Individual Consultation

Transcription

1 Individual Cnsultatin Suzanne Dlaard Garrick Jansen

2 2

3 Summary This reprt is made by Suzanne Dlaard. She is a lifestyle cach in training. Fr this training she helped Lisa Dlaard t change her behaviur. T find Lisa s prblem there is dne an intake assessment. The utcme f the intake assessment is that Lisa wants t get fitter but des nt knw what exercises t d in the gym. Besides that she als want t eat mre healthy. Fr this reasn I have made 2 training schedules and an nutritinal prgram fr her. After knwing the prblem Lisa and Suzanne made a main gal t wrk n; After the six weeks f training I want be able t ding useful exercises n my wn at the gym and eat mre healthy. During the six weeks I will wrk n this with the help f Suzanne, and after the six weeks I will cntinue n my wn. There is dne a desk research t Lisa s prblem and hw t train a client. After this research Lisa kept a nutritinal diary t lk what her eating pattern is. With the utcmes f the this diary there is made a lifestyle prgram. This lifestyle prgram cntains a nutritin advice and a training prgram fr in the gym t get fitter. The purpse f the lifestyle prgram is t achieve Lisa s main gal. 3

4 Table f cntents Summary Intrductin Desk research The intake assessment Measurements Measurements fr strength training Questinnaires The training prgram The FITT principle The prgress Lifestyle advice Nutritin advice Vitamins The gals The gals fr the whle perid The gals per week/meeting Evaluatin f the trainings Descriptin f the lifestyle and training prgram Gals fcused n the main gal Recmmendatins linked t the gals Exercises linked t the gals The intensity, frequency and time f the exercises Implementatin Gals per week SMART frmulated Hw t guide and mtivate the client Financial Evaluatin Prcess evaluatin Prduct evaluatin Final evaluatin References Appendices Appendix A Meal suggestins Appendix B The training prgram fr the gym Appendix C Lisa s nutritin diary Appendix D Measurements Appendix E Evaluatin frm

5 1. Intrductin This reprt is abut the caching f Lisa Dlaard, dne by Suzanne Dlaard. This reprt is abut hw I wrk with Lisa as my client. After the intake assessment the prblem f Lisa was clear. Lisa wants t get fitter but des nt knw what exercises t d in the gym here fr. Besides that she als want t eat mre healthy. Fr this reasn I have made a training schedule and an nutritinal prgram fr her. With this prgram and advice she will be able t achieve her main gal; After the six weeks f training I want be able t ding useful exercises n my wn at the gym and eat mre healthy. During the six weeks I will wrk n this with the help f Suzanne, and after the six weeks I will cntinue n my wn. There is dne a desk research t Lisa s prblem and hw t train a client. After this research Lisa kept a nutritinal diary t lk what her eating pattern is. With the utcmes f the this diary there is made a lifestyle prgram. This lifestyle prgram cntains a nutritin advice and a training prgram fr in the gym. The purpse f the lifestyle prgram is t achieve Lisa s main gal. Fr the readers wh d nt have the time t read everything, the training prgram and the nutritin advice are placed in the Appendices ( Appendix A and B). This prgram and advice are supprted in chapter 3. Lifestyle advice, chapter 4. Descriptin f the lifestyle and training prgram and chapter 5. Implementatin. In chapter 6. Evaluatin, the prcess and prduct evaluatin is placed. 5

6 2. Desk research 2.1 The intake assessment The intake assessment is the first meeting with yur client. In this meeting there are a few subjects t talk abut. This includes each ther's expectatins, finding ut what the main prblem is, making gals, the elabratin f the gals, set up a plan and make appintments. After this meeting the persnal cach has a gd impressin f the client. This is very useful fr a gd cperatin and t achieve the gals (Michie, et al.). At the start f the cnversatin its useful t fill the anamnesis frm and the Par-Q questinnaire in tgether. The Par-Q questinnaire is nly useful when the lifestyle prgram cntains physical activity. These questinnaires are an easy way t lk if the client is able t execute the lifestyle prgram. T figure ut what s the main prblem it s useful t lk at the PANSAS criteria s. These criteria s are Physical activity, Nutritin, Smking, Alchl and Stress. The client can tell what s his prblem and why he thinks this is a prblem fr him. Besides that it is als a gd way t knw each ther. The client can tell what he s expecting frm the persnal cach and the persnal cach can tell what he expects frm the client. After this yu can make gals tgether. What des the client want t achieve and hw des he want t d this. It is als gd t lk fr any pssible barriers that may give sme relapse. T prevent this it is imprtant t check the mtivatin f yur client. If he is nt mtivated at all r desn t see the prblem the lifestyle prgram will nt wrk. After clarifying the main prblem ask which criteria f the PANAS the client exactly want t change. With help f the Balance sheet 1 frm the NHS Health Trainer Handbk the client can tell his advantages and disadvantages f changing his behaviur. By using the Health Benefit Cards frm the NHS Health Trainer Handbk the persnal cach can ask the client what he already knws f the PANSAS criteria s. Knwing the main prblem f the client it s easy t set up gals tgether. With the Persnal Health Guide frm the NHS Health Trainer Handbk the client can clarify his general gal and his specific gal. With the SMART methd the client can make his gals specific. With help f the if then sheet frm the NHS Health Trainer Handbk the client can tell what he shuld d in perids f relapse. The persnal cach can ask the client t keep a dairy. This dairy can be abut nutritin and physical activity. This depends n the behaviur the client wants t change. In the end f the cnversatin is gd t make an appintment fr the next meeting and tell the client what the next meeting will be abut. Dn t frget t summarize during the cnversatin and after that the persnal cach can ask if the client has any questins (Michie, et al.). 2.2 Measurements A measurement can be used t evaluate changes, t measure the starting- and end situatin f the client r t predict sprt perfrmance. By ding measurements it s easy t lk if the client is n the right way t change. The measurements shuld be implemented in the right way and accurately. Als fr the interpretatin f the test results. There are a few things that can influence a measurement; - The reliability f the test - The validity f the test - The standard f the test - The value judgment f the test The reliability f the test This means the repeatability f the test. When the test will be repeated in the same cnditins after a few days, the results f test shuld be the same. Frm the sprts physilgy is knwn that factrs like strength, speed, endurance and flexibility never has a big change in results within a few days. The reliability f the test als depends n fur aspects; - The reliability f the test persn Md swings, mtivatin, cncentratin, tiredness, distractin etc. can be f influence n perfrmance. Fr this reasn it s impssible t prefrm exact the same every day. Tests and measurements are mst f the time abut maximum perfrmance f the sprtspersn; maximum strength, maximum xygen intake, maximum flexibility etc. These perfrmances can be different frm day t day. Especially with an untrained sprtspersn. By giving clear instructins befre and during the test yu 6

