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From PEKN4P22 FWD02 2013 Group 05

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Group 5 Members: Charlene Thoms, Courtney McGuire, Paul Ioannides, Cooper Nauboris, Cody St. Germain



Contents

[edit] Initial Meeting

Tuesday, September 24th at 12pm; Location: Taro Hall; Group Members: Courtney and Paul

Q: Is it okay if we call you by your first name?

A: Yes

Q: Is email the best way to contact you?

A: Yes. Given cell number for emergency/last minute cancellations and then texting is preferred.

Q: We would like to go over a Par-Q form with you, is it okay if we read those questions aloud to you now?

A: Yes. Par-Q okay.

Q: We are going to do some fitness testing and compare your results to some baseline measures, in order to do so we will need your age. Do you mind sharing your age with us?

A: 28

Q: What is your occupation?

A: Academic Advisor

Q: How do you spend most of your days? (examples sitting at a desk, on your feet, etc.)

A: Sitting at a desk

Q: What are some of your hobbies/interests?

A: Recently started Masters in Education part time, played beach volleyball in the summer, just bought first house and spending time with family and friends.

Q: Do you have any past injuries or medical conditions (allergies) that may affect your physical fitness?

A: Allergy induced asthma, has not been an issue in a couple of years but will let us know if she feels winded.

Q: Are you taking any medication that will affect performance?

A: No.

Q: What would you consider your strengths/weaknesses to be?

A: Strengths: conscious about form, weight lifting. Weaknesses: no motivation, steady-state cardiovascular training.

Q: What do you enjoy about physical activity?

A: Super-sets, full body work-outs, anything that keeps her mind engaged.

Q: What do you dislike about physical activity?

A: Mindless activities, long and boring cardiovascular training

Q: What are your expectations?

A: To try new things and get to the gym more

Q: What are your personal goals?

A: Feel better physically, strengthen muscles and lose inches.

Q: What is your previous experience with physical activity/how active are you now?

A: Participated in Phys. Ed. class throughout high school, went to University and gained weight due to stress. First time exercising with a personal trainer was a bad experience and ended with a back injury. Likes to play sports casually and was a client for last years PEKN 4P22. Day-to-day not physically active at all.

Q: When was the last time you participated in a regular training program?

A: Over the course of the summer trained for a 5km run. Participated in 4P22 last year.

Q: When are you available to meet with us?

A: 4:15pm -5:15pm Tuesday - Friday but will change week-to-week, would like to plan two weeks in advance, and 2-3 days per week.

Q: Would you provide us with some emergency contact information?

A: Emergency contact information was provided.


[edit] Summary of Initial Meeting

  • Our client is a 28-year-old female, whose job requires her to sit at a desk for the majority of the day. Our Client successfully passed the PAR- Q, and will go by J.K throughout our Wiki. J.K just started her masters in education, and enjoyed playing beach volleyball this past summer. Our client does have allergy-induced asthma, but this should not be a problem during our workouts, nor does she take any medication that will affect her performance. Our client’s strengths are weight lifting, and her weakness is she has no motivation, and has been stuck at the same cardiovascular level in training. Due to no motivation our client prefers super-sets, full body workouts, or anything that will keep her mind engaged, and limit her from realizing she’s taking part in cardiovascular workouts. Our client expects to learn new things that she can use on her own, and take with her when she carries on without us in the future. Our client is only available to meet twice a week, to workout.

[edit] Initial Assessment

Thursday, October 3rd at 4:15pm; Location: the Zone; Group Members: Courtney, Charlene and Paul

General information

Age: 28

Height:5'4

Weight: 206.2 lbs

Body Mass Index (BMI): 35.4

Image:Bmi-chart.gif Received November 27th, 2013 from: http://www.dietriffic.com/bmi-chart/


Warm up

  • Skip for 2 consecutive minutes
  • 20 jumping jacks
  • 20 butt kicks
  • 20 twists


[edit] Strength Test

  • 1 Repetition Maximum Dumbell Press

Equipment

  • Two equal dumbell weights
  • A flat bench

Procedure

1. Have a spotter standing behind the client

2. Have the client warm up with a light resistance (just the bar or if to heavy with free weights) do 5-10 reps with desired weight

3. Then give a 1 minute rest period

4. Estimate a warm-up load that will allow the client to complete 3-5 reps by adding 5-10% weight increment from the warm up

5. Have a 2 minute rest period

6. Estimate a near-maximum load that will allow the client to complete 2-3 reps by adding an addiotnal 5-10% weight increase form the previous step

7. Have a 3 minute rest period

8. Make an additional load increase of another 5-10%

9. Instruct the client to do a 1RM

10. Divide the 1RM value by the clients body weight to determine relative strength

11. Compare relative strength values

Note: Client was not confident enough to use the barbell, so we used dumbbells instead.


  • 1 Repetition Maximum Squat

Equipment

- Adjustable barbell and weight plates that allow resistance increments - Easy curl bar

Procedure

1. Have a spotter standing beside the client

2. Have the client warm up with a light resistance (just the bar or if to heavy with free weights) do 5-10 reps with desired weight

3. Then give a 1 minute rest period

4. Estimate a warm-up load that will allow the client to complete 3-5 reps by adding 5-10% weight increment from the warm up

5. Have a 2 minute rest period

6. Estimate a near-maximum load that will allow the client to complete 2-3 reps by adding an additional 5-10% weight increase from the previous step

7. Have a 3 minute rest period

8. Make an additional load increase of another 5-10%

9. Instruct the client to do a 1RM

10. Divide the 1RM value by the clients body weight to determine relative strength

11. Compare relative strength values

  • Note : Client was not confident enough to use the barbell, so we used a EZ- curl bar to complete the 1RM. It was less intimidating for her.
  • Plank

Equipment

Mat and stop watch

Procedure

1. Have the client lie on the mat

2. When they are ready, have them go up so their on their toes and elbows are on the mat.

3. Have the client hold the plank for as long as they can (remembering to look at form bellybutton to spine, and butt down)

3. Record their time

[edit] Balance Test

Stork Stand

Procedure

1. Have client stand on one leg with other foot placed flat on the leg between the knee and the ankle

2. Client should hold this position for as long as possible, not wavering from side to side or front to back, or losing balance

3.Have the client go up on the ball of their foot, and hold it for as long as they can

3. Repeat on the other leg

4. Compare time results with the normative values

Note: We didn't have our client go up on the ball of her foot, as she was very unstable to start off with. For safety reasons we thought this modification would be for the best.


[edit] Flexibility

Sit and Reach Test

Equipment

  • Yardstick or sit and reach box
  • Tape
  • Measuring Tape

Procedure

1. Have the client warm up and perform some stretches

2. Test should be done without shoes

3. Place the yardstick on the floor and place tape across the yardstick over the 38cm mark.The client then sits with the yard stick between the legs, extending the legs at right angles to the taped lines. the heels should touch the tape, or with the use of a sit and reach box the heels should be placed flat against the edge of the box.

4.Have the client slowly reach forward with both hands and fingers over top of each other

5. The score is the most distant point reached. Client has 3 trials

6. Compare the results using the Norms Table


[edit] Cardiovascular Test

YMCA Step Test

Have the client step up and down for 3 minutes, and measure HR recovery responses immediately after test.

