WEEKLY TRAINING PROGRAM

WEEK 1

TYPE : OBESITY PEOPLE

MONTH: OCTOBER
OBJECTIVE: TO LOST WEIGHT AND GET FIT

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

TRAINING To improve To improve REST REST To improve REST REST

OBJECTIVES cardiovascular cardiovascular
cardiovascu
endurance endurance
lar
endurance

DAILY 25% - 45% 45% - 55% REST REST 45% - 60% REST REST
TRAINING
Max HR Max HR Max HR
INTENSITY

TRAINING Aerobic training Aerobic REST REST REST REST

ACTIVITY training
WEEK: 1

DAY: MONDAY
DATE: 1 OCTOBER 2018
ONJECTIVE: TO IMPROVE CARDIOVASCULAR ENDURANCE
TIME : 5 PM - 6 PM

PART EXERCISE / ACTIVITY DOSAGE/ HEART RATE REMARKS

INTENSITY
1 Introduction 5 minutes - • Explain to the
patients about the
- Briefing to the clients continues training
about the cardiovascular and types of
exercise . exercise.
• Check the condition
of the client first.

2 Warming up 10 minutes < 120 bpm • Make sure the

clients follow a
- Static Stretching technique and do a
right technique
• Stretch from head
to toe to enhance
body temperature
and blood flow

3 Main Activity 35 minutes 144 - 165 bpm • Make sure the

clients wear a
- Brisk walk proper attire.
• Guide the clients
- Slow jog
• Avoid injury
4 Cooling Down 10 minutes < 110 bpm • Stretch with the
proper technique and
- Static Stretching until the point of mild
discomfort
WEEK: 1

DAY: TUESDAY
DATE: 2 OCTOBER 2018
ONJECTIVE: TO IMPROVE CARDIOVASCULAR ENDURANCE
TIME : 5 PM - 6 PM

PART EXERCISE / DOSAGE/ HEART RATE REMARKS

ACTIVITY INTENSITY
1 Introduction 5 minutes - • Explain to the
patients about
- Briefing to the the continues
clients about the training and
cardiovascular types of
endurance exercise.
exercise. • Check the
condition of the
client first.
2 Warming up 10 minutes < 120 bpm • Make sure the
clients follow a
- Static Stretching technique and do
a right technique
• Stretch from
head to toe to
enhance body
temperature and
blood flow

3 Main Activity • Make sure the

35 minutes clients wear a
proper attire.
3 Set x 5 reps
- Brisk walk • Guide the clients
Rest between
- Jogging • Avoid the injury
set
• Make sure the
- Stair Climbing (30 sec)
client did not
stop during
jogging.
4 Cooling Down 10 minutes < 110 bpm • Stretch with the
proper technique
- PNF Stretching and until the point
of mild discomfort
WEEK: 1

DAY: FRIDAY
DATE: 5 OCTOBER 2018
ONJECTIVE: TO IMPROVE CARDIOVASCULAR ENDURANCE
TIME : 5 PM - 6:30 PM

PART EXERCISE / DOSAGE/ HEART RATE REMARKS

ACTIVITY INTENSITY
1 Introduction 5 minutes - • Explain to the
patients about
- Briefing to the the continues
clients about the training and
cardiovascular types of
endurance exercise. exercise.
• Check the
condition of the
client first.
2 Warming up 10 minutes < 120 bpm • Make sure the
clients follow a
- Static Stretching technique and do
a right technique
• Stretch from
head to toe to
enhance body
temperature and
blood flow

3 Main Activity • Make sure the

clients wear a
60 minutes
- Brisk walk proper attire.
- Slow jog 3 set x 8 reps • Guide the clients
Rest between • Avoid injury
- Step Up
set (30 sec)

4 Cooling Down 10 minutes < 110 bpm • Stretch with the

proper technique
- Dynamic Stretching and until the point
of mild discomfort
 WEEKLY TRAINING PROGRAM

WEEK 2

TYPE : OBESITY PEOPLE

MONTH: OCTOBER
OBJECTIVE: TO LOST WEIGHT AND GET FIT

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

TRAINING To improve REST To Improve REST REST To improve REST

OBJECTIVES cardiovascular flexibility
cardiovascular
endurance exercise
endurance

