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5 minute walk 5 minute walk
-static stretching, focusing on lower limbs, holding each stretch for 30 seconds+Static stretching, focusing on lower limbs, holding each stretch for 30 seconds
Quad Stretch Quad Stretch
-- bend knee so your heal is pointed towards your gluts+- Bend knee so your heal is pointed towards your gluts
-- knees should be lined up +- Knees should be lined up
-- hold for 30 seconds, hold wall if necessary for stability+- Hold for 30 seconds, hold wall if necessary for stability
[[Image:Best-Quad-Stretches.jpg|thumb|none|alt text]] [[Image:Best-Quad-Stretches.jpg|thumb|none|alt text]]
Line 369: Line 369:
Calf Stretch on wall Calf Stretch on wall
-- flex foot against wall+- Flex foot against wall
-- straighten leg so toes are above heal+- Straighten leg so toes are above heal
-- hold for 30 seconds+- Hold for 30 seconds
[[Image:Calf_Stretch.jpg|thumb|none|alt text]] [[Image:Calf_Stretch.jpg|thumb|none|alt text]]
Line 379: Line 379:
Sitting Hamstring Stretch 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+- 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+- Lean forward over straight leg as far as possible
-- hold for 30 seconds+- Hold for 30 seconds
[[Image:seated_single_leg_hamstring_stretch_192__1.jpg|thumb|none|alt text]] [[Image:seated_single_leg_hamstring_stretch_192__1.jpg|thumb|none|alt text]]
Line 389: Line 389:
Glut Stretch Glut Stretch
-- lay on your back with one leg, bent, over the other leg (make a 4 with your legs)+- 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+- Pull the leg on the bottom as close to you as possible
-- hold for 30 seconds+- Hold for 30 seconds
[[Image:glute-stretch.jpg|thumb|none|alt text]] [[Image:glute-stretch.jpg|thumb|none|alt text]]
Line 399: Line 399:
Butterfly Groin Stretch Butterfly Groin Stretch
-- sit on the floor with a straight back+- 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)+- 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 - Put legs as close to the ground as possible
-- hold for 30 seconds+- Hold for 30 seconds
[[Image:016.jpg|thumb|none|alt text]] [[Image:016.jpg|thumb|none|alt text]]

Revision as of 20:48, 29 October 2013

Consult the User's Guide for information on using the wiki software.

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.

alt text
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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.

alt text
alt text

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.

alt text
alt text
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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.

alt text
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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.

alt text
alt text

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.

alt text
alt text

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

alt text
alt text

Calf Stretch on wall

- Flex foot against wall

- Straighten leg so toes are above heal

- Hold for 30 seconds

alt text
alt text

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

alt text
alt text

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

alt text
alt text

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

alt text
alt text

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

alt text
alt text

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.

alt text
alt text

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

alt text
alt text

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

alt text
alt text

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

alt text
alt text

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

alt text
alt text

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

alt text
alt text

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

alt text
alt text

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

alt text
alt text

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

alt text
alt text

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

alt text
alt text

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

alt text
alt text

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.

alt text
alt text

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.

alt text
alt text

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.

alt text
alt text

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:

Image:Disolates.PNG

Retrieved October 25th from https://www.google.com/search?q=desolates&source=lnms&tbm=isch&sa=X&ei=tQBrUumTF8nW2gXTrYFo&ved=0CAcQ_AUoAQ&biw=1571&bih=676&dpr=0.87#q=dislocates+stretch&tbm=isch&facrc=_&imgdii=_&imgrc=_CwIEY1RXu4mgM%3A%3ByKcZ1RmC4cUoNM%3Bhttp%253A%252F%252Fwww.t-nation.com%252Fimg%252Fphotos%252F2012%252F12-731-02%252Fshoulder-dislocation-stretch.jpg%3Bhttp%253A%252F%252Fwww.t-nation.com%252Ffree_online_article%252Fmost_recent%252Fa_surefire_way_to_learn_the_snatch%3B640%3B360

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:

