Week 3 – Assignment Resistance Training Case Study

Assessments Used to Obtain Results

Resistance training is an important component of any physical fitness program.
Resistance training is founded on the principle that muscular contraction helps in building
strength. Muscles work to overcome resistance when a force is applied. There are many
health benefits of resistance training. Resistance training helps in improving muscle strength
and tone. When one has improved muscle strength, they can overcome injuries that
may result from undertaking day to day activities. Resistance training also helps in improving
flexibility and balance. Improved flexibility and balance can help one to remain independent
as they age. It also helps in the improvement of stamina. Through resistance training, one is
able to ensure that they do not tire easily. Resistance training is also useful in maintaining
posture as well as increasing bone density.
There are various assessments that are used in evaluating the strength and health of
muscles. Evaluating muscle strength can reveal important information that pertains to
neurologic deficits. It can also help in differentiating between muscular weakness, imbalance,
and poor endurance (Naqvi, 2019). The use of multiple assessments helps in improving the
accuracy of the results. Different assessments are structured differently. Assessments can
either test strength or endurance. One might score well in strength but have a poor endurance
score. As a result, taking multiple assessments can help one get a clear picture of the
performance of the muscles.
The first test that one can take is the 1 RM test. 1 RM test is important since it helps
in evaluating muscular strength (Powers & Dodd, 2017). The test involves selecting a muscle
group and an initial weight that can be lifted without stress. The weight should then be
increased to reach a maximum level of resistance. Muscular strength is then calculated as the

WEEK 3 – ASSIGNMENT 3
percentage of bodyweight lifted in each exercise. One can create goals based on the results of
that have been obtained. One can also design strategies to achieve set goals. Another test that
one can take is the push-up and carl-up test. The test is important in the evaluation of
muscular strength and endurance. To perform the standard push-up test, one must position
themselves on the ground and undertake push-ups. One also needs a partner who will count
the number of push-ups completed. The carl-up test is also taken by lying on the back with
the legs shoulder-width apart. One then takes carl-ups with a partner making the count and
pausing at a maximum of 25. One can then weight their level of muscular endurance based on
various categories. The similarity between the push-up and carl-up tests is that they involve
repeating an exercise. The two also involve having a partner count. The difference between
the 1 RM test and the push-up and carl-up tests is that the 1 RM test involves using weights.
The push-up and carl-up tests do not involve using any special equipment.
Assessment of the Muscular Strength and Endurance of the Client

Case Study 1
Jolene is aged 34 years and weighs 137 pounds.
Her height is 65 inches. She is healthy and has no known medical issues.
Seated Chest Press: 70 lbs.
Leg Press: 120 lbs.
Curl-ups (1 minute): 19
Modified push-ups (1 minute): 24
1 RM Test
Muscles strength score = 1 RM weight/body weight× 100

WEEK 3 – ASSIGNMENT 4
Jolene’s seated chest press 70/137× 100
This results in 51.094
Based on the table in laboratory 4.1, Jolene falls in the poor category (Powers & Dodd,
2017).
Jolene’s leg press
120/137× 100
This results in
Based on table 4.4, you fall below the 110 score, and this means that you are in the very poor
category (Powers & Dodd, 2017). You need to work on improving this score.
Carl-ups and Push-ups
Jolene, you are able to complete 19 carl-ups.
Based on table 4.7, your results put you in the very good category.
You are able to complete 24 modified push-ups.
The result puts you in the Good category based on table 4.6 (Powers & Dodd, 2017).

