PT Programme Design Case Study

Name: Pamela Fitzsimons

D.O.B.: 02/06/1972

Address: 46 castlerosse view, Baldoyle

Eircode: D13K0N0

Email: Pamelafitzsimons4@gmail.com

Mobile: 0858760548

PAR-Q answers:
1. Has your doctor ever said you have a heart condition and … → no
2. Do you feel pain in your chest when you do physical activ… → no
3. In the past month, have you had a chest pain when you wer… → no
4. Do you lose your balance because of dizziness or do you e… → no
5. Do you have a bone or joint problem (for example, back, k… → no
6. Is your doctor currently prescribing medication for your … → no
7. Do you know of any other reason why you should not do phy… → no

Signature: Pamela Fitzsimons

Print Name: Pamela Fitzsimons

Date: 25/5/26

Name: Pamela Fitzsimons

Date: 25/5/26

D.O.B.: 02/06/1972

Phone: 0858760548

Occupation: Lollipop Lady

Email: Pamelafitzsimons4@gmail.com

Working Hours: 8-9:30am & 2-2:30pm Mon-Fri

Main Goals: Weight lose, improve overall fitness & energy levels, Tone up, Develop healthier habits.

Problem Areas: Weight gain around stomach & hips, low energy in evenings, difficulty staying consistent.

Exercise History: Walks regularly, No structure. Mainly low impact walking or swimming. Hasn't been to a gym in a while.

Do you find it difficult to lose weight?: yes

Breakfast: Eggs and toast

Water Intake: Very Little

Lunch: Soup and bread

Alcohol: Seldom (Once monthly)

Illness / Injury: Mild Knee pain, no major illnesses or injuries.

Medication / Treatment: N/A

Pregnant: no

Post-Natal: no

Planning: no

Do you smoke?: no

Times Available to Train: Mon/Wed/Fri evenings and Sat mornings

Agreed Package: 12 week weightless and fitness program

Agreed Start Date: 30/5/26

Test 1:
Name of test / measurement: Waist to hip ratio
What does it test / measure?: Fat distribution specifically tracking fat around stomach and hips
Relevance to client's goals: stated problem area "Weight gain around stomach and hips"
Equipment used: Measuring tape
Record of scores / measurements: waist= 92cm
hip= 104cm
0.88 meaning healthy but targeted glute and core training will be needed.
Result / interpretation: Baseline for tracking localized fat loss & health risk over 12 week program.

Test 2:
Name of test / measurement: Astrand Treadmill
What does it test / measure?: Baseline of cardiovascular endurance and aerobic fitness levels.
Relevance to client's goals: Client wants to improve overall fitness and energy levels.
Equipment used: stop watch, treadmill
Record of scores / measurements: Client unable to run for longer than 3 minutes.
Result / interpretation: Will keep client to walking/ incline walking low impact cardio work and this will also aid knee pain that may occur.

Test 3:
Name of test / measurement: Modified push up test (on knees)
What does it test / measure?: Muscular endurance and strength
Relevance to client's goals: Supports goal to tone up.
Equipment used: Stop watch and yoga mat for comfort.
Record of scores / measurements: 12 reps in 60 seconds
Result / interpretation: Clear baseline of upper body strength. Tracking over 12 weeks will provide proof of progress, helping client to stay consistent.

Date of session: 2026-05-18

Exercises:
1. Seated shoulder press — 4×12 @ 3-0-1-0 · rest 60s · sets: 7.5kg / 7.5kg / 7.5kg / 7.5kg
2. Lat pull down — 4×12 @ 3-0-1-0 · rest 60s · sets: 10kg / 10kg / 10kg / 7.5kg
3. Farmers carry — 4×5x5 (10) @ 3-0-1-0 · rest 60s · sets: 12kg / 12kg / 12kg / 12kg
4. biceps curls — 3×8 @ 3-0-1-0 · rest 60s · sets: 5kg / 5kg / 5kg
5. tricept kickbacks — 3×8 @ 3-0-1-0 · rest 60s · sets: 5kg / 5kg / 5kg

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): Warm up: 5 minute brisk walk on treadmill
Dynamic stretches: Arm circles x10 each direction, shoulder Rolls x10, Glute bridges, cat cows
Cardio: 10 min on treadmill incline
Core: Plank
Cooldown: stretches