Image:Arm_circles.PNG

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

Image:Childs_pose.PNG

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

Image:Egals_pose.PNG

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

Leg Raises, 10 reps

Plank, no additional weight, 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

Workout Number 7

October 28th, 9:30am Danielle and Rachel at the Zone

Warm Up

- 5 minutes on the treadmill

- Static stretching of major lower body

Lower Extremity Resistance Training

Hamstring Curls

- 50 pounds, 12 reps, 3 sets

Leg Extension

- 50 pounds, 12 reps, 3 sets

Leg Press

- 90 pounds, 12 reps, 3 sets

Leg Adductor

- 70 pounds, 12 reps, 3 sets

Leg Abductor

- 50 pounds, 12 reps, 3 sets

Calf Raises

- 50 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 extremities

- Quad stretch

-Glut Stretch

- Calf stretch

- Hamstring stretch

Notes

- Trying to increase weight and motivation

- Was able to increase weight

- Leg extension - did 50lbs for 7, then lowered to 40lbs. After adjusting the machine, went back to 50lbs and completed the rest of the 3 sets

- Leg Press - moved up to 100lbs, completed the rest of the 3 sets

- Calf Raises - did 60lbs instead of 50lbs for 3 sets of 12 reps

- Squats and lunges - 3 sets of 15 instead of 12

- She was able to complete more than she expected

Workout Number 8

October 30th, 6:00pm Alicia and Tanner at the Zone

Warm Up

- 5 minutes on treadmill

- Full body dynamic stretches

- Arm Circles

- Scap pushups

- Chest (dynamic arm swings)

- Reach across squeeze

- Dislocates

Circuit Training

- 45 seconds on each, using a resistance band, active rest for 2 laps

Chest Press

Image:Chest_press.PNG

- Wrap the band around something stable such as a door

- Hold the handles with both hands

- Squeeze the chest, pressing the arms outward( do not lock elbows)

- Lower arms

- Make sure palms are facing each other

Seated Row

Image:Seated_row.PNG

- Sit on a ball with feet shoulder width apart and firmly planted on the floor

- Flex knees to 90 degrees

- Wrap the band around something stable such as a door

- Hold the handles with both hands

- Keep palms facing in with arms out in front of you

- Bend elbows to 90 degrees

- Pull the elbows back towards the shoulder blades( you should feel them squeezing together)

- Make sure to keep your arms parallel to the ground

External Rotation

Image:Exteneral_rotation.PNG

- Wrap the band around something stable such as a door

- Hold band with one arm

- Start with your arm in front of you, elbow bent to 90 degrees

- Rotate the forearm to one side

- Do not go past 45 degrees

- Do not swing the arm( keep it fixed )

- Repeat with other arm

2 laps

Wall Push Ups

Lateral Raises

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- Stand with feet hip-width apart

- Place resistance band underneath both of the feet

- Engage the core

- Slowly raise both arms to shoulder height

- Slowly lower arms back down to side

- Make sure to keep the arms straight and palms facing in

Shoulder Press

Image:Shoulder_press.PNG

- Place band under both feet

- Stand with arms bent at your side

- Raise your fists to shoulder level

- Slowly raise( extend) arms above your head

- Bring arms down

- Do not lock elbows

2 laps

Rear Deltoid Flies

Image:Rear_deltoid_flies.PNG

- Stand with feet flat and on top of the resistance band( can tie over shoe for additional safety)

- Slight bend in the knee, bending at the hips

- Keep head up and back flat

- Pull the band to each side of your body

Bicep Curls

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- Stand with arms at side

- Hold elastic band with one hand

- Move the arm up toward the body( make sure to bend the elbow)

- Keep arm close to your body with palms facing up

- Repeat with other arm

Tricep Extensions

Image:Triceps_extension.PNG

- Stand with arms shoulder width apart with at your side

- Hold the exercise band with both hands

- Extend the arms( trying to straighten out the elbows)

- Slowly return

- Do not lock elbows

2 laps

Cool Down

- Static stretching

- 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

- 2 laps around track

Notes

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