PT Programme Design Case Study

Name: Anne Marie O'Beirne

D.O.B.: 09/08/1965

Address: 17 Oakview Way

Eircode: D15KRH4

Email: annemaireobeirne@gmail.com

Mobile: 0876563325

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… → yes
6. Is your doctor currently prescribing medication for your … → yes
7. Do you know of any other reason why you should not do phy… → no

If yes, please comment:: Previously broke right ankle and has a pin in her lower leg. Client is on blood pressure medication.

Signature: Anne Marie O'Beirne

Print Name: ANNE MARIE O'BEIRNE

Date: 11/05/2026

Signature: Syed Asad

Date: 15/05/1967

Name: Anne Marie O'Beirne

Date: 11/05/2026

D.O.B.: 09/08/1967

Phone: 0876563325

Occupation: Clerical Officer

Email: annemaireobeirne@gmail.com

Working Hours: 8am-4.30pm Monday-Friday

Main Goals: Loose 3.5kg by 09/08/2026. Tone up upper body and improve leg strength, reduce body fat.

Problem Areas: Leg strength and abdominal area.

Exercise History: Intermittent weight training, yoga once a week and walking to work on occasion.

Do you find it difficult to lose weight?: yes

Breakfast: Porridge, honey, cinnamon, herbal tea

Water Intake: 1 litre

Lunch: Salad with chicken and roast beef

Alcohol: none

Illness / Injury: High blood pressure, broke right ankle 37 years ago and has a pin in the lower leg.

Medication / Treatment: Medication for high blood pressure.

Pregnant: no

Post-Natal: no

Planning: no

Notes: none

Do you smoke?: no

Times Available to Train: Monday/ Friday

Agreed Package: 16 sessions

Agreed Start Date: 18/05/2026

Test 1:
Name of test / measurement: Waist to hip ratio
What does it test / measure?: measure of fat distribution
Relevance to client's goals: Weight loss/ tone up
Equipment used: tape measure
Record of scores / measurements: waist = 97cm, hipd = 104cm
Result / interpretation: Result was a ratio of 0.93. For a female a result of 0.85 or higher puts my client at a high risk.

Test 2:
Name of test / measurement: Functional Movement Screening Test (Deep Squat)
What does it test / measure?: Tests: lower-body mobility and stability, upper-body alignment, thoracic spine, scapular area and shoulder mobility.
Relevance to client's goals: improve leg strength
Equipment used: woden dowel
Record of scores / measurements: recorded a score of 1 on a scale of 0-3 where score 0-pain experienced during movement and 3-movement performed perfectly
Result / interpretation: Client scored 1, meaning movement could not be performed, even with compensation. Some leg exercises will have to be regressed to build up to full movement.

Test 3:
Name of test / measurement: Body fat measurement
What does it test / measure?: Percentage of body fat
Relevance to client's goals: loose weight and tone upper body
Equipment used: Skinfold callipers
Record of scores / measurements: Skinfold measurements recorded, Triceps:19mm, Biceps:8mm, Subscapular:10mm and Suprailiac 13mm.
Result / interpretation: Putting the measurements through a durnin worersley skinfold body fat calculator. The result was 33.2% which is a below average result

Date of session: 2026-05-18

Exercises:
1. Barbell Bench Press — 3×10 @ 1,0,3,0 · rest 1 min · sets: 60%(1RM) / 60%(1RM) / 60%(1RM)
2. Box Squats — 3×10 @ 1,0,3,0 · rest 1 min · sets: - / - / -
3. Barbell Bent Over Row — 3×10 @ 1,0,3,0 · rest 1 min · sets: 60%(1RM) / 60%(1RM) / 60%(1RM)
4. Barbell Upright Row — 3×10 @ 1,0,3,0 · rest 1 min · sets: 60%(1RM) / 60%(1RM) / 60%(1RM)
5. Rack Pulls — 3×10 @ 1,0,3,0 · rest 1 min · sets: 60%(1RM) / 60%(1RM) / 60%(1RM)
6. Dumbbell Shoulder Press — 3×10 @ 1,0,3,0 · rest 1 min · sets: 60%(1RM) / 60%(1RM) / 60%(1RM)
7. Dumbbell Bicep Curls — 3×10 @ 1,0,3,0 · rest 1 min · sets: 60%(1RM) / 60%(1RM) / 60%(1RM)
8. Bench Dips — 3×10 @ 1,0,3,0 · rest 1 min · sets: 60%(1RM) / 60%(1RM) / 60%(1RM)

