Main Page

From PEKN4P22 FWD03 2013 Group 07

Jump to: navigation, search

Group 7 Members:

Sarah Biggs, Tanner White, Katie Sellon, Brandon McGregor and Samantha Houston

Contents

[edit] Initial Consultation

Date: January 28th, 2014

Time: 12pm (noon)

Members: Katie and Sarah

Location: Walker Complex Cafeteria

1. What are your hobbies?

2. Do you have any kids?

3. How would you classify your job type? (Sedentary/Active?)

4. Do you have a dog?

5. Medical History?

  • Injuries?
  • Illness?
  • Medication?
  • Are you a smoker?

6. What is your current perceived stress level? (0-10)

7. Rating of current perceived physical health? (0-10)

8. What is your age? (need for certain normative testing scores)

9. What is your current fitness regime?

10. What is your preferred workout environment?

11. What are your likes and dislikes of working out?

12. What workouts do you enjoy and which don’t you like?

13. What is your workout experience/history?

  • What has caused you disengage from activity in the past?

14. What are two or three SMART goals you have for this program?

15. Motivation for working out?

16. What are your expectations of us?

17. Is there any other pertinent info that you think may help us?

18. What times are good for you to meet?

  • How many times per week?
  • How long for each session?

19. In case of emergency who should we contact?

20. How would you prefer we contact you?

[edit] Client Assessment

This assessment will take place on Monday February 3rd at 3:30pm with Samantha, Brandon and Tanner to record the results. Based on the answers to the previous questions, the following assessment will include a warm-up, dynamic stretching, endurance testing, strength testing, a flexibility test and static stretching.

[edit] Warm-Up

The warm-up will begin with walking two brisk laps around a 200m track located at the zone. This will ensure the client’s heart rate and core temperature has risen to increase muscle activity. With a warm-up, the body is preparing for the upcoming vigorous physical activity to prevent any injuries. While the client is walking, gait and postural stability can also be evaluated.

[edit] Dynamic Stretching

Once the client has finished their second lap around the track, the third lab will consist of dynamic stretching. This type of stretching will keep their heart rate up and prevent the body from cooling down before the endurance testing. The stretching will include:

Lunges:

- 10 forward lunges

- Alternating legs (5 each leg)

- 10 side lunges

- Alternating legs (5 each leg)

Butt Kicks:

- 10 total butt kicks while walking, taking a step in between each one

- Alternating legs (5 each leg)

High Knees:

- 10 total slow high knees with step in between

- Alternating legs (5 each leg)

[edit] Endurance Testing

To analyze the client's cardiovascular endurance, we will use the Cooper Test.

Cooper Test:

This test is a 12-minute walk or run using a 400m track to determine their VO2max. The zone track will be used, therefore each lap around the track equals 200 meters.

Client completed a total of 7 laps which totals 1400 meters. It was determined that our client has poor cardiovascular endurance for their gender and age using the following equation:

Equation: VO2 max (ml x kg-1 x min-1)

=(0.0268 x Distance) - 11.3

=(0.0268 x 1400) - 11.3

=37.52 - 11.3

=26.22 ml x kg-1 x min-1

The client's estimated VO2 max of 26.22 (ml x kg-1 x min-1) places her between the 10th and 20th percentile as seen in table 11.4 for her age and gender.

[edit] Strength Testing

10 Rep Maximum Bench Press

The client completed 21 repetitions of 30lbs. Using table 15.6 it is estimated that our client's 10 rep max bench press is 40lbs.

10 Rep Maximum Leg Press

The client completed 20 repititions of 100lbs. Using table 15.6 it is estimated that our client's 10 rep max leg press is 125lbs.

Maximum Plank Hold

The client will form a plank position and a stopwatch will be used to determine how long they can hold the position for. This will assess core strength.

A modified plank position was used since the client was unable to form a proper plank. Modified plank consisted of the knees being a basis of support instead of the toes. The client was able to hold the modified plank position for a total of 29 seconds.

[edit] Flexibility Test

To measure the clients hip and lower back flexibility, they will perform the YMCA sit-and-reach test as demonstrated below:

The client reached 16 cm past starting point of 86cm for a total of 102cm. When comparing the client's results to the norms in table 11.27, the client achieved the 80th for her gender and age.

[edit] Static Stretching

At the end of the assessment the client will perform some static stretching to cool down their muscles. They will be alternating these stretches across both sides of the body holding for about 10 seconds each.

Note:

Client had difficulty with the plank position, therefore the plank was modified to having her knees on the ground. The client also had difficulties with balancing and coordination, this was addressed by adding in testing into the first workout.

[edit] Smart Goals

[edit] Balance

By the completion of the program (6 weeks) we would like to increase the client's maximum stork stand balance from 40 seconds on a stable surface (floor) to 1 minute on an stable surface (right and left side). To work towards this goal, the client will be responsible for completing the stork stand at least once per week at the end of her at home workout. We will also incorporate forward and side lunges in the dynamic stretching (5 per leg), standing leg squats (12 reps, 3 sets) and single leg standing while flexing the hip (10 reps, 3 sets). This will increase balance demands throughout the workouts twice a week, to enhance the client's overall stability.

[edit] Cardiovascular Endurance

Within six weeks, we would like to increase the clients VO2 max into the 50th percentile. To reach this goal, the client would have to run an additional 240 metres in the time span of twelve minutes during the Cooper Test. We will work on cardio for 20-30 minutes, three times a week. Two of the cardio workouts will be performed on the zone track, the other workout will be at the client's home.