Equipment

  • 12 inch step bench or box
  • Metronome set at 96 beats/min
  • Stop watch

Procedure

1. For the client to get comfortable with the tempo of the metronome have them listen to the beat before starting

2. Have the client step up and down to the metronome(should workout to 24 steps per minute)

3. Have client continue stepping for 3 minutes

4. Immediately after the final step measure the clients HR for 10 seconds (then multiply it by 6)

5. Compare the one minute recovery HR value to the normative values

Cool down

  • 1 lap walk around the track

Static stretches - Each stretch is held for 30 seconds

  • Standing Quadriceps Stretch
  • Standing Triceps Stretch
  • Sitting Hamstring Stretch
  • Standing Calf Stretch
  • Standing Chest/ Shoulder Stretch
  • Knee to Chest Stretch
  • Piriformis Stretch

[edit] Initial Assessment Results

Strength Test

1 Repetition Maximum Bench Press = 70 lbs Image:Bpnorms.pdf

Note: Click link and then click adobe picture to see normative values chart

  • Our client scored between the 20th and 30th percentile for her 1RM dumbbell press

1 Repetition Maximum Squat = 60 lbs Image:Squat maximum.pdf Received November 27th, 2013 from: http://strengthlevel.com/table.php?gender=female

Note: Click link and then click adobe picture to see normative values chart

  • Our client scored less than untrained for her 1RM squat test

Plank = 31.31 seconds

Balance Test

Stork Stance Left leg = 44.34 seconds Right leg = 43.38 seconds

Note: Our client performed a modified stork stance, so we compared her initial results with her final results - we could not compare her to the normative values

Flexibility test

Sit and Reach =

attempt 1: 20 inches, 5' inches past her toes

attempt 2: 20.5 inches, 5.5' inches past her toes

attempt 3: 21.5 inches, 6.5' inches past her toes

Image:Flexibility tests sit reach.gif Received November 27th, 2013 from: http://www.sport-fitness-advisor.com/flexibilitytests.html

  • Our client scored in the 70th percentile for flexibility


Cardiovascular Test

YMCA Step Test = 156 beat/min

Image:3-minuteStepTestWomen.jpg Received November 27th, 2013 from: http://gameofhealth.com/the-seven-numbers-resources/fitness-test/3-minute-step-test

  • Our client scored very poor for her cardiovascular test

[edit] Summary

For our initial assessment we tested our client in 4 categories for a total of 6 tests. We took our client through 3 separate strength tests; The first test was the 1 Repetition maximum bench press, to measure her upper body strength, the second was 1 repetition maximum squat, to measure her lower body strength and the third one was a plank to measure her core strength. For our flexibility test, we choose to do the sit and reach test, to give an overall rough estimate to how flexible our client is. We also tested our clients balance through the stork stance, and her cardiovascular endurance through the YMCA step test.

[edit] Smart Goals

1) Cardiovascular: Our client scored very poorly in her cardiovascular assessment when compared to general norms. Our major goal is to work on improving it. To do this, we are going to make the client's workouts very fast pace, including many super-sets for resistance training and have overall high intensity workouts. By meeting with our client 2-3 times a week we plan to focus one of our session mainly on cardiovascular to lower her heart rate and move her from the poor range to a more ideal range.

2) Flexibility: Our clients flexibility is extraordinary , so our goal throughout the semester is to help her maintain her current flexibility.

3) Balance: our goal for this client is to increase her stork stand by 10 seconds on both legs. To do this, we will be incorporating balance exercises in our clients workouts. These exercises include resistance training on a stability ball, core exercises and body resistance training each workout.

4) Strength: To increase our clients overall strength (upper and lower body). The goal is to improve the dumbell press from 70lbs- 75 lbs and her weighted squat from 60lbs-70lbs. Additionally to increase her plank to 60 seconds. Our clients overall muscular strength was slightly below average, compared to norms.

5) Lowering the client's BMI score is a very important goal to us, as her BMI placed her in the Obesity class with a BMI of 35.4.Our goal is to decrease her BMI from 35.4 to 33.6. To do this, we are going to incorporate a lot of very high intensity, high calorie burning workouts in our training sessions with her.

[edit] Static Stretches

Instruct client to focus on breathing and relaxation. Hold each stretch for 15-30 seconds. (15 seconds for 1/2 hour session and 30 seconds for 1 hour session)

  • Standing Quadriceps Stretch
    • Hold heel to butt and push hips forward

Image:Standingquad.jpg Retrieved Tuesday, November 19th from: http://www.medicineofcycling.com/blog/stretching-routine-for-cyclists-2/

  • Standing Triceps Stretch
    • Lightly pull down elbow with opposing hand

Image:Stretch behind head triceps.jpg Retrieved Tuesday, November 19th from: http://www.concept2.com/indoor-rowers/training/tips-and-general-info/stretching

  • Standing Hamstring Stretch
    • Bend at hips and touch toes or ground

Image:Standing-hamstring-stretch.png Retrieved Tuesday, November 19th from: http://rugbycentric.com/stretching-flexibility/hamstring-stretches/attachment/standing-hamstring-stretch/

  • Sitting Hamstring Stretch
    • Sit on the floor with one leg out to the side and the other leg bent to the inside. Gently reach for your toes on the outstretched leg. Repeat on the other side.

Image:Stretch modified hurdlers.jpg Retrieved Tuesday, November 19th from: http://www.concept2.com/indoor-rowers/training/tips-and-general-info/stretching

  • Standing Calf Stretch
    • Stand in lunge position with hands against wall and both feet pointing forward slowly transfer weight onto front foot

Image:Hwkb17_077.jpg Retrieved from http://www.webmd.com/a-to-z-guides/exercises-for-patellar-tracking-disorder on November 7th, 2013

  • Standing Chest/ Shoulder Stretch
    • Place arm across body and pull elbow into body

Image:15min-arm-stretch 300.jpg Retrieved Tuesday, November 19th from: http://himwhommysoulloves.blogspot.ca/2013/04/exercise-pregnancy-101.html

  • Prone Cobra Stretch
    • Lie on abdomen and slowly lift chest and head off ground

Image:56-image_thumb-15-.pngRetrieved from http://www.mikereinold.com/2010/06/best-postural-stretch.html on November 7th, 2013

  • Knee to Chest Stretch
    • Lie supine and pull knee to chest

Image:Hwkb17_054.jpg Retrieved from http://www.webmd.com/fitness-exercise/knee-to-chest-exercise on November 7th, 2013

  • Standing groin stretch (Side Lunge)
    • shift weight side to side

Image:Lunge-side-s.gif Retrieved Tuesday, November 19th from: http://www.topendsports.com/testing/flex.htm

  • Iliotibial Stretch
    • Place one foot over the knee of the opposing leg and twist into the directions of the lift leg by placing elbow over the leg

Image:Afp199911012019-f3.gif Retrieved Tuesday, November 19th from: http://www.aafp.org/afp/1999/1101/p2019.html

  • Wrist Flexion/Extension Stretch
    • Apply slight pressure to the anterior/posterior surfaces of the fingers while the hand is pronated

Image:Ergonomic_Stretches_clip_image004.jpg (Retrieved from http://www.safetyoffice.uwaterloo.ca/hse/ergonomics/ergonomicstretches.htm on November 7th, 2013)

  • Neck Stretch
    • Bend neck slightly forward and to each side applying slight pressure

Image:Upper trapezius stretch.gif Retrieved from http://physioquestions.blogspot.ca/2010/08/question-received-re-neck-and-shoulder.html on November 7th, 2013

Image:Scan0014.jpg Retrieved Tuesday, November 19th from: http://arc4life.blogspot.ca/2008/03/exercises-for-neck.html


  • Front Lunge Stretch
    • Position yourself with one leg forward and resting on the knee of the back leg

Be sure that the front ankle is directly under the knee and that the trailing leg is straight out behind you. Gently lower the hips downward & forwards and hold that position

Image:Iliopsoas-stretch-111.gif Retrieved From:http://evolveslc.wordpress.com/2010/08/, November 8th, 2013


  • Piriformis Stretch
    • cross one leg over the other with the ankle resting on the opposite knee. Now reach and connect your hands behind the hamstring of the non-bend side. Gently pull the hamstring towards your belly and feel a stretch to the opposite side. Hold for 10-15-seconds and repeat sides.

Image:Supinestretch.gif Retrieved Tuesday, November 19th from: http://www.spine-health.com/fig-19-hip-and-knee—supine-piriformis-stretch

  • Prayer Stretch
    • Start in a kneeling position, drop your butt toward your heels as you stretch the rest of your body down and forward. In the fully stretched position, rest your arms in a relaxed position along the floor, rest your stomach comfortably on top of your thighs, and rest your forehead on the mat.

Image:Unknown.jpg Retrieved Tuesday, November 19th from: http://www2.nau.edu/~mtl8/Ther_Ex_files/Spine_ex.htm

  • Sumo Squat
    • Start with feet more than shoulder-width apart, toes angled out at 45 degrees. Bend forward at the waist, and squat so knees are bent and thighs are parallel with the floor. Place elbows between knees; press palms together. Drop hips to the ground, keeping chest lifted. Take a deep breath, and try to maintain a flat back as you push hips back, with heels on the floor, until you feel the stretch in your hamstrings and groin.