DAILY 60% - 70% REST 70% - 80% REST REST Full ROM REST
TRAINING
Max HR Max HR
INTENSITY

TRAINING Aerobic training REST Strength REST REST Stretching REST

ACTIVITY exercise
training
WEEK 2

DAY: MONDAY
DATE: 8 OCTOBER 2018
ONJECTIVE: TO CARDIOVASCULAR ENDURANCE
TIME : 5 PM - 6 PM

PART EXERCISE / DOSAGE/ HEART RATE REMARKS

ACTIVITY INTENSITY
1 Introduction 5 minutes - • Explain to the
patients about
- Briefing to the the continues
clients about the training and
cardiovascular types of
exercise . exercise.
• Check the
condition of the
client first.
2 Warming up 10 minutes < 120 bpm • Make sure the
clients follow a
- Dynamic Stretching technique and do
a right technique
• Stretch from
head to toe to
enhance body
temperature and
blood flow

3 Main Activity 35 minutes 150 - 170 bpm • Make sure the

clients wear a
- Brisk walk proper attire.
• Guide the clients
- Jogging
• Avoid injury
4 Cooling Down 10 minutes < 110 bpm • Stretch with the
proper technique
- Static Stretching and until the point
of mild discomfort
WEEK 2

DAY: WEDNESDAY
DATE: 10 OCTOBER 2018
ONJECTIVE: TO IMPROVE CARDIOVASCULAR ENDURANCE
TIME : 5 PM - 6 PM

PART EXERCISE / DOSAGE/ HEART RATE REMARKS

ACTIVITY INTENSITY
1 Introduction 10 minutes - • Explain to the
patients about
- Briefing to the the continues
clients about the training and
cardiovascular types of
exercise . exercise.
• Check the
condition of the
client first.
2 Warming up 10 minutes < 120 bpm • Make sure the
clients follow a
- Static Stretching technique and do
a right technique
• Stretch from
head to toe to
enhance body
temperature and
blood flow

3 Main Activity 60 minutes 160 - 175 bpm • Make sure the

clients wear a
- Brisk walk proper attire.
• Guide the clients
- Jogging
• Avoid injury
- Fartlek
4 Cooling Down 10 minutes < 110 bpm • Stretch with the
proper technique
-Dynamic Stretching and until the point
of mild discomfort
WEEK 2

DAY: SATURDAY
DATE: 13 OCTOBER 2018
ONJECTIVE: TO IMPROVE FLEXIBILITY EXERCISE
TIME : 5 PM - 6 PM

PART EXERCISE / DOSAGE/ HEART RATE REMARKS

ACTIVITY INTENSITY
1 Introduction 10 minutes - • Explain to the
patients about
- Briefing to the the continues
clients about the training and
flexibility exercise . types of
exercise.
• Check the
condition of the
client first.
2 Warming up 10 minutes < 120 bpm • Make sure the
clients follow a
- Static Stretching technique and do
a right technique
• Stretch from
head to toe to
enhance body
temperature and
blood flow

3 Main Activity 60 minutes • Make sure the

clients wear a
- Hamstring stretch proper attire.
• Guide the clients
- Ankle stretch
• Avoid injury
- Tricep dips
- Quadricep stretch
4 Cooling Down 10 minutes < 110 bpm • Stretch with the
proper technique
- and until the point
of mild discomfort
 WEEKLY TRAINING PROGRAM

WEEK 3

TYPE : OBESITY PEOPLE

MONTH: OCTOBER
OBJECTIVE: TO LOSE WEIGHT AND GET FIT

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

TRAINING REST To improve REST To improve REST REST To improve

OBJECTIVES upper body upper body
muscular
muscular muscular
strength strength endurance

DAILY REST 55% - 65% REST 55% - 65% REST REST 60%-69% of
TRAINING 1RM
of 1RM OF 1RM
INTENSITY

TRAINING REST Strength REST Strength REST REST Body weight

ACTIVITY training training
training
WEEK 3

DAY: TUESDAY
DATE: 16 OCTOBER 2018
ONJECTIVE: TO IMPROVE UPPER BODY MUSCULAR STRENGTH
TIME : 5 PM - 6:30 PM

PART EXERCISE / DOSAGE/ HEART RATE REMARKS

ACTIVITY INTENSITY
1 Introduction 10 minutes - • Explain to the
patients about
- Briefing to the the continues
clients about the training and
upper body types of
muscular strength exercise.
exercise. • Check the
condition of the
client first.
2 Warming up 10 minutes < 120 bpm • Make sure the
clients follow a
- Static Stretching technique and do
a right technique
• Stretch from
head to toe to
enhance body
temperature and
blood flow

