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From PEKN 4P22 D02 2012 Group 08

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[edit] First meeting: Tuesday, October 2 at 3:30pm

Client: J.M. Group Members: Amanda Milburn, Michelle Slaman, Kyle Fraser, Lucas Dykstra

Planned questions for client consultation:

  • What is your exercise goal?
    • Increase overall fitness and core strength. Hopefully see some improvements in his hockey performance.
  • What do you expect to get out of this experience and what do you expect from us?
    • Not really sure what to expect, since he has never done anything like this before. He has heard good things from individuals that participated last year and is excited to start.
  • Do you have any previous exercise history? If so, was it at a gym? Did you like the form of exercise you did before? Do you find it helped you?
    • He enjoys recreational volleyball and baseball in the summer months. Currently playing recreational hockey. Past experience from his twenties is working out in a gym for recreational purposes and kickboxing.
  • How old are you?
    • 54
  • Do you have any health conditions or medications that might affect you during exercise?
    • Type 2 diabetes, although he is not on any medication for it. Controlling it through diet and being physically active.
    • Recent (over the summer) umbilical hernia. Is only painful and bothersome when coughing.
  • Do you have a medical alert bracelet?
    • No
  • Do you have any previous injuries because of work or sports that are still a problem?
    • Dislocated right shoulder are the acromioclavicular joint when he was 18 years old. This injury doesn’t limit motions or everyday living. Only bothersome in weather changes.
    • Recently suspected pulled muscle in his left shoulder from lifting hockey bag into back of his car.
  • What is your occupation? Are there any physical demands on the job?
    • Works at Brock University as a custodian. Spends most of day on his feet. Has to do lifting jobs. Some days are more physically tasking then others.
  • What kind of activities/exercise do you do on your own?
    • Plays recreational hockey a few nights a week. There will be weekend tournaments associated with hockey. Enjoys bike riding, and occasional bikes to work.
  • Do you have a dog or young children?
    • Has a small dog, but he is not good for taking on walks.
  • Do you own proper exercise equipment?
    • Yes he has proper gym shoes and workout clothing.
  • What is your availability and how many times per week would you like to exercise with us?
    • He would ideally like to exercise twice a week, Monday and Wednesday. He is interested in take home workouts to do on the days that we do not meet up with him. Each session will be an hour in length.
  • Do you prefer to be contacted by phone in the future?
    • Contact by phone is the best.
  • We will also be asking him to fill out a PAR-Q and the waiver form for the zone membership.
    • He had no problems with his PAR-Q and was able to start the program right away.

He said on the phone that he is comfortable meeting all of us at once at the first meeting.

[edit] Pre-fitness Assessment

Scheduled meeting Wednesday, October 10 at 3:00pm Group Members: Amanda Milburn, Kyle Fraser, and Lucas Dykstra

  • Measure height and weight

Warm-up

  • 5 minute on the bike

Cardiovascular Health

  • Rockport Walk Test
    • Stop watch and 1.6 km track (1 mile). (8 laps of the track)
    • Procedure
      • Instruct the client to walk 1.6 km as briskly as possible
      • Immediately after test, calculate the clients HR (in bpm) using a 15 second HR count duration.
      • Convert the seconds to minutes by dividing the seconds by 60.
      • Estimate the clients VO2 max(ml*kg-1*min-1)
      • VO2 max(ml*kg-1*min-1) = 132.853 – (0.0769 x body weight in pounds) – (0.3877 x age) + (6.315 x 1) – (3.2649 x time) – (0.1565 x HR)
      • Estimated VO2 max scores can be compared to the normative values listed in table 11.17 or table 11.23 (page 253)