[edit] Core

Within six weeks, we will aim to increase the maximum plank hold to one minute in a modified position and/or 30 seconds for a full plank position. To achieve this goal, we will complete the maximum plank hold test twice weekly after each workout. In addition, we will include crunches (12 reps, 3 sets), penguin crunches (12 reps, 3 sets) and superman (12 reps, 3 sets) 2-3 times a week for ten minutes.

[edit] Muscular Strength and Endurance

In order to improve muscular strength and endurance we will work on weight training exercises 2-3 times a week for 20-30 minutes. Some examples of strength exercises include incline push-ups (10 reps, 3 sets), deadliest (12 reps, 3 sets), shoulder press (12 reps, 3 reps) and seated leg press (12 sets, 3 reps). WIthin six weeks, we will aim to increase the 10-repetition maximum bench press from 40lbs to 46lbs and the 10-repetition maximum leg press from 125lbs to 162lbs. These increases were determined by the lower end of ACSM's guidelines for safe weekly progression increments 2.5% and 5% for upper body and lower body respectively. We will work with body weight exercises, universal machines and free-weights in order to keep workouts variable. To improve both muscular strength and endurance we will alter loads and repetitions using a step loading approach.

[edit] Workout 1

Date: February 6th, 2014

Time: 3:30-4:45pm

Members: Brandon and Sarah

Location: The Zone & Track

Session Goal: Demonstrate to our client basic form and techniques that will be used throughout the training program, as well as exercises to target the SMART goals.

[edit] Warm-up

To warm-up our client we will be using the 200m track at the Zone and she will be joined by a member of our team. Our client will be alternating between walking a lap, and then jogging two laps. This will continue for 5 minutes. Then she will perform some dynamic stretch for 50m intervals. First interval will be high knees, then butt kicks, then walking lunges, then skipping.

[edit] Balance Test

Last week’s assessment session revealed some balance issues possessed by our client. We decided to include a balance test in order to have a baseline. We are going to be conducting the stork stand test.

[edit] Workout

We have created three miniature circuits which will each be run through three times before switching to the next one. One of our team members will be performing exercises with the client at all times. These will be performed in the stretching area located along the 200m track.


[edit] Core Circuit

Crunches (12 reps)

1. Assume a supine position on the floor

2. Flex the knees and place the feet on the ground

3. Place the hands at the sides of the head

4. Curl the torso until the upper back is off of the floor. Client should maintain a tucked or neutral and neck position

5. Keep the feet, buttocks, and lower back stationary at all times

6. After completing the crunch, allow the torso to uncurl back down to the starting position


“Penguin Crunches” (12 reps)

1. Assume a supine position on the floor

2. Flex the knees and place the feet on the ground

3. Keep arms straight at the sides of the body

4. Lift shoulders off of ground. Client should maintain a tucked or neutral and neck position

5. Rotate at the waist, touching finger tips to the outside of the foot on the same side of the body, then rotate to the opposite side. This is one rep

6. Keep the feet, and buttocks stationary at all times


Knee Plank (30 seconds)

1. Assume a prone position on the floor with the knees flexed, and ankles crossed

2. Place the hands on the floor, palms down, about 2 to 3 inches wider than shoulder-width apart and elbows pointed outward. Arms fully extended

3. Keep the body in a straight line and the knees in contact with floor

4. Hold this position stable without moving for the allotted time


After this circuit has been performed three times the client will run or walk a lap of the track, at her discretion, and when she gets to the stairs located on the track she will walk down them and then back up again.


[edit] Upper Body Circuit

Incline Push-up (12 reps)

1. Standing 3-4 feet away from the ledge under the window in the stretching area, lean forward so that hands are on the ledge. Body should form a 45 degree angle.

2. Palms should be down, about 2 to 3 inches wider than shoulder-width apart and elbows pointed outward, arms should be fully extended

3. Keep the body in a straight line and the feet in contact with floor

4. Lower the body, allowing the elbows to flex to a 90 degree angle if possible, try to get the chest to the window ledge if possible

5. Extend the arms returning to the beginning position


Shoulder Press (12 reps)

1. In a standing position, hold a 5lb dumbbell in each hand using a pronated closed grip

2. Raise dumbbells to collarbone height, with hands outside of the shoulders, elbows flexed

3. Lift weights up so that arms are fully extended

4. Slowly flex arms again returning to initial position


Curl and Squat (12 reps)

1. Stand with feet parallel and a 5lb dumbbell in each hand, using a supinated closed grip, knees slightly flexed

2. Flex the elbows to move the weights in an upward arc towards the shoulders

3. Keep the torso erect and the upper arms stationary and keep the knees in the same flexed position

4. Flex the elbows until they are 4-6 inches away from the shoulders

5. Allow the elbows to slowly extend back to the starting position

6. Allow the hips to slowly flex while keeping the torso-to-floor angle constant

7. Maintain a position with the back flat, and chest up and out

8. Keep the heels on the floor and knees aligned over the feet

9. Continue allowing the hips to flex until one of these three events first occurs: a. The thighs are parallel to the floor

b. The truck begins to round or flex forward

c. The heels rise off the floor

10. Extend the hips and knees at the same rate to keep the torso-to-floor angle constant

11. Maintain a position with the back flat, and chest up and out

12. Keep the heels on the floor and knees aligned over the feet

13. Continue extending the hips and knees to reach the starting position


After this circuit has been performed three times the client will run or walk a lap of the track, at her discretion, and when she gets to the stairs located on the track she will walk down them and then back up again.