Image:Sumo-Squat.preview.jpg Retrieved Tuesday, November 19th from: http://www.pinterest.com/pin/131237776613549070/

[edit] Training Session 1

Monday, October 7th at 4:15pm; Location: The Zone; Group Members: Paul & Cooper

Notes for this workout:

  • Basic structure is to engage the client in a fast pace, full body resistance training workout utilizing different stations and performing many super-sets.
  • The resistance (weight), used for today will be relatively low, so we can determine what weight the clinet is comfortable with, as this is the first workout done with the client

[edit] Warm Up:

3 minutes on the bike

  • 1 minute low intensity warm up
  • 30 seconds to 1 minute super maximal
  • 1 minute low intensity cool down

Dynamic stretching

  • shoulder rotations
  • walking lunges

Description: Stand up straight. Make sure that your feet are hip-width apart, relax your shoulders. Take a big step forward with one leg. You should now be standing with one foot in front of the other. Bend your front knee so that it is at a 90 degree angle with the floor. Your back knee should be almost touching the floor. Keep your weight in your front heel. Stand up and your back leg will now take a step.

Shoulder Rotations Image:Shoulder rotations.jpg Retrieved Tuesday, October 8th, 2013 from: http://www.stylecraze.com/articles/4-best-home-exercises-for-those-flabby-arms/

Walking Lunges Image:Lunge-nice-looking.jpg Retrieved Tuesday, October 8th, 2013 from: http://www.olioarts.com/clients/bcc/website/reconst_latex_3weeks.html

[edit] Station 1:

flat bench dumbbell press

  • 12 reps
  • weight used: 25 lbs dumbbells

Description: Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly.

Image:DumbbellBenchPress.gif Retrieved Tuesday, October 8th, 2013 from: http://gofitandhealthy.com/dumbbell-bench-press/

rotating front and lateral deltoid raises

  • 5 reps front, 5 reps lateral
  • weight used: 8 lbs dumbbells


Front Deltoid Raises

Description: Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent. Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.


Image:Front deltoid raises.gif Retrieved Tuesday, October 8th, 2013 from: http://www.mega-pro.com/wo_shoulders.php

Lateral Deltoid Raises Image:Lateral deltoid raie.gif Retrieved Tuesday, October 8th, 2013 from: http://www.myfrugalfitness.com/2011/04/frugal-workout-for-those-w-rheumatoid.html

Seated overhead dumbbell triceps extensions

  • 10
  • expected weight: 17.5 lbs dumbbell

Description: Sit down on a bench, grasp a dumbbell with both hands and hold it overhead at arm's length. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance behind your head until your forearms touch your biceps. Breathe in as you perform this step.Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.

Image:Tricep extensions.jpg Retrieved Tuesday, October 8th, 2013 from: http://workoutlabs.com/exercise-guide/seated-tricep-press/

Notes: up to 30 seconds of rest between each exercise, and 2 minute rest period between each set. Whole station (1 set), will be performed 3 times.


[edit] Station 2:

Lat Pull-Down

  • 12 reps
  • Weight used: 50 lbs

Description: Grab the bar on the pull-down machine with the palms facing forward using the prescribed grip. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees while creating a curve on your lower back and sticking your chest out. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. After holding the bar for a couple seconds at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.


Image:Lat pull down.png Retrieved Tuesday, October 8th, 2013 from: http://workoutlabs.com/exercise-guide/wide-grip-lat-pulldown/

Seated Row

  • 10 reps
  • Weight used: 50 lbs

Description: Using a low pulley row machine with a V-bar, place your feet front platform or making sure that your knees are slightly bent and not locked. Lean over as you keep the natural alignment of your back and grab the V-bar handles. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.


Image:Seated row.jpg Retrieved Tuesday, October 8th, 2013 from: http://www.workoutroutinewarehouse.com/seated-cable-row.html

Cable flyes

  • 10 reps
  • Weight used: 15 lbs each side

Description: While lying on a bench have desired weight in dumbbell form or as part of the machine in each hand a shoulder distance away. As you exhale, slowly bring both hands holding the handles together in front of your body, making a "rainbow" shape. Once the handles come together, carefully relax them back to the original position

Image:Cable flyes.jpg Retrieved Tuesday, October 8th, 2013 from: http://www.workoutroutinewarehouse.com/cable-chest-flys.html

Notes: up to 30 seconds of rest between each exercise, and 2 minute rest period between each set. Whole station (1 set), will be performed 3 times.



[edit] Station 3:

Walking lunges with bicep curls

  • 10 reps (5 each leg), and 10 bicep curls
  • Weight used: 10 lbs dumbbells
  • 3rd set drop down to 8 lbs

Description: Stand up straight with abs tight, shoulders back, and a dumbbell in each hand with arms down by your sides and palms facing forward. Take a large step forward with your right foot and lower your left knee down towards the ground until it is a couple inches away as you bend your elbows to bring the dumbbells up towards your shoulders to perform a biceps curl. Press through your right heel to bring your left foot up and place it next to your right foot as you lower the dumbbells back down.


Image:Dumbell-lunge-biceps-curl-ex.jpg Retrieved Tuesday, October 8th, 2013 from: http://www.fitbie.com/exercise/dumbbell-lunge-biceps-curl-women

Squats with shoulder press

  • 10 reps
  • Weight used: 7.5 lbs dumbbells

Description: Stand with feet shoulder-width apart, knees slightly bent, holding dumbbells at shoulder height with palms facing forward, wrists straight. Squat down, bending knees about 90 degrees; keep abs engaged and body weight in heels without allowing knees to move past toes. Stand up, pushing powerfully through heels as you extend arms, bringing weights together above head.


Image:Squat shoulder press.jpg Retrieved Tuesday, October 8th, 2013 from: http://www.karen-kho.com/2013/04/first-month-workout-routine-simple-easy.html

Triceps 'kick backs'

  • 12 reps with each arm
  • weight used: 7.5 lbs dumbbell

Description:Stand to the side of your weight bench, holding a dumbbell in your hand with your palm facing in. Place your opposite leg and hand on top of the bench. Lean forward at the hips until your upper body is at a 45-degree angle to the floor. Keep your elbow close to your waist. Engage your abdominals in and bend your knees slightly. Straighten your arm behind you until your entire arm is parallel to the floor and one end of the dumbbell points toward the floor. Slowly bend your arm to lower the weight.

Image:Tricep kickbacks.jpg Retrieved Tuesday, October 8th, 2013 from: http://www.pro-weight-training.com/tricep_kickback.html

Notes: up to 30 seconds of rest between each exercise, and 2 minute rest period between each set. Whole station (1 set), will be performed 3 times


[edit] Core and Static stretching:

Static plank

  • 30 seconds holding plank position.
  • 3 sets, with a minute break in-between

Description: Rest your body on your forearms with your palms flat on the floor.In a push-up motion, raise your body off the floor, supporting your weight on your forearms and your toes. Keep your abdominal muscles engaged and do not let your stomach drop or allow for your hips to rise up. Hold exercise for as long as you can.

Image:Core strength prone bridge.gif Retrieved Tuesday, October 8th, 2013 from: http://wiki.maemo.org/Tenminutecore

Exercise ball crunches

  • 12 reps
  • 2 sets

Description: On an exercise ball with your lower back curving pressed against the ball, and feet bent at the knee and placed firmly on the ground. The upper torso should be hanging off the top of the ball. The arms should crossed on top of your chest. Lower your torso into a stretch position keeping the neck stationary at all times. With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. Exhale as you perform this movement and hold the contraction for a second. As you inhale, go back to the starting position


Image:Ball crunches.jpg Retrieved Tuesday, October 8th, 2013 from: http://www.realsimple.com/health/fitness-exercise/workouts/stronger-abs-in-fifteen-minutes-00000000022852/page3.html

Static Stretches Hold each Stretch for 30 seconds.

