Professional Documents
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Training considera
Client Female Male Age 24 Level of fitness p u m s g
experience:
none some
ble
Stage of change: 3 4 5
Load-bearing
capacity
1 x RM Leg Press: 160 kg 6 min. walk test: 600 meters
What is and isn't the
client able to do?
Sit & Reach test: -27 cm
Safety and injuries The right, weak, pre-injured knee of the client, he had three surgeries on, needs to be paid extra attention to. This
Special attention must is the reason the walking test was chosen over a cooper test or similar. Also, the Leg Press RM was chosen over
be paid to: the squat because of that.
Starting level The client has engaged in different kinds of resistance training before, such as calisthenics or regular training
sessions in a modern gym. The last two years however, he didn’t really practice any kind of sports or physical
What is the client's
level? activity.
Has s/he engaged in This is why he has been at quite a low level of fitness at the start but makes fast progress due to the memory-
similar activities before? effect of the muscles and his own memory of different exercises, how to motivate himself and so forth.
Active lifestyle The initial goal is to become more muscular overall, gain strength, improve endurance, strengthen weak muscles
target: and joints (especially the knee) and help the client feel good/better about himself; mentally and physically.
Which Dutch A mix of moderate and high-intensity training, with a frequency of every other day (3/4) training sessions per
Standard for week, combined with at least one cardio session (optionally 2-3) per week. Each training session lasts about an
Healthy Physical hour, including the warm-up, dynamic stretching and cool-down at the end. This works out to 4-6 hours of
Activity (NNGB) physical activity per week, which is even slightly more than the five trainings sessions at 30 minutes each, as
aspects are recommended by the NNGB.
required to attain
that goal?
Action plan: Hypertrophy-based resistance workout; 4-5 training sessions per week; full body workout
Strength
Adaptation Hypertrophy Maximum strength Endurance Weight loss Other...
endurance
Training
This training session has its focus on Hypertrophy, in order to increase overall muscle size and growth.
Objective(s)
Apart from that, areas like Strength and Maximum Strength will improve too, due to the prior low level of
What I am hoping to physical activity.
achieve with this
training session? Record Weight loss is also possible to achieve, since the increased muscle mass and the full-body style workouts burn a
at least one objective lot of calories and especially fat.
(and perhaps some
other focus areas).
Endurance and flexibility are the last two factors that will improve as well but not as significantly as the
beforementioned ones.
Safety is the most important point of focus for the training from my perspective as a coach. Almost as important
Personal learning is the well-being and motivation of my client.
objective (coaching)
It should be noted that every client is different, has different genetics, goals, wishes, needs and motivation, so the
What will you focus on style of motivating, training and communicating with him/her should be different as well in order to succeed.
with regard to your own
My own performance should be focussed on clear, understandable instructions, respectful behaviour towards the
performance?
client and other athletes and coaches in the gym, as well as safety, fun and professionality.
Frequency of training
Physical load F sessions Trainings take place every other day, equalling 3-4 training sessions per week
FITT principle Intensity –
I strength/fitness: 55-75% of 1RM; slowly, gradually add weight and reps as his fitness level improves
No cardio during assessed trainings session; 1-2 cardio sessions per week in week-
Intensity – cardio to-week trainings plan.
Resistance (Strength) training; Free weights (Dumbbells, Barbells) and Machines
T Type of exercises (TechnoGym)
Fitness/strength Number of sets: 20 Number of reps (repetitions): 8-12 Set breaks: 60-90 sec
Total duration of
Training training session:
0 hrs 40 mins
Intensity
Exercises sets reps set breaks
Weight HR
Map/outline of circuit
Equipment Number
Leg Press 1
Bench Press 1
Lat Pulldown (Machine) 1
Shoulder Press (Dumbbells) 2
Lateral Raises (Dumbbells) 2
Face Pulls (Cable; Rope) 1
Triceps Extensions (Laying on back; Dumbbells) 2
Biceps Curls (Seated; Dumbbells) 2
https://youtu.be/HpdYoFZKYf0
The three score forms of Hannah Edmondson, Charlotte Uebis and Mauro Jurriens are combined into
the one below to make it easier to view.