Please complete the periodized Training Plan and sample workout 1 and 2 based on the case study

Recommendations Student Instructions: Complete the Periodized Training Plan for your client case study to send to your PRO TRAINER 24 hours prior to your Practical Exam. Name: Goal Why: Macrocycle Mesocycle Microcycle Model Description FITT FITT Lifestyle Results & Key Resistance Cardio Milestones Foundations Block Training & & RIPE Program avery 2 months from Evolution Linear APE hardest based on Mastery Wave client's ranking Full year Week 1 Week 2 training Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18 Week 19 Week 20 Week 21 Week 22 Week 23Recommendations Macrocycle Mesocycle Microcycle Model Description FITT FITT Lifestyle Results & Key Resistance Cardio Milestones Foundmoons Block Training & & RIPE Program every 2 months from Evolution Linear APE enalesi to hardest based on Mastery Wave client's ranking. Week 24 Week 25 Week 26 Week 27 Week 28 Week 29 Week 30 Week 31 Week 32 Week 33 Week 34 Week 35 Week 36 Week 37 Week 38 Week 39 Week 40 Week 41 Week 42 Week 43 Week 44 Week 45 Week 46 Week 47 Week 48 Week 49 Week 50 Week 51 Week 52Recommendations SAMPLE WORKOUT - FOUNDATIONS DAY 1: Student Instructions: Complete the Foundations Day 1 and Day 2 programs for your client case study to send to your PRO TRAINER 24 hours prior to your Practical Exam. General Warm-Up (Time and Activity): Type of Exercise Grouping Exercise Sets Reps RIR Tempo Rest Mobility Stability Main Main Supplemental Supplemental Accessory Accessory Meaningful FinishRecommendations SAMPLE WORKOUT - FOUNDATIONS DAY 2: General Warm-Up (Time and Activity): Type of Exercise Grouping Sets Rest Exercise Reps RIR Tempo Mobility Stability Main Main Supplemental Supplemental Accessory Accessory Meaningful Finish Provide the reasoning for your program design choices below: 1. 2. 3. A. 5.Fitness Assessment Results RHR 68 bpm BP 122/81 HRR 32 bpm Height 1.63 m (5'4") Weight 72 kg (158 lbs) Waist girth 86 cm (34 inches) Posture: shoulder protraction and forward head Squat: forward lean Wall Slide: hands lose contact Push-Up Assessment: 3 push-ups; struggled to lift torso as a unitKnow Your Client Client Case Study Information: Maria is a 28-year-old teacher who has been exercising two to three times per week for the past six months. She has recently decided to go back to school to complete a Master's degree on a part-time basis. She enjoys exercising but has not been happy with her results lately and feels like she has reached a plateau. Her main goals are to lose five to eight pounds, gain some upper body strength and decrease her stress levels. Her time is limited, and she gets discouraged if she doesn't experience regular fitness gains. She stated that she would like to train with a Personal Training Specialist three times per week. PAR-Q+ YES NO 1. Has your doctor ever said that you have a heart condition OR high blood pressure? X 2. Do you feel pain in your chest at rest, during your daily activities of living, OR when you do physical X activity? 3. Do you lose balance because of dizziness OR have you lost consciousness in the last 12 months? X 4. Have you ever been diagnosed with another chronic medical condition (other than heart disease or X high blood pressure)? If yes, list: 5. Are you currently taking prescribed medications for a chronic medical condition? If yes, list condition(s) X and medications: 6. Do you currently have (or have had within the past 12 months) a bone, joint, or soft tissue (muscle, ligament, or tendon) problem that could be made worse by becoming more physically active? Answer NO If you had a problem in the past, but it does not limit your current ability to be physically active. X If yes, list: 7. Has your doctor ever said that you should only do medically supervised physical activity? X If the client answered NO to all of the questions above, they are cleared for physical activity. If they answered YES, they must complete the PAR-Q+ Follow Up Questions (see http://eparmedx.com/). HEALTH HISTORY QUESTIONS YES NO 1. Have you had surgery in the last two (2) years? If yes, list: X 2. Are you, or have you been, pregnant? If yes, when: X 3. Do you take any medications on a regular basis? If yes, list: X 4. Do you have experience or family history with any of the following conditions? * Arthritis . Heart Disease . Stroke . High Blood Pressure # High Cholesterol Cancer Asthma # Fibromyalgia # Depression . Disordered Eating . Diabetes