Carter Hunt

PHLT9113 – Client Interview and Program Goals

Interviewer: Carter Hunt
Client: Mike Kohli (Male) (22 years old) (190lbs)
The individual completed and signed a PARQ+ questionnaire, answering “NO” to all general health
questions on Page 1 and was cleared for physical activity. The individual also completed and signed an
informed consent of physiological assessments form. The interviewer (Carter Hunt) witnessed and signed
these documents.
Interview & Needs Analysis:
Mike is a moderately active individual who currently follows a loosely structured workout plan that he
has created for himself. He primarily does strength training 3-4x/week and plans his resistance training
(RT) program by pairing certain days of the week with a specific muscle group as follows: Sunday-Rest,
Monday-Chest, Tuesday-Back, Wednesday-Legs, Thursday-Shoulders, Friday-Rest, Saturday-Rest. He
exercises for approximately 1 hour per session but does very little aerobic exercise per week. Mike
completes each strength training exercise at approximately 70%+ of his 1RM (for each given exercise)
which indicates that he is currently working mostly on improving his muscular strength.
Mike spends his weekdays in school/doing schoolwork, and spends his weekends at his part-time job.
Monday-Thursday he does RT workouts, and Friday-Sunday he does not complete workouts, but instead
works at a golf course.
Mike pays for a gym membership and commutes (via car) to his gym that is located close to his home. At
this facility he has access to a large variety of both strength and cardio machines.
Mike stated that he only completes approximately 10 minutes of moderate-vigorous aerobic exercise (ex.
treadmill, stationary bike) a week in his gym during warm-ups for his workouts. The majority of his
cardio comes in the form of low intensity exercise that he does at home or at his part time job. Mike
works at a golf course on the weekends (which are currently his rest days) and says that he spends very
little time sitting at work, but rather standing or walking most of the time.
The 10 minutes of aerobic exercise that Mike is currently getting is far below the recommended value.
Adults aged 18-64 years should accumulate at least 150 minutes of moderate- to vigorous-intensity
aerobic physical activity per week, in bouts of 10 minutes or more (“Physical Activity Training”, 2013).
Mike has a decent amount of exercise experience as he played multiple sports growing up and has been
strength training in the gym for 6 years now. However, he is not currently playing any sports (which
partially explains his lack of aerobic activity).
Mike said that he has not experienced any injuries in the past but did state that he has minor knee and
shoulder discomfort occasionally. When asked if there were any exercises that he does not enjoy or that
cause him discomfort, he said that running on a treadmill causes a great amount of knee pain (this may
also explain why he does not enjoy doing aerobic activities). Low impact aerobic exercises should be
considered instead.
Mike is also a non-smoker and spends approximately 2 hours a day sitting and watching TV. He gets 6-8
hours of sleep on average per night.
 Carter Hunt

Goals:
Mike is looking to maintain his current bodyweight, but would like to decrease his body fat percentage
(by at least 3%)
Mike wants to increase the amount of aerobic exercise (cardio) that he does each week, and would like to
maintain the same amount of strength training that he is currently doing (3-4 RT workouts/week at
approximately 180-240 minutes/week)
Aerobic training results in reduced body fat, increased max O2 uptake, and decreased heart rate, among
other benefits (Haff & Triplett, 2016).
Exercise is known to upregulate proteins and enzymes that participate in fatty acid oxidation, thus making
it an effective strategy for preventing and treating obesity and its related cardiometabolic disorders,
resulting in significant loss of body fat mass (Gonzalez-Gil & Elizondo-Montemayor, 2020).
Mike believes that that his aerobic fitness level is “fair” but would like to progress to “good” or “very
good” during this training program.
When asked what components of his physical fitness he would like to improve, Mike said that he would
like to increase cardiovascular fitness, body composition, and overall flexibility. But stated that he
believed his muscular strength was progressing well with his current RT plan and that muscular
endurance was not his top priority.
The motivation that Mike has to reach his goal is: the health benefits, “to look good and feel good”, and to
be able to complete moderate to vigorous intensity aerobic exercise comfortably.
Some of the health benefits of aerobic physical activity include: prevention against cardiovascular
disease, stroke, hypertension, colon cancer, breast cancer, type 2 diabetes, and osteoporosis (Heyward &
Gibson, 2014).
The time frame to reach our goal is a 6-month period of training.

