Chad is an avid golfer. He wishes to improve his golf game and is very motivated to get started on a training program. Chad has exercised regularly for the past 8 years and is in good physical health. Most of his exercise has been aerobic in nature with only a small amount of resistance training.
1) Discuss fitness tests or methods of evaluation that should be used to assess the client, providing rationale for your recommendations. Be sure to address the specific conditions presented by your client.
2) Provide a detailed, comprehensive, 12-week periodized training program, including specific sets, repetitions and exercises, utilizing an integrated approach.
3) Discuss nutritional strategies and supplement recommendations with a rationale for your choices.
I'll help you get started because I am personally familiar with periodization training but you will need to provide more specifics to really fill out the paper. You can do this using the information I give you or you can fill me in on the details and we can work on it together more fully.
I. Discuss fitness tests or methods of evaluation that should be used to assess the client, providing rationale for your recommendations. Be sure to address the specific conditions presented by your client.
First, list those factors that determine a good golfer. Aerobic conditioning really is not a significant factor and since he is already training aerobically, we probably don't have to test for aerobic capacity (VO2Max) unless you want to get a baseline level and then integrate aerobic exercises into your routine. Assuming you do, obtain the baseline VO2Max. For the most part, golf is basically a game involving intermittent explosions of strength followed by long periods of rest. As such, you also do not need to obtain lactic acid levels since that won't be a contributing factor to outcome.
Factors that do contribute more significantly to a golfer's abilities include grip strength, shoulder and arm strength, upper and lower back strength, and upper leg strength. Since Chad has only 12 weeks to get into better shape, pick a set of exercises that are 1) basic and/or 2) sport specific.
A. Grip Strength/Forearms (Basic and sports-specific exercises will follow each muscle group listing)
Measure with a manometer. This is basically a one-rep maximum (1-RM) measurement. The 1-RM will be used to measure baseline strength and then to re-evaluate progress at six weeks and again at the end of the 12-week cycle. 1-RM can be calculated by using tools such as this one: ...
Chad is a golfer who wants a sports-specific training and nutritional program. As his personal trainer, you advise him on the 3 aspects of exercises that pertain to his situation: cardiovascular fitness or "Cardio;" stretching; and weight-lifting or progressive resistance training. You have 12 weeks to develop a periodization training program which includes these factors and also nutritional and dietary support.
An additional consideration is over-training which must be avoided despite the relatively short time period given in the study