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| October 23rd, 2013 @ 6:00 Rachel & Tanner | October 23rd, 2013 @ 6:00 Rachel & Tanner | ||
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| - Skipping/ Running for 5 mins | - Skipping/ Running for 5 mins | ||
Revision as of 14:32, 26 October 2013
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Contents |
Getting started
Group 7
Group Members
1. Tanner Wilson
2. Steven Zwygers
3. Danielle Panethere
4. Alicia Colangelo
5.Rachel Gray
Initial Consult Questions and Answers
Friday, September 27 4:30pm Danielle Panethere, Alicia Colangelo
Q: We would like to compare norms between people your age, what is your age?
A: Age 19
Q: What is your previous experience with physical activity/exercise?
A: Part of varsity fencing team at Brock, does not compete, fencing for 9 years, occasionally works out at Brock zone
Q: What brought you to sign up for this program?
A: Debbie Cross worth told her about it, wants be more familiar with gym and better her overall physical shape
Q: What are your exercise goals for this semester?
A: Cardio for stamina, run the 5K Warior Dash in July, work on upper body strength for fencing, core and leg conditioning, toning
Q: Do you have any previous or current injuries/disabilities?
A: Sometimes inflammation in right knee, previously sprained ankle, did not see medical professionals for either
Q: Do you take any medications that could affect exercise?
A: Iron supplement
Q: Do you have any allergies?
A: No
Q: What activities do you enjoy?
A: Jumping rope, elliptical, treadmill
Q: Are you open to trying new activities?
A: Yes, wants to try Zumba and spin class
Q: What activities do you dislike?
A: Pull ups
Q: How often would you like to train per week?
A: 3 times a week
Q: How do you want to be contacted and contact us?
A: Cell phone
Q: What are your interests and hobbies?
A: Fencing, reading, tumbler, walks 1-3 hour, volunteering at youth university programs
Q: What are your strengths and weaknesses?
A: Improvement in organization, upper body strength, strengths are being consistent at walks and fencing
Q: Do you have any concerns?
A: No concerns
Q: Do you like participating in physical activity?
A: Most of the time as a stress reliever
Q: Par-Q
A: Complete
Initial Assessment
Wednesday, October 2nd 6:00pm Steven Zwygers, Tanner Wilson
Warm up
Skipping (2 -3 mins)
Dynamic Stretching
- Knee ups
- Butt Kicks
- Lunge into Quadricep Stretch
- Squat into knee hugs
- Arm Circles
Strength Test
Push up Test
--> In prone position on the floor, place hands flat on the floor at shoulder height. Abduct the shoulder so the upper arm is parallel with the floor and elbows are bent at 90 degrees. Begin by lifting body, keeping back straight with butt and knees on the floor. Lift to full extension of the elbow without locking the joint, and then lower back to ground without actually putting any weight back on the floor. Repeat as many times as possible in 1 minute.
Amount of push ups completed from knees in 1 minute: 10
Therefore, according to the table below, the client falls into the category "below average" for her age group.
Table I: PUSH UP TEST NORMS FOR WOMEN
Age Excellent Good Above Average Average Below Average Poor Very Poor
17 - 19 >35 27 - 35 21 - 17 11 - 20 6 - 10 2 - 5 0 - 1
20 - 29 >36 30 - 36 23 - 29 12 - 22 7 - 11 2 - 6 0 - 1
30 - 39 >37 30 - 37 22 - 30 10 - 21 5 - 9 1 - 4 0
40 - 49 >31 25 - 31 18 - 24 8 - 17 4 - 7 1 - 3 0
http://www.topendsports.com/testing/tests/home-pushup.htm
Sit up Test
--> In supine position on the floor, bend knees to 90 degrees and keep palms of the feet flat on the floor. Allow instructor to stand on or hold feet to the ground. Cross both arms across the chest with shoulders abducted to 90 degrees. A full sit up consits of the up phase to where the elbows touch the knees and then back down to the floor.
