Proper Program Design

Designing a weight management program for an Overweight Sedentary Adult.

My strategy as a personal trainer:

A personal trainer’s job is not to tell the client what to do. The personal trainer’s job is to guide clients towards the right direction by being their advisor. Therefore, client creates the need for exercise, and the trainer uses knowledge to help the client achieve that need.

- Initial health screening and health history

- Initial Fitness assessment.

- Discussion with the client about the underlying reason for why they are seeking personal training.

- Discussion about past experiences with exercise and what they enjoyed doing, what they didn’t enjoyed doing, and why they stopped.

- Discussion about the amount of time commitment they client is seeking to invest in their training with the personal trainer.

- Discussion about the kinds of exercises the client would be interested in doing by giving them a list of exercise options to choose from.

- Develop a fitness program based on the types of exercises that the client is interested in doing

- Design microcycles, mesocycles, and macrocycles of hypertrophy, muscular endurance, cardiovascular endurance, and power phases that properly suit the client’s fitness goals.

- Incorporate fitness intensities in the fitness program with respect to the client’s HR Reserve and fitness goals and the time frame to achieve those goals

- Ensure that they fitness program meet the 250-300 min/week exercise requirements and the 500-1000MET/week requirements. Ensure exercises are 3-6METS in the first 2-3 weeks.

- Discussion on diet and how to increase metabolism and how to create a calorie deficit through a daily food journal.

- Discussion on evaluating results through regular assessments to provide feedback and motivation to succeed in the program.

- Provide ongoing behavioural intervention to keep the client motivated and interested in exercise.