Case Study Analysis on Target Heart Rate

Clark will be exercising in the aerobic zone with about 70% to 80% that develops long and slow endurance training.

From Karvonen formula, his Target Heart Rate is given by;

Target Heart Rate = ((max HR resting HR) %Intensity) + resting HR example

Minimum training heart rate

163-17(age) = 146

146-55(rest HR) = 91

91 X 0.70(minimum intensity) + 55(rest HR) = 118.7 beat/minute

Clarks maximum training heart rate

163-17 = 146

146- 55 = 91

91 X 0.80(maximum intensity) + 55(rest HR) = 127.8

An average training heart rate

(118.7+127.8)/2

= 123.25beats/minute

Tests on Clark and training schedule recommendations

Aerobic tests are important. They will show whether Clark can maintain the intensity throughout the time of the games he will be taking

Tests of athleticism

Testing Clarks overall ability to maintain high energies required throughout the match to keep chasing the ball, hold it in procession and ability to recover it when it is lost to the opponent.

The training should be geared towards achieving three primary adaptations:

Stabilization

Strength

Power

Week 1-4

Endurance and hypertrophy

The intention of this part is to increase cardiovascular and muscular endurance and help in building lean body mass to give an adequate foundation for intensive training in the next phases.

This phase should include:

Strength training with three to four sets having 10-15 repetitions.

Moderate intensity but should challenge the muscles

Brief rests of about 30 to 60 seconds between sets

Cardio routines of 30 to 60 minutes

Four to six training sessions per week

Week 5-8

Primary strength

This phase emphasizes on increased intensity and improved strength and endurance for any activity of choice.

It includes:

Two or three sets

Eight repetitions at high intensity that causes quick fatigue

Tests of two to three minutes to allow complete recovery

Four to five sessions a week

Week 9-12

Strength and power

It emphasizes on strength and power to fine-tune the endurance and strength gained in the previous eight weeks.

It includes:

Reduced volume of strength training

Two to three sets of about three to five repetitions

More power exercises like squat jumps and lunge

Reduced aerobic training volume

High intensity to maintain speed and power

Some specific recommendations for Clark

Drink averagely seven glasses of clean distilled water each day.

Eat small meals frequently-the meals should majorly be those of proteins and carbohydrates

Take a lot of raw fruits and green leafy vegetables

Avoid coffee or alcohol consumption

Stop taking fast foods or processed foods like white sugar and white flower.

Take a lot of white meat but avoid red meat and animal fats

Reduce dairy products in your diet

Avoid smoking

References

A.M. Roza and H.M. Shizgal. (July 1984). American Journal of Clinical Nutrition. Vol. 40, No. 1: 168-182

Boulay MR, Simoneau JA, Lortie G, Bouchard C. (1997 Jan).Monitoring high-intensity Endurance exercise with heart rate and thresholds. Med Sci Sports Exerc. 29(1):125-32

Hoff J, Gran A, Helgerud J. (2002 Oct).Maximal strength improves aerobic endurance Performance. Scand J Med Sci Sports.:12(5):288-95

Robinson R. (1992).The new back school prescription: stabilization training. Part 1. Occup Med 7:17-31.