Session notes:
• Comments, equipment, machine settings, notes: [Treadmill
Shoulder press] Client completed all prescribed exercises safely and with good effort. Treadmill speed and resistance levels were appropriate for current fitness level.
• Observations re client technique: [Lat Pull down
Tricep kickbacks] Technique was generally good throughout the session. Client needed to be reminded at times to keep shoulders back and chest out. Reminder to keep a neutral spine throughout.
• Areas of difficulty, modifications to make next time or cues to be given: [Farmers carry
Plank] Repetition of sets became harder with consistent weights. Get light weights for next session for sets 3,4.
found it difficult to keep back low and straight throughout exercise.
• Flexibility or other exercises required: [Tricep kickbacks] Slightly unstable could possibly change to lying tricep extensions.
• Client feedback: [Should press
lat pull down] Client reported enjoying the session and felt motivated throughout. She stated that the exercises were challenging but manageable and was pleased to have completed the full workout. Client expressed a desire to continue improving fitness, energy levels, and overall health. suggested that she could complete more effective sets in the weights dropped in sets 3/4 till she builds strength up.
• Other: Client demonstrated a positive attitude and willingness to learn. Good communication throughout the session. Continue to provide encouragement and progressive overload while monitoring fatigue levels.

Date of session: 2026-05-20

Exercises:
1. Box squats — 3×12 @ 3-0-1-0 · rest 60s · sets: 5kg / 5kg / 5kg
2. Assisted lunges — 3×12 @ 3-0-1-0 · rest 60s · sets: 5kg / 5kg / 5kg
3. Kettle bell RDL's — 3×12 @ 3-0-1-0 · rest 60s · sets: 10kg / 10kg / 10kg
4. Seated hamstring curls — 3×10 @ 3-0-1-0 · rest 60s · sets: 7.5kg / 7.5kg / 7.5kg
5. Leg extensions — 3×10 @ 3-0-1-0 · rest 60s · sets: 5kg / 5kg / 5kg
6. Hip Thrusts — 3×8 @ 3-0-1-0 · rest 60s · sets: 5kg / 5kg / 5kg

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): Warm up: 5 minute brisk walk on treadmill
Dynamic stretches: Arm circles x10 each direction, shoulder Rolls x10, Glute bridges, cat cows
Cardio: 10 min on treadmill incline
Core: sit ups
Cooldown: stretches

Session notes:
• Comments, equipment, machine settings, notes: [All] Client completed box squats, assisted lunges, kettlebell RDLs, seated hamstring curls, leg extensions, and hip thrusts. Resistance levels were appropriate for current ability and allowed the client to complete all prescribed repetitions with good effort. Rest periods were taken as required.
• Observations re client technique: [RDL's
Lunges
squats
hip thrusts] Client demonstrated good control during box squats and hip thrusts, maintaining a steady tempo throughout. During kettlebell RDLs, client was able to hinge effectively at the hips with a relatively neutral spine. Assisted lunges were completed with good balance using support when required.
• Areas of difficulty, modifications to make next time or cues to be given: [Lunges
RDL's
Box squats] Client found assisted lunges the most challenging due to balance and lower body fatigue. Continue to provide support and cue the client to keep their chest up and front knee in line with the toes. During kettlebell RDLs, remind the client to push the hips back and keep the kettlebell close to the body. Consider progressing box squat depth gradually as confidence and mobility improve.
• Flexibility or other exercises required: [box squats
lunges] Additional stretching for hamstrings, glutes, hip flexors, and quadriceps would be beneficial following the session. Incorporating hip mobility exercises into the warm-up may further improve squat and lunge technique.
• Client feedback: Client reported that the workout was challenging but enjoyable. She felt the exercises effectively targeted her legs and glutes and was pleased with her ability to complete the session. Client expressed feeling more confident with the movements as the session progressed.
• Other: Client maintained a positive attitude throughout the session and responded well to coaching cues. Continue to focus on building lower body strength, balance, and movement confidence while progressively increasing exercise difficulty as appropriate.