7 can limit this as much as pssible. Fr instance n heavy training a day befre the test, dn t eat a big meal within three hurs befre the test, d an standard warming-up befre starting with the test etc. - The reliability f the test leader The test leader shuld give the test persn a clear instructin hw t execute the test. By ding this the attitude f the test leader culd mtivate r demtivate the test persn. Besides that the test leader can encurage the test persn. This can als influence the test results. It is recmmended that the test leader is a neutral persn wh desn t have any interest in the measurement result. - The reliability f the test cnditins The test cnditins like time f the day, the same temperature, the same test placing etc. shuld be the same every time. Otherwise the heart rate and physical perfrmance can be different. - The reliability f the test equipment Measuring equipment must be regularly adjusted. Otherwise this can influence the test results. The validity f the test Validity is the extent in which the test give an answer t the intended gal. The nrm f the test The nrm f a test is that the individually scre will be cmpared with a scientifically respnsible cmparisn grup and thereby gives a scre. The value judgment f the test After ding the test the test persn and the test leader want t the scre. Fr this reasn it s imprtant t refer t a cmparisn grup that is the same as the test persn. This is very imprtant, because yu can t cmpare a well-trained sprtsman with an untrained sprtsman (Geijsel, Hlbil, & van Mechelen, 1996). 2.3 Measurements fr strength training Length The purpse f this test is t see what the length f the client is and t measure the BMI. T measure the length a length meter which is fixed t the wall is the easiest t measure. Weight The purpse f this test is t measure the BMI. Therefre the weight is necessary. Besides that it can als be used t lk if the client came r lst weight. T measure the weight a weighing scale is necessary. Age On the basis f the age, in the frames f reference it s pssible t see what the level f the client is. BMI The Bdy Mass Index is useful t measure if the client has a healthy weight. When the BMI is between 18,5 and 25 yu have a healthy weight. If yur BMI is between 25 and 30 yu are a little verweight. When yur BMI is abve 30 yur weight is in disadvantages fr yur health, s yu shuld lse weight (Tr, 2007). 7

8 Waist circumference Only a measurement f the bdy fat des nt indicate hw much fat there is in the belly. The waist circumference measurement can give a better indicatin. T d the test the tapeline shuld be placed between the lwest rib and the tp f the hipbne. The measurement shuld be dne when the client exhales. Reference table: Circumference female Circumference male Outcme Less than 80 cm Less than 94 cm Yu have n increased risk cm cm Yu have an increased risk, lsing weight is preferred Mre than 88 cm Mre than 102 cm Yur risk is greatly increased, it is better fr yur health t lse weight. (Maljaars, 2009) Fat mass T lse weight the fat mass is imprtant t knw. This is because yu d nt want t lse fat free mass. Fat free mass Eventually yu want t knw what percentage f fat yu have and whether it is healthy. T determine yur fat free mass, yu shuld knw yur bdy weight and yur fat mass. The fat free mass is the bdy weight minus yur fat mass. Crunch test The purpse f this test is t make an indicatin f the cnditin f the client. Executin: The client has t lay n his back n the grund n a mat. The knees are bent at 90 degrees and de arms are by sides with the palms n the mat. At the place f the middle finger there is a tape line placed and a 2nd piece f tape is placed 10 cm frm the 1st. The client shuld d as many well executed crunches as pssible in ne minute. (American Cllege f Sprts Medicine, 2009) 8

9 2.4 Questinnaires Par-Q test The Par-Q test is a questinnaire t lk if there are any prblems fr the client t start with (mre) physical activity. The questinnaire cnsists f seven questins and is a measurement t lk if physical activity will be a risk fr the client s health. When all the questins are answered with a yes there is n risk and yu can start with exercise. When ne r mre questins are answered with n the client shuld g the dctr first (Geijsel, Hlbil, & van Mechelen, 1996). Balance sheet 1 With this sheet the client can think abut his advantages and disadvantages f change his behaviur. The client can als fill in an a scale frm 1 t 10 hw certain he is t change his behaviur. When the client has many disadvantages he can fill in Balance sheet 2 (Michie, et al.). Health benefit cards With these cards the lifestyle cach can check if the client knws abut the risk when smking, excessive drinking, unhealthy eating and be physical inactive. It is als imprtant that the client has realistic expectatins f changing his behaviur. S he can make a realistic gal. (Michie, et al.) Persnal Health Guide With the Persnal Health Guide it s easy fr the client t make a general gal. With this gals the client can make specific gals. After that the client can make an actin plan fr achieving his gals. S this is a really simple but effective manner fr the client t knw what he has t d t achieve his gal (Michie, et al.). If then plans With this the client make plans; when that happens, I will d this. This will require the client t specify exactly what he s ging t d and when he will d it. This is als very imprtant in times f relapse. Encurage the client t make mre if-then plans t build their new behaviurs int habits. (Michie, et al.) Fd Diary, the Physical Activity Diary, the Smking Diary and the Alchl Diary If the client isn t sure what r why he has t change his behaviur yu can ask him t keep un a dairy. This can make the client aware f his behaviur and that there has t change smething (Michie, et al.). ABC frms T decide hw t change behaviur, it is imprtant t understand what maintains the behaviur. Behaviur is maintained by what happens befre (antecedents) and what happens after (cnsequences). This can help the client t figure ut when they are wrking n the desired behaviur (Michie, et al.). 9