Amount of sit ups completed in 1 minute: 26
Therefore, according to the table, below the client falls into the "below average" category for her age group.
Table II: SIT UP TEST NORMS FOR WOMEN
Age Excellent Good Above Average Average Below Average Poor Very Poor
18 - 25 >43 37 - 43 33 - 36 29 - 32 25 - 28 18 - 24 <18
26 - 35 >39 33 - 39 29 - 32 25 - 28 21 - 24 13 - 20 <13
36 - 45 >33 27 - 33 23 - 26 19 - 22 15 - 18 7 - 14 <7
46 - 55 >27 22 - 27 18 - 21 14 - 17 10 - 13 5 - 9 <5
http://www.topendsports.com/testing/tests/home-situp.htm
Manual Muscle Testing
All the exercises in the Manual Muscle Testing were completed with no outstanding issues.
Balance Test
Y excursion Balance Test
--> Begin by marking out a Y on the floor with tape. Instruct the client to stand with one foot on the very mid point of the Y facing the single straight peice of tape. The client will then proceed to reach forward as far as possible without losing balance and tap the tape without putting any pressure on the reaching leg. Continue with 3 tries at each line and record distance.
Right Foot Reach:
Back Right 45 degree angle - 102cm
Back Left 45 degree angle - 75cm
Straight forward reach - 91cm
Left Foot Reach:
Back Right 45 degree angle - 75cm
Back Left 45 degree angle - 85cm
Straight forward reach - 93cm
Flexibility Test
Sit and Reach
--> Placing feet flat against a box and knees flat on the floor instruct the client to reach forward as far as possible without letting their knees come up off of the floor. Ask them to hold their final distance for atleast 3 seconds so that there is no "bouncing" effect that could scew the results. Record the 3 trials.
3 Attempts for the sit and reach flexibility test:
Attempt 1 - 26cm
Attempt 2 - 30cm
Attempt 3 - 30cm
TABLE III. FLEXIBILITY CATEGORIES FOR WOMEN
Age Excellent Very Good Good Average Fair Poor
18-20 44-53+ 34-43 24-33 16-23 8-15 <8
http://www.topendsports.com/testing/norms/sit-and-reach.htm
Cardiovascular Test
Rockport walk test
Age: 19
Weight: 176.4lbs
Laps: 8 x 200m track
Time: 14:37
Heart Rate: 132bpm
Estimated VO2max(ml.kg.min)= 132.853 - (0.0769 x weight) - (o.3877 x age) - (3.2649 x time) - 0.1565 x HR)
Estimated VO2max(ml.kg.min)= 132.853 - (0.0769 x 176.4) - (o.3877 x 19) - (3.2649 x 14.37) - 0.1565 x 132)
Estimated VO2max(ml.kg.min)= 132.853 - 13.57 - 7.37 46.92 - 20.66
Estimated VO2max(ml.kg.min)= 44.33 ml.kg.min
Therefore according to the chart below the client falls into the category of "good" for her age group.
TABLE IV. AEROBIC FITNESS CATEGORIES FOR WOMEN
Fitness Category VO2max (ml·kg·min)
Age Excellent Very Good Good Average Fair Poor Very Poor
18-20 >53 53-48 47-43 42-38 37-33 32-28 <28
21-25 >50 50-46 45-42 41-36 35-32 31-27 <27
26-30 >48 48-44 43-40 39-35 34-31 30-26 <26
Table derived from graphs in Shvartz, E., & Reibold R.C. (1990). Aerobic fitness norms for males and females aged 6 to 75 years: A review. Aviation, Space, and Environmental Medicine 61, 31-11.
Cool Down
- 2 cool down laps around the track - Static Stretching (hamstrings, quadiceps, gastrocnemius, triceps, abdominals)
Notes
- add in notes from assessment
SMART Goals
•Improve cardio in order to run 5 km without rest by the sixth week. Cardio training twice a week, with one day per week designated to running. Also, resistance training to increase muscular endurance in lower limbs by doing by 3 sets of 12 reps.
