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Coaching ICA 3
PresentationWeight Loss Programme
Introduction
Client’s Name: Mr. T. T. T.Age: 43Gender: Male
Current Weight: 105 kgHeight: 1.74mBMI: 34.68
Weak Knee Joints, No medical conditions
Introduction
• Client has not been exercising for the past 3 years
• Wants to lose additional weight, but has no knowledge of how to
• Weight is largely due to improper control of food intake & sedentary lifestyle
Introduction
• Client has no preference over different forms of exercises (fear of water)
• Daily intake of 3000 calories
• Sweet-tooth habit
Exercise Programme
• 3 months starter programme • Aim: to lose 6kg in 3 months
• Types of Programme• Weights training• Cardio vascular training• Nutrition advice & education
• Additional Equipments• Resistant Band (Green)• Gymnasium• Heart rate monitor
Exercise Programme
Frequency of Trainings:Phase 1: 10 sessions ( 1½ hour per session)
• Twice per week • Wednesday & Saturday (afterwork) • Purpose: Muscular Endurance (first hour)
Cardio Vascular training (last 30 min)
Phase 2: Subsequent Sessions (1½ hours per session)• Thrice per week • Tuesday, Thursday, Saturday (afterwork)• Purpose: Strength Training (first hour)
Cardio Vascular Training (last 30 min)
First 10 Sessions
• 2 sessions per week• Wednesdays & Saturday• 1 hour per session• Aim: Muscular Conditioning
• 1 session: cardio vascular training• 1 session: weights conditioning
FIRST 5 SESSIONS
First 10 Sessions
Exercises Intensity Reps Sets Rest time
Dynamic Stretching
- - - -
Bicep Curls 60% of 1 RM 12 3 30 secs
Tricep Extension
60% of 1 RM 12 3 30 secs
Shoulder Press
60% of 1 RM 12 3 30 secs
Wall/Inclined Push Ups
- 12 3 30 secs
Crunches - 12 3 30 secs
First 10 sessions
Exercises Intensity Reps Sets Rest time
Side (trunk) Bending
60% of 1 RM 12 3 30 secs
Knee Extension
60% of 1 RM 12 3 30 secs
Hamstring Curls
60% of 1 RM 12 3 30 secs
AB/AD ductor
Extension
60% of 1 RM 12 3 30 secs
Toe Tipping - 12 3 30 secs
First 10 sessions
Exercise Intensity Duration
Cycling
(angle of knee should not be
over extended)
Warm Up 5 – 10 minutes
Training:
50 - 60% of max. heart rate
88 - 106bpm
20 - 30 minutes
Cool Down 5 - 10 minutes
Subsequent Sessions
• 3 times per week• Mondays, Wednesdays, Saturdays• 1½ hour per session• Aim: Muscular Strength
• 2 sessions: Cardio + Weights Training• 1 session: Cardio
Tuesdays & Thursdays
Subsequent 15 sessions(Mondays & Wednesdays)
Exercises Intensity Reps Sets Rest time/Duration
Dynamic Stretching
- - - 5 – 10 min
Bicep Curls 80% of 1 RM 4 to 6 2 2 min
Tricep Extension
80% of 1 RM 4 to 6 2 2 min
Shoulder Press
80% of 1 RM 4 to 6 2 2 min
Wall/Inclined Push Ups
- 4 to 6 2 2 min
Crunches - 4 to 6 2 2 min
Exercises Intensity Reps Sets Rest time
Side (trunk) Bending
80% of 1 RM 4 to 6 2 2 min
Knee Extension
80% of 1 RM 4 to 6 2 2 min
Hamstring Curls
80% of 1 RM 4 to 6 2 2 min
AB/AD ductor
Extension
80% of 1 RM 4 to 6 2 2 min
Toe Tipping Add 2kg weights
4 to 6 2 2 min
Subsequent 15 sessions(Mondays & Wednesdays)
Subsequent 15 Sessions(Mondays & Wednesdays)
Exercise Intensity Duration
Cycling Warm Up 5 – 10 minutes
Training:
75% of max. heart rate
132bpm
15 to 20 minutes
Cool Down 5 - 10 minutes
Static Stretching - 5 – 10 minutes
Saturdays
Subsequent 15 Sessions(Saturdays)
Exercise Intensity Duration
Dynamic Stretching
- 5 – 10 minutes
Brisk Walking Warm Up 5 – 10 minutes
Training:
70% of max. heart rate
123bpm
30 to 40 minutes
Cool Down 5 - 10 minutes
Static Stretching 5 – 10 minutes
Daily Intake
• 3,000+ calories
Typical Intake:• Breakfast: McDonalds • Lunch: Nasi Lemak; 5-6 dishes of economic
rice; laksa• Dinner: Fast Food
Need: reduce to 2,200 calories per day
Nutrition Advices
• Eat a variety of foods that are low in calories and high in nutrients.
• Eat less fat and fewer high-fat foods
• Eat smaller portions and limit second helpings of foods high in fat and calories
Nutrition Advices
• Eat more vegetables and fruits without fats and sugars added in preparation or at the table
• Eat pasta, rice, breads and cereals without fats and sugars added in preparation or at the table
• Eat less sugar and fewer candies, cookies, cakes and soda
• Drink less or no alcohol
References
• http://www.lifeclinic.com/focus/nutrition/food-nutrition.asp
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