Comprehensive Career Portfolio in Sports and Health Science

1 Career Portfolio Natalie Ahrend Career Portfolio February 9, 2024 SPHE 490 Senior Seminar American Public University System

2 Career Portfolio Table of Contents Cover Page I Personal Biography II Courses Taken III Work and Work Quality Examples IV Cover Letter and Resume V Personal References VI

3 Career Portfolio Bachelor of Science in Sports and Health Science Natalie L. Ahrend natalie.pohl@comcast.net (443) 735-1552

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4 Career Portfolio Biography Natalie is a dedicated and driven individual who has excelled in various avenues of her professional career. Starting off, she demonstrated her exceptional work ethic and time management skills during her high school years, where she not only thrived academically but also successfully balanced an after-school job at a local gym. After high school, she decided to pursue her passion for healthcare by enrolling in a community college program to become a physical therapist assistant. However, her path took an unexpected turn when she made the bold decision to temporarily pause her academic pursuits and join the military as a police officer. During her five years of active service in the Army, she exhibited exceptional leadership skills, earning multiple awards and achieving the rank of Sergeant. As a testament to her dedication and commitment, she received an honorable discharge upon completing her service. After leaving the military, she embraced motherhood wholeheartedly while simultaneously continuing her educational journey to obtain a bachelor's degree in Sports and Health Science. Throughout this

5 Career Portfolio time, she also enhanced her skills and knowledge by becoming a licensed personal trainer through NASM. Today, Natalie is a seasoned professional who brings a unique blend of military discipline, healthcare expertise, and fitness knowledge to her work. Her diverse background and unwavering determination make her a valuable asset in any setting. Courses Completed/ In Process MATH110 - College Algebra COMM120 - Information and Digital Literacy BIOL133 – General Biology I with Lab CHEM133 – General Chemistry I with Lab (Current Course) PHYS133 - Elements of Physics I with Lab SPHE295 - Foundations of Nutrition

6 Career Portfolio SPHE421 – Kinesiology SPHE314 - Exercise Physiology PSYC460 - Sports Psychology SPHE420 - Exercise Programming and Testing SPHE250 – Sports First Aid (Current Course) SPHE320 – Nutrition LSTD209 - Sports Law, Risk, and Regulation SPHE315 - Training and Conditioning SPHE317 - Sports Medicine SPHE417 - Leadership Concepts in Coaching SPHE461 - Current Issues and Trends in Fitness and Wellness SPHE490 – Senior Seminar in Sports and Health Science (Current Course) ARTH200 - Art Appreciation [Central Texas College - HUMA 1315] (Transfer Credit) PHIL200 - Introduction to Ethics [Central Texas College - PHIL 2306] (Transfer Credit)

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7 Career Portfolio GOVT2306 - [Central Texas College] (Transfer Credit) POLS210 - American Government I [Central Texas College - GOVT 2305] (Transfer Credit) ENGL110 - Making Writing Relevant [Wor-Wic Community College - ENG 101] (Transfer Credit) ENGL102 - Effectiveness in Writing [Wor-Wic Community College - ENG 151] (Transfer Credit) HIST101 - American History to 1877 [Central Texas College - HIST 1301] (Transfer Credit) BIOL250 - Human Anatomy and Physiology with Lab I [Wor-Wic Community College - BIO 202] (Transfer Credit) BIOL251 - Human Anatomy and Physiology with Lab II [Wor-Wic Community College - BIO 203] (Transfer Credit) PBHE209 - Wellness: Health Promotion and Disease Prevention [Central Texas College - KINE 1304] (Transfer Credit) [Wor-Wic Community College - BIO 202-S] (Transfer Credit) [Wor-Wic Community College - PTA 101] (Transfer Credit) [Wor-Wic Community College - PTA 110] (Transfer Credit)

8 Career Portfolio [Wor-Wic Community College - PTA 120] (Transfer Credit) [Wor-Wic Community College - PTA 140] (Transfer Credit) [Wor-Wic Community College - PTA 150] (Transfer Credit) COMM285 - Interpersonal Communications [Central Texas College - SPCH 1318] (Transfer Credit) HIST102 - American History since 1877 [Central Texas College - HIST 1302] (Transfer Credit) MATH120 - Introduction to Statistics [Wor-Wic Community College - MTH 152] (Transfer Credit) PSYC101 - Introduction to Psychology [Wor-Wic Community College - PSY 101] (Transfer Credit) Work Quality Example On the following page, you will find an example of a customized cardiorespiratory assessment plan that I created for a client with the goal of improving overall athletic ability, body

9 Career Portfolio composition, and reducing body fat. This assignment demonstrated my knowledge of cardiorespiratory fitness and allowed me to apply it to a client with specific goals.

