CFT Case Study I: Diana Prince (Fictional Name)

1. Case Study 1: Diana Prince
I. Client Introduction:
Diana is a 37 year old female that works outside the home at a busy law firm as an
attorney. She has two children and occasionally has the opportunity to sneak off to the gym for
an hour or so when her husband is home from work. She used to compete in gymnastics and
swimming about fifteen years ago and wishes that she could get back some of the muscular
endurance and balance/agility that she once had as both a gymnast and a swimmer. She told
me that she has participated in light jogging here or there recently but that was about the extent
of it. She works in a high stress environment and wants to destress a bit by participating in a
daily exercise regimen. She also has her 20-year high school reunion coming up in three
months and wants to be able to fit into the same gorgeous little black dress that she did about
fifteen years ago. I asked her a series of questions to get a barometer of how motivated she
was to start this program with me and was anything standing in the way between her and her
goals. We discussed the list of limiting factors and she did not seem to think there was anything
on that list that would keep her from achieving her goals. One of the main questions I asked her
was the following: “What can I do to help you reach your goals?” Diana came to me very
motivated and committed to work out, get in better shape, and feel better about herself in
general. We are going to keep open communication going between the two of us via emails,
texts, and weekly visits about her progress in her program.
II. Professional Responsibilities:
I made sure that Diana received clearance from her doctor a week prior to her meeting
with me. I had the opportunity to discussed my fees with her over the phone so she had already
committed to my $50/hr pricing for her 12 week session with me. We set three main S.M. A. R.
T. goals (Specific, Measurable, Attainable, Realistic, Time Based). We also discussed her
emotional connection to wanting to lose weight and get back into her black dress for her high
school reunion in 12 weeks. We set three goals together that day: 1) I will lose 2 lbs a week for
a total of 24 lbs in a 12 week period with 100% accuracy. 2) I will increase my lean body mass
by 10% and decrease my body fat from 27 to 22 (5 percentage points) within this 12 week
period with 100% accuracy. 3) I will replace the candy I snack on at work for a piece of fruit five
days a week with 100% accuracy.
III. Methods of Assessment Testing:
I used the Minute Run-Walk Test and the Minute Cycling Test on Diana to assess her
cardiovascular health. She had a score of 1.20 for the Run-Walk Test and 3.50 for the Cyling
Test putting her in the categories of Fair and Good respectively. Diana told me she was able to
bench 115 pounds 10 times and in actuality only benched the 115 pounds 5 times so I
determined that her estimated 1RM for the Upper Body Test for muscular strength was 131
pounds. We did the Lower Body Test as well after she told me she could leg press 150 pounds
10 times and actually only did it three times. This gave her an estimated 1RM for the Lower
Body Test of 162 pounds. I tested her bench press strength by taking 1RM/Body Weight lbs. so
131/165 = her Bench Press Strength of .79 or an excellent rating. I tested her leg press
strength as well by taking 1RM/Body Weight lbs. so 162/165 = her leg press strength of .98 or
an excellent rating. I continued to assess her flexibility by giving her the Sit and Reach Test and

2. the Zipper Stretch Test which she passed both of them. All that was left was the Muscular
Endurance Tests of Sit-ups and Push-ups and Agility Test. She did 30 sit-ups in one minute
which placed her in the good category and 19 push-ups in one minute that placed her in the fair
category. There was definitely room for improvement, however her muscles seem to have some
memory recognition since her muscular endurance was still pretty strong after competing in
gymnastics and swimming so many years ago. The GAS Principle (General Adaption
Syndrome) and the SAID Principle (Specific Adaptation to Imposed Demands) were used during
the Flexibility Assessments. Touching on the Use/Disuse Principle and Principle of Individual
Differences; she has a natural athletic Mesotype build and when she was not using these
particular muscles she had a minimal amount of atrophy going on. I chose these particular tests
to see where she would be starting off in strength training and cardiovascular training. Because
she was a previous athlete, and has lost some of that endurance and strength I wanted to be
sure to start her off in an area that she would have success. She is a highly competitive
individual and I want to challenge her and yet keep her motivated as well.