Strength

  • 6 RM testing
    • Set 1: Select a load that allows easy completion of 10-12 repetitions. REST. Set 2: If set 1 is too light, then increase weight for 8 repetitions. REST. Set 3: Increase weight from Set 2 to perform 6 repetitions (NOT EXHAUSTIVE) REST. Set 4: Preform heaviest weight for 6 repetitions
    • Increase weight by approximately 10-20 lbs (4-9kg) for upper body and 20-30lb (14-18kg) for lower body.
    • Record date for each exercise. Use table 15.4 in textbook to estimate 1 RM from 6 RM. Divide the 1 RM value by the client’s body weight to determine relative strength.
    • 6 RM will be used to measure our client’s leg press, lat pulldown, bench press, and seated row strength. The proper technique for each exercise will be demonstrated before the client attempts the exercise.
    • Leg Press
      • Equipment: the leg press machine
      • Starting position: Sit on the machine with back, hips and but pressed against the pads. Adjust the seats if needed so that the thighs are parallel to the foot platform. Place the feet flat in the middle of the platform in a hip-width position with the toes slightly pointed out. Position the thighs and lower legs parallel to each other. Grasp the handles or the side of the seat throughout the exercise.
      • Forward phase: Extend the hips and knees to push the seat backwards. Push until the legs are fully extended. Make sure that the heels do not come off the platform and the upper body maintains the same position throughout the movement.
      • Backward phase: Allow the hips and knees to slowly flex to lower the weight. Maintain the upper body position with butt on the seat and back flat against the pad. Continue flexing the hips and knees until the thighs are parallel to the foot platform.
      • Watch for: Allowing the heels to lift off the platform, the butt losing contact with the seat, or the hands letting go during the movement. Allowing the knees to move in (hip adduction) or out (hip abduction) during the movement. Locking the knees out at the end of the forward phase.

Image:Leg press.jpg

    • Lat pulldown
      • Equipment: the lat pulldown machine
      • Starting position: Grasp the bar with a closed, pronated grip wider than shoulder-width. Sit facing the machine stack with legs under the thigh pads and feet flat of the floor. Slightly lean the torso backwards to create a path for the bar to pass by the face. Allow the elbows to fully extend.
      • Downward phase: Pull the bar down and towards the upper chest; the elbows should move down and back and the chest up and out as the bar is lowered. Keep the feet, legs, and torso in the same position. Touch the bar to the clavicles or upper chest.
      • Upward phase: Allow the elbows to slowly extend back to starting position. Keep feet, legs and torso in the same position.
      • Watch for: Using an open grip on the bar. Contracting the abdominal muscles and flexing the torso to assist in the downward phase. Not fully extending the elbows during the upward phase.

Image:Lat pulldown.jpeg

    • Bench press
      • Equipment: Barbell, bench
      • Starting position: Assume a supine position on a bench in the five point body contact position (head, upper back, lower back and feet). Place the body on the bench so that eyes are below the bar. Grasp the bar with a closed, pronated grip slightly wider than shoulder-width. Guide the bar to a position over the chest with the elbows fully extended.
      • Downward phase: Allow the bar to lower to touch the chest at approximately nipple level. Allow the elbows to move down past the torso and slightly away from the body. Keep wrist rigid and directly above the elbows. Keep the forearms approximately perpendicular to the floor and parallel to each other. Maintain five points of contact.
      • Upward phase: Push the bar upwards and very slightly backward until the elbows are fully extended. Keep the wrist rigid and directly above the elbows. Maintain five points of contact.
      • Spotting: One trainer will stand very close to the head of the bench. Place feet shoulder-width apart with knees slightly bent. Grasp the bar with a closed, alternated grip inside the client’s hands. As the client moves keep hands close but not touching the bar.
      • Watch for: Bouncing the bar on the chest during the upward phase to help raise the bar past the sticking point. Lifting the glutes off the bench. Raising the head off the bench during the movement.

Image:Bench press.jpeg Image:Bench press 2.jpeg

    • Seated row
      • Equipment: Seated row machine
      • Starting position: Facing the machine, sit on the long seat pad, and place feet on the machine foot supports. Pull the handle back and assume an erect seated position with the torso perpendicular to the floor, knees slightly flexed, and the feet and legs parallel to each other. Allow the arms to fully extend with the arms about parallel to the floor.
      • Backwards phase: Pull the handle towards the chest or upper abdomen. Maintain an erect torso position with the knees in the same slightly flexed position. Touch the handle to the sternum or abdomen.
      • Forward phase: Allow the elbows to slowly extend back to starting position. Maintain an erect torso position with the knees in the same slightly flexed position.
      • Watch for: Jerking the upper body or leaning back during the backward phase. Curling the handle towards the torso during the backward phase. Flexing the torso forward during the forward phase.