3 Main Activity 60 minutes • Make sure the

clients wear a
- Brisk walk 5 set x 12 reps proper attire.
- Slow Jog • Guide the clients
Rest between
set (30 sec) • Avoid injury
- Push up
- Diamond push up

4 Cooling Down 10 minutes < 110 bpm • Stretch with the

proper technique
- Dynamic Stretching and until the point
of mild discomfort
WEEK 3

DAY: THURSDAY
DATE: 18 OCTOBER 2018
ONJECTIVE: TO IMPROVE UPPER BODY MUSCULAR STRENGTH
TIME : 5 PM - 6:30 PM

PART EXERCISE / DOSAGE/ HEART RATE REMARKS

ACTIVITY INTENSITY
1 Introduction 10 minutes - • Explain to the
patients about
- Briefing to the the continues
clients about the training and
upper body muscular types of
strength. exercise.
• Check the
condition of the
client first.
2 Warming up 10 minutes < 120 bpm • Make sure the
clients follow a
- Static Stretching technique and do
a right technique
• Stretch from
head to toe to
enhance body
temperature and
blood flow

3 Main Activity 60 minutes • Make sure the

clients wear a
- Brisk walk 5 set x 12 reps proper attire.
- Slow jog • Guide the clients
rest between set
(30 sec) • Avoid injury
- Tricep dips
- Inclined push up
- Declined push up
4 Cooling Down 10 minutes < 110 bpm • Stretch with the
proper technique
- Dynamic Stretching and until the point
of mild discomfort
WEEK 3

DAY: SUNDAY
DATE: 21 OCTOBER 2018
ONJECTIVE: TO IMPROVE MUSCULAR ENDURANCE
TIME : 5 PM - 6:30 PM

PART EXERCISE / DOSAGE/ HEART RATE REMARKS

ACTIVITY INTENSITY
1 Introduction 10 minutes - • Explain to the
patients about
- Briefing to the the continues
clients about the training and
muscular enduranc types of
exercise . exercise.
• Check the
condition of the
client first.
2 Warming up 10 minutes < 120 bpm • Make sure the
clients follow a
- Static Stretching technique and do
a right technique
• Stretch from
head to toe to
enhance body
temperature and
blood flow

3 Main Activity 60 minutes • Make sure the

clients wear a
- 3 set x 8 reps proper attire.
Brisk walk
- • Guide the clients
Slow jog rest between set
(30 sec) • Avoid injury
- Bicep curl
- Lateral raise
- Bench press
- Dumbbell step up
- Leg extension
 4 Cooling Down 10 minutes < 110 bpm • Stretch with the
proper technique
- PNF Stretching and until the point
of mild discomfort

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

TRAINING To improve REST REST To improve REST REST To improve

OBJECTIVES lower body lower body cardiovascular
muscular muscular endurance
strength strength

DAILY 65% - 75% of REST REST 65% - 75% of REST REST 70% - 80%
TRAINING 1RM 1RM Max HR
INTENSITY

TRAINING Strength REST REST Strength REST REST Aerobic

ACTIVITY training
training training

WEEKLY TRAINING PROGRAM

WEEK 4

TYPE : OBESITY PEOPLE

MONTH: OCTOBER
OBJECTIVE: TO LOST WEIGHT AND GET FIT
WEEK 4

DAY: MONDAY
DATE: 22 OCTOBER 2018
ONJECTIVE: TO IMPROVE LOWER BODY MUSCULAR STRENGTH
TIME : 5 PM - 6:30 PM

PART EXERCISE / DOSAGE/ HEART RATE REMARKS

ACTIVITY INTENSITY
1 Introduction 10 minutes - • Explain to the
patients about
- Briefing to the the continues
clients about the training and
lower body muscular types of
strength exercise . exercise.
• Check the
condition of the
client first.
2 Warming up 10 minutes < 120 bpm • Make sure the
clients follow a
- Dynamic Stretching technique and do
a right technique
• Stretch from
head to toe to
enhance body
temperature and
blood flow