IV. Baseline Measurements:
Diana is 5’5 and weighs 165 pounds. Her blood pressure is around 125/80 so she fell in
the Normal category for her blood pressure level. She has a 34 inch waist and her waist to hip
ratio is 34:44. Her thigh measurement was 25 inches and she has a 37 inch bust. Her biceps
were about 14 inches and her neck was 16 inches in circumference. Diana’s BMI (Body Mass
Index) = Weight (lbs) / Height (in) x Height (in) x 703 so 165/65 x 65 x 703 = 27% BMI. To
calculate her current body fat in pounds I used the following formula: Total Body Weight x Body
Fat Percentage = Fat in Pounds so 165 x .31 = 50 lbs. Then I calculated her Lean Body Mass
(LBM) as Total Body Weight - Pounds of Fat so 165 - 50 = 115 (LBM). Using this number I
calculated her goal weight as LBM/ (1.0 - Body Fat Percentage Goal) so 115/ (1.0 - .20) = 143
pounds as her Goal Weight. I used the Karvonen Formula to find out Diana’s Target Heart Rate
(Beats/Minute). I knew her resting heart rate was 75. Her Target Heart Rate (THR) is 151. I can
use this knowledge to help her make sure that she is working out right around her Target Heart
Rate and between 55% - 85% VO2 max. I weighed Diana in using my Ozeri Body Fat Scale at
165 with the following percentages: 1)fat: 27 2)muscle: 33 3)water: 55 and 4) bone: 3.6. The
general principle behind the Bioelectrical Impedance Analysis (BIA) method is that you take two
conductors which are attached to a person's body and sent a small electrical current through the
body. The resistance between the conductors will provide a measure of body fat, since the
resistance to electricity varies between adipose, muscular and skeletal tissue. This gives a
margin of error of 2-5% and is a great way to track overall progress with fat, muscle, water, and
bone with Diana. She informed me that she too has a BIA body fat scale at home and would be
using it regularly to track her own progress during her program. Diana has agreed to text me a
picture of the numbers on her scale on a weekly basis. We took a “before” picture of Diana at
165 pounds and will take another “after” picture at the end of her 12 week program.

3. V. WEEK 1-4 5X PER WEEK: MONDAY, WEDNESDAY, FRIDAY (CARDIO)
TUESDAY, THURSDAY (STRENGTH TRAINING)
Warm-up: Stationary Bike: 10 min at 55% Target Heart Rate
Cool-down: Tread Climber: 10 min at 55% Target Heart Rate
Bicep Curls: 1-2 Sets, 12-15 Repetitions / Set, Rest 60 sec
Lat Pulldowns: 1-2 Sets, 12-15 Repetitions / Set, Rest 60 sec
Bench Press: 1-2 Sets, 12-15 Repetitions / Set, Rest 60 sec
Shoulder Press: 1-2 Sets, 12-15 Repetitions / Set, Rest 60 sec
Lunges: 1-2 Sets, 12-15 Repetitions / Set, Rest 60 sec
Crunches 1-2 Sets, 12-15 Repetitions / Set, Rest 60 sec
Leg Press 1-2 Sets, 12-15 Repetitions / Set, Rest 60 sec
Squats 1-2 Sets, 12-15 Repetitions / Set, Rest 60 sec
Leg Curl 1-2 Sets,12-15 Repetitions / Set, Rest 60 sec
CARDIO: Alternate Bike/Tread Climber 30 min at 55% - 85% Target Heart Rate
WEEK 5-8 5X WEEK: MONDAY, WEDNESDAY, FRIDAY (STRENGTH TRAINING)
TUESDAY, THURSDAY (CARDIO INTERVAL TRAINING)
Warm- up: Tread Climber: 10 min at 65% Target Heart Rate
Cool Down: Stationary Bike: 10 min at 65% Target Heart Rate
Leg Curl 2 Sets, 8-12 Repetitions / Set, Rest 45 sec
Squats, 2 Sets, 8-12 Repetitions / Set, Rest 45 sec
Leg Press, 2 Sets, 8-12 Repetitions / Set, Rest 45 sec
Crunches, 2 Sets, 8-12 Repetitions / Set, Rest 45 sec
Lunges, 2 Sets, 8-12 Repetitions / Set, Rest 45 sec
Shoulder Press, 2 Sets, 8-12 Repetitions / Set, Rest 45 sec
Bench Press, 2 Sets, 8-12 Repetitions / Set, rest 45 sec
Lat Pulldowns, 2 Sets, 8-12 Repetitions / Set, rest 45 sec
Bicep Curl, 2 Sets, 8-12 Repetitions / Set, rest 45 sec
CARDIO: Bike 5 min Alternate 4 Stations: (Plank, Medicine Ball, Ab Roller, Agility Ladder) 1 min
Repeat 4X at 55%-85% Target Heart Rate
WEEK 9-12 5X WEEK: MONDAY, WEDNESDAY, FRIDAY (CARDIO)
TUESDAY, THURSDAY (STRENGTH TRAINING)
Warm up: Stationary Bike: 10 min at 75% Target Heart Rate
Cool Down: Tread Climber: 10 min at 75% Target Heart Rate
Bicep Curl, 2-3 Sets, 6-10 Repetitions / Set, Rest 30 sec
Lat Pulldown, 2-3 Sets, 6-10 Repetitions / Set, Rest 30 sec
Bench Press, 2-3 Sets, 6-10 Repetitions / Set, Rest 30 sec
Shoulder Press, 2-3 Sets, 6-10 Repetitions / Set, Rest 30 sec
Lunges, 2-3 Sets, 6-10 Repetitions / Set, Rest 30 sec
