1. Personal
Training
Program
Design
Fitness
Specialist:
Tam
Meuwissen
tmeuwiss@gustavus.edu
(952)
994-­‐1265
Client:
Heather
Annis
hannis@gustavus.edu
(507)
995-­‐5462
Age:
22
Gender:
Female
Height:
5’
7”
Resting
Blood
Pressure:
118/56
Weight:
135
Resting
Heart
Rate:
64
BPM
Special
Considerations:
Client
has
had
ACL
reconstructive
surgery
on
her
left
knee
and
a
shoulder
impingement
in
her
right
arm
from
tennis.
Goals:
Heather’s
goals
throughout
tennis
season
are
to
keep
in
tennis
shape
during
the
season
and
improve
muscular
tone
throughout
her
lower
body.
Needs
Analysis
Heather
is
currently
a
competitive
tennis
player
at
Gustavus
Adolphus
College.
Her
current
preferences
include
weight
lifting,
running,
and
playing
tennis.
After
the
tennis
season
is
over,
Heather’s
goal
is
to
increase
her
cardiovascular
endurance
and
overall
muscular
strength
with
an
emphasis
on
improving
lower
body
strength.
Cardiovascular
Endurance
Since
Heather
is
currently
in-­‐season,
I
suggest
that
she
continue
with
the
workouts
that
her
tennis
coach
gives
her.
One
of
her
goals
was
to
stay
in
tennis
shape
for
the
season
so
right
now,
completing
her
coach’s
tennis
workouts
will
be
the
best
way
to
accomplish
this
and
to
maintain
her
aerobic
fitness.
If
she
feels
that
her
coach’s
workouts
are
not
difficult
enough,
I
suggest
she
participate
in
other
forms
of
cardio
exercise
before
or
after
practice.
Other
cardio
exercises
could
include
running,
elliptical,
biking,
swimming
or
the
stair
stepper.
If
Heather
chooses
to
include
these
extra
workouts
into
her
training
program
she
should
not
over
exert
herself
for
risk
of
overused
muscles
or
fatigue.
All
cardio
workouts
should
be
based
on
tennis
specific
conditioning.
Heather
should
also
perform
anaerobic
activities
such
as
short
sprints,
fast
feet
work,
and
power
exercises
to
mimic
the
explosive,
quick
movements
performed
in
tennis.
When
out
of
season,
Heather
mentioned
that
one
of
her
goals
is
to
increase
her
cardiovascular
endurance.
To
increase
her
aerobic
fitness,
Heather
should
perform
cardiovascular
endurance
training
exercises,
such
as
running,
biking,
swimming,
or
elliptical,
3-­‐5
days
a
week.
She
should
work
at
an
intensity
of
60-­‐85%
of
her
heart
rate
max
(118-­‐168
beats
per
minute)
for
20
to
40
minutes
at
a
time.
As
these
exercises
become
more
comfortable,
she
should
progress
to
a
frequency
of
4-­‐6
days
per
week,
increase
her
workout
intensity
to
working
within
a
heart
rate
range
of
150-­‐190
beats
per
minute,
and
increase
the
amount
of
time
she
exercises
to
30-­‐60
minutes.
Running
Elliptical
Bike
Stair
Stepper
Swimming

2. Anaerobic
Exercise
(in
season)
- Since
tennis
is
a
sport
that
requires
short
bursts
of
quick
speed,
I
suggest
doing
short
sprints
or
fast
feet
drills,
such
as
the
“X”
Drill
in
order
to
increase
agility
and
anaerobic
fitness.
- Short
sprints
that
are
about
5-­‐10
yards
apart
and
require
a
lot
of
lateral
movements
would
also
be
beneficial
for
tennis
training.
These
short
sprints
will
better
mimic
the
movements
in
tennis
and
increase
anaerobic
capacity.
- Fast
feet
drills
can
be
beneficial
to
increase
reaction
time.
Drills
such
as
hops
back
and
forth
or
side
to
side
across
a
line
can
be
used
to
accomplish
this
objective.
These
should
be
done
as
quick
as
possible
with
about
20-­‐30
seconds
each
way.
Heather
should
focus
on
gradually
improving
her
time
on
these
drills
from
week
to
week
Heather
also
mentioned
that
she
enjoys
weight
lifting.
I
suggest
that
Heather
perform
certain
power
lifts
such
as
the
hang
clean
and
power
clean
to
improve
the
power
in
her
explosive
movements
on
the
tennis
court.
These
lifts
can
also
be
continued
after
the
season
to
maintain
leg
strength
and
power.
Resistance
Training
Heather
indicated
that
her
goal
was
to
increase
total
muscular
strength
and
endurance
with
a
special
emphasis
on
the
legs.
Heather
will
soon
be
done
competing
at
the
collegiate
level
and
wishes
to
tone
her
overall
body
but
would
especially
like
to
tone
her
legs.
Muscular
Strength:
Perform
muscular
strength
exercises
2-­‐3
times
a
week
at
an
intensity
that
will
achieve
a
10
repetition
maximum,
1
set
each.
If
Heather
would
like
to
repeat
multiple
repetitions,
a
2-­‐5
minute
rest
interval
should
be
taken
between
each
repetition.
The
following
muscular
strength
exercises
will
meet
objectives
by
progressively
increasing
muscular
strength
and
move
towards
the
ultimate
goal
of
increased
total
muscular
strength
and
endurance.
1.
Hang
Clean
Stand
with
barbell
with
over
hand
grip
slightly
wider
than
shoulder
width.
Feet
point
forward
hip's
width
apart
or
slightly
wider.
Bend
knees
and
hips
so
barbell
touches
mid-­‐thigh;
shoulders
over
bar
with
back
arched.
Arms
are
straight
with
elbows
pointed
along
bar.
Chest
is
spread
and
wrists
are
slightly
flexed.
Jump
upward
extending
body.
Shrug
shoulders
and
pull
barbell
upward
with
arms
allowing
elbows
to
flex
out
to
sides,
keeping
bar
close
to
body.
Aggressively
pull
body
under
bar,
rotating
elbows
around
bar.
Catch
bar
on
shoulders
while
moving
into
squat
position.
Hitting
bottom
of
squat,
stand
up
immediately.
Bend
knees
slightly
and
lower
barbell
to
mid-­‐thigh
position.