10 2.5 The training prgram The persnal cach shuld make a specific training prgram fr the client. Thrugh this way it s pssible t achieve ptimal increasing f perfrmance. The exercises shuld be arranged s that it meets the requirements f the client and achieves the gal. This mainly cncerns the used energy system f the client, the mvement frms and the use f the specific muscles. Beside that the effect f increase in strength in specific mvement skills is the largest if the training prgram prescribes exercises f which the strain increases prgressively, exercises in which the muscle grups are invlved fr that skill f interest and exercises wh are much similar t the mvement patterns that underlie the relevant specific skill. T increase the perfrmance capacity f the client t a maximum the training shuld fcus n the functinal capacity f the relevant muscle fibres. The specific character f the training prgram is an imprtant factr t be taken int accunt in the preparatin f training prgrams fr strength training (Fx, Bwers, & M, 2001). The effects f training are influenced by many factrs, such as; - The intensity f the training - The frequency and duratin f the training - The specificity f training effects - Talent - The type f exercises - The preservatin f training effect (Fx, Bwers, & M, 2001) The expected level f hypertrphy r increase with weight training depends n the gender, age, genetics and the implementatin f training prgram. The develpment f large muscles ges faster fr sme than thers. Sme will experience nly limited hypertrphy where thers will experience mre hypertrphy. It als depends n the build f the bdy. Men and wmen with smaller builds will have less muscle develpment than men and wmen with larger builds. Even with the same training prgram. A training prgram that includes heavier weights, lnger duratins, r mre frequent training can prduce mre benefits than a standard fitness-training prgram. When peple stp with the training because f an injury, life circumstances, r lack f mtivatin will experience sme atrphy in their muscles. T avid atrphy a lng-term cmmitment t resistance training is recmmended. Muscular resistance training can imprve cmplete the daily tasks. A advantage f muscular resistance training is that it takes part in recreatinal activities withut getting tired easily. Muscle resistance exercises trigger physilgical adaptatins that imprve yur ability t regenerate ATP efficiently and thus sustain muscular cntractins fr a lnger perid f time (Fx, Bwers, & M, 2001). Regular strength training can lwer the risk f cardivascular disease because the training will increase the bld flw. Als peple wh d regular strength training have lwer bld pressure and bld chlesterl than sedentary peple (Fx, Bwers, & M, 2001). Befre making a training prgram there shuld be made sme specific gals. After that have a lk fr the equipment and specific exercises. Fr beginners it s better t use machines. This is safe and nt t difficult t learn. When there is n machine available fr a specific exercise yu can als use free weights. But fr beginners there has t be a cach t help yu. Besides the fitness equipment yu can als d exercises with yur wn bdy weight. This is als very safe and gd t use (Fx, Bwers, & M, 2001). 10

11 2.5.1 The FITT principle The FITT principle is a gd methd t use during the exercises. It stand fr frequency, intensity, time, and type. FITT is a checklist fr determining hw ften, hw hard, and hw lng t exercise, and what types f exercise t chse regarding t the main gal. Frequency f the training; T determine the main gal the frequency f the training is very imprtant. It s recmmended t train tw times a week when yu are ding a full bdy muscle wrkut (figure 1). It s imprtant t let each muscle grup rest fr 48 hurs befre the next training. The rest is needed fr the adaptatin and reparatin f the muscle. The muscles will adapt by cnstructing new actin and mysin cntractile prteins and ther supprting structures. With enugh rest this adaptatin will results in strnger, leaner and larger muscles. With insufficient rest yu will ver train the muscles and yu can get injuries, muscle fatigue, and weakening (Hpsn, Dnatelle, & Littrell, 2009). Intensity f the training; Fr each exercise the intensity depends n the main gal. Every exercise shuld be enugh t verlad the muscle grup. This means a little discmfrt r muscle fatigue at the end f the exercise set. When this is nt happening the intensity is prbably t lw. The higher the weight is during the training the lnger yu need rest between the sets (table 1) (Hpsn, Dnatelle, & Littrell, 2009). Time (Sets and Repetitins); This depends n the main gal and the experience. During the training yu will be mre experienced and yu can increase the sets. There is evidence that ding three sets will prduce twice the strength f ne set (Munn, Resistance Training fr Strength: Effect f Number f Sets and Cntractin Speed, Medicine and Science in Sprts and Exercise 37, 2005). Yu shuld keep in mind that vertraining f the muscle can lead t muscle imbalance and injury. Fr a beginner start with ne set, abut 10 repetitins and have 1 t 2 minutes rest (table 1) (Hpsn, Dnatelle, & Littrell, 2009). Type f exercise; T make a start with making specific exercises fr the training prgram it is gd t fllw three steps (figure 1). Find ut which muscles shuld be trained. T start with the prgram chse between 8 and 10 exercises. Remember that each exercise will add time t the exercise sessin s with t many exercises yu have t split the training in tw days. It depends n the equipment that is available but if pssible try t d exercises n the machines, with free weights and with yur wn bdy weight (Hpsn, Dnatelle, & Littrell, 2009). Figure 1 (Hpsn, Dnatelle, & Littrell, 2009) 11

12 Table 1 (Hpsn, Dnatelle, & Littrell, 2009) The prgress When the client is new int resistance training yu will see prgress with nly ne set per exercise per muscle grup. S this is gd fr the first weeks. After that yu can d tw sets per exercise. Of curse tw r mre sets has additinal benefits but d nt ver train yur muscles. Especially in the beginning. When yu keep making prgress yu can eventually d three r fur sets (table 2). If pssible yu can als d mre training days in different muscle grups (Hpsn, Dnatelle, & Littrell, 2009). Table 2 (Hpsn, Dnatelle, & Littrell, 2009) 12

