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Certificate IV in Fitness Complete Personal Trainer

Case study
This information refers to Questions 1 to 4:
Christine is a 39 year old primary school teacher who has approached you to provide more variety and focus in her training. Christine currently trains twice a week, with her sessions consisting of two sets of 15 reps on machines such as the Leg Press, Lat Pull-down, Seated Chest Press and Seated Row. Cardiovascular training consists of 15 minutes on the bike and 15 minutes on the treadmill at 60 to 70 % of her maximum heart rate (MHR).  She completes each session easily and has now plateaued without achieving results.
Christine enjoys most forms of exercise but doesn’t like the rower or cross trainer as both leave her with a sore back after training. Christine’s ultimate goals include losing 6 kg and running a 10 km fun run in 12 weeks’ time in under 1 hour.
Christine has asked you to design a 12 week training program to achieve her goals. The program must outline her training sessions with you (her personal trainer) and the extra training she is to do outside of her sessions. Christine has requested two, one hour personal training sessions a week, one in a gym and one outdoors in a park for variety.
Christine would like to start using free weights indoors, while for the outdoor session she would like to try working out with non-gym based equipment such as straps, bands and body weight exercises. In both sessions she has asked for 20 minutes to be focussed on innovative cardiovascular training techniques.
Christine has an anterior pelvic tilt with lumbar lordosis and this leads to her experiencing lower back pain sometimes. She also experiences some tightness in her neck due to her slight kyphosis and rounded shoulders.
Question 1:
Design a 12 week exercise program outlining what type of training Christine will be doing each week. Ensure you take into consideration Christine’s likes and dislikes and include at least two lead-up races to her 10 km run, which is at the end of Week 12.

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