  • Standing Quadricep Stretch
  • Standing Triceps Stretch
  • Standing Hamstring Stretch
  • Sitting Hamstring Stretch
  • Standing Chest/ Shoulder Stretch
  • Sumo Squat

[edit] Training Session 2

Wednesday, October 9th at 4:15 pm; Location: The Zone; Group Members: Charlene & Courtney


Warm up light jog around the track


[edit] Circuit 1

  • Skip 30 seconds

Description: Using a skipping rope, hold the handles in your hand. Turn the rope so it passes over your head and jump over the rope so it does not hit your feet

  • 20 squats

Description: Stand with your feet hip width apart, and point your toes slightly outwards. Keeping your chest up, bend at the hip to to bring your butt backwards as if you were going to sit in a chair. Knees should come to 90 degrees and not past your toes. Push through your heels to stand up.

  • Skip 20 seconds
  • 15 squats
  • Skip 15 seconds
  • 10 squats

Skipping Image:Skipping.gif Retrieved Tuesday, October 8th, 2013 from: http://www.fitstream.com/exercises/skipping-a594

Squats Image:Tumblr inline mkjbnoYYmp1qz4rgp.png Retrieved Tuesday, October 8th, 2013 from: http://saradujour.me/post/46769131024/the-30-day-squat-challenge

Recovery- walk 1 full lap around the track


[edit] Circuit 2

  • 30 steps ups

Description: Standing with a two footed stance in front of the step, step up with one leg and bring the other leg up onto the step as well, then step down with the leading leg and bring the other leg back down to the floor.

  • Wall sit 20 seconds

Description: Supporting your back against the wall, feet slightly wider than hip width, squat down so knees are at 90 degrees and hold the position for the amount of time given.

  • 25 step ups
  • wall sit 15 seconds
  • 20 step ups
  • wall sit 12 seconds

Step-ups Image:Step-up.jpg Retrieved Tuesday, October 8th, 2013 from: http://www.womenshealthmag.com/workouts/step-up

Wall Sits Image:Wall sits.jpg Retrieved Tuesday, October 8th, 2013 from: http://www.womansday.com/health-fitness/workout-routines/trimed-and-toned-in-ten-minutes-5

Recovery- walk around track


[edit] Circuit 3

  • 20 jumping jacks

Description: Standing with feet together and arms at your side, jump so feet come more than shoulder width apart and bring arms up over your head. Jump back into the starting position and repeat.

  • Hold static plank for 30 seconds

Description: Prone on a mat, rest your arms so that your elbows are below your shoulders, and lift onto your toes. Hold your body in a straight line, not arching your back or lifting your butt.

  • 15 jumping jacks
  • Hold static plank for 25 seconds
  • 12 jumping jacks
  • Hold static plank for 20 seconds

Jumping Jacks Image:15min-jumping-jacks 300.jpg Retrieved Tuesday, October 8th, 2013 from: http://www.realsimple.com/health/fitness-exercise/workouts/get-toned-shoulders-in-fifteen-minutes-00000000025422/page3.html


Recovery walk 1 full lap around the track

[edit] Circuit 4

Abdominal Exercises

  • Alternating heel touches - 20 reps, 2 sets

Description: Lying supine on a mat, bring your knees and hips to 90 degrees. Bring one leg down and touch the heel to the mat, bring that leg back up before completing the same movement with the other leg.

  • Superman - 12 reps, 2 sets

Description: Lying prone on a mat, leave your chest, abdomen and pelvic area on the mat, lift both your arms and legs at the same time off the mat and then return to the starting position.

  • Toe touches - 12 reps, 2 sets

Description: Lying supine on a mat, lift your legs straight into the air, lift your arms straight up as well. Using your core muscles contract your abdomen so you touch your toes with your hands.

  • Bicycle crunches - 24 reps, 2 sets

Description: Lying supine on a mat, assume a crunch position, twisting to one side bring your opposite elbow to the opposite knee and repeat on the other side.

  • Upper body twists - 12 reps, 2 sets

Description: Sitting on a mat, bend your knees and place your feet on the mat. Leaning back, place your hands behind your ears and twist to one side, come back to center and repeat on the other side.

Alternating Heel Touches Image:Heel touches.jpg Retrieved Wednesday, October 9th, 2013 from: http://soon2befit.tumblr.com/post/6808438568

Supermans Image:Superman1.png Retrieved Wednesday, October 9th, 2013 from: http://workoutlabs.com/exercise-guide/superman/

Toe Touches Image:Toetouches.gif Retrieved Wednesday, October 9th, 2013 from: http: http://www.bstrong.net/node/3284

Bicycle Crunches Image:Bicycle Crunches Air-Bikes.png Retrieved Wednesday, October 9th, 2013 from: http://workoutlabs.com/exercise-guide/bicycle-crunches-air-bikes/

Upper Body Twists Image:Twists.jpg Retrieved Wednesday, October 9th, 2013 from: http://www.bicycling.co.za/training-nutrition/power-up-your-core/4/#!prettyPhoto


[edit] Cool Down

  • Walk 1 full lap around the track

Static Stretches

  • Note hold all stretches for 30 seconds
    • Standing Quadriceps Stretch
    • Sitting Hamstring Stretch
    • Standing Calf Stretch
    • Knee to Chest Stretch
    • Piriformis Stretch
    • Standing Chest/ Shoulder Stretch

[edit] Training Session 3

Thursday, October 17th at 4:15pm; Location: The Zone; Group members: Paul

[edit] Warm up:

  • 2 minutes on the spin bike at a steady pace, low intensity (level 3)
  • followed up by a 1 minute intense interval (level 8)

Spin Bike Image:Spin_bike.jpg Retreived on Monday November 25th, 2013 from http://www.no1fitness.co.nz/bikes/spin-bikes/spin-bike-workout-guide on November 25th

Part 2

Interval training

  • Spin bike----1:4 ratio
  • 2 minute steady state low intensity (level 3)
  • 30 seconds high intensity burst (level 8)
  • repeat for 4 cycles (total time of 10 minutes including 4 bursts)


[edit] Station training 1

Modified Push-up (using knees)

  • 10 reps

Description- Place your hands flat on the floor to where your elbows are up and outward at a ninety degree angle,Keep your knees on the floor as you push your upper body off of the floor. Be sure to keep yourself as straight as possible.

Modified Push-upImage:Push-ups.jpg retrieved on Monday November 25th, 2013 from http://www.womenshealthmag.com/fitness/move-on-to-knee-pushup


Dumbbell Romanian dead-lifts

  • 10 reps
  • expected weight: 20 lbs dumbbells

Description: Start with feet hip width apart, arch the lower back, and pinch the shoulder blades. When lowering yourself to the ground slowly push the hips back as far as possible keeping the dumbbells in contact with your legs until you feel a stretch in the hamstrings. When beginning to rise, raise the body back to the beginning position by extending the hips under control

Image:Dumbell_romanian.jpg retrieved on Monday Novermber 25th, 2013 from http://reach-yourpeak.com/2013/04/23/the-importance-of-strength-training/

Exercise ball crunches

  • 12 reps


[edit] Station training 2

Rotating front and lateral deltoids raises

  • reps: 5 of each, on each arm
  • 7.5 lbs dumbbells

Burpees

  • 10 reps

Description: Start by standing up straight, jump straight up in the air lowering yourself into a squat position, then to a push up position. where the optional push up is done. When returning to the start position get up to your feet as fast as possible, bringing you back to the squat position, then to the jump.

Burpees Image:Burpees.jpg Retrieved October 23rd, 2013 from: http://tribesports.com/challenges/burpees-2-minute-drill


Upper Body Twists

  • 10 reps


[edit] Cool down

  • 1 lap around track, half walking, half dynamic stretching

Dynamic Stretching

  • Walking lunge
  • High knees

Static Stretching; Each stretch will be held for 30 seconds

  • Standing Quadriceps Stretch
  • Standing Triceps Stretch
  • Sitting Hamstring Stretch
  • Standing Calf Stretch
  • Standing Chest/ Shoulder Stretch
  • Knee to Chest Stretch
  • Piriformis Stretch
  • Standing Hamstring Stretch

[edit] Training Session 4

Wednesday, October 23rd at 12pm; Location: The Zone; Group Members: Courtney & Paul

[edit] Warm-up

  • 3 minutes on the bike

[edit] Circuit 1 1

  • Skip 30 seconds
  • 20 squats into overhead press (8 pound dumbbells)

Description: Stand with your feet hip width apart, hold 8 pound dumbbells at shoulder height, palms facing forward. Keeping your chest up, bend at the hip to to bring your butt backwards as if you were going to sit in a chair. Knees should come to 90 degrees and not past your toes. Push through your heels to stand up and press the weights overhead. Return to starting position.