3 Main Activity 60 minutes • Make sure the

clients wear a
- 5 set x 12 reps proper attire.
Brisk walk
- • Guide the clients
Slow jog rest between set
(30 sec) • Avoid injury
- Squat
- Lunges
- Curtsy lunges
 4 Cooling Down 10 minutes < 110 bpm • Stretch with the
proper technique
- Static Stretching and until the point
of mild discomfort

WEEK 4

DAY: THURSDAY
DATE: 25 OCTOBER 2018
ONJECTIVE: TO IMRPOVE LOWER BODY MUSCULAR STRENGTH
TIME : 5 PM - 6:30 PM

PART EXERCISE / DOSAGE/ HEART RATE REMARKS

ACTIVITY INTENSITY
1 Introduction 10 minutes - • Explain to the
patients about
- Briefing to the the continues
clients about the training and
exercise . types of
exercise.
• Check the
condition of the
client first.
2 Warming up 10 minutes < 120 bpm • Make sure the
clients follow a
- Dynamic Stretching technique and do
a right technique
• Stretch from
head to toe to
enhance body
temperature and
blood flow
 3 Main Activity 60 minutes 144 - 165 bpm • Make sure the
clients wear a
- 5 set x 12 reps proper attire.
Brisk walk
- • Guide the clients
Slow jog rest between set
(30 sec) • Avoid injury
- Burpee
- Jump Squat
- Calf raise

4 Cooling Down 10 minutes < 110 bpm • Stretch with the

proper technique
- Static Stretching and until the point
of mild discomfort

WEEK 4

DAY: SUNDAY
DATE: 28 OCTOBER 2018
ONJECTIVE: TO IMPROVE CARDIOVASCULAR ENDURANCE
TIME : 5 PM - 6:30 PM

PART EXERCISE / DOSAGE/ HEART RATE REMARKS

ACTIVITY INTENSITY
1 Introduction 10 minutes - • Explain to the
patients about
- Briefing to the the continues
clients about the training and
cardiovascular types of
exercise . exercise.
• Check the
condition of the
client first.
2 Warming up 10 minutes < 120 bpm • Make sure the
clients follow a
- Static Stretching technique and do
a right technique
• Stretch from
head to toe to
enhance body
temperature and
blood flow

3 Main Activity 60 minutes 165 - 175 bpm • Make sure the

clients wear a
- Brisk walk proper attire.
• Guide the clients
- Slow jog
• Avoid injury
4 Cooling Down 10 minutes < 110 bpm • Stretch with the
proper technique
- PNF Stretching and until the point
of mild discomfort
PROFILE CLIENT

NAME: MUHD NABIL BIN MOHD RADZI

COURSE : BACHELOR OF CORPORATE ADMIN
FACULTY: FACULTY OF SCIENCE POLICY AND ADMINISTRATION
AGE: 21
WEIGHT: 110 KG
HIGH: 178 KG
HOBBY: PLAYING BADMINTON
FAVOURITE FOOD: PIZZA
INTRODUCTION

Obesity is a medicinal condition in which overabundance muscle to fat ratio has gathered to
the degree that it might negatively affect health. People are commonly viewed as obesity when
their weight record (BMI), an estimation gotten by separating a man's weight by the square of the
individual's tallness, is more than 30 kg/m2, with the range 25– 30 kg/m2 characterised as
overweight. Some East Asian nations use lower values. Obesity increases the likelihood of various
diseases and conditions, particularly cardiovascular diseases, type 2 diabetes, obstructive sleep
apnea, certain types of cancer, osteoarthritis and depression. Therefore, according to the American
Journal of Clinical Nutrition, a clinical program developed at Boston University Medical Center,
which encouraged a multidisciplinary approach to the treatment of obesity, including exercise,
suggested that the only patients to successfully maintain their weight loss were those who actively
participated in supervised exercise program. This observation led to small pilot study to define the
effects of exercise on weight loss and a larger, randomised clinical trial to evaluate the role
exercise in relation to the type of diet, the rate of weight loss and the effect of defined 4 weeks
exercise experience.
At an individual level, a combination of excessive food energy intake and a lack of physical
activity is thought to explain most cases of obesity. A limited number of cases are due primarily to
genetics, medical reasons, or psychiatric illness. In contrast, increasing rates of obesity at a
societal level are felt to be due to an easily accessible and palatable diet, increased reliance on
cars, and mechanized manufacturing. A 2006 review identified ten other possible contributors to
the recent increase of obesity, insufficient sleep, endocrine disruptors (environmental pollutants
that interfere with lipid metabolism), decreased variability in ambient temperature, decreased rates
of smoking, because smoking suppresses appetite, increased use of medications that can cause
weight gain (e.g., atypical antipsychotics), proportional increases in ethnic and age groups that
tend to be heavier, pregnancy at a later age (which may cause susceptibility to obesity in children),
(8) epigenetic risk factors passed on generationally, natural selection for higher BMI, and
assortative mating leading to increased concentration of obesity risk factors .While there is
evidence supporting the influence of these mechanisms on the increased prevalence of obesity,
the evidence is still inconclusive, and the authors state that these are probably less influential than
the ones discussed in the previous paragraph.
Basically, the objective of this exercise is to conduct and train an obesity client to lose
weight and get fit. Thereby I will conduct and train an obesity client with a 12 exercise to see the
result. The client will follow the exercise in 4 weeks which is 3 times per week. the exercise were
held at the park, gym and field. The name of the client is Mohd Nabil bin mohd Radzi. He is 21
years old and he is a student from UItm Seremban 3. His weight is 110 kg and he is an obesity
person. He be an obesity person because of the lack of exercise and he likes to eat pizza. He eat
pizza and other fast food almost everyday in his life. But now he want to change his lifestyle
because he want to lose his weight in order to get a healthy life.

