Title: Evaluate the case study of Sheila Leem and produce an exercise programme for her. Consider the changes that could be made to Sheila's programme if she became pregnant. Critically analyse the structure of these exercise programmes in relation to relevant theories and research.
The most important factor when producing an exercise program for any individual is to evaluate that person's goals, what they want to achieve from an exercise programme. It is then possible to evaluate if the goals are achievable and what exercise should be undertaken to achieve them (Howley & Franks, 1992). In Sheila's case, her goals are to reduce her body fat from 25% to 20%, and to complete a 10km run in less than 45 minutes. Appropriate training needs to be established that will enable her to loose the unwanted body fat and also to increase her VO2 MAX. The ideal, complete training program will incorporate cardiovascular exercise, some weight training, flexibility and a warm-up and cool-down (Howley & Franks, 1992). It should also contain areas that will motivate Sheila, possible smaller goals throughout the six-month period where she can see the gains she is making and strive for the next goals. The overall training program must coincide with the correct diet so that a reasonable calorie deficit, no more than 500 calories per day, will be established in order for Sheila to reduce her body fat safely and effectively (ACSM, 1995).
When approaching her goal of running 10km in less than 45 minutes, the aerobic component of her training program must be addressed. It is important to determine her VO2 MAX at the moment in order to establish if this goal is within reach. Using the information given from her submaximal cycle ergometer test, and the equation VO2 = 3.5 + 2(workload)/Body weight (Swain & Leutholtz, 1997), it is possible to workout what her VO2 was at each stage of the test. It is then possible to extrapolate the results on a graph to estimate her VO2 MAX (Table 1 and Figure 1).