13 3. Lifestyle advice 3.1 Nutritin advice Eating healthy is an imprtant part f a healthy lifestyle and is smething that shuld be taught abut. This paragraph gives mre infrmatin abut nutritinal requirements fr adlescents and recmmendatins frm the "schijf van vijf". Adlescence is a time f rapid grwth and the primary dietary need is fr energy, s the fds in the diet shuld be rich in energy and nutrients. In this age the teenagers begin t develp real independence frm their parents, including making decisins abut the fd they eat (Langley-Evans, 2009). Basic requirements The nutrient requirements fr adlescents cmpared t childhd are increased, mstly due t grwth. Because f the fact that the guidelines are undefined, the requirements can best be related t height, weight r energy intake rather than age. The majr surce f energy within the diet are carbhydrate and fats. The requirements say that the intake f carbhydrates shuld prvide up t 55% and nt mre than 35% shuld cnsist f fat. The rest f the energy shuld be taken frm prtein (12-14%) (Langley-Evans, 2009). Figure 2: Schijf van vijf Schijf van vijf The schijf van vijf is an instrument fr health, and specific healthy fd. The "schijf van vijf" is designed as a visual guide t shw hw much f each grup shuld be eaten in rder t have a balanced diet (Figure 2). As a general rule an average meal fr adlescent shuld be made up f nethird carbhydrate and ne-third fruit and vegetables, with the remaining ne-third split between dairy, prtein and a little bit f fat. (Oliver, 2013) There are guidelines fr hw many kilcalries every gender needs per day (Vedingscentrum, 2013). Men Active 3100 kcal Men Nt active 2700 kcal Wmen Active 2400 kcal Wmen Nt active 2100 kcal The schijf van vijf wrks with 5 general rules, thse are; (Vedingscentrum, 2013) Eat varied Eating varied is imprtant t get sufficient minerals and vitamins. The "schijf van vijf" is a clever tl t eat varied because yu can chse yur meals ut f the 5 parts. D nt eat t much and exercise enugh D nt eat mre than yu burn, fr this reasn exercise and nutritin are s clsely related t each ther. 13

14 Eat less saturated fat Fat is essential in the bdy, but there are gd and bad fats. The gd nes are unsaturated fats, the bad nes are saturated fats. Saturated fats can cause cardivascular disease because f the high amunt f chlesterl. Eat enugh fruit, vegetables and bread Fruit, vegetables and bread are full f fibers, which are gd fr the intestinal and digestive. They take care f yur weight. Eat gram fiber per day. Eat 2 unces f vegetables, 2 parts f fruit and enugh whle-wheat bread. Eat safe It is imprtant t eat safe because a lt f peple annual run a fd infectin because f pr hygiene. Pints f attentin fr safe fd are; wash yur hands, separate yur waste, stre fd in the refrigeratr, buy prducts that are nt n the date and heat the prducts enugh. The prducts are divided in 5 parts, these are the macrnutrients; Carbhydrates, fruit and vegetables, dairy prducts, prtein and fd and drinks high in fat and/r sugar. Carbhydrates Carbhydrates are starchy fds and shuld make up ne-third f yur plate as they help t fill yu up. Whlegrain varieties are recmmended where pssible because nce brken dwn, they are released intr bldstream mre slwly, giving yu energy fr lnger. Prducts that cntain carbhydrates are bread, pasta, grains, cereals, rice, cuscus and ptates (Oliver, 2013). Fruit and vegetables Fruit and vegetables shuld make up a third f yur daily fd intake. Try t eat a variety and mix up the clurs. Darkly clured fruit and vegetables cntain mre antixidants, which are great fr yur health. Seasn prducts mstly taste better than fruit that has been flwn in frm anther part f the wrld, s vary yur chices accrdingly thrughut the year (Oliver, 2013). Dairy fds The calcium frm dairy fds is really imprtant fr strng bnes and healthy teeth. These fds are generally quite high in fat s they shuld nly be enjyed in small quantities. Dairy fds are butter, yghurt, cream, cheese and milk (Oliver, 2013). Prtein (nn-dairy) Prtein is a vital part f yur diet because it is essential fr grwth and repair f bdy tissue. Yu nly need a small amunt t get all the benefits, and yu shuld try t eat high-quality prtein. This means n meat r fish that has been deep-fried f battered in breadcrumbs. Prducts that cntain prtein are meat, fish, eggs, beans, lentils, pulses nuts r ther vegetables (Oliver, 2013). Fd and drinks high in fat and/r sugar Cakes, crisps, chclate, sweets, fizzy drinks These prducts shuld nly be enjyed ccasinally. A lt f fd and drinks wh are high in fat and/r sugar will lead t weight gain and an increased risk f diabetes, cancer and heart disease. The fds in this grup als create an instant sugar high f energy rush. If the bdy becmes accustmed t this feeling it can becme dependent n it. Examples f these prducts are cakes, crisps, chclate, sweets, fizzy drinks etc. (Oliver, 2013). Recmmended are six eating mments per day (Vedingscentrum, 2013). Breakfast Snack r fruit Lunch Snack r fruit Diner Snack 14

15 Besides the macrnutrients, the micrnutrients are als very imprtant fr adlescents. The demand fr micrnutrients increases in prprtin t energy requirements (Langley-Evans, 2009). The mst imprtant micrnutrients fr adlescents are; Calcium (because f peak in bne mineralizatin) Zinc (because f prtein synthesis) Irn (increase bld vlume, lean bdy mass and myglbin) Calcium T less calcium can cause calcium deficiency. This can causes sme serius implicatins fr the future bne health f the adlescent. The mst cmmn disease is steprsis where bnes becme brittle and break very easily. Bnes grw and strengthen until the age f 30, and the teenage aans adlescent years are very imprtant t this develpment. The bdy needs Vitamin D, calcium and phsphrus fr this prcess, with calcium requirements fr the teenage years ranging frm 800mg t 1,000mg per day. Calcium rich fd shuld be cnsumed every day. The mst cmmn surce f calcium is milk and dairy prducts. Adlescents shuld eat three prtins f dairy fd each day (BBC, 2013). Zinc Zinc is an essential trace element. Zinc intake is clsely related t prtein intake; as a result, it is an imprtant cmpnent f nutritinally related mrbidity wrldwide. Symptms f t little zinc intake include grwth failure, primary hypgnadism, skin disease, impaired taste and smell, and impaired immunity and resistance t infectin (Abrams, 2013). Irn One f the mst cmmn nutritinal deficiencies is a lw irn stre. Thirteen percent f the teenage bys and 27% f the girls were fund t have lw irn stres. Rapid grwth, a fast lifestyle and pr dietary chices can result in irn-deficiency anaemia. Fr girls it is mre imprtant than fr bys because their irn stres are depleted each mnth fllwing menstruatin. The dietary surce f irn is; Red meat Frtified breakfast cereals Dried fruit Bread and green leafy vegetables Red meat is the main dietary surce because the bdy absrbs this very quick (BBC, 2013). Required amunts f the basic nutrients per day 20 till 50 year Vegetables 4 serving spns (200 gram) Fruit 2 pieces (200 gram) Bread 5-7 slices ( gram) Ptates (r rice, pasta, legume) 3-5 ptates r serving spns rice/pasta ( gram) 15