•Improve upper body muscle strength to do 15 push-ups or more in 1 minute (on knees) by the sixth week. Strength training twice a week. This will make her average based on the norms for her age
•Improve balance by working on core once a week to be able to do 33 or more sit-ups by the sixth week. This will make her above average based on the norms for her age
•Increase flexibility by warming up using dynamic stretching and static stretching as part of the cool down; holding each stretch for 30 seconds. We will measure this during a sit and reach test. The goal is to increase by 3 to 5 cm by the sixth week.
Workout Number 1
October 7th at 9:30am, Alicia and Danielle at the Zone
Warm up
5 minutes on treadmill, walking with and without incline
5 minutes of dynamic stretching, focusing on lower limbs.
Lower Limb Resistance Training (x3)
Leg Press: 80-85 pounds, 12 reps
- Sit down on the machine and place your legs on the platform directly in front of you at a with your feet shoulder width apart.
- Press the platform in order to move your seat backwards all the way up, until your legs are fully extended in front of you. Make sure that you do not lock your knees.
- Slowly lower the seat until your upper and lower legs make a 90-degree angle.
- Repeat for the recommended amount of repetitions.
Leg Extension: 40-45 pounds, 15 reps
- Sit on the machine with your legs under the pad and your hands holding the side bars.
- Using your quadriceps, extend your legs
- Slowly lower the weight back to the original position
- Repeat for the recommended amount of repetitions.
Hamstring Curl: 35-40 pounds, 15 reps
- Lie face down on the hamstring curl machine with the pad of the lever on the back of your legs.
- Keeping the body flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine.
- Curl your legs up as far as possible without lifting the upper legs from the pad.
- Bring the legs back to the initial position.
- Repeat for the recommended amount of repetitions.
Squats, without additional weight, 12 reps
- Position your legs using shoulder width apart with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back.
- Slowly lower bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Make sure your knees do not go past your toes.
- Begin to raise by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
Lunges, without additional weight, 10 reps each leg
- While standing straight, step forward with one foot, approximately two feet in front of you.
- Lower your upper body down, while keeping the torso upright and maintaining balance. Make sure your knee does not go past your toe.
- Using mainly the heel of your foot, push up and go back to the starting position.
- Repeat for the recommended amount of repetitions.
Calf Raises, 40 pounds, 15 reps
- Sit on the machine and place the balls of your feet securely on the foot pad with your heels extended off.
- Push the seat up by extending your legs. The knees should be kept with a slight bend; never locked.
- Raise your heels by extending your ankles as high as possible and flexing your calf.
- Slowly go back to the starting position by lowering your heels as you bend the ankles until calves are stretched.
- Repeat for the recommended amount of repetitions.
Cool Down
5 minute walk
static stretching, focusing on lower limbs, holding each stretch for 30 seconds
Quad Stretch
- bend knee so your heal is pointed towards your gluts
- knees should be lined up
- hold for 30 seconds, hold wall if necessary for stability
Calf Stretch on wall
- flex foot against wall
- straighten leg so toes are above heal
- hold for 30 seconds
Sitting Hamstring Stretch
- extend one leg, while the other leg is in a "V" shape, with foot of "V" leg lines up with the knee of the extended leg
- lean forward over straight leg as far as possible
- hold for 30 seconds
Glut Stretch
- lay on your back with one leg, bent, over the other leg (make a 4 with your legs)
- pull the leg on the bottom as close to you as possible
- hold for 30 seconds
Butterfly Groin Stretch
- sit on the floor with a straight back
- bend your knees and point them outward both ways so you make two "V's" (one with each leg)
- Put legs as close to the ground as possible
- hold for 30 seconds
Notes
- Completed leg press using 80 pounds, 12 reps, 3 sets
- Completed leg extensions using 40 pounds, 12 reps, 3 sets. By the third set she was beginning to fatigue, so we lowered it to 30 pounds
- Completed hamstring curls using 40 pounds, 12 reps, 3 sets
- Struggled with squats and lunges. Goal was to do 20 but could only do 10. Completed 3 sets of 10 reps
- Completed calf raises, 40 pounds, 2 sets
- Keep weights, reps, and sets the same for next week
- Based on her initial testing, we found those weights to be an acceptable starting point, with the ability to increase or decrease if necessary.