  • Skip 20 seconds
  • 15 squats into overhead press
  • Skip 15 seconds
  • 10 squats into overhead press

Squat into Overhead Press Image:1109-dumbbell-squat-press.jpg Retrieved October 22nd, 2013 from: http://www.womenshealthmag.com/files/images/1109-dumbbell-squat-press.jpg

Recovery- walk around the track once


[edit] Circuit 2

  • 30 steps ups
  • 15 Bicep curls into front raise
    • Weight expected: 5 pound dumbbells

Description: Holding dumbbells at your side in a handshake position, bring the weight up to your shoulder, bending at the elbow with a slight twist. Return to starting position. From here bring the weights up to shoulder height, with the arms outstretched in front and palms facing downwards, return to starting position.

  • 25 step ups
  • 10 Bicep curls into front raise
    • Weight expected: 5 pound dumbbells
  • 20 step ups
  • 8 Bicep curls into front raise
    • Weight expected: 8 pound dumbbells

Bicep Curl Image:1104-biceps-curl.jpg Retrieved October 23rd, 2013 from: http://www.womenshealthmag.com/fitness/biceps-curl-1

Front Raise Image:Front-raise-.jpg Retrieved October 23rd, 2013 from: http://www.menshealth.co.uk/cm/menshealthuk/images/WF/front-raise-shoulders-workout-28072011.jpg

Recovery- walk around track

[edit] Circuit 3

  • 20 jumping jacks
  • Static plank for 30 seconds
  • 15 jumping jacks
  • Static plank for 25 seconds
  • 12 jumping jacks
  • Static plank for 20 seconds


[edit] Circuit 4

Ab Exercises

  • Alternating heel touches - 20 reps
  • Superman - 12 reps
  • Toe touches - 12 reps
  • Bicycle crunches - 24 reps
  • Upper body twists - 20 reps while holding an 8 pound dumbbell

[edit] Cool Down

  • Static Stretching
  • Note each stretch will be held for 15 seconds
    • Standing Quadriceps Stretch
    • Standing Triceps Stretch
    • Sitting Hamstring Stretch
    • Standing Calf Stretch
    • Standing Chest/ Shoulder Stretch
    • Knee to Chest Stretch
    • Piriformis Stretch

[edit] Training Session 5

Thursday, October 24th at 4:15pm; Group Members: Charlene & Cody; Location: The Zone


[edit] Warm up/ Circuit 1

  • Intervals on spin bike

Description: The Client will be on a spin bike, making sure the seat height is at an appropriate level. The client will then adjust the resistance dial till she finds a comfortable setting, one that will give her a challenge, but low enough that she can pedal for a long time. The client will then start pedalling, keeping her speeds between 80-90 RPM, During the 2 minutes of what will call recovery time. For 30 seconds after every 2 minutes the client will perform at a high intensity, where she will up her resistance 3 or 4 levels and her RPM to 90-100)

  • Total of 10 minutes
  • 2 minutes at comfortable pace (heart rate between 75-85-warm up)
  • 30 second bursts at high intensity
  • Repeat 4 times


Recovery- walk around the track twice


[edit] Circuit 2

  • 25 High knees

Description: Standing feet hip width apart, jump to bring one knee to 90 degrees in front and repeat with the other knee.

  • 20 Mountain climbers

Description: Place hands on floor, slightly wider than shoulder width. On toes, position one leg forward bent under body and extend other leg back. While holding upper body in place, alternate leg positions by pushing hips up while immediately extending forward leg back and pulling the back leg forward under body, landing on both feet at the same time, this is a continuous movement.

  • 25 Calf rises

Description: Standing feet hip width apart bring your weight forward in your foot coming onto your toes, with your heels off the ground, return to starting position.

  • 15 Upper body twist
  • 20 High knees
  • 15 Mountain climbers
  • 20 Calf rises
  • 12 Upper body twist
  • 15 High knees
  • 12 Mountain climbers
  • 15 Calf rises
  • 10 Upper body twist

High Knees Image:Highknees.jpg Retrieved October 23rd, 2013 from:http://www.womansday.com/health-fitness/workout-routines/trimed-and-toned-in-ten-minutes-4#slide-4

Calf Raises Image:Exercise calf-raise.jpg Retrieved October 23rd, 2013 from: http://www.healthylegs.co.uk/leg_pain_varicose_veins_exerciseideas.asp


[edit] Circuit 3

  • 25 Jumping jacks
  • 12 Push-ups to row

Description: In the plank position put on your hands so they are under your shoulders, keep your body straight and bend your elbows lowering your body to the floor, while returning to your starting position on one side bring your weight up bending your elbow into a row position.

  • 15 Squat rotation

Description: Stand with feet together, holding a medicine ball at your chest. Step left foot back and lower into squat with right knee bent. Push into right leg, straightening both legs while twisting torso to push medicine ball over right shoulder; return to previous position and repeat stepping back with the right leg.

  • 20 Jumping jacks
  • 10 Push-ups to row
  • 12 Squat rotation
  • 15 Jumping jacks
  • 8 Push-ups to row
  • 10 Squat rotation

Push-ups to Row Image:Bootcamp-pushup-row.jpg Retrieved October 23rd, 2013 from: http://toughmudderlc.wordpress.com/2011/07/25/push-up-exercises-to-target-chest-arms-shoulders-back-and-torso/

Squat Rotation Image:Yahoo-kettlebell-squat-press200.jpg Retrieved October 23rd, 2013 from: http://health.yahoo.net/rodale/WH/15-minute-kettlebell-workout

Mountain Climbers Image:Mountain_climbers.jpg Retrieved on Monday November 25th, 2013 from http://www.pbfingers.com/2012/01/25/freelance-invoice/

[edit] Circuit 4

  • 12 Burpees

Description: Stand with your feet hip width apart, lower your body into a squatting position placing your hands on the floor in front of you. Kick your feet back so you are in a push-up like position. Jump your feet back into their original squatting position and jump up, landing in the starting position.

  • 12 Triceps dips

Description: Placing your hands slightly behind you onto an elevated surface, fingers facing forward, your back should be straight and forward just enough so you do not hit the surface your hands are placed on. Feet out straight in front of you, lower your body bending your elbows, return to starting position.

  • 15 Speed Skaters

Description: Stand with your feet shoulder width apart. Bend your knees to lower your body 8-10 inches and lean forward until your shoulders are positioned above your knees. Even though you are leaning over, you should do so by bending at the waist while maintaining good posture in your upper back. Begin by lightly hopping sideways about 2 feet and landing on your right foot. Hop sideways again so you land back on the left foot, and repeat for the desired amount of time/repetitions.


Triceps Dips Image:Triceps-dip 300.jpg Retrieved October 23rd, 2013 from: http://www.realsimple.com/health/fitness-exercise/workouts/triceps-workout-00000000033062/page3.html


Speed Skater Image:Sppedskater.jpg Retrieved October 23rd, 2013 from: http://www.redbookmag.com/health-wellness/advice/skating-exercise#slide-7

[edit] Cool down

Static Stretching

  • Note each stretch was held for 30 seconds
    • Standing Quadriceps Stretch
    • Standing Triceps Stretch
    • Standing Hamstring Stretch
    • Sitting Hamstring Stretch
    • Sumo Stretch
    • Standing Calf Stretch
    • Piriformis Stretch

[edit] Training Session 6

Thursday, October 31st at 4:20pm; Group Members: Charlene & Cooper; Location: The Zone


[edit] Warm up

  • 2 laps around the track


[edit] Circuit 1

  • Walking lunges with bicep curls
    • Expected weight: 8 pounds each hand

Description: Stand up straight with abs tight, shoulders back, and a dumbbell in each hand with arms down by your sides and palms facing forward. Take a large step forward with your right foot and lower your left knee down towards the ground until it is a couple inches away as you bend your elbows to bring the dumbbells up towards your shoulders to perform a biceps curl. Press through your right heel to bring your left foot up and place it next to your right foot as you lower the dumbbells back down.

  • 20 Side lunges

Description: Assume start position as shown, feet together .Keeping your left leg straight, step out to the side with your right leg and bend at your right knee. Push off the right leg to return to start position.