Plan:
Mike is willing to add more aerobic exercise to his current training plan by including aerobic exercise
warm-ups before his RT workout sessions, and also adding entirely aerobic exercise workouts (on
separate days than his RT workouts).
Mike believes that his only barrier to achieving his goal is a lack of time on the weekdays due to his
school and current RT workout plan. We can solve this problem by simply adding small amounts of
aerobic exercise to his current RT workout days and adding larger amounts of aerobic exercise to his “off
days” on the weekends. He is willing to exercise on the weekends (normally reserved for rest) either
before or after his shifts at the golf course.
I believe that the focus of this program should be on adding a significant amount of aerobic exercises to
Mike’s current RT workouts in the form of warm-ups and cool-downs. As well as dedicating 30 minutes
to 1 hour for aerobic exercise on at least 2 of the days that he is not currently doing RT (Friday-Sunday). I
believe that his program should not involve a lot (if any) vigorous exercise on a treadmill as that seems to
cause him a great deal of knee discomfort. Instead, we can determine (through trial) what exercises are
best suited for him (possibly low-impact exercise such as biking).
 Carter Hunt

Research has shown us that consistent aerobic training increases the muscle’s capacity to use fat (both
intramuscular fat and free fatty acids) as a fuel source which will help decrease our clients body fat %
over time (Haff & Triplett, 2016).
We should educate Mike on why improving aerobic fitness is important for his health and how it will help
him achieve his goals. Some improvements in performance from aerobic exercise include: decreased
submaximal respiration rate, decreased HR for submaximal workloads, increased maximal oxygen
uptake, increased absolute lactate threshold, and improved exercise efficiency (Haff & Triplett, 2016).
We can also help Mike improve his flexibility by adding stretches to his program that can either be done
before his workouts, or any time at home. (Although flexibility is not Mike’s priority, we will add it into
the program to improve overall mobility/health).
Mike’s program should involve a variety of exercises and should change over time to help maintain
Mike’s focus, motivation, and enjoyment. We will take advantage of the cardio equipment at Mike’s gym
and use that information to help create his program.
We will gather Mike’s baseline measurements (body composition, flexibility) and his initial aerobic
performance data before/during his first workout, and then at set intervals throughout the program.
Mike should track his aerobic exercise (intensity, duration, distance travelled, etc.) so that we can monitor
his progress over time. For example, we will measure how long it takes him to complete a certain distance
on a stationary bike at multiple points throughout his program. I will also regularly check in on his
progress throughout the program to determine if his cardiovascular fitness is improving (by analyzing his
body composition, his aerobic performance during a given exercise, as well as his own assessment of how
he is progressing).

References:

Canadian Society for Exercise Physiology-Physical Activity Training for Health (CSEP-PATH). (2013).
Ottawa, ON, Canada: Canadian Society for Exercise Physiology.

Gibson, A. L., & Heyward, V. H. (2014). Advanced fitness assessment and exercise prescription. (7th ed.,
p 4). Champaign, IL: Human Kinetics.

Gonzalez-Gil, A. M., & Elizondo-Montemayor, L. (2020). The Role of Exercise in the Interplay between
Myokines, Hepatokines, Osteokines, Adipokines, and Modulation of Inflammation for Energy
Substrate Redistribution and Fat Mass Loss: A Review. Nutrients, 12(6), 1899.

Haff, G., & Triplett, N. T. (2016). Essentials of strength training and conditioning (4th ed., pp. 124, 126,
190). Champaign, IL: Human Kinetics.