[edit] Leg Circuit

Deadlifts (12 reps)


1. Stand with legs hip width apart and 5lb dumbbells in each hand using a pronated closed grip. Hands should be in line with hips

2. Begin bending at the waist and as the weights approach your knees begin to flex your knees as well. Knees should only bend to a maximum of 45 degrees

3. Continue bending at the waist until you can no longer bend any further

4. Begin rising up through the waist and as the weights pass the knees slowly extend the knees

5. As you reach the standing position, squeeze the glutes and push the hips slightly forward.

6. Return hips to a neutral position before beginning again


Calf Raise (12 reps)

1. Stand on the floor with feet hip width apart and hand on a ledge to assist in balance

2. Elevate up onto the toes

3. Then lower the heels through a full comfortable range of motion.

4. Try not to let heels touch the floor throughout the movements


Side Lunges (12 reps, 6 each leg)

(picture previously shown)

1. From a standing position, take an exaggerated step to the right with the right leg

2. The left and right foot should be in line at the heels

3. Bend the right knee while keeping the left leg straight

4. Imagine pushing your butt backwards and slightly to the right in order to keep the knee from coming over the toe

5. Driving off the outside of the right foot, return your right foot to the starting position

6. Repeat these actions to left, and continue alternating from right leg to the left leg until you have completed six reps on each side


After this circuit has been performed three times the client will run or walk a lap of the track, at her discretion, and when she gets to the stairs located on the track she will walk down them and then back up again.


[edit] Cool-Down

To begin the cool down the client will walk two laps of the track with a member of our team. Once back in the stretching area we will conduct a series of stretches.


Behind-Neck Stretch (30 seconds each side)

1. Stand erect and raise the right arm to position it next to the right side of the head

2. Flex the right elbow to allow the right hand to touch the back of the neck or upper back

3. Raise the left arm to grasp the right elbow with the left hand

4. Pull the right elbow toward (and behind) the head with the left hand (i.e increase shoulder abduction) until a stretch is felt

5. Repeat the stretch with the right hand grasping and pulling the left elbow


Pretzel Stretch (30 seconds each side)

1. Sit on the floor with the legs next to each other and extended away from the body

2. With torso upright, flex the right knee, cross it over the left leg, and place the right foot on the floor to the outside of the left knee

3. Twist the torso to the right to position the back of the left elbow against the outside of the right knee

4. Place the right palm on the floor 12-16 inches behind the hips

5. Keeping the buttocks on the floor, use the right knee to hold the left elbow stationary while twisting the head and shoulders to the right until a stretch is felt

6. Repeat the stretch with the left foot placed to the outside of the right knee and the right elbow against the outside of the left knee


Semistraddle (30 seconds on each side)

1. Sit on the floor with the right leg extended away from the body and the sole of the left foot against (or near to) the inside of the right knee

2. The outside of the left leg will be touching or nearly touching the floor

3. Keeping the back flat, lean forward at the hips and grasp the toes of the right foot with the right hand. If this is not possible, place the fingers as far down the shin as you can go

4. Pull the toes of the right foot toward the upper body as the torso is flexed toward the right leg until a stretch is felt

5. Repeat the stretch with the left leg extended away from the body and the sole of the right foot pressed against (or near to) the inside of the left knee


Upward facing dog pose (30 seconds)

1. Begin lying prone with hands under the shoulders, and elbows by the rib cage

2. Rise up by extending the arms until the elbows are straight, with the palms still flat on the ground

3. Lift the thighs and shins off the mat so that only the tops of the feet are on the floor

a. If this is not possible, then keep the legs on the ground


Child’s pose (30 seconds)

1. From upward facing dog, roll weight back onto the heels, so that butt is on top of the ankles. Tops of feet still on mat, and palms still on mat.

2. Arms should be fully extended out from the shoulders, with forearms off the mat.

3. Make sure shoulders are not scrunched up by the ears, the ears should be past the shoulders towards the elbows.


Notes:

- client was able to complete all exercises for the prescribed number of reps

- the workout took too long (something to consider for future meetings)

- last two circuits had to be reduced to two sets instead of three

- client had difficulty keeping back straight during squats, deadlifts and plank

- client was rolling to far over on ankle during side lunges

- client had a tendency to pull on neck and bring elbows in during sit-ups

- client had excellent flexibility during stretching session

- client was very sore after assessment phase and requested additional stretching

[edit] Workout 2

Date: Monday, February 10th, 2014

Time: 3:30-4:30pm

Members: Tanner and Katie

Location: Zone Track

Session Goal: This session will be focusing on the cardiovascular SMART goal to increase her VO2max by incorporating running intervals and endurance exercises.

[edit] Warm-up

To warm-up our client will be using a skipping rope and skip at a moderate and consistent pace for two minutes at the landing area off of the track, above the stairs. Next she will perform a sequence of dynamic stretches on the spot, ten squats, five lunges on each leg, ten arm circles each way (forward/backward). Then she will end off in a down ward dog pose and holding that for thirty seconds to acquire a full body stretch.