  • 25 Calf raises
  • Wall sit 20 seconds
  • Walking lunges with bicep curls
    • Expected weight: 8 pounds each hand
  • 15 Side lunges
  • 20 Calf raises
  • Wall sit 15 seconds
  • Walking lunges with bicep curls
    • Expected weight: 8 pounds each hand
  • 12 Side lunges
  • 15 Calf raises
  • Wall sit 12 seconds

[edit] Circuit 2

  • 30 Crunches
  • 12 Toe Touches
  • 30 Second Plank
  • 15 heel touches
  • 30 Crunches
  • 12 Toe Touches
  • 25 Second Plank
  • 15 Heel Touches
  • 30 Crunches
  • 12 Toe touches
  • 20 Second Plank
  • 15 Heel Touches


[edit] Circuit 3

  • 25 Jumping Jacks
  • 12 Triceps Dips
  • 12 Pushups
  • 25 Skip Rope
  • 12 One Arm Dumbbell Row
    • Expected weight: 8 pounds

Description: Stand to the right of your weight bench, holding a dumbbell in your hand. Place your opposite knee and left hand on top of the bench for support. Let the arm with the weight hang down and a bit forward. Pull your abdominals in and bend forward from the hips so that your back is naturally arched, and your right knee is slightly bent. Tilt your chin toward your chest so that your neck is in line with the rest of your spine. Pull your arm with the weight up until your elbow is pointing to the ceiling. Lower the weight slowly back down. Image:Dumbbell row.jpg Retrieved December 3rd, 2013 from: http://www.konkura.com/challenge/?uid=dbfd3066-4759-4cb8-9924-74c87c20c4ee

  • 25 Jumping Jacks
  • 12 Triceps Dips
  • 12 Pushups
  • 25 Skip Rope
  • 12 One Arm Dumbbell Row
    • Expected weight: 8 pounds
  • 25 Jumping Jacks
  • 12 Triceps Dips
  • 12 Pushups
  • 25 Skip Rope
  • 12 One Arm Dumbbell Row
    • Expected weight: 8 pounds

[edit] Cool down

  • 1 lap around the track

Static stretching

  • Note each stretch will be held for 30 seconds
  • Piriformis
  • Standing chest/ Shoulder stretch
  • Standing triceps stretch (alterntating arms)
  • Sumo squat
  • Sitting hamstring stretch one leg at a time

[edit] Training session 7

Friday, November 1st at 12pm; Location: The Zone; Group Members: Courtney & Paul

  • Today's session was cancelled because our client was sick

[edit] Training Session 8

Date & Time; Tuesday, November 5th, 2013 at 12pm Location: The Zone; Group Members: Courtney & Cody

  • Client had to cancel today's session because of a meeting.

[edit] Training session 9

Date & Time; Wednesday, November 6th, 2013 at 12 pm Location: The Zone; Group Members: Paul and Cooper

Note: Today's workout will be purely cardio-based

  • Note: Spin bikes were being used for a class, so we resorted to using the stationary bike downstairs mixed with the rowing machine instead.

[edit] Warm up:

  • 2 minutes steady state, moderate intensity on rowing machine

Rowing machine Image:Row_machine.jpg retreived on Monday November 25th, 2013 from http://www.no1fitness.co.nz/rowing-machines/rowing-machine-workout-guide

[edit] Interval training1:

  • First station will be completed on rowing machine
  • Will be completed in a 1:4 ratio, consisting of 30 sec. high intensity bursts, followed by 2 minute moderate intensity steady state rest periods
  • Workout will consist of 2 sets, with each set consisting of 3 bursts
  • Each burst/rest period will be roughly 2 and a half minutes, each set will work out to be roughly 7.5 minutes, For a total workout of 15 minutes

[edit] Interval training 2:

  • Second station will be completed on the stationary bike
  • will be completed in a 1:4 ratio, consisting of 30 sec. high intensity bursts, followed by 2 minute moderate intensity steady state rest periods
  • workout will consist of 2 sets, with each set consisting of 3 bursts
  • Each burst/rest period will be roughly 2 and a half minutes, each set will work out to be roughly 7.5 minutes, for a total workout of 15 minutes


[edit] Cool down:

3-5 minutes low intensity steady state on stationary bike


Static Stretching: - 5 minutes of static lower body stretching to end off the session - Each stretch will be held for 15 seconds

  • Standing Quadricep Stretch
  • Sitting Hamstring Stretch
  • Standing groin stretch
  • Knee to Chest
  • Front Lunge Stretch
  • Sumo Squat

[edit] Training session 10

Date & Time; Thursday, November 7th, 2013 at 4:15 pm

Location: The Zone;

Group Members: Charlene & Cody


Notes for this workout: Today we will focus on upper body strength using various resistance training exercises.


[edit] Dynamic Warmup/Stretch

  • Shoulder Rotations
  • 10 Walking Lunges
  • 20 High Knees
  • 20 Jumping jacks
  • 12 Butt Kicks

Description: While jogging forward bring your left heel up behind your body and kick your butt, then on the next step with your right heel. Alternate.

Butt Kicks Image:Butt-Kicks.jpg Retrieved on November 4th, 2013 from http://www.healthydivaeats.com/healthy-diva-♥/doritos-win.html


  • Karaoke quick step

Description: Cross one leg over the other while moving laterally and then alternating front leg between steps.


Karaoke quick step Image:Karaoke_warmup.jpg Retrieved on November 4th, 2013 from http://www.golfdigest.com/golf-instruction/blogs/theinstructionblog


[edit] Station 1- Upper Body:

Flat bench dumbbell press 12-15 reps

Expected weight: 20 lbs

Note: 2 minute rest period between each set. Whole station (1 set), will be performed 3 times


Seated overhead dumbbell triceps extensions 12-15reps

Expected weight: 7.5lbs

Note: 2 minute rest period between each set. Whole station (1 set), will be performed 3 times


Seated Row Pull-backs 12-15reps

Expected weight: 40lbs

Note: 2 minute rest period between each set. Whole station (1 set), will be performed 3 times


Seated Overhead Press 12-15 reps

Expected weight: 15lbs

Note: 2 minute rest period between each set. Whole station (1 set), will be performed 3 times


Seated overhead press Image:Seated-Overhead_Press.jpg Retrieved on November 4th from http://wellb10.blogspot.ca/2013/04/im-pressing-arnold.html


[edit] Station 2- Core Strength

Alternating heel touches 20 reps, 3 sets

Upper body twists 12 reps, 3 sets

Exercise ball crunches 10-12 reps, 2 sets


[edit] Cool Down

  • 2 laps around the track (jog or speed walk) followed by static stretching
  • Each stretch will be held for 30 seconds
    • Standing Quadriceps Stretch
    • Standing Triceps Stretch
    • Sitting Hamstring Stretch
    • Standing Calf Stretch
    • Standing Chest/ Shoulder Stretch
    • Knee to Chest Stretch
    • Piriformis Stretch

[edit] Training session 11

Date: Friday, November 8th, 2013 at 12pm; Location: The Zone; Group Members: Paul & Cody

[edit] Warm-up:

  • On bike for 3 minutes

[edit] Circuit 1:

  • Skip 30 seconds
  • 20 squats into overhead press (8 pound dumbbells)
  • Skip 20 seconds
  • 15 squats into overhead press
  • Skip 15 seconds
  • 10 squats into overhead press
  • recovery lap around the track


[edit] Circuit 2:

Tabatta high knees. A tabatta exercise is performed with 20 seconds of high intensity exercise followed by 10 seconds of rest.