Crunches, 2-3 Sets, 6-10 Repetitions / Set, Rest 30 sec
Leg Press, 2-3 Sets, 6-10 Repetitions / Set, Rest 30 sec
Squats, 2-3 Sets, 6-10 Repetitions / Set, Rest 30 sec
Leg Curl, 2-3 Sets, 6-10 Repetitions / Set, Rest 30 sec
CARDIO: Alternate Bike/Tread Climber 30 min at 55% - 85% Target Heart Rate

4. VI. Rationale:
I selected a compilation of exercises both upper and lower body to help Diana build her
muscular endurance back while introducing periods of interval training in the second mesocycle
into her workout schedule. I integrated core musculature exercises (crunches) in-between the
upper and lower body strength training exercises. I used the Holistic Training Principle by using
a variety of repetitions, sets, intensity, and frequencies to maximize muscle strength for Diana. I
added sets and decreased the repetitions while I took time away from her resting periods in-
between sets . I used the SAID Principle (Specific Adaptation to Imposed Demands) as Diana’s
muscles are thrown into loads they are not accustomed to and very little rest time in-between as
well. The interval training, using a range of exercises (Plank, Medicine ball, Ab roller, and Agility
Ladder) was set up to help Diana learn how to do sports again such as cuts and pivots and was
intended to help her regain her balance, agility, flexibility, and strength in her arms, legs, and
core. I introduced the Muscle Confusion Principle throughout the workouts, however it is most
evident during the beginning of the second Mesocyle by varying the sets, repetitions, and
movement and speed during the Interval Training. I also increased the Target Heart Rate by
10% each month so that her body would adapt gradually to what it was being given. Finally, I
used the Quality Training Principle and the Instinctive Training Principle as I gradually reduced
rest periods between sets and I increased repetitions at the same time. I also placed a feasible
yet challenging workout schedule with varying repetitions, sets, and intensities; coupled with a
solid nutrition plan to gear her toward a successful workout program she can accomplish on her
own.
VII. Dietary Recommendation (Nutrition):
I asked Diana if she ate fairly balanced meals loaded with all the vitamins, minerals, and
nutrients on a regular basis. She told me that due to her high stress and busy life style that she
sometimes ate on the run at work and at home. I started out by educating her on the (Hand
Portions): I recommended to her the following portions: 1) 1 Palm of Protein 2) 1 Fist of
Vegetables 3) .5 Cupped Hand of Carbohydrates 4) 2 Thumbs of Fat. I asked her to please
pack healthy snacks for the office including the following: fresh vegetables without dressing,
almonds, fruit, and low-fat string cheese/yogurt. On a scale from 1-10 she rated this idea an 8.
I know her BMI is 27% and she would like it to be more like 20%. I will be decreasing the
amount of carbohydrates in her diet as I increase the “healthy” fat to 2 thumbs instead of one.
This will help her have a full feeling as I remove some of the carbs out of her diet. I also looked
at the Daily Caloric Requirement (DCR) (14.7 x Weight + 496) and determined that Diana’s
DCR was (14.7 x 165 + 496 = (DCR) 2,921 calories/day. I will decrease this amount by 500
calories/day for her weight loss goal and add back half (250 calories) to cover the energy
required for her daily workouts. I have given her a DCR of 2,671 calories/day. We will be
supplementing her diet with a multi vitamin and daily protein/vegetable shake. I also
emphasized the importance of increasing the amount of water she is drinking daily. I
encouraged her to drink at least 8 cups of water outside of the four she gets naturally from fruits
and vegetables on a daily basis. I will have her keep a three day record so that I can see exactly
what she is putting in her mouth. I will be able to see her good habits, bad habits and everything
in-between. I offered the option of texting me pictures of what she ate as an easier alternative
to writing it all down. Diana seems confident with our plan and is excited to dive right in. I want
her to take ownership of her program and feel that she has the autonomy to make healthy
decisions for herself regarding the choices she makes with food.