Effective Resistance Training Exercise

Jolene, having discussed your results, I am going to design an exercise plan that
works for you. I have selected eight different exercises that will help you to meet the goals.
Research indicates that weight-training programs can help improve muscular strength. One
must ensure that they combine low repetition and high resistance to increase strength. On the
other hand, in combining high repetition and low resistance, one improves their endurance.
This option only results in small strength increases, especially in less-fit individuals. One of
the goals that we must have is to improve muscle strength. As a result, I will recommend that

WEEK 3 – ASSIGNMENT 5
you combine low repetition and high resistance. I am also recommending three sets of 10
repetitions each. In addition, you will take a one-minute break between the sets. I am also
recommending that you take on squats, deadlifts, and triceps extension. Other exercises that I
will recommend include elbow planks and Russian twists. The start date is 10th December

2020. The following table will help in tracking your progress.
      Tracking Your Progress
      Date 12/10/20 13/10/20 14/10/20 15/10/20 16/10/20 17/10/20 18/10/20
      Exercises St/Rp/W
      t

St/Rp/W
t

St/Rp/W
t

St/Rp/W
t

St/Rp/Wt St/Rp/W
t

St/Rp/Wt

Deadlifts 3/10/8 3/10/8 3/10/8 3/10/8
squats 3/10/7 3/10/7 3/10/7 3/10/7
Triceps
extension

3/10/2.5 3/10/2.5 3/10/2.5 3/10/2.5

Back
extension

3/10/10 3/10/10 3/10/10

Russian
twist

3/10/5 3/10/5 3/10/5

Elbow
plank

3/hold
until
failure/-

3/hold
until
failure/-

3/hold
until
failure/-

Push press 3/10/22 3/10/22 3/10/22 3/10/22
Push-ups 3/10/- 3/10/- 3/10/- 3/10/-

WEEK 3 – ASSIGNMENT 6

Explanation of Exercise Plan and Factors that can Affect Muscular Strength
Jolene, based on your muscular strength assessment of 87.5, you fall in the very poor
category putting other factors such as gender and age into consideration. This means that you
need to ensure that you improve your muscular strength in order to enjoy various health
benefits associated with increased muscular strength. In order to complete a prescription for
weight training, various factors have to be put into consideration. The important concepts
that have to be considered are frequency, intensity, and duration. Repetitions help in
evaluating the intensity of a weight training program. The repetition maximum (RM) is used
in evaluating the intensity of the weight training programs (Powers & Dodd, 2017). The
number of repetitions that one can perform is referred to as a set. In your case, I have
recommended three sets of ten reps each. There is currently no consensus among experts on
the optimum number of reps and sets that are required to be integrated into an exercise
program.
The general guidelines indicate that three sets of 6 reps each are recommended.
However, at the beginning of an exercise program, like in your case, it is important, to begin
with lifting moderate weight. As the exercise progresses, we can increase the weight. As the
weight load increases, we can reduce the number of reps. I have chosen ten reps because you
are a beginner. In addition, I have chosen three sets to ensure that you achieve the greatest
gains in strength. One factor that can affect muscular strength is gender. Research indicates
that both men and women have a similar response to weight training in the initial stages.
During the first 12 weeks, both men and women have a similar response. However, men
exhibit greater increases in muscle sizes in the long run compared to women (Foster, 1998).
Diet can also impact your muscle strength. Proteins are important in building muscles

WEEK 3 – ASSIGNMENT 7
(Powers & Dodd, 2017). It is important that you take adequate proteins through the exercise
to achieve the best results. Supplements can also help in boosting the muscles.
Overall, Jolene, we will be working based on the plan outlined above. I believe that
with enough dedication, you will achieve the goals that you set. Remember that we can
always make adjustments to the above training schedule. The aim is to have a plan thar fits
your schedule.

WEEK 3 – ASSIGNMENT 8

References

Foster, C. A. R. L. (1998). Monitoring training in athletes with reference to overtraining
syndrome. Occupational Health and Industrial Medicine, 4(39), 189.
Naqvi, U. (2019). Muscle strength grading. In Statpearls [Internet]. StatPearls Publishing.
Powers, S. K., & Dodd, S. L. (2017). Total fitness and wellness: The MasteringHealth
edition (7th ed.). Retrieved from https://redshelf.com/