Clark Kent Case Study

Profile: Clark Kent

To calculate the most accurate BMR for Clark, you must use the equation:

BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year).

He is 165 pounds and 5 feet and 11 inches tall.

BMR = 66 + (6.23 x 165) + (12.7 x 71) - (6.8 x 17) = 1880.05

To calculate his DCR, I must multiply his BMR with how much he exercises which is moderate:

BMR x 1.725 = 3243.09

Clark’s Target Heart Rate:

((Max heart rate - resting heart rate) x Percentage of intensity) + resting heart rate

220 - 17 = 203

203 - 55 = 148

(I would need Clark’s intensity to be able to calculate his maximum heart rate)

130 x .70 + 55 = 158.6 bpm

Professional Responsibilities:

I will always establish myself as a professional. I am a football player myself so helping Clark in this area should be my forte. I will be his coach away from the team. I will encourage him and let him know that as I push him, I will make sure all of his efforts are him to excel in football and overall as a healthy, growing, man. I want him to know that though I am not his actual coach, I am looking for the best and commitment is key.

Since Clark is a football player, I will discuss everything with him such as: learning to be discipline, how to control the body when it is in motion and needs to quickly

shift, angles, etc. The fitness tests will be rigorous but fairly simple. As most of my workout programs are circuits, I will make a circuit specifically for football. This will be how I evaluate him through the weeks and I will collect data from him by the way his body grows and becomes strong enough to do more and more. Each week I will have a “test day,” to see if he really has improved or not in his skill.

I recommend that Clark takes a complete halt in his diet with processed foods and chooses to eat healthy. I have had experience with eating unhealthy and looking back, I gained the weight that I was not supposed to gain. I wanted muscle mass, but instead I gained fat. I would want Clark to eat the same that I do since we have to stay consistently big (I will get into meals later). I know that for the first couple of weeks, he will be gassed and will feel like he is unable to perform any of the exercises I ask of him to do. However that, again, is because of processed foods. Once he leaves processed foods behind, the better he will feel and the more confident in workouts he will become.
I will create a 12-week program for Clark:
For Clark, I will treat him as if he were training to become a better linebacker.

WATER AFTER EVERY WORKOUT

This program requires a great deal of dedication.

I need Clark to be on time, I need him to listen and to focus on each and every workout that I give to him. I will be tough on him so that when his coaches get tough, he’ll be able to control any feelings he has towards what his coach might say or do. I know that in my past, I sometimes became angry after my coach would tell me I wasn’t good enough, so I would try to prove to him I was, which was a bad idea. I over pursued, I read assignments wrong, I was playing terribly when I was under pressure. This is not how I want Clark to act so I will make sure he feels comfortable even as I pressure him to do more and better

himself.

Clark needs to eat a lot of meat to gain protein, sure he could take a lot of protein supplements but that will not give him the benefits that normal meals should. Clark does not want to lose weight but gain mass instead, so over eating meat won’t be too harsh some days. COMPLETELY AVOID PROCESSED FOODS. Process foods give you nothing but negative body growth. Gatorade while working out is great to gain electrolytes that are lost. As long as he does not eat junk food he can eat almost anything. Preferred foods are home cooked meals or foods that are bought at a local farmers market. Clark should eat at least once every two hours, even if it is a snack, he should have something digesting.