Workout Number 2
October 9th at 6:00pm, Tanner and Steven
Warm up
- Skipping - 5 mins
- Dynamic Stretching of major upper body muscle groups
Upper Limb Resistance Training
Seated Chest Press: weight 3 sets of 10-15 reps
- Adjust the seat height. Grab handles at chest height, making sure that elbows are perpendicular with the floor at a 90 degree angle and have feet flat on the floor.
- Keep back and neck straight with back rest and have chest out in front and shoulders back.
- Push with chest muscles until arms are at full extension without being fully locked. Then back to starting position
- Repeat for the recommended amount of repetitions
Seated Row Machine: (weight) 3 sets of 10 - 15 reps
- Adjust seat to the correct height and adjust the chest pad for your correct reach (so that handles are at full reach).
- Take hold of the handles using a narrow grip (the handles closest to the middle
- Push chest out against the pad and keep abdominals tight to keep the back straight
- Exhale and pull the handles in towards you squeezing shoulder blades together .
- Slow and controlled allow arms to return to full extension without locking the elbows or touching weights back down
- Repeat for the recommended amount of repetitions.
Shoulder Press Machine: (weight) 3 sets of 10 - 15 reps
- Sit flat against back rest, adjust seat so that the handles are in line with your shoulders
- Hold onto the handles that are parallel with shoulders
- Keeping shoulders back and chest out push the weight up using shoulders and triceps and exhale
- Allow the arms to come back to where elbows are parallel to floor and 90 degree angle to forearms in a slow and controlled manor
- Repeat for the recommended amount of repetitions
Lat Pull Down: (weight) 3 sets of 10 - 15 reps
- Sit with knees placed underneath the padded bar with feet flat on floor and knees at a 90 degree angle.
- Reach up and grab the bar using a wide grip (around the bends in the bar)
- Keeping the chest out and back straight pull bar down just below the chin
- Slow and controlled, raise the bar back to starting position
- Repeat for the recommended amount of repetitions
Back Extensions: (Body weight) 3 sets of 10 - 15 reps
- Place feet flat on foot rest, with hips against pads. Pads should be placed right below the hip bone
- Cross arms at chest, slowly lower body down as far as comfortable without arching your back and bring yourself back up to starting position without hyper-extension
- Repeat for recommended amount of sets
Wall Push ups: Body Weight 3 sets of 15 reps
- Keep feet and knees together stand facing the wall a comfortable distance away
- Place hands on the wall fully extended away from body with shoulders perpendicular to the body
- Keeping abdominals tight and back straight inline with the entire body lower yourself towards the wall until elbows reach 90 degrees
- Exhale and push body away from wall until arms are fully extended but not locking the elbow joint.