3. 2.
Deadlift
With
feet
flat
beneath
bar,
squat
down
and
grasp
bar
with
shoulder
width
or
slightly
wider
over
hand
or
mixed
grip.
Lift
bar
by
extending
hips
and
knees
to
full
extension.
Pull
shoulders
back
at
top
of
lift
if
rounded.
Throughout
lift
keep
hips
low,
shoulders
high,
arms
and
back
straight.
Knees
should
point
same
direction
as
feet
throughout
movement.
3.
Back
Squat
Set
barbell
at
upper
chest
height
on
rack,
position
bar
high
on
back
of
shoulders
and
grasp
barbell
to
sides.
Dismount
bar
from
rack
and
stand
with
shoulder
width
stance.
Bend
knees
forward
while
allowing
hips
to
bend
back
behind,
keeping
back
straight
and
knees
pointed
same
direction
as
feet.
Descend
until
thighs
are
just
past
parallel
to
floor.
Extend
knees
and
hips
until
legs
are
straight.
Return
the
bar
to
the
rack.
4.
Straight
Leg
Deadlift
-­‐
Stand
with
shoulder
width
or
narrower
stance
on
shallow
platform
with
feet
flat
beneath
bar.
Bend
knees
and
bend
over
with
lower
back
straight.
Grasp
barbell
with
shoulder
width
overhand
grip.
Lift
weight
to
standing
position.
With
knees
straight,
lower
bar
toward
top
of
feet
by
bending
hips.
After
hips
can
no
longer
flex,
bend
waist
as
bar
approaches
top
of
feet.
Lift
bar
by
extending
waist
and
hip
until
standing
upright.
Pull
shoulders
back
slightly
if
rounded.

4. Muscular
Endurance:
Tennis
is
not
necessarily
an
endurance
based
sport
but
for
post
season
goals,
muscular
endurance
is
important.
Muscular
endurance
exercises
should
be
performed
at
least
3-­‐5
times
a
week.
Lighter,
resting
days
should
be
included
in
the
routine
to
ensure
proper
muscle
regeneration
and
to
avoid
overtraining.
1.
Calf
Raises
Perform
two
to
three
sets
of
as
many
reps
until
fatigue,
no
weight
required.
Rest
less
than
1.5
minutes
between
each
repetition.
Perform
calf
stretches
after
exercise
to
reduce
chance
of
cramps.
2.
Lunges
Perform
2-­‐3
sets
of
15
repetitions
on
each
leg.
Start
with
a
weight
that
will
fatigue
but
not
overwork
muscles
during
lunges.
Start
with
roughly
20
pounds
and
adjust
weight
as
needed.
Rest
1.5
minutes
or
less
between
sets.
3.
Abdominal
Crunches
The
core
plays
a
significant
role
in
all
body
movements
and
should
be
given
extra
attention
and
effort.
Perform
2
sets
of
as
many
repetitions
as
possible
until
fatigue.
Use
form
as
described
by
the
ACSM
Abdominal
Curl.
No
metronome
needed,
just
keep
proper
form
and
posture
until
fatigue.
Rest
2-­‐5
minutes
between
sets
or
until
full
strength
has
returned.
4.
Running
.
Run
for
at
least
20
minutes
at
75%
of
VO2max.
Intervals
and
short
sprints
should
be
included
to
add
variety
to
workouts.

