Level 3 Personal Training: Case Study for clients exercise program.

(F/600/9052)

Learner Name:…Amar Sinanovic…. Date……25/06/2017

This case study should be carried out on an apparently healthy individual who meets the
assessment specification as set by CYQ.

Client Profile
Gender: Male Height: 184 Weight: 102
Age: 26 Occupation: Personal trainer

Client profile:

Client’s pastimes/hobbies and their current lifestyle:

 What do they do for their own enjoyment? Relaxing with video games and movies cause I rarely have
time to relax so I have to charge my batteries for a upcoming day.
 What do they do in their spare time? Workout and meal preparations usually.
 Do they have any active hobbies? Not enough time ,honestly almost all day long I am at the gym.

Current lifestyle
 Work – Hours, occupation, activity level during work, travel- (including travelling to and from work) I am
working as a personal trainer so my working hours depends on my clients when they want to train. I
never know exactly how many hours am I going to spend at work but minimum is around 9 to 10 hours.
Activity is moderate during my work cause even when I don’t have session I am on the floor looking for a
new potential clients . I need around 1 hour to reach my work so every day I am traveling around 2
hours in both directions. I need to arrange 7 to 8 hours of sleeping to be ready mentally and phsically
for an upcoming day.
 Daily life- Habits of their lifestyle- what do they do before and after work, - My day looks like –Wake up
prepare food for that day, take breakfast and blended shake with my oats banana and whey protein.
Take a cup of coffee and get to the work. After work I am traveling home , make some dinner again my
shake , chat little bit with my friends around one hour and after that I am going to sleep. I have to use
every hour of my day to make it usefull.
 Do they attend the gym regularly: Give detail - Yes I workout minimum 6 times per week specially now I
have to prepare myself for upcoming competition so that is going to be minimum .
 Sleep habits- What hours they sleep. 6 days in week around 6 to 7 hours , on my day off usually around 9
hours. Simply I really need it to recover my self
 What do they do at weekends? Lots of my clients wants to train during the weekend so I almost don’t
have weekends. I finish my sessions , go for shooping food usually to make my upcoming week more
easier
 Do they have family here? No I don’t have anyone here in Dubai
 Any other commitments? I am trying to improve myself here and to collect more and more clients so I
can help to my parrents at Bosnia because both of them are in retirement only my brother and I are
working. So my desire for success here is really huge and I am ready to push myself to the limits here to
make my business and carreer better.

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Level 3 Personal Training: Case Study For Clients Exercise Program

Client’s current eating habits:

 Detail of their current eating habits- following any diets/ supplements/ food intolerances - During
Ramadan I was fasting so I have been eating everything cause honestly it was tough month on this
temperatures here and long working hours in the gym. I took rest of suplements and all kind of
suplement vitamins , fish oil etc. Usually I am taking whey protein , casein protein , bcaa and glutamine –
amino acids , and multivitamins in tablets.

 Do they drink alcohol/ Fast food/ Brunch - NO

 Eating patterns (what do they eat regularly/ drink) Chicken breast , vegetables , pasta , tuna , salmon ,
fresh salads , black bean , white cheese , peanut butter , oranges , bananas

Clients medical screening (PARQ)/ Fitness testing results

 Any information that is required from the PAR-Q that may alter any workout programs
 Results from any baseline tests that you have taken that may be relevant
History of heart problems (chest pains, heart murmur or stroke – NO
Diabetes Mellitus – No
Astma , breathing or lung problems – NO
Alergies – No
Cancer ( any type ) NO
Seizures , seizure medication , neurological problems or dizzines – NO
High blood pressure – sometimes when Im drinking to much coffee
Back problem , joint or muscle disorder still affecting you – NO ( had inyuire before 1 year of my lower back
but now everything is ok)
Recent surgery ( last 12 months)
Hernia or any condition that may be aggravated by exercise – NO
Phsycians Advice not to exercise – NO
History of high cholesterol
Family history of coronary heart disease – No
Do You consume Alcohol – No
DO you smoke tobbaco products – Yes
DO you take supplements of any kind – Yes
Are You on medications – No
Do you have a joint problem that might be aggravant by exercise – No so far
Is stress from daily living an issue in your life – No !