16 Dairy Meat, fish, chicken, egg r meat substitutes Margarine 400 ml milk(prducts) 20 gram f cheese (1 slice) gram gram Drinks (water) 1,5 litre (Tr, 2007) Vitamins Extra vitamins des nt imprve the sprt perfrmance. But a gd status vitamins is essential t supply a gd sprt perfrmance. Fr resistance trainers the energy requirement is increased, s fr this reasn sme vitamins need attentin (van Geel & Hermans, 2003). Vitamin B 1 ; This vitamin can be taken by eating extra whle grain bread and ptates. Vitamin B 2; This vitamin can be taken by eating dairy prducts. Vitamin B 3; This vitamin can be taken by eating varied, well-chsen fd. Vitamin B 6; This vitamin can be taken by eating varied, well-chsen fd. Vitamin A; Yu d nt need mre f this vitamin, it is nly high recmmended t d nt eat less f these prducts because yu want t lse weight (van Geel & Hermans, 2003). 3.2 The gals After the intake assessment I made gals tgether with Lisa. These gals will make it pssible t achieve the main gal. With these gals Lisa will have a gd view n what she has t achieve The gals fr the whle perid Fr me as a persnal cach I made a main gal t fcus n; In the perid f 10 weeks I will find ut what the main prblem is f my client by means f an interview and lk fr a slutin, after this I will make a lifestyle prgram fr the client t slve the prblem. This lifestyle prgram will cntain a wrkut prgram t get fit and a nutritin advice. T lk if she made prgressin I will d measurements in the beginning and at the end. Befre making a training prgram I had t find ut mre abut Lisa. Fr this reasn I made a few questins; What is her daily nutritin intake? Will she be able t change her nutritin behaviur? Des she wants t make time free t wrk n her training prgram? Will she cntinue with the nutritin and training prgram after the 10 weeks? 16

17 Lisa and I als made a main gal fr herself; After the six weeks f training I want be able t ding useful exercises n my wn at the gym and eat mre healthy. During the six weeks I will wrk n this with the help f Suzanne, and after the six weeks I will cntinue n my wn The gals per week/meeting Because Lisa is new int resistance training she will have prgress with nly ne set per exercise per muscle grup. S this is gd fr the first weeks. After that I changed the prgram int tw sets per exercise. When Lisa keeps making prgress she can eventually d three r fur sets. This will be in the training prgram Lisa will d n her wn because six weeks is t fast t g t three r mre sets. Week 1; In this week we did the intake were we made the main gal fr Lisa; After the six weeks f training I want be able t ding useful exercises n my wn at the gym and eat mre healthy. During the six weeks I will wrk n this with the help f Suzanne, and after the six weeks I will cntinue n my wn. Week 2; This week we discussed Lisa s nutritin diary. After this I culd made Lisa s nutritin advice. Week 3; This week we did the measurements and I shwed the nutritin advice t Lisa s she culd give her pinin. Week 4; This week we discussed the utcme f the measurements and discussed the training prgram I made fr Lisa. Week 5; This week we started with the training prgram and after this we evaluated the prgram. Week 6; This week we cntinued with the training prgram. Week 7; This week we cntinued with the training prgram and evaluate the prgress. Week 8; This week we did tw sets f all the exercises and evaluate this. Week 9; This week we did tw sets f all the exercises. Week 10; This week we did tw sets f all the exercises and evaluate hw Lisa wants t g further with her wn training prgram. We als did the end measurements. 3.3 Evaluatin f the trainings After every training I gave Lisa an evaluatin frm (Appendix E page 43). Lisa filled this frm in fr me with her pinin and feedback and gave it back t me at the next training. With Lisa s feedback and pinins I culd change the training prgram t her wishes. In the last week (week 10) Lisa and I talked abut her prgress and hw she thught abut it. We als talked abut hw Lisa will cntinue with her trainings withut me. I asked her fr her wishes fr the last training prgram I will make fr her. 17

18 4. Descriptin f the lifestyle and training prgram 4.1 Gals fcused n the main gal. Because Lisa is new int resistance training she will have prgress with nly ne set per exercise per muscle grup. S this is gd fr the first weeks. After that I changed the prgram int tw sets per exercise. When Lisa keeps making prgress she can eventually d three r fur sets. This will als be in the training prgram Lisa will d n her wn because six weeks is t fast t g t three r mre sets. S the gal is t lk t Lisa s prgress fr changing the training prgram. With this it will be pssible t achieve Lisa s main gal; After the six weeks f training I want be able t ding useful exercises n my wn at the gym and eat mre healthy. During the six weeks I will wrk n this with the help f Suzanne, and after the six weeks I will cntinue n my wn. 4.2 Recmmendatins linked t the gals Nutritin Eat varied Eating varied is imprtant t get sufficient minerals and vitamins. The "schijf van vijf" is a clever tl t eat varied because yu can chse yur meals ut f the 5 parts. D nt eat t much and exercise enugh D nt eat mre than yu burn, fr this reasn exercise and nutritin are s clsely related t each ther. Eat less saturated fat Fat is essential in the bdy, but there are gd and bad fats. The gd nes are unsaturated fats, the bad nes are saturated fats. Saturated fats can cause cardivascular disease because f the high amunt f chlesterl. Eat enugh fruit, vegetables and bread Fruit, vegetables and bread are full f fibres, which are gd fr the intestinal and digestive. They take care f yur weight. Eat gram fibre per day. Eat 2 unces f vegetables, 2 parts f fruit and enugh whle-wheat bread. Eat safe It is imprtant t eat safe because a lt f peple annual run a fd infectin because f pr hygiene. Pints f attentin fr safe fd are; wash yur hands, separate yur waste, stre fd in the refrigeratr, buy prducts that are nt n the date and heat the prducts enugh (Vedingscentrum, 2013). Required amunts f the basic nutrients per day 20 till 50 year Vegetables 4 serving spns (200 gram) Fruit 2 pieces (200 gram) Bread 5-7 slices ( gram) Ptates (r 3-5 ptates r serving spns 18