Date of session: 2026-05-22

Exercises:
1. Lat pull downs — 4×10 @ 3-0-1-0 · rest 60s · sets: 10kg / 10kg / 10kg / 7.5kg
2. Seated shoulder press — 4×10 @ 3-0-1-0 · rest 60s · sets: 7.5kg / 7.5kg / 7.5kg / 7.5kg
3. Incline chest press — 4×10 @ 3-0-1-0 · rest 60s · sets: 5kg / 5kg / 5kg / 5kg
4. Bicept curls — 3×8 @ 3-0-1-0 · rest 60s · sets: 5kg / 5kg / 5kg
5. Tricept kickbacks — 3×8 @ 3-0-1-0 · rest 60s · sets: 5kg / 5kg / 5kg
6. Seated Row — 3×8 @ 3-0-1-0 · rest 60s · sets: 7.5kg / 7.5kg / 7.5kg

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): Warm up: 5 minute brisk walk on treadmill
Dynamic stretches: Arm circles x10 each direction, shoulder Rolls x10, Glute bridges, cat cows
Cardio: 10 min on treadmill incline
Core: heel touches and sit ups
Cooldown: stretches

Session notes:
• Comments, equipment, machine settings, notes: [All] Client completed lat pulldowns, seated shoulder press, incline chest press, bicep curls, tricep kickbacks, and seated row. Equipment was adjusted appropriately for client comfort and safety. Client required additional rest between some upper-body exercises due to muscular fatigue.
• Observations re client technique: [Seated Row
Tricep kickback] Client demonstrated good posture and control during seated rows, maintaining a neutral spine and retracting the shoulder blades effectively throughout the movement. Technique during tricep kickbacks was generally good, with only occasional reminders needed to keep the upper arm stationary.
• Areas of difficulty, modifications to make next time or cues to be given: [Seated shoulder press] Client struggled to complete all prescribed repetitions on the seated shoulder press, indicating that the selected weight may have been slightly too heavy. For the final set, assistance and encouragement were required to complete the movement. Consider reducing the load slightly next session to allow completion of all reps while maintaining proper technique. Continue cueing the client to keep shoulders down and avoid shrugging during pressing movements.
• Flexibility or other exercises required: [chest press
Seated Shoulder press
biceps curls] Additional stretching for the chest, shoulders, biceps, and upper back would be beneficial following the session. Shoulder mobility exercises may also help improve overhead pressing mechanics.
• Client feedback: [Seated Shoulder press] Client reported that the session was challenging, particularly during the seated shoulder press. She felt her upper body worked hard throughout the workout and was pleased with her effort despite finding some exercises difficult. Client reported feeling stronger and more confident using the resistance machines.
• Other: Client maintained a positive attitude throughout the session and responded well to coaching cues. Continue to gradually progress upper-body strength while ensuring weights remain appropriate for maintaining good exercise technique.

Date of session: 2026-05-23

Exercises:
1. Kettle bell RDL's — 3×12 @ 3-0-1-0 · rest 60s · sets: 10kg / 10kg / 10kg
2. Assisted lunges — 3×12 @ 3-0-1-0 · rest 60s · sets: 5kg / 5kg / 5kg
3. Box squats — 3×12 @ 3-0-1-0 · rest 60s · sets: 5kg / 5kg / 5kg
4. Hamstring curls — 3×10 @ 3-0-1-0 · rest 60s · sets: 7.5kg / 7.5kg / 7.5kg
5. Leg extensions — 3×10 @ 3-0-1-0 · rest 60s · sets: 5kg / 5kg / 5kg
6. Calve raises — 3×8 @ 3-0-1-0 · rest 60s · sets: 2.5kg / 2.5kg / 2.5kg

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): Warm up: 5 minute brisk walk on treadmill
Dynamic stretches: Arm circles x10 each direction, shoulder Rolls x10, Glute bridges, cat cows
Cardio: 10 min on treadmill incline
Core: Russian twists and crunches
Cooldown: stretches

Session notes:
• Comments, equipment, machine settings, notes: [All] Client completed kettlebell RDLs, assisted lunges, box squats, hamstring curls, leg extensions, and calf raises. Resistance and equipment settings were appropriate for the client's current ability level. Client required minimal rest between sets and completed the session safely.
• Observations re client technique: [Box squats
Calve raises] Client demonstrated good technique during box squats, consistently sitting back onto the box and maintaining an upright chest position. During calf raises, the client showed good control through the full range of motion and maintained balance throughout the exercise.
• Areas of difficulty, modifications to make next time or cues to be given: [Lunges
Kettlebell RDL's] Client found assisted lunges challenging due to balance and lower-body fatigue, particularly during the later sets. Continue to provide support and cue the client to keep the front knee aligned with the toes. During kettlebell RDLs, remind the client to hinge from the hips and keep the shoulders pulled back throughout the movement.
• Flexibility or other exercises required: [Lunges
Kettlebell RDL's] Additional stretching for the hamstrings, calves, quadriceps, and hip flexors would be beneficial following the session. Incorporating hip mobility exercises into the warm-up may help improve movement quality during lunges and RDLs.
• Client feedback: [Lunges] Client reported feeling the exercises particularly in the glutes, hamstrings, and quadriceps. She found the assisted lunges difficult but felt more confident with each set. Overall, the client enjoyed the workout and felt appropriately challenged.
• Other: Client displayed a positive attitude throughout the session and was receptive to coaching cues. Continue focusing on improving lower-body strength, balance, and confidence with unilateral exercises while progressing resistance gradually as technique allows.