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): Warm-Up: 10 min Stationary Bike, Push Ups 1 set of 10 reps
Finish: Core: Plank 1 x 1 min, Bicycle Crunches 1 x 10, Russian Twists 1 x 10, cooldown and stretching 8 mins

Session notes:
• Comments, equipment, machine settings, notes: [Dumbbell Shoulder Press] - No dumbbells available for the specified weight, next session need to set up better in advance.
• Observations re client technique: [Stationary Bike

Barbell Upright Row] - Client had difficulty getting on and off the equipment I will use the rowing machine at the next session.
- Client not leading with the elbows provide more demos and coaching during exercise.
• Areas of difficulty, modifications to make next time or cues to be given: [Exercises where client is standing] - Client has a tendency to need to be reminded to soften their knees when performing exercises where they are standing. I need to reinforce this at next session.
• Flexibility or other exercises required: [Box Squats] - Performed the exercise well I will monitor the next session and if there is consistency I will submit a different regression.
• Client feedback: [Core work] - Client had difficulty holding a plank for 1 min, if this persists I will modify for work out 3.
• Other: [Session Tempo] - Client had erratic concentric and eccentric timings instead of 1 sec concentric, 3 sec eccentric they varied resulting time under tension being reduced on the eccentric movement.

Date of session: 2026-05-22

Exercises:
1. Barbell Bench Press — 3×10 @ 1,0,3,0 · rest 1 min · sets: 60%(1RM) / 60%(1RM) / 60%(1RM)
2. Box Squats — 3×10 @ 1,0,3,0 · rest 1 min · sets: - / - / -
3. Barbell Bent Over Row — 3×10 @ 1,0,3,0 · rest 1 min · sets: 60%(1RM) / 60%(1RM) / 60%(1RM)
4. Barbell Upright Row — 3×10 @ 1,0,3,0 · rest 1 min · sets: 60%(1RM) / 60%(1RM) / 60%(1RM)
5. Rack Pulls — 3×10 @ 1,0,3,0 · rest 1 min · sets: 60%(1RM) / 60%(1RM) / 60%(1RM)
6. Dumbbell Shoulder Press — 3×10 @ 1,0,3,0 · rest 1 min · sets: 60%(1RM) / 60%(1RM) / 60%(1RM)
7. Dumbbell Hammer Curls — 3×10 @ 1,0,3,0 · rest 1 min · sets: 60%(1RM) / 60%(1RM) / 60%(1RM)
8. Bench Dips — 3×10 @ 1,0,3,0 · rest 1 min · sets: - / - / -

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): Warm-Up: 10 min Rowing Machine, Push Ups 1 set of 10 reps
Finish: Core: Plank 1 x 1 min, Bicycle Crunches 1 x 10, Deadbugs 1 x 10, cooldown and stretching 8 mins

Session notes:
• Comments, equipment, machine settings, notes: [Rowing Machine] - Changed the warm up cardio machine to rowing machine client was much happier getting on and off.
• Observations re client technique: [Dumbell exercises] Monitored the tempo of dumbeell exercises and reinfrced to timing required good improvrmrnt.
• Areas of difficulty, modifications to make next time or cues to be given: [Stance for exercises were performed in a standing position.] - Went through the stance for standing exercises before the session to reinforce stance, engaged core to protect back and soft knees. Client improved in this area.
• Flexibility or other exercises required: [Squats] - Client completed the box squats with little difficulty, next session I will introduce body weight squats.
• Client feedback: [Planks

Stretching] - Client is having difficulty with the duration of the exercise so I split it into 2 reps of 30 sec.
- Added extra stretches for the lower body as she is struggling with flexibility in this area.
• Other: [Rack Pulls] - Client completed exercise with little difficulty I will drop the safety bars down by one notch next week.

