PT Programme Design Case Study

— Physical Activity Readiness Questionnaire (PAR-Q) —
Name: Lorem Ipsum Dolor
D.O.B.: 12/03/1990
Address: 42 Sit Amet Avenue, Consectetur
Eircode: D04 LR1M
Email: lorem.ipsum@example.com
Mobile: 087 123 4567
PAR-Q answers:
1. Heart condition recommended doctor → no
2. Pain in chest during physical activity → no
3. Chest pain not during activity → no
4. Lose balance or consciousness → no
5. Bone or joint problem worsened by activity → no
6. Currently prescribed blood-pressure/heart medication → no
7. Any other reason not to do physical activity → no
If yes, please comment: Lorem ipsum dolor sit amet, consectetur adipiscing elit.
Signature: Lorem I. Dolor
Print Name: Lorem Ipsum Dolor
Date: 20/05/2026

— New Client Questionnaire —
Name: Lorem Ipsum Dolor
Date: 20/05/2026
D.O.B.: 12/03/1990
Phone: 087 123 4567
Occupation: Software developer
Email: lorem.ipsum@example.com
Working Hours: 9am–5pm Mon–Fri
Main Goals: Lose 8kg of body fat over 16 weeks, build lower-body strength, run a sub-25-minute 5K.
Problem Areas: Lower back stiffness after sitting all day; right knee occasionally clicks on stairs.
Exercise History: Trained inconsistently for 5 years. Currently runs 3km twice a week and lifts at home twice a week.
Do you find it difficult to lose weight?: yes
Breakfast: Porridge with banana and almond butter
Water Intake: 2.5 litres / day
Lunch: Chicken salad wrap
Alcohol: 4–6 units per week, mostly weekends
Illness / Injury: Mild lower back pain (no formal diagnosis).
Medication / Treatment: None.
Pregnant: no
Post-Natal: no
Planning: no
Notes: Lorem ipsum — no other medical considerations.
Do you smoke?: no
How many per day?: 0
Times Available to Train: Mon/Wed/Fri 6:30am or Sat 9am
Agreed Package: 12 PT sessions over 6 weeks
Agreed Start Date: 02/06/2026

Test 1:
Name: Body Fat Measurement
What: Percentage of body fat using skinfold callipers
Relevance: Tracks fat-loss goal
Equipment: Harpenden skinfold callipers, tape measure
Scores: Triceps 14mm, Suprailiac 18mm, Thigh 22mm — Jackson-Pollock 3-site → 22.4% body fat
Result: Above-average for age/sex. Realistic target 17–18% over 16 weeks at 0.3–0.5kg fat loss / week.

Test 2:
Name: Multi-stage 1.5 mile cardiovascular test
What: Aerobic fitness via 1.5-mile run time
Relevance: Baseline for sub-25-min 5K goal
Equipment: Stopwatch, 400m running track
Scores: 13:42 (Mile 1 8:50, last 0.5 mi 4:52)
Result: "Fair" for age/sex. Suggests starting at zone-2 base building before tempo work.

Test 3:
Name: Functional Movement Screen (FMS)
What: Movement-quality screen for asymmetries and limitations
Relevance: Identifies risk factors given the lower-back stiffness
Equipment: FMS kit (dowel, hurdle, board)
Scores: Deep squat 2, Hurdle step L2/R2, In-line lunge L2/R2, Shoulder mobility L3/R3, ASLR L2/R2, Trunk stability push-up 2, Rotary stability L2/R2 — total 18/21
Result: Acceptable baseline. Mobilise hips and thoracic spine before loaded squat patterns.

