Running head: Evaluate, Plan, Describe the History of a Strength Training Program.

PAGE | 0

Strength Training Program: An in depth look on how to achieve your fitness goal.
Matthew U. Garman
Shepherd University; Health Promotion & Exercise Science

EVALUATE, PLAN, DESCRIBE THE HISTORY OF A STRENGTH TRAINING PROGRAM.

PAGE | 1
Strength Training Program: An in depth look on how to achieve your fitness goal.
There are seven days in a week that we must embrace our fitness. Now, considering the
fact that not everyone is built the same way, have different responsibilities like family, friends,
and work, and have several other factors that contribute to their daily lives. I hope that through
an in-depth pursuit to this program empowers, motivates, pushes, and enlightens the
participant/s.
The type of individual for this training program.
The Client demographics in the assignment are as follows in this order; the description of
age, gender, occupation, and stress levels of the individual. I will be focusing on 18-40-year olds
during this assessment process and am not being gender bias. The occupations of my clients may
be vast and varied, however, the future endeavors into the personal training, education, and
health wellbeing experiences should remain balanced. They are entitled to endure an assortment
of stress level scales, partially due to having a multitude of situations in day to day living.
However, I will mention that these can be manageable and brought under control through various
outlets, like focusing on nutrition and fitness.
An analysis of the medical history of my clients are critical, following the entirety of their
demographics. The paperwork will be deconstructed into a multitude of facets. In the
articulation of any medical problems and special considerations (e.g., physical disabilities,
medications), I will state that I prefer none having been identified, but will make exceptions
based on particular cases. These include cases where they have diabetes, minor joint problems,
and are taking medications that do not inhibit/hinder physical performance. It is vital to keep a
record of any current or past acute illnesses (cold, flu, etc.) listed or mentioned, current or past
injuries (sprains, strains, or broken bones/limbs) listed or mentioned, current or past chronic

EVALUATE, PLAN, DESCRIBE THE HISTORY OF A STRENGTH TRAINING PROGRAM.

PAGE | 2
conditions (hypertension, diabetes, allergies, depression, etc.) listed or mentioned, and
medications that are over-the-counter or prescription that are listed or mentioned.
Furthermore, an analysis of CHD risk factors in addition to their medical history. The
evaluation of my clients scores including each of the risk factors listed and their values. These
encompass age, family history, tobacco use, hypertension risk, dyslipidemia risk, prediabetes
risk, obesity risk, and physical inactivity risk. Additionally, a suggestion for medical testing by
their physician should be done to determine TC, HDL-C, LDL-C, and fasting blood glucose
levels, along with their ability to participate in physical activity. I suggest they have this done at
their earliest convenience, to assess if any risk factors are present.
The Lifestyle profiles and the evaluation of its mechanisms that may comprise of
potential problem areas or exceptional pinnacles, that will be investigated and measured. In
terms of my clients dietary considerations (e.g., snacks, salt use, foods high in saturated fat),
how many times a day do they maintain a meal regiment (e.g., 1,2,3, or more times a day.).
Encompassing how the meals are broken down into a breakfast meal, mid-morning snack, lunch,
mid-afternoon snack, dinner, and after dinner snack, which may vary from person-to-person.
How many times do they eat out, like only partaking on special occasions in meals not prepared
at home, and their average portion size while proceeding in all their nutritional consumption? Is
it listed that they receive more than one serving per sitting or more and takes roughly how many
minutes per meal to consume? Are activities interrupting these eating arrangements? During
snack times, what type of food do they prefer (fruit, vegetables, candy, etc.) and how many times
does this take place in a seven-day period. Another word, it is noteworthy to understand the
nutritional needs and aspirations of the client. My client should keep up with their nutritional

EVALUATE, PLAN, DESCRIBE THE HISTORY OF A STRENGTH TRAINING PROGRAM.

PAGE | 3
needs by following a nutritional guideline, however I will not be particular with which way
obtained the guideline as long as it has been approved by a health professional.
In addition to my clients dietary considerations and eating habits, their physical activity
and interests should entail walking, running, jogging, weightlifting, recreational sport, etc. I will
consider preferences during the construction and development of programs that comprise of a
blend or mixture of walking, running, and jogging, bicycling, jumping rope, lifting for
endurance, lifting for strength, etc. exercises on a regular basis. However, I will and my client
should maintain an open mind to try these various mixtures and combinations of these types of
programs in order to attain the fitness goals.
The who, what, when, where, why, and how to this program.
Within the limits of this program, come a vast variety of modalities comprising of body
weight, mechanical weight, barbell weight, and dumbbell weight. These are for the muscle
strength and endurance portions of the workout program. In the case of cardiovascular fitness,
we will be using a mixture of agility and explosiveness training methods, alongside, slower more
time oriented methods for endurance. This will give you the best bang for your buck, because
with various intensity, time, and type, the body will remain captivated and continue to develop
day-to-day.
The methods and approach to this workout madness.
The evaluation of these methods and approaches are simple but hold complexities with an
extensive set of rules that must be followed strictly in order to achieve the outcomes being
sought out. The types of workouts will contain 4 elements and a diverse gamut of sets and
repetitions. These elements comprise of cardiovascular, muscle endurance, muscular strength,
and rest periods. Such exercise methods as, a pyramid structure (e.g., starting at a 1 rep set and

EVALUATE, PLAN, DESCRIBE THE HISTORY OF A STRENGTH TRAINING PROGRAM.

PAGE | 4
working your way to a 10 rep set or vice versa), circuit arrangement (e.g.,5-15 exercises with
either a time limit, repetition range, or set range), 3-10 set range (e.g., 3 sets per exercise, 4 sets
per exercise, etc.), and super setting (e.g., placing exercise in succession, maxing out, or
proceeding to muscle failure, etc.) will be used for entire body workouts (e.g., upper body and
lower body)and/or rotational upper and lower body sessions (e.g., chest, triceps, biceps, back,
shoulders, trapezius, deltoids etc. on one day and hamstrings, calves, glutes, etc. on another day)
within 5-6 days a week with none-consecutive days off.