19 rice, pasta, legume) rice/pasta ( gram) Dairy Meat, fish, chicken, egg r meat substitutes Margarine 400 ml milk(prducts) 20 gram f cheese (1 slice) gram gram Drinks (water) 1,5 litre (Tr, 2007) Training: Fr a gd training prgram the client has t make clear and specific gals. With these gals the lifestyle cach can set up a training prgram. By making the training prgram the persnal cach shuld use the FITT principle. The FITT principle is a gd methd t use during the exercises. It stand fr frequency, intensity, time, and type. FITT is a checklist fr determining hw ften, hw hard, and hw lng t exercise, and what types f exercise t chse regarding t the main gal (Hpsn, Dnatelle, & Littrell, 2009). When the client is new int resistance training yu will see prgress with nly ne set per exercise per muscle grup. S this is gd fr the first weeks. After that yu can d tw sets per exercise. Of curse tw r mre sets has additinal benefits but dn t ver train yur muscles. Especially in the beginning. When yu keep making prgress yu can eventually d three r fur sets. If pssible yu can als d mre training days in different muscle grups (Hpsn, Dnatelle, & Littrell, 2009). 19

20 4.3 Exercises linked t the gals The intake assessment has shwn that Lisa want a nutritin advice and exercise t d in the gym t make her bdy fitter. The extended versin f the nutritin advice and the exercise fr in the gym are placed in the Appendices (Appendix A and B page 28-34). Exercise Crss trainer Muscle grup Upper arms, legs, shulders, butt, and abdminals Hme trainer Legs and hips Lat machine Upper back, upper arm and chest Upper back machine Upper back, shulder and upper arm Chest press Chest, shulder and upper arm Leg adductr Legs and butt Leg abductr Legs and butt Shulder press Upper back, shulders and upper arm Planking Lwer back, upper legs, lwer legs, abdminals, chest and shulders Crunches Abdminals and upper legs Leg press Upper legs, lwer legs and butt Lwer back Lwer back and abdminals Rwing Upper legs, lwer legs, abdminals, butt, upper back, lwer back, arms and shulders 20

21 4.4 The intensity, frequency and time f the exercises This is determined by means f the FITT principle. The FITT principle is a gd methd t use during the exercises. It stand fr frequency, intensity, time, and type. FITT is a checklist fr determining hw ften, hw hard, and hw lng t exercise, and what types f exercise t chse regarding t the main gal. Frequency f the training; T determine the main gal the frequency f the training is very imprtant. It s recmmended t train tw times a week when yu are ding a full bdy muscle wrkut. It s imprtant t let each muscle grup rest fr 48 hurs befre the next training. The rest is needed fr the adaptatin and reparatin f the muscle. The muscles will adapt by cnstructing new actin and mysin cntractile prteins and ther supprting structures. With enugh rest this adaptatin will results in strnger, leaner and larger muscles. With insufficient rest yu will ver train the muscles and yu can get injuries, muscle fatigue, and weakening (Hpsn, Dnatelle, & Littrell, 2009). Intensity f the training; Fr each exercise the intensity depends n the main gal. Every exercise shuld be enugh t verlad the muscle grup. This means a little discmfrt r muscle fatigue at the end f the exercise set. When this is nt happening the intensity is prbably t lw. The higher the weight is during the training the lnger yu need rest between the sets (Hpsn, Dnatelle, & Littrell, 2009). Time (Sets and Repetitins); This depends n the main gal and the experience. During the training yu will be mre experienced and yu can increase the sets. There is evidence that ding three sets will prduce twice the strength f ne set (Munn, Resistance Training fr Strength: Effect f Number f Sets and Cntractin Speed, Medicine and Science in Sprts and Exercise 37, 2005). Yu shuld keep in mind that vertraining f the muscle can lead t muscle imbalance and injury. Fr a beginner start with ne set, abut 10 repetitins and have 1 t 2 minutes rest (Hpsn, Dnatelle, & Littrell, 2009). Type f exercise; T make a start with making specific exercises fr the training prgram it is gd t fllw three steps. Find ut which muscles shuld be trained. T start with the prgram chse between 8 and 10 exercises. Remember that each exercise will add time t the exercise sessin s with t many exercises yu have t split the training in tw days. It depends n the equipment that is available but if pssible try t d exercises n the machines, with free weights and with yur wn bdy weight (Hpsn, Dnatelle, & Littrell, 2009). Beginner Intermediate Frequency 2 days per week (all exercises each training day) 4 days per week (1/2 f upper/lwer exercises each training day, trunk always) Intensity 55% - 65 % f 1 RM 70% - 80% 1RM Time 1 set, 10 repetitins with 1 2 minutes rest 2 3 set, 5 12 repetitins with 2 3 minutes rest (Hpsn, Dnatelle, & Littrell, 2009) 21

22 5. Implementatin 5.1 Gals per week SMART frmulated Week 1; By means f the intake assessment the client and the lifestyle cach get t knw each ther and will find ut the main prblem f the client t wrk n fr ten weeks. Week 2; By discussing Lisa s nutritin diary she will be aware f her nutritin pattern and hpefully she will be mtivated t change a few things. Week 3; This week I will give the nutritin advice t Lisa s she can lk it trugh and make a start with it r ask questins abut it. Week 4; This week I will give the training prgram t Lisa s she can have a lk at it and ask pssible questins befre we start in week 5. Week 5; This week we will start with the lifestyle prgram s Lisa has t figure ut if it wrks fr her and hw t execute the exercises. Week 6; This week we will g further with the training prgram s Lisa knws hw t execute the exercises s she can really fcus n her training. Week 7; This week we will g further with the training prgram s Lisa knws hw t execute the exercises s she can have a lk at her prgress and determine if she wants t d mre sets per exercise. Week 8; This week we will d tw sets f all the exercises s Lisa have t get used t a mre intensive training and evaluate this. Week 9; This week we will als d tw sets f all the exercises s Lisa can figure ut f this wrks fr her and if there shuld be any changes t the prgram. Week 10; This week is the last week s Lisa shuld have a lk at her main gal and make a new main gal fr the training perid withut the persnal cach. 5.2 Hw t guide and mtivate the client T wrk with a mtivated client it s gd t use sme questinnaires. These questinnaires gives the client a gd view n hw he s behaving at the mment and why and hw he shuld change this. Balance sheet 1 With this sheet the client can think abut his advantages and disadvantages f change his behaviur. The client can als fill in an a scale frm 1 t 10 hw certain he is t change his behaviur. When the client has many disadvantages he can fill in Balance sheet 2 (Michie, et al.). Health benefit cards With these cards the lifestyle cach can check if the client knws abut the risk when smking, excessive drinking, unhealthy eating and be physical inactive. It is als imprtant that the client has realistic expectatins f changing his behaviur. S he can make a realistic gal (Michie, et al.). 22