- Repeat for recommended amount of repetitions
Cool Down
5 minute cardio cool down on elliptical
Static stretching of upper body muscle groups:
Standing Chest Stretch
- Place hand on wall turning body away from the outstretched arm until the stretch is felt (not to the point of pain)
- Hold stretch for 30 - 45 seconds and switch sides
Standing Middle Trap Stretch (posterior deltoid)
- Reach arm across the body and pull it with the opposite arm until stretch is felt in the mid back
- Hold stretch for 30 - 45 seconds and switch sides
Standing Tricep Stretch
- Reach arm over head and place hand between the shoulder blades, place other hand on the elbow and pull arm until stretch is felt in the back of the arm
- Hold stretch for 30 - 45 seconds and switch sides
Standing Overhead Lat Stretch
- Reach arm above body straight in the air and bend to the side until you feel a stretch in the side of the body
- Hold stretch for 30 - 45 seconds and switch sides
Kneeling Cat Stretch
- On all fours, push the lower back in the air until stretch is felt in lower back
- Hold stretch for 30 - 45 seconds
Notes
- Completed Seated Chest Press using; 40 pounds, 2 sets, 15 reps; 50 pounds, 1 set, 12 reps
- Completed Seated Rowing Machine using; 30 pounds, 1 sets, 15 reps; 50 pounds, 2 set, 15 reps
- Completed Shoulder Press Machine using; 10 pounds, 3 sets, 1st set 15 reps, 2nd set 11 reps, 3rd set 10 reps
- Completed Lat Pull Down using; 40 pounds, 1 set, 15 reps; 50 pounds, 2 sets, 12 reps
- Completed Back Extensions; Body weight, 1st set - 15 reps, 2nd set 12 reps, 3rd set 10 reps
- Completed Wall Pushups; 3 sets, 15 reps
Workout Number 3
October 11th at 2:30pm, Alicia and Steven at the Zone (Track)
Warm up
5 minutes walking
3 minutes of dynamic stretching
Running
Week One Running Outline
Run 1 minute
Walk 3 minutes
Run 1 minute
Walk 3 minutes
Run 2 minutes
Walk 5 minutes
Core (x3)
Sit-ups, no additional weight, 12 reps
- Lay on your back with your knees bent and you feet flat on the floor.
- Place your hands on the back of you head.
- While engaging the abdominals, slowly raise your head, neck and shoulder blades off of the ground.
- Make sure your chin does not bend towards your chest. You should be looking up to the ceiling.
- Slowly lower your shoulder blades, neck and head back down to the floor
- Repeat this until reps are complete
Leg Raises, 10 reps
- Lay on your back with your arms straight by your side and head on the ground.
- Slowly raise your legs until they reach a 90 degree angle with your body.
- Slowly lower them and repeat this until reps are complete.
Plank, no additional weight, 30 seconds
- Lay on your stomach, supporting your weight on your toes and your forearms. Elbows should be underneath your shoulders. Back should be flat and gluts should be aligned with your your back.
- Hold this position for 30 seconds.
Cool Down
5 minute walk
static stretching, focusing on lower limbs and abdominals, holding each stretch for 30 seconds
Quad Stretch
Calf Stretch on wall
Sitting Hamstring Stretch
Glut Stretch
Butterfly Groin Stretch
Cobra Stretch
- Lay on your stomach, place hands on the ground beside your shoulders, and push up creating and arch in your back.
- Lean your head back and push your chest out.
Notes
- Our client was able to complete the entire session as planned. We did not have to make any changes.
- She was able to complete the running sequence, and sit-ups without difficulty, however, she struggled completing the leg raises and plank.
Workout Number 4
October 21st, 9:30am Danielle and Steven at the Zone
Warm Up
- 5 minutes on the treadmill
- Static stretching of major lower body
Lower Extremity Resistance Training
Hamstring Curls
- 40 pounds, 12 reps, 3 sets
Leg Extension
- 40 pounds, 12 reps, 3 sets
Leg Press
- 80 pounds, 12 reps, 3 sets
Leg Adductor
- 60 pounds, 12 reps, 3 sets
Leg Abductor
- 40 pounds, 12 reps, 3 sets
Calf Raises
- 40 pounds, 12 reps, 3 sets
Squats and Lunges
- no additional weight
- 12 reps, 3 sets of each
Cool Down
- Walk around the track
- Static Stretches of lower extemities
Notes
- Needs to motivated to push herself such as adding more weight
- Struggles with lunges and squats but can complete task
- Completed all other aspects of workout with no problems
- Add more weight next leg day
- Said she was going on a run after the workout today
- Went on hike during the break
Workout Number 5
October 23rd, 2013 @ 6:00 Rachel & Tanner
Warm up
- Skipping/ Running for 5 mins
- Dynamic Stretching:
- Arm Circles
- Scap pushups
- Chest (dynamic arm swings)
- Reach across squeeze
- dislocates
Dislocates:
To do a this stretch:
-Stand with feet hip width apart and knees softly bent.