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10 Career Portfolio Natalie Ahrend Assignment 4: Week 6 Cardiorespiratory Assessment October 10, 2023 SPHE 420 D001 Adrienne Herrenbruck, PhD

11 Career Portfolio Introduction Cardiorespiratory fitness is a reflection of the cardiovascular and respiratory systems to supply oxygen enriched blood to skeletal muscles during physical activity. Cardiorespiratory fitness is so important to health and wellness, as well as normal activities of daily living. Exercise training programs should be designed with the intention of improving the health and quality of life of the client, and this means that cardiorespiratory fitness should be one of the top priorities during the design and implementation of an exercise program. In order to improve cardiorespiratory fitness of a client, a baseline must be assessed. Cardiorespiratory assessments provide the fitness professional with identifying safe exercise intensity and appropriate modes of cardiorespiratory exercise. Background on your Client My client is a 25-year-old female who is seeking to get back into shape after having children. Prior to having children, she adhered to a bodybuilding fitness routine and had a solid fitness foundation. She seeks to return to the fitness level that she was at before and to improve overall athletic ability, body composition, and reduce body fat. She has limited time to work-out and can meet 5 days a week for 1 hour.

12 Career Portfolio Cardiorespiratory Fitness Assessment Cardiorespiratory fitness is assessed to evaluate a client’s capacity for performing exercise. Knowledge of this capacity on your client is essential because it serves as a major predictor of the client’s overall health, capacity to perform work, and even longevity. Cardiorespiratory assessments can be performed in various formats depending on the client’s established abilities or the fitness goals that they wish to achieve. Assessment Process & Data Results Cardiorespiratory Assessment Name: Natalie Ahrend Date: October 10, 2023 Resting Heart Rate: 65 HRmax (estimate): 195 Blood Pressure (if indicated by PAR-Q/medical history): 120/80 YMCA 3-Minute Step Test Recovery Heart Rate: __________ __________

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13 Career Portfolio __________ __________ To determine the client’s cardiorespiratory fitness rating for this test, compare the recovery heart rate to Table 11.11 in the NASM Essentials of Personal Fitness Training (7th ed.) textbook. Very Poor Poor Below Average Average Above Average Good Excellent Rockport Walk Test Time: 15:10 Heart Rate: 78 To determine the client’s cardiorespiratory fitness rating for this test, compare the completion time to Table 11.12 in the NASM Essentials of Personal Fitness Training (7th ed.) textbook. Poor Fair Average Above Average Good Excellent 1.5 Mile Run Time: 13:20 Heart Rate: 125 To determine the client’s cardiorespiratory fitness rating for this test, compare the completion time to Table 11.13 in the NASM Essentials of Personal Fitness Training (7th ed.) textbook.

14 Career Portfolio Very Poor Poor Fair Good Excellent Superior VT1 / VT2 Talk Test Time to VT1: 10 VT1 HR: 145 Time to VT2: 16 VT2 HR: 165 Heart Rate Resting Heart Rate (HR rest): 65 Estimated Heart Rate Max (HRmax): 195 [220-25] Rockport Walk Test: 15:10 [Average] Estimated Training Zones Calculate your individual Training zones Zone I: 127 to 146 [HRmax x 0.65 to 0.75] Zone II: 156 to 166 [HRmax x 0.80 to 0.85] Zone III: 168 to 176 [HRmax x 0.86 to 0.90] Cardiorespiratory Exercise Program Now that this data has been collected on the client, we can develop a cardiorespiratory exercise program. The data collected has assisted me in designing a program by providing important information relating to heart rate, fitness ranking, and overall physical capability. As

15 Career Portfolio with all cardiorespiratory training programs, my client will have a warm-up, the conditioning phase, and a cool-down. Since my client has an average fitness ranking and has goals that include improving cardiovascular health, she will be working primarily in zone two, with a target heart rate of 145-154 bpm. Also, since my client presents with rounded shoulders and forward head posture from her postural assessment, I will be closely watching to ensure proper body alignment during the activity. Cardiorespiratory Training Program Frequency 3-5 times per week Intensity Train within target heart rate zone 2 Time 30 minutes Type Aerobic activity Conclusion Cardiorespiratory fitness is an essential component to every exercise training program since cardiorespiratory health is linked to overall health and wellness, and even longevity. From the standpoint of improving health and quality of life, cardiorespiratory fitness needs to be near top priority. Even the most experienced athletes should have a cardiorespiratory training program that they adhere to. Since not every individual responds to the same cardiorespiratory exercise, it

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16 Career Portfolio is important for the fitness professional to possess the knowledge of the FITT principle in cardiorespiratory training design. References Purdue Writing Lab. (2020). General format // Purdue Writing lab. Retrieved February 03, 2021, from https://owl.purdue.edu/owl/research_and_citation/apa_style/apa_formattin g_and_style_guide/general_format.html . Sutton, B. G. (2022). Nasm Essentials of Personal Fitness training . Jones & Bartlett Learning.

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