[edit] Workout

This workout is dedicated solely to target the clients cardiovascular endurance. The client will perform the cardiovascular workouts around the 200m track at the Zone. One of the trainers will be performing the endurance exercises with the client at all times in order to provide motivation and keep track of the time intervals. As well the client will constantly keep hydrated throughout this workout to achieve full performance.

[edit] Running Intervals

1. Run for two minutes at moderate to vigorous intensity

2. A brisk walk for one minute

Repeat this interval set for ten minutes.

[edit] Active Rest

1. Brisk walk down the stairs and back up

2. Perform ten jumping jacks.

- stand with feet together, knees slightly bent and arms at side

- jump while raising arms and separate legs to the side

- land on forefoot with legs apart and arms overhead

- jump again while lower arms and return legs to midline

- land on forefoot with arms and legs in original position and repeat

Repeat this interval set five times.

Repeat running interval set for another ten minutes

[edit] Plank Hold

Client will perform maximum plank hold in a modified position for 30 seconds. The client will repeat this 3 times with a 30 second rest in between each interval.

[edit] Cool Down

The client will perform a number of stretches that will be lead by one of the trainers.

Samson Stretch (30 seconds each leg)

Butterfly Stretch (30 seconds)

Pretzel Stretch (30 seconds each leg)

Upward facing dog pose (30 seconds)

Child's Pose (30 seconds)


Notes:

To start off the workout we wanted our client to skip using a skipping rope however, due to lack of coordination she did not feel comfortable in using the rope. We provided a modification for the client to rotate hands and forearms at the side of her body pretending to hold the rope while jumping. The client had complained about really tight quadriceps at the beginning of the workout, thus we had to monitor the cardiovascular work to make sure it was not to much strain on the quads in which she consistently told us they were holding up well. As well the client performed their max plank hold which was modified with her knees on the ground and received a time of 25 seconds, this is the new time to beat the next session.

[edit] Workout 3

Date: Wednesday, February 12th, 2014

Time: 3:30-4:30pm

Members Present: Samantha and Tanner

Location: Zone Track

'Session Goal: The following circuit workout will incorporate cardiovascular endurance with muscle strength and endurance by increasing the intensity and duration. The client will be provided with constant motivation in order to reach the SMART goals.

[edit] Warm-up

Complete 10 jumping jacks

Jog up the ramp of Ian Beddis gymnasium at a moderate pace

Complete 10 jumping jacks

Jog down the ramp of Ian Beddis gymnasium at a moderate pace

  • Repeat steps 1-3, two more times for a total of three rounds

[edit] Dynamic Stretching

(To be completed on the Ian Beddis stage, located behind court one)

1 length of butt kicks

1 length of high knees

1 length walking lunges

10 arm circles forward and backwards

[edit] Workout

[edit] Circuit 1

Station One:

5 burpees, alternate leg lunges to station two

Station Two:

10 modified push-ups, high knees to station three

Station Three:

15 body weight squats, crab walk to station four

Station Four:

20 sit-ups, bear crawl to back to station one

[edit] Circuit 2

Station One:

5 burpees, alternate leg lunges to station two

Station Two:

10 tricep extensions (10lbs dumbells), high knees to station three

Station Three:

Hamstring Ball leg curl (description follows), crab walk to station four

Hamstring Ball Leg Curl

1. Begin on the floor laying on your back with your feet on top of the ball.

2. Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.

3.Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.

4. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.

5. Return to the starting position.

Station Four:

20 supermans, bear crawl to station one

Repeat Both Circuits'

[edit] Cool-Down

Before beginning cool down complete max plank hold

Walk for two minutes

[edit] Stretching

Behind-Neck Stretch (30 seconds each side)

Pretzel Stretch (30 seconds each side)

Calf Stretch (30 seconds each side)

Quadriceps Stretch (30 seconds each side)

Semistraddle (30 seconds on each side)

Upward facing dog pose (30 seconds)

Child’s pose (30 seconds)


Notes:

Client was very tired after workout, continues to need extra motivation to push herself. Used an 8.8lbs (4kg) medicine ball for tricep extensions. She would like an additional at home workout for the weekend.

[edit] Workout 4

The client has a treadmill at home. This workout is to be completed on her personal time.

Session Goal: This workout will target the cardiovascular system, working towards of improving running endurance.

[edit] Warm Up

Walk on the treadmill at a speed of 4.5 miles/hour at an inline of 2.5 for 5:00 minutes

[edit] Work-out

Set the treadmill to an inline of 1.0 for the duration of the workout

Minutes 5:00-7:00, set speed to 4.5mi/hr

Minutes 7:00-9:00, increase speed to 5mi/hr

Minute 9:00-10:00, increase speed to 6mi/hr

Minutes 10:00-12:00, reduce speed to 4.5 mi/hr

Minutes 14:00-16:00, increase speed to 5mi/hr

Minute 16:00-17:00, increase speed to 6mi/hr

Minute 17:00-19:00, reduce speed to 4.5 mi/hr

Minute 19:00-21:00, increase speed to 5 mi/hr

Minute 22:00-23:00, increase speed to 6 mi/hr

If needed at any point during the workout reduce incline to 0.0

[edit] Cool-Down

Walk on the treadmill at 4.5 miles/hr at an incline of 0.0 for 5:00 minutes

Stretching

Behind-Neck Stretch (30 seconds each side)

Pretzel Stretch (30 seconds each side)

Calf Stretch (30 seconds each side)

Quadriceps Stretch (30 seconds each side)

Semistraddle (30 seconds on each side)

Upward facing dog pose (30 seconds)

Child’s pose (30 seconds)

[edit] Workout 5

Date: February 20th, 2014

Time: 3:30pm

Members: Sarah Biggs

Location: Zone Gym

This session was completed during reading week and 2 members were not able to attend.