CONCLUSION

In summary, exercise is useful as means of weight loss in the obese and is valuable adjunct
measure along with dietary changes in the long term treatment of the weight problem of the obese
and in the weight maintenance of the reduced obese. In the case of the severely obese, exercise
tolerance may initially be seriously impaired. Even though an exercise regimen must always be
phased in very gradually, a slow beginning is particularly recommended for the obese patients.
This is even more critical in programs with an exercise at low to moderate intensity along with
continuous adherence for several years and ideally for a lifetime.
According to the Journal of exercise and obesity by Claude Bouchard, Jean - Pierre
depress and angelo Tremblay, the men who initially have higher level of upper body fat than
women, tend to show a preferential mobilization of trunk fat during exercise training induced fat
loss. Women, who gnerally characterised by relatively high gluteal - femoral accumulation of fat,
generally seem to be more resistant to body fat reduction than men. Therefore, Nabil got a result
after doing a 4 weeks exercise which is cardiovascular endurance exercise, muscular strength
exercise and also flexibility exercise. Based on the study, according to American College of Sports
Medicine (ACSM), 2007, cardiovascular endurance exercise can make a weight lose of obesity
people. Thereby the weight of the client was decrease after 4 weeks exercise.
PRE TEST & POST TEST

WEEK 1

On the week 1, Nabil just can do a push up with 5 reps with 3 set only. He got easily tired and have
more rest rather than exercise. He also can do a plank in 10 second only. He does not have fitness
and strength. Same goes to others activity, he just can do in short term period.

Push up 5 reps - 3 set

Plank 10 second
Weight 110kg

WEEK 4

On the week 4, Nabil have a good progression which is he can do a 10 reps with 3 set of push up.
He also can do a plank in 30 seconds. He also lose his weight about 2 kg in a month.

Push up 10 rep - 3 set

Plank 30 seconds
Weight 108 kg
APPENDIX

1) CARDIOVASCULAR ENDURANCE EXERCISE

a. Brisk Walk
b. Slow Jog

c. Stair Climbing

d. Step up
2) FLEXIBILITY EXERCISE

a. Hamstring stretch b. Ankle stretch

c. Quadricep stretch d. Tricep dips

3) UPPER BODY MUSCULAR STRENGTH EXERCISE

a. Push up b. Diamond push up

c. Incline Push up d. Declined push up

4) LOWER BODY MUSCULAR STRENGTH EXERCISE

a. Squat b. Burpees

c. Lunges d. Calf Raise

 UNIVERSITI TEKNOLOGI MARA
CAWANGAN NEGERI SEMIBILAN, KAMPUS SEREMBAN 3

FACULTY OF SPORTS SCIENCE AND RECREATION

BACHELOR OF SPORTS SCIENCE AND RECREATION (HONS)
SR243
EXERCISE PSYCHOLOGY - SPS543

TOPIC
TRAINING PROGRAM FOR OBESITY PEOPLE

PREPARED BY
ARISSA NAJIHAH BT ABD MAJID @ RAZALI
(2018861756)

PREPARED FOR
DR MAZLAN ISMAIL