Date of session: 2026-05-25

Exercises:
1. Barbell Bench Press — 3×10 @ 1,0,3,0 · rest 1 min · sets: 65%(1RM) / 65%(1RM) / 65%(1RM)
2. Body Weight Squats — 3×10 @ 1,0,3,0 · rest 1 min · sets: - / - / -
3. Barbell Bent Over Row — 3×10 @ 1,0,3,0 · rest 1 min · sets: 65%(1RM) / 65%(1RM) / 65%(1RM)
4. Barbell Upright Row — 3×10 @ 1,0,3,0 · rest 1 min · sets: 65%(1RM) / 65%(1RM) / 65%(1RM)
5. Rack Pulls — 3×10 @ 1,0,3,0 · rest 1 min · sets: 65%(1RM) / 65%(1RM) / 65%(1RM)
6. Dumbbell Shoulder Press — 3×10 @ 1,0,3,0 · rest 1 min · sets: 65%(1RM) / 65%(1RM) / 65%(1RM)
7. Barbell Bicep Curls — 3×10 @ 1,0,3,0 · rest 1 min · sets: 65%(1RM) / 65%(1RM) / 65%(1RM)
8. Dumbbell Tricep Extensions — 3×10 @ 1,0,3,0 · rest 1 min · sets: 60%(1RM) / 60%(1RM) / 60%(1RM)

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): Warm-Up: 10 min Rowing Machine, Push Ups 1 set of 10 reps
Finish: Core: Plank 1 x 30sec, side plank 2 x 15sec, Bird Dogs 1 x 10, Deadbugs 1 x 10, cooldown and stretching 8 mins

Session notes:
• Comments, equipment, machine settings, notes: [All exercises] = Client's breathing was out of sequence at times had to keep coaching them to exhale with the effort and inhale on the eccentric phase of the movement.
• Observations re client technique: [Dumbbell Bicep Curls

Rowing Machine] - Carrying out the eccentric phase too quickly remined them of the tempo required, slighly slower on the way down.
- Client was locking out their knees had to remind them to keep them slightly flexed.
• Areas of difficulty, modifications to make next time or cues to be given: [Barbell Bench Press] - Client had issues with the last few reps of the third set but I spotted them and they were able co complete.
• Flexibility or other exercises required: [Dumbbell Tricep Extensions] = First time doing this exercise as part of this cycle so went at 60^ (1RM). Client had no difficulty so I will increase to 65% for next session.
• Client feedback: [Planks] Client happy with the variation in planks and can perform in good form.
• Other: [Free Weights] - In general client could perform the exercises with good form.

Date of session: 2026-05-29

Exercises:
1. Barbell Bench Press — 3×10 @ 1,0,3,0 · rest 65%(1RM) · sets: 65%(1RM) / 65%(1RM)
2. Body Weight Squats — 3×10 @ 1,0,3,0 · rest - · sets: - / -
3. Barbell Upright Row — 3×10 @ 1,0,3,0 · rest 65%(1RM) · sets: 65%(1RM) / 65%(1RM)
4. Barbell Bent Over Row — 3×10 @ 1,0,3,0 · rest 65%(1RM) · sets: 65%(1RM) / 65%(1RM)
5. Rack Pulls — 3×10 @ 1,0,3,0 · rest 65%(1RM) · sets: 65%(1RM) / 65%(1RM)
6. Dumbbell Shoulder Press — 3×10 @ 1,0,3,0 · rest 65%(1RM) · sets: 65%(1RM) / 65%(1RM)
7. Dumbbell Hammer Curls — 3×10 @ 1,0,3,0 · rest 65%(1RM) · sets: 65%(1RM) / 65%(1RM)
8. Bench Dips — 3×10 @ 1,0,3,0 · rest - · sets: - / -

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): Warm-Up: 10 min Rowing Machine, Push Ups 1 set of 10 reps
Finish: Core: Plank 1 x 30sec, side plank 2 x 15sec, Bird Dogs 1 x 10, Deadbugs 1 x 10, cooldown and stretching 8 mins

Session notes:
• Comments, equipment, machine settings, notes: [Rowing Machine] - Client ereater benefit that stationary bike.njoys the rowing machine feels g
• Observations re client technique: [Bench Dips] - Performed the first set too quickly had to reminded them of the tempo on the eccentric phase.
• Areas of difficulty, modifications to make next time or cues to be given: [Dumbbell Shoulder Press] - Client was locking out her arms on the concentric phase, demonstrated the technique to reinforce the movement.
• Flexibility or other exercises required: [Leg work

Abs Work] - In the next cycle need to concentrate on building legs
- Vary the ab work to hit more areas and increase variety.
• Client feedback: [Rower

Free weights] - Client wants to inclde more intensity on this machine in the next cycle
-Client wants to try more targeted exercises in the next cycle, I will look to include some advanced super sets in the next cycyle
• Other: [Session length] took over an hour to complete the session, I will provide more detail on cooldown phase to tighten this up.