[edit] Warm-up

To warm-up our client we will be using the 200m track at the Zone and she will be joined by a member of our team. Our client will be completing two laps walking at a moderate to fast pace. Then she will perform some dynamic stretch for 50m intervals. First interval will be walking lunges, quadriceps pulls, high kicks, and floor sweeps.

[edit] Workout

This workout will first target the cardiovascular endurance. The second part of the workout will target muscular strength and endurance through the use of the machines and weights in the Zone. One of our team members will be performing the endurance exercise with the client at all times on the 200m track. One of our team members will also be performing the same machine and weight exercises between our client’s sets to allow for a consistent rest period.

[edit] Cardiovascular Endurance

Track Intervals (15 Minutes):

The following calculations were used in order to assess the client's heart rate at 70% and determine the appropriate cardiovascular interval

Resting HR (RHR) = 78bpm in 60 seconds

Maximum Heart Rate (MHR) = 217 - (0.85 x age)

  • 217 - (0.85 x 45) = 179bpm

Heart Rate Reserve (HRR) = MHR - RHR

  • 179 - 78 = 101bpm

Calculations for the following percentage intervals:

VO2max = (VO2max% x HRR) + RHR

70% VO2max = (0.07x101)+78 = 149bpm

1. Run at 70% for 100m

2. Walk normally for 100m

3. Run at 70% for 100m

4. Walk normally for 100m

5. Continue alternating for 15 minutes

[edit] Muscular Strength and Endurance

Seated Chest Press (3sets/10reps/40lbs)

1. Use legs to push the weight to allow arms to get into starting position

2. Remove legs once arms are fully extended and bearing the weight

3. Bring arms slightly past a 90 degree bend while inhaling

4. Extend arms forward until arms are almost straight while exhaling


Seated Row (3sets/10reps/30lbs)

1. Use legs to push the weight to allow arms to get into starting position

2. Legs should be extended to 135 degrees

3. Bring arms all the way to the chest while exhaling

4. Extend arms forward until arms are almost straight while inhaling


Seated Leg Extension (3sets/12reps/30lbs)

1. Legs start at 90 degrees while inhaling

2. Legs extended out to 175 degrees while exhaling


Leg Curl (lying down) (3sets/10reps/30lbs)

1. Legs start at 170 degrees while inhaling

2. Flex legs until tibia is vertical while exhaling


Lat Pulldown (wide grip) (3sets/10reps/20lbs)

1. Arm extended at 170 degrees supporting the weight while inhaling

2. Bring the bar down to the upper chest while exhaling


Shoulder Press (3sets/10reps/20lbs)

1. Start arms at 90 degree bend while inhaling

2. Extend arms up to 170 degrees while exhaling


Standing Leg Squats (3 sets/10reps/bodyweight)

1. Standing with feet shoulder width apart and toes very slightly pointed outwards

2. Squat down till femur is parallel to the floor and not allowing knees past the toes while inhaling

3. Drive up to starting position maintaining technique and balance while exhaling

[edit] Cool-Down

To begin the cool down the client will walk two laps of the track with a member of our team. Once back in the stretching area we will conduct a series of stretches.

Behind-Neck Stretch (30 seconds each side)

Pretzel Stretch (30 seconds each side)

Calf Stretch (30 seconds each side)

Quadriceps Stretch (30 seconds each side)

Semistraddle (30 seconds on each side)

Upward facing dog pose (30 seconds)

Child’s pose (30 seconds)


Notes:

The track intervals were altered. Instead the client ran two laps of the track, and then walked one.

The weights had to be altered for two of the exercises, as they were either too easy or too difficult. They were as follows:

  • Shoulder press had to be decreased to 10lbs
  • Lat pull down was increased to 30lbs

The squats at the end of the workout were not performed. The weather was quite bad the day of the workout, and the client and myself were concerned about being pressed for time. So we chose to leave them out in order to ensure we had time to stretch and make it home before the weather worsened.

[edit] Workout 6

Date: Monday, February 24th, 2014

Time: 3:30pm

Members: Katie Sellon and Tanner White

Location: Zone Track

Session Goal: Concurrently work on cardiovascular and muscular endurance. We are aiming to keep our client working at a moderate level during our session to maintain muscular strength and improve overall fitness. We will be using a circuit style beginner metabolic workout to target full-body fitness.

[edit] Warm-up

Our warm up will consist of jogging at a moderate pace around the zone 200m track two times.

