximal wide grip chin ups 12 0 14 0
1 RM bench press 123kg 30 70.9kg 100 kg 23
After Training
G z d m j
HR 80 60 68 75
BP 120/80 120/80 115/80 118/80
Height 162 168.5 180 173
Weight 65 64 84 73.7
Waist to hip ratio 0.68 0.94 0.92 0.76
12 min walk
2.4km run
11 min 10. 33min 9 mins 12 mins
Astrad 138, 144, 149= 44 125, 167, 170 = 60 126, 162, 168 = 58 128,129, 152= 40
Push Up 5 50 56 7
Handgrip 50 38 38 46 31
BMI 24.8 22.7 24 24.6
Maximal wide grip chin ups 4 17 14 5
1 RM bench press 40 75 107.5 30
program
Upper
Set 1
Set 2
Set 3
Set 4
RPE
Bench Press
12 reps
12 reps
12 reps
12 reps
9
Tricep Extension
12 reps
12 reps
12 kgs
12 reps
9
Shoulder Press
12 reps
12 reps
11 reps
10 reps
10
Bent over Row
12 reps
12 reps
-10 reps
11 reps
9
EZ Bar Bicep Curls
10 reps
10 reps
12 reps
12 reps
8
Lower
Set 1
Set 2
Set 3
Set 4
RPE
Back Squat
12 reps
10 reps
12 reps
12 reps
10
RDL
10 reps
-
10 reps
12 reps
11 reps
7
Bulgarian Split Squat
12 reps
12 reps
12 reps
10 reps
9
Hamstring Curls
12 reps
11 reps
11 reps
10 reps
9
Seated Calf Raises
12 reps
12 reps
12 12
8
HITT training
Exercises
Duration
RPE
Superset 1
Squats
10 reps 3 sets
9
Jumping lunges
10 rep’s E/L 3 sets
8
Superset 2
Push ups
15 reps 3 sets
8
Dips (assisted)
10 reps, 3 sets
8
Superset 3
Burpee
10 reps 3 sets
7
Kettle bell swing
10 reps 3 sets
7
Superset 4
Plank hold
30 seconds 3 reps
9
Torso twist
15 reps 3 sets
6
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