Image:Seated row.jpeg

  • Push-up field test
      • Starting position: Assume standard push-up starting positions. The hands are shoulder-width apart, back is straight, and the head is up.
      • Trainer places a fist on the floor beneath his chest, counting the repetitions only when the chest touches the fist. The body should then be raised a full arm’s length.
      • Record the maximum number of repetitions performed without resting.
      • To determine percentile compare the client’s score with the values on table 11.30 in the textbook.

Image:Push up test.jpeg

Flexibility

  • Goniometry for shoulders
    • Flexion, extension, and abduction
  • Stork Balance Stand Test
    • Purpose: To assess the ability to balance on the ball of the foot.
    • Equipment required: flat, non-slip surface, stopwatch, paper and pencil.
    • Procedure: Remove the shoes and place the hands on the hips, then position the non-supporting foot against the inside knee of the supporting leg. The client is given one minute to practice the balance. The client raises the heel to balance on the ball of the foot. The stopwatch is started as the heel is raised from the floor. The stopwatch is stopped if any of the follow occur: The hand(s) come off the hips. The supporting foot swivels or moves (hops) in any direction. The non-supporting foot loses contact with the knee. The heel of the supporting foot touches the floor.
    • Scoring: The total time in seconds is recorded. The score is the best of three attempts

Image:Stork Balance Stand Test.gif

  • Functional Movement Screen (FMS)
    • Purpose: to determine any functional limitations and/or asymmetries that may lead to injury in our client.
    • Why FMS: It is important to identify any functional limitations as it may reduce the effects of physical training and physical performance. Simply put, FMS can help identify any underlying causes that may hinder our client’s results.
    • Patterns being used:
      • Hurdle step
      • In-line lunge
      • Shoulder mobility test
      • Active straight-leg test
    • Clearance exams being used:
      • Push up
      • Shoulder mobility
      • Rotary stability
        • If client cannot complete these clearance exams/ or if any pain is occurs during the testing, medical evaluation is needed in that area.
    • A 3 point scale will be used:
      • A score of:
      • 1- movement done perfectly
      • 2- able to do some of movement
      • 3-Movement done very poorly
      • 0- Cannot complete movement or pain

Cool-down

  • Walk 2 laps of the track.

Stretching

  • Trapezius, levator scapulae and sternocleidomastoid stretch: to stretch out the right side, bring the left ear towards the left shoulder while depressing the right shoulder to maximize the stretch. Hold the stretch for around 30 seconds. To make the stretch a little more powerful especially for the levator scapulae, turn head towards left shoulder then drop chin down so you are looking past your shoulder to the floor. Hold this stretch for 30 seconds on each side.

Image:Neck Stretch.png

  • Shoulder stretch: raise one arm to shoulder height and bring it across the body without bending the elbow. Hold up the arm with the other hand, making sure you feel a good stretch in the shoulder. Hold for around 30 seconds on each side.

Image:Shoulder stretch.png

  • Triceps stretch: Raise right arm straight up and then bend at elbow so that the right hand is touching the back of your neck or even the left shoulder. Use the left hand to hold the right elbow so that you feel a good stretch in the triceps. Hold for 30 seconds and repeat on the left side too.

Image:Triceps stretch.png

  • Biceps Brachii Strech: With a straight posture, bring your arm behind you and rest it on top of a table. To deepen the stretch, rotate your arm so that your fingers point up towards the ceiling. Bend your knees into a squat position until you feel the stretch in your biceps. Hold the stretch for 15 to 30 seconds and repeat 3 times on each arm.

Image:Biceps stretch.jpg

  • Hip flexor stretch: have one knee on the ground and the other one up (bent to 90 degrees at the knee and trunk). With the pelvis square, facing forward, lean forward slightly until you feel the stretch. Hold for 30 seconds and then repeat on the other side.

Image:Hip flexor stretch.png

  • Quadriceps stretch: Bring your heel towards your bottom so that you feel a stretch in your quadriceps muscle group. Hold your foot with your hand of the same side.You can use a chair, table, or wall to support you for balance if you need it. Make sure to keep your knees together and stand tall with a straight back. Hold the stretch for 30 seconds and repeat on the other side.