-Grab the pole( make sure to have arms gripped on the pole so they are shoulder width apart)
-More the pole backwards and forwards 20 times( make sure to keep arms straight and have a slight bend in the elbow).
Arm Circles:
Retrieved October 25th from http://www.rippednfit.com/fitness/the-15-minute-train-anywhere-workout/
To do this stretch:
-Stand with feet hip width apart and knees softly bent.
- Engage the arms and lift them out to the side( keep a slight bend in the elbows).
- Move the arms in small circles forward 20 times.
-Move the arms in small circles backward 20 times.
Upper Limb Resistance Training
Goal: 3 set 15 Reps
- Seated Chest Press (40-50 pounds)
- Seated Row Machine (50 pounds)
- Shoulder Press Machine (10 pounds)
- Lat Pull Down (50 pounds)
- Back Extensions (BW)
- Wall Pushups
Cool Down
- 5 min cardio on elliptical
- Static Stretching (30 seconds)
- standing chest stretch - did not feel stretch
- standing middle Trap Stretch
- standing tricep stretch
- standing overhead lat stretch
- kneeling cat stretch
- child's pose
- eagle arms
Child's Pose
To do this stretch:
-Kneel on the floor with arms at your side
- Drop your head to the floor
-Rest your hands at your side, palms up
- Lengthen the tailbone away from the back
-Hold this stretch for 20 seconds
-This stretch should be felt in the upper back and shoulders.
Eagle Arm
To do this stretch:
-Stand with feet shoulder width apart.
-Place left arm underneath arm.
-Bring palms in together so that they are touching.
-Gently push left arm against the right arm.
-Hold for 20 seconds.
-Repeat with opposite arms.
Notes
- Seated Chest Press (40-50 pounds)
First set 40lbs 15reps. Second set started at 40 and had to lower weight to 30 lbs 15 reps. Third set 30 lbs 15 sets.
- Seated Row Machine (50 pounds)
First set 40lbs 15 reps. Second set 50 lbs 15 reps.Third set 50 lbs 15 reps.
- Shoulder Press Machine (10 pounds)
First set 10lbs 15 reps. Second set 20lbs 15 reps.Third set 20 lbs 15 reps.
- Lat Pull Down (50 pounds)
First set 50 lbs 15 reps. Second set 50 lbs 15 reps. Third set 50 lbs 15 reps - Back Extensions (BW)
First set 15 reps. Second set 15 reps. Third set 15 reps.
- Wall Pushups
First set 15reps. Second set 15 reps. Third set 15 reps.
Workout Number 6
October 25th, 2:30pm Alicia and Tanner at the Zone
Warm up
5 minutes walking
3 minutes of dynamic stretching
Running
Week One Running Outline
Run 2 minute
Walk 1 minutes
Run 2 minute
Walk 1 minutes
Run 3 minutes
Walk 5 minutes
Core (x3)
Sit-ups, no additional weight, 12 reps
- Lay on your back with your knees bent and you feet flat on the floor.
- Place your hands on the back of you head.
- While engaging the abdominals, slowly raise your head, neck and shoulder blades off of the ground.
- Make sure your chin does not bend towards your chest. You should be looking up to the ceiling.
- Slowly lower your shoulder blades, neck and head back down to the floor
- Repeat this until reps are complete
Leg Raises, 10 reps
- Lay on your back with your arms straight by your side and head on the ground.
- Slowly raise your legs until they reach a 90 degree angle with your body.
- Slowly lower them and repeat this until reps are complete.
Plank, no additional weight, 30 seconds
- Lay on your stomach, supporting your weight on your toes and your forearms. Elbows should be underneath your shoulders. Back should be flat and gluts should be aligned with your your back.
- Hold this position for 30 seconds.
Cool Down
5 minute walk
static stretching, focusing on lower limbs and abdominals, holding each stretch for 30 seconds
Quad Stretch
Calf Stretch on wall
Sitting Hamstring Stretch
Glut Stretch
Butterfly Groin Stretch
Cobra Stretch
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