Hi agin,
I'm now studying for the case study. I have a sample in my study guide of a male who's a beginner, has a resting hr of 70 and is 35 years old.
I'm trying to figure out his intensity for heart reserve. If he were to go at 40-60% intensity. I calculated 220-35x 40%=74 and x60 = 111 bpm.
That seems kind of low. Is this right.
Then using the Heart Rate Reserve Method.
I used 185-70x40% + 70 = 116 and x60 was 139 bpm.
116-139 seems a little more intense for a beginner. Am I on the right track to understanding this?
okay, since no one seems to be able to answer this question. I also have to give 10 exercises and describe what they work.
Since my subject is a beginner, according to our manual it says to use the swiss ball, machines and body resistance. (I'm going to add light dumbells)
Here's what I put down. Tell me if this is right and if i'll pass my exam with this work out.
1. Back extenstion-on the floor
2. Ab. crunch
3. one arm row
4. bar bell Bench press
5 Lateral Raise
6 Bicep curl
7 Tricep kick back
8. leg extension
9 Leg Curl
10 Standing calf raise.
from 3-7 the dumbells will be light less then 70% of there 1RM .
Since they're a beginner I'll do that total body workout 1-2 a week. 1 set of 12 reps
Where's the squats, lunges and/or deadlifts? You can scratch off leg ext/curls in my book, but it looks like a routine that would pass a test. Just not my test.
The reason I have no deadlifts and squats is because it's a beginner. I'm even sceptical about using dumbells. Since the manual suggests only machines, body resistance and the swiss ball. Of course if real life it's different, but this is all for my exam. [img]smile.gif[/img]
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Pardon my ignorance, but is there a reason beginners can't or shouldn't do compound exercises. Most of these look like Iso's--my thought would be to include Dips, negative chins or something of that ilk, cable rows, squats, deads, etc...
Also, wouldn't the program be designed around the client's goals as much as his or her level of expertise. A beginner wanting to lose weight would need a different program than a beginner wanting to train for a specific sport, etc.
Originally posted by FishrCutB8: Pardon my ignorance, but is there a reason beginners can't or shouldn't do compound exercises.
Yes, if they're not ready to do them--whether it's psychological or physical preparedness or some other contraindication. Everything has its place and time.
Originally posted by anniehall: Of course if real life it's different, but this is all for my exam. [img]smile.gif[/img]
I just skimmed this thread but my impression was that the folks providing answers were giving their opinions "for the real world" and what you need is the "right answers for the exam," correct? Is this a certification exam and, if so, which one is it again? Maybe the folks who have already obtained the certificaition would be your best source since the goal is to pass the exam... then you can worry about the REAL world!
I'm not a trainer, and in fact I've only "trained" a few people (friends, girlfriend, relatives). But I've learned this: When designing a routine for a true beginner, the NUMBER 1 priotity is getting them to work out consistently. This means that they have to be comfortable with the routine. And the average beginner is not going to be comfortable doing squats or deadlifts (nor should they be without supervision). If you give them a routine that they're not willing to do, the routine is not going to work.
So, for a beginner, I think machines are OK. Obviously, you have to shift toward free weights after 4-6 weeks or so.
Anyway, my very non expert opinion is:
Replace the curls with supinated-grip lat pulldowns and the tri extensions with neutral grip dumbbell military presses. And replace the leg extensions with 2 sets of leg presses. Shoot for 2-3x/week.
Originally posted by Jake: I'm not a trainer, and in fact I've only "trained" a few people (friends, girlfriend, relatives). But I've learned this: When designing a routine for a true beginner, the NUMBER 1 priotity is getting them to work out consistently. This means that they have to be comfortable with the routine. And the average beginner is not going to be comfortable doing squats or deadlifts (nor should they be without supervision). If you give them a routine that they're not willing to do, the routine is not going to work.
So, for a beginner, I think machines are OK. Obviously, you have to shift toward free weights after 4-6 weeks or so.
Anyway, my very non expert opinion is:
Replace the curls with supinated-grip lat pulldowns and the tri extensions with neutral grip dumbbell military presses. And replace the leg extensions with 2 sets of leg presses. Shoot for 2-3x/week.
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