Date of session: 2026-06-02
Exercises:
1. Goblet Squat — 3×10 @ 3-0-1-0 · rest 60s · sets: 16 / 16 / 16
2. Romanian Deadlift — 3×10 @ 3-0-1-0 · rest 90s · sets: 40 / 40 / 40
3. Half-Kneeling Single-Arm DB Press — 3×8/side @ 2-0-1-0 · rest 60s · sets: 12 / 12 / 12
4. 3-point DB Row — 3×8/side @ 2-0-1-0 · rest 60s · sets: 14 / 14 / 14
5. Pallof Press — 3×10/side · rest 45s
6. Bird-Dog — 3×8/side · rest 30s
Warm-up / cool-down: 5 min cycle z2, world's greatest stretch ×5/side, glute bridge ×10, scap pull-up ×8. Cool-down: 5 min walk + couch stretch 90s/side, lat stretch 90s/side, child's pose 60s.
Session notes:
• Comments, equipment, machine settings, notes: [Goblet Squat] 16 kg DB; depth good; brace cued at top of breath.
• Observations re client technique: [Goblet Squat] Knees track over 2nd toe well; ribs flare on Press.
• Areas of difficulty, modifications to make next time or cues to be given: [Press] Cue to exhale on ascent and keep ribs down; consider tempo emphasis next week.
• Flexibility or other exercises required: [Spinal mobility] Add cat-cow + thoracic openers to warm-up.
• Client feedback: Felt strong on the squat but core fatigued by end of pallof. Enjoyed pace.
• Other: Hit ~7 RPE; ready to progress load next session.

Date of session: 2026-06-04
Exercises:
1. Goblet Squat — 4×8 @ 3-0-1-0 · rest 75s · sets: 18 / 18 / 20 / 20
2. Trap-Bar Deadlift — 3×6 @ 2-0-1-0 · rest 120s · sets: 50 / 55 / 60
3. DB Bench Press — 3×10 · rest 75s · sets: 14 / 14 / 14
4. Inverted Row — 3×AMRAP · rest 60s · sets: 10 / 9 / 8
5. Plank — 3×40s · rest 30s
Warm-up / cool-down: 5 min row, 90/90 hip switches, scap CARs, light bench tech ×5.

Date of session: 2026-06-07
Exercises:
1. Back Squat — 4×6 · rest 120s · sets: 35 / 35 / 35 / 35
2. Single-leg RDL — 3×8/side · rest 60s · sets: 12 / 12 / 12
3. Pull-up (assisted band) — 4×5 · rest 90s
4. DB Walking Lunge — 3×10/side · rest 60s · sets: 12 / 12 / 12

Date of session: 2026-06-09
Exercises:
1. Trap-Bar Deadlift — 4×5 @ 2-0-1-0 · rest 150s · sets: 60 / 65 / 70 / 70
2. Standing Overhead Press — 3×6 · rest 90s · sets: 25 / 25 / 25
3. Romanian Deadlift — 3×8 · rest 90s · sets: 40 / 40 / 40
4. Farmers Carry — 3×30m

Exercises:
1. Back Squat — 4×5 @ 3-0-1-0 · rest 120s
2. Romanian Deadlift — 4×6 @ 3-0-1-0 · rest 120s
3. Standing Overhead Press — 4×6 @ 2-0-1-0 · rest 90s
4. Pull-up — 4×AMRAP · rest 90s
5. Reverse Lunge — 3×10/side · rest 60s
6. Pallof Press — 3×12/side · rest 45s
Warm-up / cool-down: 8 min mixed mobility + Z2 spin; cool-down z1 cycle + sled drag.

Exercises:
1. Back Squat — 5×3 @ 2-0-1-0 · rest 180s
2. Trap-Bar Deadlift — 5×3 @ 2-0-1-0 · rest 180s
3. Push Press — 4×4 · rest 120s
4. Weighted Pull-up — 4×4 · rest 120s
5. Bulgarian Split Squat — 3×6/side · rest 90s
Warm-up / cool-down: Activation + heavy lift specific tech; cool-down deload finish + breath-work.

Reasons for changes in Mesocycle 2: Lorem ipsum dolor sit amet, consectetur adipiscing elit. Volume drops slightly (4×6 vs 4×8) while load increases — classic linear periodisation for hypertrophy → strength transition. The trap-bar deadlift replaces the goblet variant to support the strength focus while keeping spine angle neutral given the lower-back stiffness flagged at intake. Adding pull-ups builds upper-back capacity that the inverted row was preparing.

Reasons for changes in Mesocycle 3: Maximal-strength block aligned with the 'build lower-body strength' goal. Sets×reps move to 5×3 with longer rest periods (3 min) and percentages climb to ~85% 1RM. Push press introduces a power expression to break the strict-press plateau. The Bulgarian split squat carries forward unilateral work to maintain hip stability gains from Mesocycle 2.