  • High Knees Tabatta Style for 2.5 Minutes total time.
    • 5 sets of 20 seconds high intensity and 5 sets of 10 seconds rest
  • recovery walk around the track

[edit] Circuit 3:

  • 20 jumping jacks
  • 15 Bicep curls into front raise (8 pound dumbbells)
  • 15 jumping jacks
  • 10 Bicep curls into front raise (5 pound dumbbells)
  • 12 jumping jacks
  • 8 Bicep curls into front raise (8 pound dumbbells)
  • recovery walk around the track

[edit] Circuit 4:

Ab Exercises

  • alternating heel touches - 20 reps
  • superman - 12 reps
  • toe touches - 12 reps
  • bicycle crunches - 24 reps
  • upper body twists - 20 reps while holding an 8 pound dumbbell

[edit] Cool Down

  • Static Stretching
  • Note stretches will be held for 30 seconds
    • Standing Quadricep Stretch
    • Standing Triceps Stretch
    • Standing Hamstring Stretch
    • Sitting Hamstring Stretch
    • Standing Chest/ Shoulder Stretch
    • Sumo Squat

[edit] Training session 12

Date: Tuesday, November 12th, 2013 at 4:15pm; Location: The Zone; Group Members: Paul & Cody

[edit] Warmup:

  • 3 minutes of static low intensity on spin bike


[edit] Station 1:

Cardio interval training

  • 1:3 ratio (30 seconds of high intensity burst, followed by 1:30 minutes of low intensity static speed)
  • 2 sets (each set consisted of 4 burst/cooldown reps, each set roughly 8 minutes)
  • total of ~16 minutes of interval training


[edit] Station 2: Body weight interval training

exercise 1: jump squats

  • 1:1 ratio (30 seconds of jump squats, 30 seconds break)
  • completed 4 sets

Exercise 2: Push ups

  • 1:1 ratio (30 seconds of push ups, 30 seconds break)
  • pushups executed on knees
  • completed 4 sets

Exercise 3: exercise-ball crunches

  • 2:1 ratio (30 seconds of crunches, 15 seconds break)
  • completed 5 sets

Exercise 4: rotating Ski-squats

  • 1:1 ratio (30 seconds of ski-squats, 30 seconds break)
  • completed 4 sets

Note: ~3 minute break was given to client between each new exercise

[edit] Cool down:

  • 2 laps around the track
  • Static Stretching - Hold each stretch for 30 seconds
    • Standing quadriceps stretch
    • Standing calf stretch
    • Standing hamstring stretch
    • Knee to chest stretch
    • Standing chest/shoulder stretch
    • Standing triceps stretch
    • Standing groin stretch

[edit] Training session 13

Date: Friday, November 15th, 2013 at 12pm; Location: The Zone; Group Members: Courtney & Cody

Warm-up:

  • 3 minutes step-ups

[edit] Circuit 1:

  • Jumping Jacks 30 seconds
  • 15 squats into overhead press
    • Expected weight 8 pound dumbbells each hand
  • Jumping Jacks 20 seconds
  • 12 squats into overhead press
    • Expected weight 8 pound dumbbells each hand
  • Jumping Jacks 15 seconds
  • 10 squats into overhead press
    • Expected weight 8 pound dumbbells each hand

[edit] Curcuit 2:

  • Jog around the track 2 times
  • On the straight aways do walking lunges (10 lunges each leg)

[edit] Circuit 3:

  • Bridging on an exercise ball perform a chest press
    • 15lbs dumbbells; 15 reps for the first 2 sets, then 12 reps for the 3rd set

Image:1109-dumbbell-press-ball.jpg Retrieved November 14th, 2013 from: http://www.womenshealthmag.com/fitness/dumbbell-chest-press-on-stability-ball

  • Sitting up onto ball perform bicep curls
    • 10lbs dumbbells; 15 reps for the first 2 sets, then 12 reps for the 3rd set

Image:Golf-strength-exercises-curls.gif Retrieved November 14th, 2013 from: http://www.free-online-golf-tips.com/additional-tips/golf-fitness-tips/golf-strength-exercises/#.UoUCYyjbxIA

[edit] Cool Down:

  • Static Stretching - Hold each stretch for 30 seconds
    • Standing quadriceps stretch
    • Standing calf stretch
    • Standing hamstring stretch
    • Knee to chest stretch
    • Standing chest/shoulder stretch
    • Standing triceps stretch
    • Standing groin stretch

[edit] Training session 14

Date: Tuesday, November 19th, 2013 at 12pm; Location: The Zone; Group Members: Courtney & Paul


[edit] Warm-up:

  • 3 minutes step-ups

[edit] Station 1:

  • Bicep Curls into Front Raise using 10 lbs dumbbells
    • 12 reps for 2 sets
  • Bicep Curls into Lateral Raise using 10 lbs dumbbells
    • 8 reps, 1 set

Lateral Raise Start by holding dumbbells in both hands at your side, raise your arms up to shoulder height and then release back down to your side. Repeat. Image:Isometric-lateral-raise-female-ex.jpg Retrieved Tuesday, November 19th from: http://www.womenshealthmag.com/fitness/isometric-lateral-raise?workout=21610

  • Triceps Extensions using a 15 lbs dumbbell, both arms at the same time
    • 12 reps for 2 sets, 10 reps for last set

[edit] Station 2:

Tabatta high knees. A tabatta exercise is performed with 20 seconds of high intensity exercise followed by 10 seconds of rest.

  • High Knees Tabatta Style for 2.5 Minutes total time.
    • 5 sets of 20 seconds high intensity and 5 sets of 10 seconds rest
  • recovery walk around the track

[edit] Core Workout

  • 20 Upper body twist while holding an 8 pound dumbbell
  • 12 Superman
  • 30 Second plank
  • 20 alternating heel touches
  • 12 toe touches
  • 24 bicycle crunches

[edit] Cool Down

  • Static Stretching - Hold each stretch for 30 seconds
    • Prayer Stretch
    • Sumo Squat
    • Knee to chest stretch
    • Standing quadriceps stretch
    • Standing calf stretch
    • Standing triceps stretch
    • Standing chest/shoulder stretch
    • Sitting hamstring stretch
    • Shoulder rotations (Circles)

[edit] Training Session 15

Date: November 21st at 4:15

Group members that attended: Charlene and Cooper

Note: Client was 12 minutes late

Note: Today's session will involve cardio and lower body strengthening

Note: Instead of doing each exercise twice in one lap we ran through all four exercises first then ran through them again. This was our clients legs wouldn't be to exhausted from doing back to back lunges and squats.


Warm up

  • light jog around the track


[edit] Circuit 1

30 minutes of cardio

  • Run/jog the track for 30 minutes
  • When client reaches the straight away (50m dash) they will perform the following;
  • Walking lunge
  • Side shuffling
  • High Knees
  • Alternating squat
  • Each lap you will perform the same exercise, so each one will be done twice for each lap around the track
  • Total of 5 laps including the warm up
  • In between side shuffling and high knees the client can walk one complete full lap for a recovery


Cool down

  • Walk the track immediately after the 5th lap


[edit] Circuit 2

Core Exercise

  • 10 alternating toe touches
  • 12 Upper body twist
  • 12 stability ball crunches
  • 10 supermans
  • 10 alternating toe touches
  • 12 Upper body twist
  • 12 stability ball crunches
  • 10 supermans


[edit] Cool Down

Static stretches;

  • Each stretch will be held for 30 seconds
    • Alternate sitting hamstring stretch
    • Standing Quadriceps Stretch
    • Alternate side lunge
    • Alternating front lunge
    • Piriformis Stretch
    • Sumo stretch
    • knees to chest
    • Standing calf stretch

[edit] Final Assessment

Date & Time Tuesday, November 26th, 2013; Location: the Zone; Group Members: Courtney & Paul

General information

Age: 28

Height: 5'4"

Weight: 204.8 pounds

BMI: 35.1

Image:Bmi-chart.gif Received November 27th, 2013 from: http://www.dietriffic.com/bmi-chart/

Warm up

3 Minutes on the treadmill


[edit] Strength Test

1 Repetition Maximum Dumbell Press

Equipment

  • Two equal dumbell weights - A flat bench


Procedure

1. Have a spotter standing behind the client

2. Have the client warm up with a light resistance (just the bar or if to heavy with free weights) do 5-10 reps with desired weight

3. Then give a 1 minute rest period

4. Estimate a warm-up load that will allow the client to complete 3-5 reps by adding 5-10% weight increment from the warm up

5. Have a 2 minute rest period

6. Estimate a near-maximum load that will allow the client to complete 2-3 reps by adding an addiotnal 5-10% weight increase form the previous step

7. Have a 3 minute rest period

8. Make an additional load increase of another 5-10%

9. Instruct the client to do a 1RM

10. Divide the 1RM value by the clients body weight to determine relative strength

11. Compare relative strength values

Note: Client was not confident enough to use the barbell, so we used dumbbells instead.


