CASE STUDY

NAME : surya panicker

AGE : 24
SEX : female
OCCUPATION : working with a private firm
ADDRESS : Om sudershan, tata power house, boriwali(E)
CONTACT NO. : 9930380269
MEDICAL HISTORY :
Present medical history : PCOD since last 6 months
Risk factors : not significant
CURRENT EXERCISE STATUS : Beginner
CURRENT NUTRITIONAL STATUS : follows a diet plan prescribed
by a dietician
GOAL : to achieve weight loss and tone up
My client doesn’t have any risk factor so she does not
require a physician’s approval before starting an exercise
program nor does she require supervision by an MD before
conducting her fitness tests and can perform all maximal tests.
HEALTH AND FITNESS ASSESSMENT :
HR : Resting 66bpm
BP : 120/78
BODY COMPOSITIONS :
Height : 165 cm / 5.5 in
Weight : 69.7 kg / 153.3 lbs.
BMI : 25.6 kg.m-2 ( overweight class )
Waist to hip ratio : 0.75 (within normal range)
Waist circumference : 31.5 in
CARDIOVASCULAR ASSESSMENT :
Rockport 1 mile walk test
Time : 14.46 min HR : 129bpm
Interpretation : VO2max : 44.37 mL.kg-1.min-1
MUSCULAR FITNESS :
Muscle strength : 1RM : As the subject is a beginner and
she is not familiar with the form of most common
exercises performed in the gym, a one rep max test was
not conducted.
Muscle endurance :
 Partial curl up test : 8 (well below average )
Push up test : 4 ( needs improvement )
FLEXIBILITY :
Sit and reach test : 22 ( above average )

After conducting a fitness assessment of the client and looking

for her primary goal a 3 month exercise schedule is constructed
As her primary goal is to lose weight we will focus more on
cardio training and to tone her body we will give her resistance
training as well
EXERCISE PLANNING :
First micro cycle : 1 to 4 wks
For CRF training :
Frequency : 3 days a week
Intensity : for first 2 wks 30 % - 40% of HRR ie. Low
intensity
After 2 wks can start with 40% - 59% of HRR
HRR for my client : 130bpm
Target HR : first 2 wks 105-118 bpm (30%-40%)
Next 2 wks 118-142 bpm (40%-59%)
Time : 50 mins per day (150 mins per wk)
 Type : treadmill , cycling , elliptical machine

EXERCISE PROGRAMME FOR MONDAY WEDNESDAY FRIDAY

Warm-up : slow easy walking pace for 5 mins on treadmill at

the speed of 4kmph
Workout : walk for 15 mins at the speed of 5.5kmph
Elliptical for 15 mins at the speed of 5kmph
15 mins cycling
Cool down : large muscles stretching : calf, hamstrings,
quadriceps, and back extension (bhujangasan )

FOR RESISTANCE TRAINING :

Train for improving muscular endurance
4 wks program
Load : for first 4 wks to learn proper form and get
accustomed to resistance training we will start with lowest
weight
No. of reps : 12 to 15
No of sets : 1
 Frequency : 2 days per wk

EXERCISE PROGRAM FOR TUESDAY AND THURSDAY

Warm-up : 5 mins treadmill @ 4-5kmph, leg extension
and abduction in standing, arm swings forward and backward
bending in standing.
Workout :
1. Back squats
2. Seated leg curl - 10lbs
3. Chest press machine - 5lbs
4. Seated machine rows - 10lbs
5. Machine biceps curl - 10lbs
6. Machine triceps - 5lbs
7. Prone back extension
8. Supine abs crunches

Cool down :
Static stretches of larger muscle group
SUNDAY : rest

SECOND MICROCYCLE : 4 TO 8 WKS

CRF training
 Frequency : 3 days per wk
Intensity : target HR : 118-142 bpm
Type : treadmill , elliptical, cycling
Time : 50 to 60 mins per day
Same as before only speed has increased to 6kmp treadmill
time increased to 20 mins per day

Resistance training :
Load : 1RM : for bench press : can perform 12 reps with 5lbs
Ie 67% of 1RM hence her 1 RM
Is 8lbs
For leg press : can perform 8 reps with 50 lbs
Ie 80% of 1RM
Her 1RM is 62 lbs
For resistance training we will use <65% 0f 1RM load
No. of exercise : 10
No of sets : 2
No. of reps : 12 to 15
Exercises :
1. Barbell back squats 10lbs
2. Leg press 40lbs
 3. Seated leg curl 15lbs
4. Machine chest press 5lbs
5. Seated machine rows 10lbs
6. Machine lateral raises 5lbs
7. Machine biceps curl 10lbs
8. Machine triceps 10lbs
9. Prone back extension
10. Supine abs crunches

Cool down : static stretches of larger muscle groups

After the end of the 8 wks program all fitness test and
measurement were taken again. The results were as follows

HR : Resting 62bpm
BP : 122/70
BODY COMPOSITIONS :
Height : 165 cm / 5.5 in
Weight : 67.8kg / 149.16 lb
BMI : 25.1kg.m-2 ( overweight class )
Waist to hip ratio : 0.70 (within normal range)
Waist circumference : 30.2in
CARDIOVASCULAR ASSESSMENT :
Rockport 1 mile walk test
Time : 13.50 min HR : 132bpm
Interpretation : VO2max : 47.36 mL.kg-1.min-1
MUSCULAR FITNESS :
Muscle endurance :
Partial curl up test : 14 (below average )
Push up test : 8 ( needs improvement )
FLEXIBILITY :
Sit and reach test : 22.4 ( above average )

CONCLUSION :
After completion of the 8 wks program, subject
experienced loss in her weight . she was successful in reducing
2kgs of her weight. Her BMI reduced from 25.6 to 25.1, but it
still lies in the overweight category.
As a result of cardiopulmonary training her VO2max improved to
47.36 mL.kg-1.min-1
 From the muscular fitness test conducted after 8 wks, it
was observed that resistance training helped increase muscle
endurance of the subject.