23 Persnal Health Guide With the Persnal Health Guide it s easy fr the client t make a general gal. With this gals the client can make specific gals. After that the client can make an actin plan fr achieving his gals. S this is a really simple but effective manner fr the client t knw what he has t d t achieve his gal (Michie, et al.). If then plans With this the client make plans; when that happens, I will d this. This will require the client t specify exactly what he s ging t d and when he will d it. This is als very imprtant in times f relapse. Encurage the client t make mre if-then plans t build their new behaviurs int habits (Michie, et al.). Fd Diary, the Physical Activity Diary, the Smking Diary and the Alchl Diary If the client isn t sure what r why he has t change his behaviur yu can ask him t keep un a dairy. This can make the client aware f his behaviur and that there has t change smething (Michie, et al.). ABC frms T decide hw t change behaviur, it is imprtant t understand what maintains the behaviur. Behaviur is maintained by what happens befre (antecedents) and what happens after (cnsequences). This can help the client t figure ut when they are wrking n the desired behaviur (Michie, et al.). 5.5 Financial There is n extra mney needed. This is because Lisa will d the exercises in the gym where she is already subscribed. 23

24 6. Evaluatin 6.1 Prcess evaluatin The prcess f caching Lisa fr 10 weeks went quite well. The reasn fr this is that Lisa is really mtivated. She already went t the gym befre we started, nly she did nt knew what exercises t d and hw t execute these exercises. With the exercise prgram I made fr Lisa she nw knew what t d. Besides the exercises she changed her nutritinal pattern. This went als really well. This is because Lisa was really mtivated t eat mre healthy and she liked the meal suggestins I can here. Lisa is als really mtivated t cntinue with the training prgram. In the last tw weeks she had t d mre sets and repetitins s with this prgram she can cntinue withut me. I cannt see nly prblems why Lisa will nt be able t cntinue n her wn. The same is fr her nutritinal pattern. Lisa enjys t eat mre healthy and t lk fr new recipes. In the beginning and at the end with did measurements t see if Lisa made any prgress (Appendix C and D page 35-42). 6.2 Prduct evaluatin In the first week f the 10 weeks Lisa and I made gals tgether t wrk n. This made I easier fr Lisa t achieve things. With this gals it made it clear t d what in which week. I made sure that the training prgram and the nutritin advice were created at time, s Lisa culd start with it. This wrked really gd fr bth f us. Because Lisa already had a slim bdy befre we started, she wanted t make her whle bdy fitter. Fr this reasn I gave her exercises t wrk n this. As I said Lisa already had a slim bdy, fr this reasn yu cannt see any big differences frm the utside. But lking at the measurements in the end Lisa her muscles became much strnger. 6.3 Final evaluatin As said the prcess went really well. With the result that Lisa achieved her main gal; After the six weeks f training I want be able t ding useful exercises n my wn at the gym and eat mre healthy. During the six weeks I will wrk n this with the help f Suzanne, and after the six weeks I will cntinue n my wn. Lisa said that she is still really mtived t cntinue with the training prgram and the nutritin advice. Because f this reasn, the next time with caching a client, depending n the client s wishes, I wuld d it in the same way. 24

25 References Abrams, S. (2013). Zinc deficiency and supplementatin in children and adlescents. Frm ACSM. (n.d.). Retrieved april 4, 2013, frm A DIY Fitness Assessment: ACSM. (2009). Health-related physical fitness testing and interpretatin, in guidelines fr exercise testing and prescriptin (8th ed.). Philadelphia: Wlters Kluwe rhealth/lippinctt Williams & Wilkins. American Cllege f Sprts Medicine. (2009). Retrieved april 4, 2013, frm ACMS's Guidelines fr Exercise Testing an Prescriptin: BBC. (2013). Healthy eating fr teenagers. Retrieved 2013 йил frm Fx, E., Bwers, R., & M, F. (2001). Fysilgie vr lichamelijke pveding, sprt en revalidatie (5 ed.). Maarssen: Elsevier/De tijdstrm. Geijsel, J., Hlbil, H., & van Mechelen, W. (1996). Cnditietests. EVRO Haarlem. Hpsn, J., Dnatelle, R., & Littrell, T. (2009, juni 6). Get Fit, Stay Well! InfNu.nl. (2009). geznde veding. Retrieved June 9, 2013, frm Mens en Gezndheid: Jnes, R. (2008). Bdy Mass Index/BMI & Bdy Fat. Retrieved april 4, 2013, frm Langley-Evans, S. (2009). Nutritin A Lifespan Apprach. Jhn Wiley and Sns Ltd. Maljaars, C. (2009, nvember 12). Medic inf. Retrieved april 4, 2013, frm Vetpercantage: Michie, S., Rumsey, N., Fussell, A., Hardeman, W., Jhnstn, M., Newman, S., et al. (n.d.). Imprving Health: Changing Behaviur, NHS Health. Munn, J. (2005). Resistance Training fr Strength: Effect f Number f Sets and Cntractin Speed, Medicine and Science in Sprts and Exercise 37. Munn, J., & al, e. (n.d.). Oliver, J. (2013). Understanding the eatwell plate. Retrieved 2013 йил frm Tr, N. v. (2007). Een paar kil minder. Baarn: Tirin. van Geel, A., & Hermans, J. (2003). Veding en sprt. Haarlem: De Vriesebrch. 25

26 Vedingscentrum. (2013). He eet ik met regelmaat? Retrieved 03 24, 2013, frm Vedingscentrum. (2013). He eet ik niet teveel? Retrieved frm Vrijens, J. (2007). Basis vr verantwrd trainen. Tirin Uitgevers. 26