1 Repetition Maximum Squat


Equipment

  • Adjustable barbell and weight plates that allow resistance increments - Easy curl bar

Procedure

1. Have a spotter standing beside the client

2. Have the client warm up with a light resistance (just the bar or if to heavy with free weights) do 5-10 reps with desired weight

3. Then give a 1 minute rest period

4. Estimate a warm-up load that will allow the client to complete 3-5 reps by adding 5-10% weight increment from the warm up

5. Have a 2 minute rest period

6. Estimate a near-maximum load that will allow the client to complete 2-3 reps by adding an additional 5-10% weight increase from the previous step

7. Have a 3 minute rest period

8. Make an additional load increase of another 5-10%

9. Instruct the client to do a 1RM

10. Divide the 1RM value by the clients body weight to determine relative strength

11. Compare relative strength values

Note: Client was not confident enough to use the barbell, so we used a EZ- curl bar to complete the 1RM. It was less intimidating for her.

[edit] Plank

Equipment

  • Mat and stop watch

Procedure

1. Have the client lie on the mat

2. When they are ready, have them go up so their on their toes and elbows are on the mat.

3. Have the client hold the plank for as long as they can (remembering to look at form bellybutton to spine, and butt down)

3. Record their time


[edit] Balance Test

Modified Stork Stand

Procedure

1. Have client stand on one leg with other foot placed flat on the leg between the knee and the ankle

2. Client should hold this position for as long as possible, not wavering from side to side or front to back, or losing balance

3. Have the client go up on the ball of their foot, and hold it for as long as they can

4. Repeat on the other leg

5. Compare time results with the normative values

Note: We didn't have our client go up on the ball of her foot, as she was very unstable to start off with. For safety reasons we thought this modification would be for the best.


[edit] Flexibility

Sit and Reach Test

Equipment

  • Yardstick or sit and reach box
  • Tape
  • Measuring Tape

Procedure

1. Have the client warm up and perform some stretches

2. Test should be done without shoes

3. Place the yardstick on the floor and place tape across the yardstick over the 38cm mark.The client then sits with the yard stick between the legs, extending the legs at right angles to the taped lines. the heels should touch the tape, or with the use of a sit and reach box the heels should be placed flat against the edge of the box.

4. Have the client slowly reach forward with both hands and fingers over top of each other

5. The score is the most distant point reached. Client has 3 trials

6. Compare the results using the Norms Table


[edit] Cardiovascular Test

YMCA Step Test

Have the client step up and down for 3 minutes, and measure HR recovery responses immediately after test.


Equipment

  • 12 inch step bench or box
  • Metronome set at 96 beats/min
  • Stop watch


Procedure 1. For the client to get comfortable with the tempo of the metronome have them listen to the beat before starting

2. Have the client step up and down to the metronome(should workout to 24 steps per minute)

3. Have client continue stepping for 3 minutes

4. Immediately after the final step measure the clients HR for 10 seconds (then multiply it by 6)

5. Compare the one minute recovery HR value to the normative values

[edit] Cool down

  • Light jog around the track

Followed by static stretches

  • Each stretch will be held for 15 seconds
    • Static stretches - Each stretch is held for 30 seconds
    • Standing Quadriceps Stretch
    • Standing Triceps Stretch
    • Sitting Hamstring Stretch
    • Standing Calf Stretch
    • Standing Chest/ Shoulder Stretch
    • Knee to Chest Stretch
    • Piriformis Stretch

[edit] Final Assessment Results

Strength Test

1 Repetition Maximum Dumbbell Press = 80 pounds total

Image:Bpnorms.pdf

  • Our client scored in the 50 percentile for her 1RM dumbbell press

Note: Click link and then click the adobe picture to see normative values chart

1 Repetition Maximum Squat = 80 pounds

Image:Squat maximum 2.pdf Received November 27th, 2013 from: http://strengthlevel.com/table.php?gender=female

Note: Click link and then click the adobe picture to see normative values chart

  • Our client scored untrained for her 1RM squat test

Plank = 64 Seconds

Balance Test

Stork Stance

Left leg = 57 Seconds

Right leg = 2 Minutes and 16 Seconds

Note: Our client performed a modified stork stance, so we compared her initial results with her final results - we could not compare her to the normative values


Flexibility test

Sit and Reach =

attempt 1: 22"

attempt 2: 23.5"

attempt 3: 23"

Image:Flexibility tests sit reach.gif Received November 27th, 2013 from: http://www.sport-fitness-advisor.com/flexibilitytests.html

  • Our client scored between the 90th and 99th percentile for flexibility


Cardiovascular Test

YMCA Step Test = 180 beat/min

Image:3-minuteStepTestWomen.jpg Received November 27th, 2013 from: http://gameofhealth.com/the-seven-numbers-resources/fitness-test/3-minute-step-test

  • Our client scored less than very poor for her cardiovascular test

[edit] Final Assessment Discussion

Overall, J.K. did extraordinary in her final assessment performance, out performing even our expectations in most of the tests. Below is a brief outline of our expected goals for her, and what she achieved:

Strength test: We expected to increase our client's 1RM dumbbell press from 70lbs to 75lbs, 1RM squat from 60lbs to 70lbs, and endurance plank from 31 seconds to a minute. What she achieved, was increasing her 1RM dumbbell to 80lbs, 1RM squat to 80lbs, and endurance plank to a minute and 4 seconds. J.K. managed to exceed our expectations in all three tests, signifying our strength goal for her was met.


Balance test: We wanted to increase J.K.'s stork stance on both her left and right leg, which in initial testing was 44 and 43 seconds, respectfully, by 10 seconds. She managed to score an over-whelming score of 2 minute and 16 seconds on her right leg, and a still impressive 57 seconds on her left leg. She exceeded our expectations on both legs, proving our program goal for her balance testing was met, however, discrepancies can be made regarding the huge score difference between legs. Assessment error could have been made with making her do both leg tests back-to-back, with the error occurring provided she was tired for her left leg test for lasting so long on her right leg.


Flexibility test: Our client showed an incredibly amount of flexibility from initial testing, already scoring in the 70th percentile. Our program goal for flexibility was to maintain her current flexibility, however, she still managed to increase, scoring in the 90th percentile in her post assessment. Our goal of maintaining her flexibility was met, by incredible measures.


Cardiovascular test: In our initial assessment with our client, her cardiovascular test was the biggest eye catcher on areas to improve. With this in mind, our biggest goal coming into our meetings with our client, was to improve her cardiovascular fitness. Our goal was to increase her YMCA step-test score from 156 beats/min, to 146 beats/min. This goal was not met however, as our client's final assessment score increased to 180 beats/min. This test was the biggest concern we had coming off post assessment, as we feel there was an measurement error made when doing her post assessment. From observation, J.K. was completely tired after her initial cardiovascular test, but after her post assessment test, she wasn't even out of breath; she looked perfectly fine. How her beats/min was higher in post assessment, had to be caused by error.


BMI score: Another big focus we had going into our meetings with our client, was to lower her BMI score. We expected to lower her BMI from 35.4 to 33.6. We did manage to lower her BMI slightly, to a score of 35.1, however, our program goal was not met.

[edit] Take Homes for our Client

Tuesday, December 3rd at 9am; Location: Taro Hall; Group Members: Courtney and Charlene

  • On December 3rd We gave our client a folder full of exercises and stretches she can do, when she carries on without us. Our folder includes 4 separate parts. The first part is exercises that involve circuits, we included 8 circuits of high intensity cardiovascular workouts as well as, upper, and lower body strengthening. The exercises in these circuits require no equipment, so they can be done quick, easily, as well as anywhere. We asked our client if she wants to work out for a half an hour to pick 3 circuits to complete at a time, or 2 circuits as well as the core exercises. Part two of our folder consists of 3 circuits that involve upper and lower body strengthening with dumbbells. We separated these circuits so our client has the option of what she feels like doing, as well as lets her know equipment is involved in these specific circuits.The third part was a chart full of core exercises we had done with her, with a picture, description, as well as how many sets and reps the client is to do. The fourth and final part was a chart of the stretches we liked to cool down with, followed by the holding time, and a description of how to perform the stretches. Each section of the folder includes a description of every exercise, core strengthening, and stretch, as well as followed by a picture so our client knows how to properly execute each circuit.

[edit] Exercise Program Summary Chart

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