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W5 Activity 6 - Anaerobic Exercise Program

This document contains a fitness plan and workout routine for client Sidney Kuntze Loo. Sidney is 1.70 meters tall, weighs 48kg and has a body mass index of 16.4, classifying them as underweight. Their fitness goal is endurance training. The proposed workout consists of warm up exercises like Russian twists and squats followed by a resistance training circuit with exercises targeting different muscle groups. Exercises are done in sets of 3 repetitions for 12-15 seconds each with a 15-30 second rest interval between sets. The tempo of 2 seconds for the eccentric and concentric phases aims to keep Sidney under tension for a suitable duration given their current fitness level and health conditions.

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Chanel Camryn Loo
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138 views

W5 Activity 6 - Anaerobic Exercise Program

This document contains a fitness plan and workout routine for client Sidney Kuntze Loo. Sidney is 1.70 meters tall, weighs 48kg and has a body mass index of 16.4, classifying them as underweight. Their fitness goal is endurance training. The proposed workout consists of warm up exercises like Russian twists and squats followed by a resistance training circuit with exercises targeting different muscle groups. Exercises are done in sets of 3 repetitions for 12-15 seconds each with a 15-30 second rest interval between sets. The tempo of 2 seconds for the eccentric and concentric phases aims to keep Sidney under tension for a suitable duration given their current fitness level and health conditions.

Uploaded by

Chanel Camryn Loo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Client’s Name: Sidney Kuntze Loo Coach’s Name: Chanel Bumanlag

Height (in meters) 1.70 Weight (in kilograms) 48kg

Body Mass Index 16.4 Classification Underweight

Fitness Goal Endurance Training

Resistance Training Multiple-set


System

WARM UP

Exercise Set Time Rest Interval

Warm up Russian twist 3 15 15 seconds


exercise 1

Warm up 2 Squats 3 15 15 seconds

Warm up 3 Yard sprints 3 15 15 seconds

RESISTANCE EXERCISE

Exercise Set Time Tempo

Whole Body Glute bridge 3 15 2-0-2


pulses

Chest Bridges 3 15 2-0-2

Upper Back Side planks 3 15 2-0-2

Lower Back Push-ups 3 15 2-0-2

Core Lunges 3 15 2-0-2

Arms Bicep curls 3 1 2-0-2

Legs T-pulls 3 15 2-0-2

COOL DOWN

Cool Down 1 Cobra 3 12 2-0-2

Cool Down 2 Sealed forward 3 12 2-0-2


bend
Cool Down 3 Child’s pose 3 12 2-0-2

Complete the statement

I chose the Resistance Training System ( Multiple-set ) because…….

- My client's muscular strength and tone may improve due to using a multiple-set
resistance training method, which helps protect her joints from damage—maintaining
flexibility and balance, which may assist her in remaining independent as she grows
older. As a result of her Vertigo and tendency to faint quickly due to exhaustion, my
client's physique is not suited for high-intensity training sessions.

I chose the Anaerobic Exercise/s because…..

- The workouts that I recommended are appropriate for my client's present level of
physical fitness. The exercises may assist her in developing and improving more,
regardless of her age, as we begin a new milestone in pursuing the fitness objective
that my client desires.

The rest interval is 15-30 seconds because…....

- As previously said, I consider my client's current physical condition while designing


workouts for her. As a result, I allocated 15-30 seconds of resting time for her to regain
energy and resume exercising.

The number of repetitions will range from 12 to 15 because….

- To accomplish my client's objective of increased strength and endurance, I


recommended that they do 12-15 repetitions of the exercises shown above.

The tempo of the Resistance exercise is 2-0-2 because….

- TUT = 4 seconds for each exercise x 5 repeats = 20 seconds total time under tension
When I say "Under Tension," I'm referring to a speed that may help my client achieve
their fitness objectives while still being suitable for their current fitness level.

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