[edit] Work-out

Jog down and up the track stairs

Alternate leg lunges (10 per leg)

12 Bicep curls with 8lbs dumbell

12 Tricep extensions with 8lb dumbell

12 Shoulder press with 8lb dumbell

10 Wall touches

Repeat 3 times

[edit] Core

(as requested by client)

10 Penguin crunches per side

10 Supermans

10 Bicycle crunches per side

3 Swiss ball crunch

Repeat 3 times

[edit] Plank Hold

Perform unmodified plank hold for 1 minute

[edit] Cool Down

Speed walk once around the track

Stretching

Behind-Neck Stretch (30 seconds each side)

Pretzel Stretch (30 seconds each side)

Calf Stretch (30 seconds each side)

Quadriceps Stretch (30 seconds each side)

Semistraddle (30 seconds on each side)

Upward facing dog pose (30 seconds)

Child’s pose (30 seconds)

[edit] Workout 7

Date: Thursday, February 27th, 2014

Time: 3:30pm

Members: Katie Sellon and Tanner White

Location: Zone Track

Session Goal: The main focus of this lesson is to improve cardiovascular endurance. We will be completing a 15 minute run to act as a progress check for the 12 minute walk/run completed during the initial assessment. All laps will be recorded during the run, making note of the distance at the 12-minute mark to compare to the initial assessment results. We will also complete a plank workout to focus on core stability and target our core SMART goal to increase maximum plank hold to one minute. Finally, we will complete a yoga sequence to work on both whole body muscular endurance and flexibility.

[edit] Warm-up

For the warm-up, client will skip at a moderate and consistent pace for two minutes at one of the stretching areas around the zone fitness track.

Using 50m of the track, client will complete the following dynamic stretching:

5 butt kicks per side

5 high knees per side

5 forward lunges per side

5 tin mans per side

5 forward arm circles

5 backward arm circles

[edit] Work Out

[edit] Cardiovascular Endurance

15 minute jog

Client and one group member will jog around the track at a moderate pace for 15 minutes.

Rest Period

2 Minutes

Plank Tabata:

Client will hold the plank position for 20 seconds, followed by 10 seconds of rest for 8 rounds. Totalling 4 minutes.

Yoga Sequence

Will be instructed by a group member

[edit] Cool Down

The client will perform a number of stretches that will be lead by one of the trainers.

Samson Stretch (30 seconds each leg)

Butterfly Stretch(30 seconds)

Pretzel Stretch (30 seconds each leg)

Back Extension (30 seconds)

Child's Pose (30 seconds)

[edit] Workout 8

Date: Monday March 3rd, 2014

Time: 3:30pm

Members: Samantha Houston

Location: Zone & Track

Session Goal: As stated previously, we are continuously focusing on our client’s cardiovascular endurance. During the initial consultation, the client’s main goal was to be able to complete a 5-kilometer run. Therefore, we would like to keep improve the client’s endurance as well as muscle strength and endurance to give her the power to push through.

[edit] Warm-Up

Client will skip for 2 minutes to increase her heart rate

Dynamic stretching will b completed around the zone track

- forward lunges (5 per leg)

- side lunges (5 per leg)

- butt kicks (5 per leg)

- high knees (5 per leg)

- 5 forward arm circles

- 5 backward arm circles

[edit] Cardiovascular Endurance:

The client was asked to take her heart rate (HR) for 3 mornings previous to the workout in order to complete this type of exercise.

Resting HR (RHR) = 78bpm in 60 seconds

Maximum Heart Rate (MHR) = 217 - (0.85 x age)

  • 217 - (0.85 x 45) = 179bpm

Heart Rate Reserve (HRR) = MHR - RHR

  • 179 - 78 = 101bpm

Calculations for the following percentage intervals:

VO2max = (VO2max% x HRR) + RHR

  • 50% VO2max = (0.50x101)+78 = 130 bpm
  • 60% VO2max = (0.60x101)+78 = 139bpm
  • 70% VO2max = (0.07x101)+78 = 149bpm
  • 80% VO2max = (0.80x101)+78 = 159bpm
  • 90% VO2max = (0.90x101)+78 = 169bpm
  • 100% VO2max = (1x101)+78 = 179 bpm


First Interval:

1. Run at 70-80%

- 30 seconds

2. Run at 50-60%

- 20 seconds

3. Run at 80-90%

- 20 seconds

4. Run at 50-60%

- 20 seconds

5. Run at 90-100%

- 10 seconds

6. Run at 50-60%

- 20 seconds


Second Interval:

1. Run at 70-80%

- 35 seconds

2. Run at 50-60%

- 15 seconds

3. Run at 80-90%

- 25 seconds

4. Run at 50-60%

- 15 seconds

5. Run at 90-100%

- 15 seconds

6. Run at 50-60%

- 15 seconds

[edit] Muscular Strength and Endurance (2x):

Side Lunges with Windmill Arms

- stand with legs slightly past shoulder width

- arms parallel with the ground

- hold 5lb dumbbell in each hand

- bring left arm with dumbbell down to touch right foot

- bring left arm with dumbbell back to standing position

- bring right arm with dumbbell down to touch left foot

- continue for 10 reps (5 per side)

Rest for 30 seconds

Running Man

- start in push-up position

- bring right leg towards right arm

- return right leg to form push-up position

- bring left leg towards left arm

- continue with a fast pace for 10 reps (5 per side)

Rest for 30 seconds

Fly in Squat Position

- start in squat position

- hold 5lbs dumbbell in each hand

- start with weights close to the chest

- bring dumbbells out to the side of the body

- bring dumbbells back to the chest

- continue for 20 reps

Rest for 30 seconds

Superman

- 15 reps

[edit] Core Strength:

Plank hold

- client will try to beat their previous score in workout 7

[edit] Cool Down:

The client will perform a light jog at approximately 50% around the zone track once. Then she will perform several static stretches.

Note: Client was performing muscular strength and endurance exercises very well. Therefore the side lunges with windmill arms was increased to 20 reps and the superman was increased to 20 reps, both on the second set.