Smoking and alcohol

 Units of alcohol per week: 0%

 Smoking habits :4 to 5 cigaretes per day

Client’s exercise/activity profile:

Amar Sinanovic
Birth date 31/01/1991 Bosnia and Herzegovina
First sport was football 7 – 15 years
Lifting weight I have been started on 5/2/2007 By that date minimum was 4 trainings per week
Bodybulder and competitor last 5 years active competitor (10 years in fitness industry)

Client’s exercise/activity history:

 Did they play sport as a child? Yes football 8 years
 Did they exercise at anytime? (If so- what did they do?) Last 10 years gym and mma

Client’s past exercise/activity, in relation to FITT principles.

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Cardiovascular (Any type) Cycling Weights : All types of free weight training
Frequency 2x in week Frequency: 4 to 5 times per week
Intensity 65-70% HR 140-160 Intensity: Advanced intensity
Time 25 min Time: 75 to 90 minutes
Type Body fat loss Type: Hypertrophy type of training

Client’s present exercise/activity, in relation to FITT principles.

Cardiovascular (Any type) Weights: 4 to 5 times per week

Frequency 2x per week Frequency : 4 to 5 times per week
Intensity moderate 65 to 70% HR 140-160 Intensity: Advanced intensity
Time 25 min Time : 75 to 90 minutes
Type BF loss Type : Hypertrophy type of training

Client’s activity/exercise likes and dislikes

 What do they enjoy? - Free weights , super and giant sets feel is great to be pumped
 What do they not enjoy? (Any reasons?) - Cardio exercises , oftenly is booring for me only reason

Client’s readiness to participate: (List the client’s general feelings towards starting a program of exercise and any
possible obstacles)
I am dedicated to any kind of plan and program to achieve my goals

Client’s goals
 This is a vital section and must be given lots of time to work with. Its to show how you breakdown your
clients information and how you will help them achieve what they are wanting and needing.
 Try to remember when you are working with a client this is a big step for them and you need to give them
small achievable goals to work to along the way.
Eg. If your client is looking for weight/fat loss – 20kg. You need to consider the following;
- Time frame- How long will this take? You must make sure everything you recommend is healthy and
within sound advice. It will take 12 weeks for my goal to achieve it , by 11th of July until 11th of
December
- Does the client have that amount of weight to lose? (Is it realisitic?) If not- you must advise your client
on this- its your job  Yes I have now 102 kg and goal is to lose around 12 kg to reach my goal
- What methods will you be using? Weight isn’t always the best measure of fat loss- will you suggest
another method to assist? For my type of preparation beside of thoose methods mine favourite one
is meassuring front of the mirror because Mirror never lies. And judges are giving the marks on
competiton based on that what they see on the stage .
- Most importantly- how are you going to break this down to make it less intimidating and more
achievable? (Short, medium and long term)

-In this situation I have to lose around 12 kg in period of 12 to 16 weeks depends on my ongoing shape during that
period and keep my tonus of muscles. It is achievable in long term program of training and dedicated diet
calculated excatly what my body need what we can make by eatwell plate means enough proteins per kg, fats ,
fibres , carbonhydrates and good source of vitamins.
Goal is gonna be to lose every 2 weeks around 0.5 kg of fat which is very possible.-
Methods which are going to be used are cardio 6x per week (around 20 to 40 minutes depends on how fast is
going to be losing of fat) usualy cardio in the morning and free weights afternoon.
With proper diet plan and /calculated grams of ingridients per kg daily with my big experience in preparation for
The stage I am sure that goals are realistic and very achiveable.

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Are the client’s goals realistic and achievable?

 You need to make decisions here as to whether your clients goals are going to be achievable and if you
realistically can get what they want/need.
 Do you need to help them with anything or refer them to another professional? (Attitude, habits, injury etc)

Clients goal: My goal is to reduce my body fat percetage to 7% in before 11 th December when I am going to attend
on bodybuilding competition hopefully. At the moment my Bodyfat is 14 % . Goal is achievable with big
dedication and with my full commitment to the diet and hard workout. Curently I don’t have any inyuries what
means I can start Imidietley with moderate effort with cardio, resistance and free weight training.