Exercises:
1. DB Shoulder press — 4×12 @ 3-0-1-0 · rest 60s
2. Frontal raises — 4×12 @ 3-0-1-0 · rest 60s
3. DB chest press — 4×12 @ 3-0-1-0 · rest 60s
4. DB chest fly — 3×10 @ 3-0-1-0 · rest 60s
5. Bicept curl — 3×10 @ 3-0-1-0 · rest 60s
6. Lat pull downs — 3×10 @ 3-0-1-0 · rest 60s

Warm-up, cool-down, and other phases: Warm up: 5 minute brisk walk on treadmill
Dynamic stretches: Arm circles x10 each direction, shoulder Rolls x10, Glute bridges, cat cows
Cardio: 10 min on Bike
Core: Emon: 5 minutes sit ups(10), heel touches(15), butterfly kicks(15), crunches(15), plank for 1 min
Cooldown: stretches

Exercises:
1. DB Goblet squats — 4×12 @ 3-0-1-0 · rest 60s
2. Leg extensions — /×12 @ 3-0-1-0 · rest 60s
3. Barbell RDL's — 4×12 @ 3-0-1-0 · rest 60s
4. Sand bag lunges — 3×10 @ 3-0-1-0 · rest 60s
5. Hamstring curls — 3×10 @ 3-0-1-0 · rest 60s
6. Barbell hip thrusts — 3×10 @ 3-0-1-0 · rest 60s

Warm-up, cool-down, and other phases: Warm up: 5 minute brisk walk on treadmill
Dynamic stretches: Arm circles x10 each direction, shoulder Rolls x10, Glute bridges, cat cows
Cardio: 10 min on
Core: Emon: 5 minutes sit ups(10), heel touches(15), butterfly kicks(15), crunches(15), plank for 1 min
Cooldown: stretches

Reasons for changes in Mesocycle 2: DB Shoulder Press
Progressed from the seated shoulder press machine to increase stabilisation demands and recruit more muscle fibres. This will help build strength before progressing to barbell shoulder press variations.

Frontal Raises
Introduced to further develop the anterior deltoids and improve shoulder strength and muscular definition.

DB Chest Press
Progressed from the incline chest press machine to increase core and shoulder stabilisation while improving overall chest strength through a greater range of motion.

DB Chest Fly
Added as an isolation exercise to increase time under tension in the chest muscles and support muscular development.

Bicep Curls
Progressed by increasing resistance to continue applying progressive overload and improving upper-arm strength.

Lat Pulldowns
Progressed from seated rows to introduce a vertical pulling movement, targeting the lats and improving overall upper-body strength.
These progressions follow the principles of progressive overload and periodisation by increasing exercise difficulty and resistance while moving from machine-based exercises to free weights, helping the client progress towards increased strength and muscle tone.

Reasons for changes in Mesocycle 3: DB Goblet Squats
Progressed from box squats to encourage greater squat depth, improve lower-body strength, and increase core engagement while maintaining good squat technique.

Leg Extensions
Resistance was increased to continue applying progressive overload and strengthen the quadriceps. Leg extensions can also be used as a pre-exhaust exercise before squats to increase quad activation.

Barbell RDLs
Progressed from kettlebell RDLs to allow for heavier loads, increasing strength development in the hamstrings, glutes, and lower back.

Sandbag Lunges
Progressed from assisted lunges by removing support and adding external resistance. This increases balance demands, coordination, and lower-body strength.

Hamstring Curls
Resistance was increased to further strengthen the hamstrings and support improved lower-body performance in compound exercises.

Barbell Hip Thrusts
Progressed from bodyweight or lighter hip thrust variations to increase glute activation and allow for greater strength gains through heavier loading.

These progressions follow the principles of progressive overload and periodisation by increasing resistance, reducing assistance, and introducing more challenging exercise variations to help the client continue building strength and muscle tone.