[edit] Workout 9

Date: Thursday, March 6th, 2014 @ 3:30pm.

Members: Sarah Biggs and Brandon McGregor

Location: Zone & Track

[edit] Warm-up

Our client will skip as her warm-up. While using a skipping rope the client will skip on two feet for one minute. The client will then skip side to side while keeping her feet together for 30 seconds. Next she will transition to a front to back skip while keeping both feet together. The client will then take a one minute rest. After the brief break she will begin to skip in a box shape in the clockwise direction for 30 seconds. The client will continue the same skipping pattern, but in the counter clockwise direction for the following 30 seconds. This is all done in the gymnasium hallway.

[edit] Workout Circuit

Working with a member of the team the client will alternate between running a lap and performing an exercise. Exercise will be performed until the team member completes running their lap of the 200m track. Will run through the circuit 2 -3 times followed by a cool down.

[edit] Tricep extensions in chair pose

- Sink down into a squat position, with butt back and knees over the toes

- Back is straight, with straight bend in the hips

- 5lb dumbbells are in each hand, elbows are beside the ribs, and hands are in front of the shoulders using a hammer grip

- Lower the hands as you extend the elbows, hands should end past the butt

- Only motion occurs at the elbow joint, knees stay bend and shoulders do not move through the entire exercise


Run one lap of 200m track


[edit] Forward lunges with bicep curl

Run one lap of 200m track


[edit] Supermans

- Lie prone on stomach with arms above head

- Lift arms and legs off the ground simultaneously, as high as is comfortable

- Lower down in a slow and controlled manner

- If this is too difficult, lift one arm and one leg at a time, ensuring you are lifting opposite arms and legs (i.e left arm, right leg)


Run one lap of 200m track

[edit] Toe touches

- Lie supine on back, with a ninety degree bend at the hip (body should be in an "L" shape)

- Crunch the upper body off the floor, and twist to reach the right hand to the left toe

- Slowly lower back down to the ground

- Crunch the upper body off the floor, and twist to reach the left hand to the left toe

- Slowly lower back down to the ground


Run one lap of the 200m track

[edit] Swiss ball chest press

- Position ball under the upper back, lift the hips up so that their is a straight line between shoulders and knees

- Hold 5lbs weights in each hand, elbows flexed, and arms horizontally abducted

- Extend the arms, weight should end up above the shoulder

- Lower weight back down to original position with control


Run one lap of the 200m track


Repeat circuit


Final lap should be walked twice, as a cool down

[edit] Stretching

For stretching, we will run through a sun salutation

Begin tall in mountain pose

Raise hands above head in prayer, arch the back slightly

Slowly fold forward to reach the hands to the floor

Raise up to place hands on the shins, with back flat, then lower back down

Place palms outside of the feet, and step back one leg at a time, until in plank

Lower down in a controlled manner with a chetoranga push-up

Flow up into cobra, or updog

Roll back onto heels into down dog

Roll back onto the wrists, placing feet back between hands, one at a time

Rise back up into tall mountain, hands in prayer above head

Bring hands back in front of heart

Repeat three times

[edit] Workout 10

Date: Workout was cancelled (see notes at bottom of workout)

Members: Katie Sellon and Tanner White

Session Goal: Improve functional fitness through resistance training

[edit] Warm-Up

Client will complete 25 jumping jacks to warm up

Dynamic stretching will be completed around the zone track

- forward lunges (5 per leg)

- side lunges (5 per leg)

- butt kicks (5 per leg)

- high knees (5 per leg)

- 5 forward arm circles

- 5 backward arm circles

[edit] Workout

[edit] Resistance Training

12 repetition/ 3 sets per exercise. Complete 1st set for all 3 exercises in the group before beginning the 2nd or 3rd set. Once all three sets are complete move onto 2nd grouping.

Group 1

Upper Body- Lateral-pull down (30lbs)

Lower Body-Leg Press (120lbs)

Core- Swiss Ball Pass

Group 2

Upper Body-Chest Press (45lbs)

Lower Body-Hamstring leg curl (40lbs)

Core- Dumbell dead lift (40 lbs)

Group 3

Upper Body- Bicep Curl (12lbs)

Lower Body- Abduction Leg Press (50lbs)

Core- Standing Oblique Crunch with weight (20lbs)

Group 4

Upper Body- Tricep Pull Down (20lbs)

Lower Body- Adduction Leg Press (50lbs)

Core- Seat row with resistance band

[edit] Cool Down

Speed walk once around the track

[edit] Stretching

Behind-Neck Stretch (30 seconds each side)

Pretzel Stretch (30 seconds each side)

Calf Stretch (30 seconds each side)

Quadriceps Stretch (30 seconds each side)

Semistraddle (30 seconds on each side)

Upward facing dog pose (30 seconds)

Child’s pose (30 seconds)

Notes:

This workout was cancelled the day of as the client came down with the stomach flu.

[edit] Workout 11

This treadmill workout will be completed at home by the client.

Session Goal: The workout goal for this session is to improve cardiovascular endurance. The client would like to work up to a 5km run as well as improve her running pace.

[edit] Warm-up

Walk at a slow pace (4.0mph) for five minutes.

[edit] Work-out

Run at a moderate/vigorous pace for 15 minutes. (5.0-6.5 mph). She will choose a level that feels challenging, but she able to hold a consistent pace for the entire 15 minutes.