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 Level 3 Personal Training
Case Study For Clients Exercise Programme

Goal setting : SMART

Short term goals: (STG)
My short term goal is to improve shape specially now after Ramadan on 27 th of june when
I lost a lot of muscles and gain some fat. First goal is to increase number of workouts per
week and fix my nutriton. Eat balanced and clean carbs and fats and enough amount of
proteins .

Medium term goals: (MTG)

Mtg is to start losing body fat and gaining muscles at same time so I can easily prepare my
body for competition shape. Make my metabolism faster with that type of training and with
more than 4 workouts per week and enough cardio workouts.
Long-term goal: (LTG)
Ltg is to get my best shape ever in last 10 years. I have to gain 6 kg of muscles , and to lose
around 5 – 6 kg of fats and all of that has to be done in 12 weeks, 5 th of september. I have to
finish with bulking until 15th of August so than I have to reduce carbs and carbloading days
more rarely than before it. Carbloading days I will make by that date every 5 days instead of
every 3rd day. Bodyfat is now 14 % must be reduced down for 7% so how I can be before 11 th
december with my goals achievable and that is to be in top 3.

Goal Specific Measurable Achievable Realistic Time bound

First of all sort my sleeping Try to sleep Try avoid and yes 20th July
1 hours to have good muscle early at a decrease my
recovery and increase regular time time in
energy level. each day to watching
Try to get at least 7 to 8 improve my telivion at
hours of continious deep body clock. night.
sleeping per night.
Sort my meals before my Keep Very Yes 30th July
2 work and calculate my updated achievable,
body needs for seted diary cause I like
results and goals. Bmi cooking
Sort my working hours and Schedule my Depends on Yes 7th August
3 schedule 3 clients in the clients in a clients timings
morning and 3 clients in the ahead of and decisions
evening so that I can have time such as for their
enough time for my getting their sessions.
training and recovery. fix schedule
each every
week.
Try to do cardio after I have to push Yes 15th August
4 morning clients and free Cardio myself to do
weight training after Machine more cardio.
evening clients to improve
decrease fat mass up to 7 %
percentage and increase
muscle mass up to 6 kg.

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 Regular meassurement and Yes Yes 30th August
5 monitoring of progress fat BMI
percentage and muscle machine
mass to know for my diet
plan and calorie intake
Try to sort my hydration by BMI yes yes 5th September
6 5 to 6 liters per day .

Try to incorporate cardio Cardio yes yes 15th September

7 exercises such as biking and machine
walking inclined on the
treadmill for 30 - 40
minutes, 5 to 6 times per
week.

Barrier to achieving goal: Depends on my working hours and amount of clients.

Strategy to overcome barrier: Maximum dedication to my clients and my rest time , that’s going to
improve my goals.

Barrier to achieving goal: Lack of time for myself and rest hours
Strategy to overcome barrier: Improve my number of clients which I can train during day in a row
for example 4 to 6 sessions per day from 10am to 4 pm would be perfect.

Barrier to achieving goal: When its all sorted there is only lack of motivation for workout if I am
tired because of my overtime working hours
Strategy to overcome barrier: Proper suplementation with good quality of nutrients should help
me to get more energy enough for my work time and enough energy to workout properly

Level 3 Personal Training

Case Study For Clients Exercise Programme

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Test Results
125 / 80
Blood pressure

Anthropometrics:
Height and weight 102 kg , 184 cm
BMI 30,13
Waist Circumference
Waist to hip ratio 19
Cardiovascular test: Runing 2.2 kilometres
Coopers 12 minute

Range of movement: Try to reach my left hand with my right at my back for
my shoulder flexibility.
Flexibility test (shoulder and trunk
In long siting position,open my leg widely in a straight
flexibility) legs and try to reach my toes as much as I can

Muscular fitness:
Bench press test 100 kg 15 reps 2 Sets
Press up test 80kg 15 reps 2 Sets
Abdominal curl/sit up strenght I lie on my back with knees bend and feet flat on the
test floor than do sit up carrying 5 kg weight behind my
head and my chest touches my tie. For a 40 reps
Results analysis- List any considerations for the program based on the above results

Well I don’t have any injuries and I don’t have problem with flexibillity only what I have to
improve is my cardiovascular endurance in next few months because cardio is very
important for any kind of exercising and to taking the oxygen to the muscles and for faster
recovery as well between the sets during workout.