5. Progression
should
be
maintained
little
by
little
from
week
to
week.
How
much
weight
Heather
progresses
is
dependent
on
the
type
of
exercise
and
frequency
that
the
exercise
is
performed.
Heather
should
aim
for
a
2-­‐5
pound
increase
in
weight
lifted
every
2
weeks.
Heather
should
be
able
to
evaluate
the
success
and
benefits
of
the
program
by
redoing
the
assessment
and
evaluating
if
scores
have
improved.
Body
Composition
Currently,
Heather’s
BMI
is
23.34,
which
is
classified
as
average.
Based
on
the
sum
of
three
skinfold
sites,
Heather’s
current
body
fat
composition
is
25.89%.
This
falls
within
the
normal
range
for
women,
which
is
22-­‐32%.
One
of
Heather’s
goals
for
body
composition
includes
maintaining
her
body
fat
percentage
and
weight
during
the
season
and
decreasing
her
percent
body
fat
once
the
season
is
over.
While
in
season,
Heather
should
consider
a
diet
that
will
be
sufficient
in
supplying
her
with
enough
calories
and
energy
so
that
she
can
compete
on
the
tennis
court.
She
should
eat
enough
calories
to
sustain
her
weight
but
should
make
sure
that
these
calories
are
coming
from
foods
that
are
rich
in
nutrients
and
higher
in
protein
content.
Eating
foods
that
are
high
in
complex
carbohydrates
will
supply
her
with
the
energy
she
needs
to
last
through
a
whole
match.
Overall,
Heather
should
focus
on
staying
away
from
junk
foods
and
trying
to
eat
a
well-­‐balanced
diet
to
ensure
she
is
getting
all
if
the
essential
nutrients
her
body
needs.
If
Heather
chooses
that
she
would
like
to
lose
weight
in
the
future,
she
should
focus
on
losing
no
more
than
two
pounds
per
week.
Flexibility
Range
of
motion
and
flexibility
exercises
should
also
be
performed
in
order
to
keep
muscles
from
becoming
tight
and
to
keep
Heather
flexible
and
also
to
prevent
injury.
Range
of
motion
exercises
include
toe
touches,
quad
pulls,
hamstring
pulls,
abdominal
lengthening,
calf
stretches,
hip
extension,
and
low
back
stretches
such
as
the
cat-­‐cow
stretch.
These
stretches
will
be
beneficial
for
the
types
of
exercises
Heather
will
be
doing.
Flexibility
exercises
should
be
performed
5-­‐7
Days
a
week.
These
stretches
should
be
performed
to
tension
but
not
pain
and
should
be
held
for
15
to
30
seconds,
2-­‐4
times
for
each
muscle
group.
The
types
of
muscles
stretched
should
be
slow
static,
major
muscle
groups.
Toe
Touches
Quad
Pull
Hamstring
Pull
Ab
Lengthening
Calf
Stretch
Hip
Extension
Cat-­‐Cow
Progression
should
be
maintained
little
by
little
from
week
to
week.
How
much
weight
Heather
progresses
is
dependent
on
the
type
of
exercise
and
frequency
that
the
exercise
is
performed.
Heather
should
aim
for
a
2-­‐5
pound
increase
in
weight
lifted
every
2
weeks.
Heather
should
be
able
to
evaluate
the
success
and
benefits
of
the
program
by
redoing
the
assessment
and
evaluating
if
scores
have
improved.

6. Based
on
Heather’s
pre-­‐assessment,
here
is
a
general
overview
of
what
types
of
thing
she
should
focus
on
for
each
component
of
exercise:
CATEGORY
FREQUENCY
INTENSITY
TIME
TYPE
Cardiovascular
3-­‐5
days
per
week
40/50/85%
of
HR
Range
or
VO2
Range
OR
55/65/90%
of
HR
Max
12-­‐16
RPE
20-­‐60
minutes
Large
muscle
groups
Dynamic
Activity
Muscular
Strength
2-­‐3
days
per
week
Volitional
fatigue
(MMF)
OR
Stop
2-­‐3
reps
before
volitional
fatigue
3
sets
each
of
8-­‐12
repetitions
8-­‐10
exercises,
Include
all
major
muscle
groups
Flexibility
Minimal
2-­‐3
days
per
week
Ideal
5-­‐7
days
per
week
Stretch
to
tightness
at
the
end
of
range
of
motion
but
not
pain
15-­‐30
seconds
2-­‐4
times
each
stretch
Static
stretch
all
major
muscle
groups
Since Heather is still in season, all objective and goals were met regarding fitness goals. Once
the tennis season is over, Heather will begin training with more resistance training programs and
maintenance exercises to keep her muscle tone and gain aerobic endurance.