Exercises:
1. Leg Extension — 1×10 @ 1030 · rest 0
2. Dumbbell Squat — 1×10 @ 1030 · rest 1
3. Leg Extension — 1×10 @ 1030 · rest 0
4. Dumbbell Squat — 1×10 @ 1030 · rest 1
5. Leg Extension — 1×10 @ 1030 · rest 0
6. Dumbbell Squat — 1×10 @ 1030 · rest 1
7. Dumbbell Front Raise — 1×10 @ 1030 · rest 0
8. Dumbbell Lateral Raise — 1×10 @ 1030 · rest 0
9. Dumbbell Reverse Fly — 1×10 @ 1030 · rest 1
10. Dumbbell Front Raise — 1×10 @ 1030 · rest 0
11. Dumbbell Lateral Raise — 1×10 @ 1030 · rest 0
12. Dumbbell Reverse Fly — 1×10 @ 1030 · rest 1
13. Dumbbell Front Raise — 1×10 @ 1030 · rest 0
14. Dumbbell Lateral Raise — 1×10 @ 1030 · rest 0
15. Dumbbell Reverse Fly — 1×10 @ 1030 · rest 1
16. Lat Pull Down — 3×10 @ 1030 · rest 1
17. Dumbbell Bicep Curls — 3×10 @ 1030 · rest 1
18. Dumbbell Tricep Kickbacks — 3×10 @ 1030 · rest 1

Warm-up, cool-down, and other phases: Warm-Up: 8 min Rowing Machine, Push Ups 1 set of 10 reps, Body Weight Squats 1 set of 10, Reverse Lunges 1 set of 10 per leg
Finish: Core: Plank 1 x 1min, side plank 2 x 30sec, Bicycle crunches 1 x 20, Deadbugs 1 x 20, Tabata workout on the Rower (20sec anerobic, 10sec aerobic by 8 sets = 4 min in total. Followed by stretching

Exercises:
1. Dumbbell Chest Fly — 1×10 @ 1030 · rest 0
2. Barbell Bench Press — 1×10 @ 1030 · rest 1
3. Dumbbell Chest Fly — 1×10 @ 1030 · rest 0
4. Barbell Bench Press — 1×10 @ 1030 · rest 1
5. Dumbbell Chest Fly — 1×10 @ 1030 · rest 0
6. Barbell Bench Press — 1×10 @ 1030 · rest 1
7. Barbell Back Squat — 1×10 @ 1030 · rest 0
8. Hamstring Curls — 1×10 @ 1030 · rest 0
9. Leg Extensions — 1×10 @ 1030 · rest 1
10. Barbell Back Squat — 1×10 @ 1030 · rest 0
11. Hamstring Curls — 1×10 @ 1030 · rest 0
12. Leg Extensions — 1×10 @ 1030 · rest 1
13. Barbell Back Squat — 1×10 @ 1030 · rest 0
14. Hamstring Curls — 1×10 @ 1030 · rest 0
15. Leg Extensions — 1×10 @ 1030 · rest 1
16. Dumbbell Bicep Curls — 1×10 @ 1030 · rest 0
17. Dumbbell Tricep Kickbacks — 1×10 @ 1030 · rest 1
18. Dumbbell Bicep Curls — 1×10 @ 1030 · rest 0
19. Dumbbell Tricep Kickbacks — 1×10 @ 1030 · rest 1
20. Dumbbell Bicep Curls — 1×10 @ 1030 · rest 0
21. Dumbbell Tricep Kickbacks — 1×10 @ 1030 · rest 1
22. Lat Pull Downs — 3×10 @ 1030 · rest 1

Warm-up, cool-down, and other phases: Warm-Up: 8 min Rowing Machine, Push Ups 1 set of 10 reps, Body Weight Squats 1 set of 10, Reverse Lunges 1 set of 10 per leg
Finish: Core: Plank 1 x 1min, side plank 2 x 30sec, Bicycle crunches 1 x 20, Deadbugs 1 x 20, Tabata workout on the Rower (20sec anerobic, 10sec aerobic by 8 sets = 4 min in total. Followed by stretching