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 Clients needs: I need to maintaine my blood preassure by avoiding preworkouts and
amount of coffee during the day. So I have to motivate myself on a different way not only
with preworkout. That could be fresh orange mixed with lemon before training like good
source of vitamin c which is natural booster before workout.

Posture and alignment issues and how they will be addressed in the program: Forwarded
head because of not proper sitting or standing during the day at the work.
Problem: Muscles in the back of the neck become tight , along with the upper trapezius
and levator scapulae (upper back muscles)
Solution – First practice proper head posture by sliding my head backward while keeping
my line of sight ahead. Be sure that I don’t tilt my head upwards as I slide my head back.
Get a massage , or use massage ball against my upper back, which can be very helpful to
help relieve tension around my neck

Level 3 Personal Training

Case Study For Clients Exercise Programme

12 week program overview

Warm up

Week 1 Week 6 Week 12

Freque
ncy 4times per week of band
warm up and very light
weight by a one set for
each muscle group with 1
set with 30 reps.
Warm Up CV 1: Bike for a 6 times per week
Warm up with a cross with level 10 resistance
trainer with level 1
resistance for a 6 times
per week

Intensi Moderate 65 – 70 % Moderate 65 – 70 % Hr 130

ty Moderate 60 % HR HR 130
120

Time 10 minutes 15 minutes

5 to 10 minutes

Type Mobility exercises Cardio exercises.

To warm up my joints Cardio exercises
and muscles in
preparation for
heavyweight lifting.

Any other information

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 Level 3 Personal Training
Case Study For Clients Exercise Programme

12 week programme overview- Cardiovascular training

Week 1 Week 6 Week 12

Frequency 3 – 4 times per week 6 times per week
3 times per week

Intensity

Moderate 60 % of my HR Moderate 160-170 HR

Moderate 65 - 70 %(aiming 70 – 75 %
HR 120 - 130
HR 130 – 150 ) burning fat
zone
Time
15 to 20 minutes 20 to 30 minutes 30 to 40 minutes

Type
Cycling Cycling Rower
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 Any other information Explain the reasons for the
changes
I have to increase cardio
duration because I need to burn
more bodyfat when I am getting
closer to my goal - competition
Explain the reasons for the
changes
Focusing same
On workout and cardio
Cause in last few weeks
cardio is more important
than free weights

Level 3 Personal Training

Case Study For Clients Exercise Programme

12 week programme overview- Resistance Training

Week 1 Week 6 Week 12

Frequency
3 times per week 3 to 4 times per week
3 to 4 times per week
Intensity
Moderate High intensity
Moderate 25 sec rest between
exercises
Time 25 to 30 min 30 min

30 min

Type

Circuit resistance 10 reps max system

10
 training SIngle set each exercise

Any other information Explain the reasons for the Explain the reasons for the
changes changes

Level 3 Personal Training

Case Study For Clients Exercise Programme

12 week programme overview- Core stability training

Week 1 Week 6 Week 12

Frequency
3to 4 times per week 4 to 5 times per week 5 to 6 x per week

Intensity
Intensity 3 sets per 2 3 to 4 exercises 2 exercises bodyweight
exercises bodyweight bodyweight to aim core and 2 to 3 exercises with
from each side additional weights

Time 10 min 10 to 15 mins 15 to 20 mins

Type
Endurance (planks, side Planks , side planks , Planks , side planks , leg
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 planks) crunches , leg raises , raises with bend hanged
Reps on crunches and on some weight, side
leg raises slides with weights

Any other information Explain the reasons for the Explain the reasons for the
changes changes

Level 3 Personal Training

Case Study For Clients Exercise Programme

12 week programme overview- Stretching and Flexibility

Week 1 Week 6 Week 12

Frequency
3to 4 times per week 4 to 5 times per week 5 to 6 times per week

Intensity
Low - moderate Moderate - high
Moderate

Time
12
 5 to 10 minutes 5 to 10 minutes hold 10 to 15 minutes hold
Hold streches –10 streches 10 - seconds streches – 10 seconds
seconds

Type
Mobility Exercises on the Pnf stretching of muscles
bike: Shoulder shrugs, what we did workout for Pnf stretching of muscles
shoulder rolls, trunk that day what we did workout for
rotations. that day

Any other information Explain the reasons for the Explain the reasons for the
changes changes

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