Run at a moderate pace for an additional 15 minutes.

[edit] Cool-Down

Walk at a slow pace (4.0mph) for five minutes

[edit] Stretching

Behind-Neck Stretch (30 seconds each side)

Pretzel Stretch (30 seconds each side)

Calf Stretch (30 seconds each side)

Quadriceps Stretch (30 seconds each side)

Semistraddle (30 seconds on each side)

Upward facing dog pose (30 seconds)

Child’s pose (30 seconds)

[edit] Workout 12

Date: March 17th, 2014

Time: 3:30pm

Members: Brandon McGregor and Samantha Houston

Location: The Zone and Track

Session Goal: Improve functional balance and increase cardiovascular endurance

[edit] Warm-Up

Dynamic stretching will be completed around the zone track

- forward lunges (5 per leg)

- side lunges (5 per leg)

- butt kicks (5 per leg)

- high knees (5 per leg)

- 5 forward arm circles

- 5 backward arm circles

[edit] Workout

[edit] Circuit

The client will alternate between performing an exercise and running a 200m lap. Exercises will be performed until the team member completes their lap around the track. The client will be working with one of the team members, while the other team member performs the opposite task. The client will receive a 2 minutes water break after completing an entire circuit. A total of 3 circuits will be performed followed by a cool down.

Forward lunges with trunk twist


- While holding 5lbs dumbbells step forward into a lunge position

- While maintaining balance rotate trunk 90 degrees clockwise

- Then rotate the trunk 180 degrees counterclockwise

- Step back to a standing position once the trunk is rotated back to the forward position

- Repeat lunge with opposite leading foot


Run one lap of 200m track


Medicine ball sit-up


Run one lap of 200m track


Modified burpees


Run one lap of 200m track


Bosu balance


Run one lap of the 200m track


Mountain climbers


Run one lap of the 200m track


Repeat circuit

[edit] Cool Down

Walk to laps around the zone track (400m)

Static Stretching

Behind-Neck Stretch (30 seconds each side)

Pretzel Stretch (30 seconds each side)

Calf Stretch (30 seconds each side)

Quadriceps Stretch (30 seconds each side)

Semistraddle (30 seconds on each side)

Upward facing dog pose (30 seconds)

Child’s pose (30 seconds)

[edit] Final Assessment

Date: Monday, March 24th, 2014

Time: 3:30pm

Members: Brandon McGregor and Tanner White

Location: The Zone and Track

Session goal: Reassess measures of our clients overall level of fitness.

[edit] Warm-up

Jog two laps around the zone fitness track (400m)

Dynamic stretching will be completed around the zone track

- forward lunges (5 per leg)

- side lunges (5 per leg)

- butt kicks (5 per leg)

- high knees (5 per leg)

- 5 forward arm circles

- 5 backward arm circles

[edit] Assessment

Endurance Testing

Cooper Test:

The zone track will be used, therefore each lap around the track equals 200 meters.

Client completed a total of 8.25 laps which totals 1650 meters.

Equation: VO2 max (ml x kg-1 x min-1)

=(0.0268 x Distance) - 11.3

=(0.0268 x 1650) - 11.3

=44.22 - 11.3

=32.92 ml x kg-1 x min-1

The client's estimated VO2 max of 32.92 (ml x kg-1 x min-1) places her between the 40th percentile as seen in table 11.4 for her age and gender.

Strength Testing

10 Rep Maximum Bench Press

The client completed 15 repetitions of 60lbs. Using table 15.6 it is estimated that our client's 10 rep max bench press is now 70lbs. Then after converting the client's results to a 1RM the client achieved the ... percentile when comparing to the norms in table 11.22 for her gender and age.

10 Rep Maximum Leg Press

The client completed 13 repititions of 160lbs. Using table 15.6 it is estimated that our client's 10 rep max leg press is now 180lbs. After converting the client's results to a 1RM the client achieved the ... percentile when comparing to the norms in table 11.23 for her gender and age.

Maximum Plank Hold

The client was able to hold the plank hold without form breakdown for 1 minute.

Flexibility Testing

"Sit and Reach Test"

The client reached 17cm past the starting point of 86cm for a total of 103cm. When comparing the client's results to the norms in table 11.27, the client achieved the 80th percentile for her gender and age.

Balance Testing

The client is now able to hold the stork stand for one full minute on her right and left leg.

[edit] Cool-Down

Walk one lap (200m) around the zone fitness track

Stretching

Behind-Neck Stretch (30 seconds each side)

Pretzel Stretch (30 seconds each side)

Calf Stretch (30 seconds each side)

Quadriceps Stretch (30 seconds each side)

Semistraddle (30 seconds on each side)

Upward facing dog pose (30 seconds)

Child’s pose (30 seconds)

Note:

The balance goal was met because the client was able to perform the stork stand for a minute during the final assessment. The cardiovascular endurance goal was for our client's VO2max score to reach the 50th percentile, but she finished at the 40th percentile. Our client exceed the goal for the core aspect by holding the unmodified plank position for 1 minute. Our client also exceed the goal for muscular strength and endurance with a 10 rep maximum bench press of 70lbs and a 10 rep maximum leg press 180lbs. The client's flexibility stayed relatively the same just moving from the bottom of the 80th percentile to the top.

The client was provided with a booklet containing 12 workouts as well as suggestions to increase the intensity, duration and weight amount for the future.

Personal tools
Bookmark and Share