27 Appendices Appendix A Meal suggestins 7 suggestins fr breakfast (Tr, 2007) slices f whlegrain bread, ne with skimmed cheese spread and ne with margarine and marmalade. tea withut sugar 260 kcal bwl skimmed yghurt with 3 tablespns unsweetened muesli and half f an apple (r pear, mandarin, range) whlegrain rice cake with apple syrup tea withut sugar 260 kcal 2 slices f whlegrain currant bread thinly smeared with margarine tgether with 1 slice f 30+-cheese in between Tea withut sugar 270 kcal 2 slices (rasted) whlegrain bread thinly smeared with margarine, ne with hney and ne with ham tea withut sugar 260 kcal 1 slice light rye bread smeared with skimmed cheese spread and ne whle wheat biscuit with margarine and fruit sprinkles glass f range juice 260 kcal 1 hard whlegrain bun thinly smeared with margarine and tpped with rast beef 1 slice f currant bread thinly smeared with margarine tea withut sugar 280 kcal muesli bun thinly smeared with skimmed cheese spread cup f semi-skimmed milk 260 kcal 7 suggestins fr lunch (Tr, 2007) 1. 2 slices f whlegrain bread thinly smeared with tapenade spread and slices tmat 1 slice f whlegrain bread thinly smeared with margarine and tpped with chicken fillet and slices cucumber cup f buttermilk 400 kcal 27

28 2. Sandwich f 2 whlegrain bread slices thinly smeared with salad cream tpped with slices cucumber, slices f apple and tuna frm a can (water-based, natural) the rest f the apple 1 glass f semi-skimmed milk 400 kcal 3. 1 cup f clear sup with a whlegrain bun 1 whlegrain bun thinly smeared with margarine and tpped with 30+-cheese, 1 tmat and 1 pickle in slices glass f semi-skimmed milk 400 kcal slices f whlegrain bread thinly smeared with margarine with an melette (1 egg) filled with vegetables glass f butter milk 420 kcal 1 tast f 2 slices whlegrain bread thinly smeared with margarine tgether with half f a banana in slices and 1 slice f 30+-cheese 1 slice f whle wheat knackebröd with sandwich spread the rest f the banana tea withut sugar 410 kcal salad f mixed lettuce, cucumber, tmat, bell pepper, 2 tablespns f cleslaw, five lives,1 tablespn f salad cream and 30 gram chpped smked chicken with 2 slices f whlegrain bread cup f buttermilk 410 kcal 2 slices f whlegrain bread with 1 salted herring cup f brth with 3 slices (rasted) brwn baguette 400 kcal 7 suggestins fr dinner (Tr, 2007) fried nt breaded schnitzel with vegetables (200 gram), cked ptates (150 gram) and 1 spn f skimmed gravy bwl f skimmed custard 510 kcal macarni (60 gram raw/150 gram cked) ven dish with vegetables (200 gram), red sauce (1 dl), beef (75 gram) and 3 big serving spns f shredded 30+-cheese 480 kcal 3. chicken (100 gr) curry with brccli r green beans (200 gram) and rice (60 gram raw/150 gram cked) 510 kcal 28

29 beef balls (100 gram) in tmat sauce (2 dl) with spaghetti (60 gram raw/150 gram cked) raw vegetable salad (150 gram in ttal) 500 kcal burger with mashed ptat (150 gram) endive salad with ½ mandarin, 2 spns skimmed salad cream (150 gram in ttal) bwl f skimmed yghurt with fresh fruit 500 kcal ndle salad (60 gram raw/150 gram cked) with vegetables (150 gram) and smked chicken (75 gram) and cashew nuts bwl f skimmed yghurt with fresh fruit 510 kcal grilled salmn with stir fry vegetables (200 gram) and ptat wedges (150 gram) 500 kcal Healthy snacks (InfNu.nl, 2009) slice f gingerbread granla bar evergreen/sultana ckies egg cake muesli r currant bun fresh fruit (apple, banana, crapes, mandarin, strawberries, pear, kiwi, pineapple etc.) vegetables (cucumber, bell pepper, carrt, small tmates etc.) 2 rice cakes 3 (whle wheat) biscuits Brth r cup a sup with 2 breadsticks Handful f Japanese mixed nuts Bwl f yghurt with fresh fruit and a little lemnade syrup Cracker r rice cake tpped with skimmed cheese spread r marmalade 29

30 Appendix B The training prgram fr the gym Warming-up: Crss trainer r Hme trainer Training: Lat machine Upper back machine Chest press Leg adductr Leg abductr Shulder press Planking Crunches Leg press Lwer back Cling-dwn: Rwing Exercises: Exercise: Sets/Time and repetitins: Level/kg: Rest in between sets Week set f 15 minutes Level 1 - Crss trainer Week set f 15 minutes Level 1 - Hme trainer 30

31 Lat Week set f 10 repetitins 20 kg Week minutes Week 4-6 Week 1-6 machine 2 r 3 sets f repetitins 2-3 minutes Week set f 10 repetitins Week kg Week minutes Week 1-6 Upper back machine 2 r 3 sets f repetitins 2-3 minutes Week set f 10 repetitins Week r 3 sets f repetitins 5 kg Week minutes Week minutes Chest press Week set f 10 repetitins Week kg Week minutes Week 1-6 Leg adductr 2 r 3 sets f repetitins 2-3 minutes 31

32 Week set f 10 repetitins Week r 3 sets f repetitins 25 kg Week minutes Week minutes Leg abductr Week set f 10 repetitins Week kg Week minutes Week 1-6 Shulder press 2 r 3 sets f repetitins 2-3 minutes Week set f 10 repetitins - Week minutes Planking Week r 3 sets f repetitins Week minutes Week set f 10 repetitins Week r 3 sets f repetitins 1 kg with a lse weight Week minutes Week minutes Crunches 32

33 Week set f 10 repetitins 20 kg Week minutes Leg press Week r 3 sets f repetitins Week minutes Week 1-4 Week set f 10 repetitins Week r 3 sets f repetitins 2,5 kg 1-2 minutes Week minutes Lwer back Week set f 15 minutes 139 Heart rate - Rwing 33