Image:Quadriceps stretch.png

  • Hamstring stretch: Sit on the floor with both legs straight out. Bend at the hips to reach forward for your toes or as far as your body will let you. Inhale and with the next exhalation move closer to your toes. Hold for 30 seconds.

Image:Hamstring stretch.png Image:Hamstring stretch 2.png

  • Calf stretch: Standing about 60cm away from the wall, have one foot a step closer to the wall and one back while the hands are up and pressing against the wall. Keeping heels flat and back straight, lean towards the wall and feel the stretch in your gastrocnemius. Hold for 30 seconds and repeat on same side. To stretch the soleus, perform the same movement but with a slightly bent knee.

Image:Calf stretch.png

  • Stretching will be after the warm up on the bike to ensure muscle flexibility and also will be done following the completeion of the workout.

[edit] Fitness Assessment Results

  • Weight: 167.4lbs
  • Height: 5’7”

Rockport walk test

  • 8 laps in 16.39 minutes
  • HR: 98bpm
  • Calculation says VO2 max= 41
  • Rating= good

RM Tests

  • Seated Row:
    • Set#1- 30lbs- 12 reps completed
    • Set#2- 50lbs- 8 reps completed
    • Set#3- 60lbs- 6 reps completed
    • Set#4- 80lbs- 6 reps completed
  • Lat Pulldown:
    • Set#1- 40lbs- 12 reps completed
    • Set#2- 60lbs- 8 reps completed
    • Set#3- 80lbs- 6 reps completed
  • Leg Press:
    • Set#1- 100lbs- 12 reps completed
    • Set#2- 120lbs- 8 reps completed
    • Set#3- 140lbs- 6 reps completed
    • Set#4- 160lbs- 6 reps completed
  • Bench Press:
    • Set#1- 70lbs- 12 reps completed
    • Set#2- 90lbs- 8 reps completed
    • Set#3- 100lbs- 6 reps completed

Push-up to exhaustion

  • Client was able to complete 12 push-ups.
  • Notes: After 12 the client started to show signs of form fatigue.

FMS Scoring

  • Hurdle Step: Shank 17.5”
    • Left leg= 1
    • Right leg= 1
    • Notes: leg turned out, unbalanced, shaky. Good one. Leg turned outwards, unbalanced
    • Possibly tight gluteus maximus
    • Possible tight tensor fascia latae
    • Other issues: poor core stability
  • In-Line lunge:
    • Left leg= 1
    • Right leg= 1
    • Notes: angled back slightly; a bit unbalanced; when left leg forward, the right knee was shaky on the way down.
    • Possible tight calf
    • Possible tight hip flexors
    • Other issues: poor core stability
  • Shoulder mobility: Hand length 6.5”
    • Left shoulder= 2
    • Right shoulder= 2
    • Possible tight latissimus dorsi
  • Active Straight Leg Raise:
    • Left leg= 2
    • Right leg= 2
    • Notes: left leg is longer than the right leg.
    • Possible tight hamstrings
  • Note: these are common problems in hockey players. A common solution is to use a foam roller to release the tightness in the area.

Goniometry on shoulder joint

  • Right side:
    • Flexion= 5-175
    • Extension= 175-5
    • Abduction= 0-180
  • Left side: (muscle strain?)
    • Flexion= 3-173
    • Extension= 173-3
    • Abduction= 3-164


Stork Balance Stand Test

  • Right was held for 33 seconds
  • Left was held for 26 seconds
  • Note: had trouble maintaining the position and was very unsteady.

[edit] Goals

  • Increase V02max from good to excellent by ensuring that we include cardio exercises both days for the 6 weeks. This will be done by completing 30 minutes of aerobic exercise each session by bike riding. Client also goes for bike rides on his own time and plays hockey. This will be tested by the Rockport test.
  • Increase muscle strength in upper and lower body. This will be done by including muscle strengthening exercises for seated row, lat pulldown, leg press, bench press, and other upper and lower body exercises. The client will complete 3 sets of 6-8 reps of heavy weight for each muscle group. The 6RM testing was used to assess strength of seated row, lat pulldown, leg press and bench press.
  • Increase balance and core stability by incorporating the stability ball and bosu ball into exercise in for session of the 6 weeks of training. This will be tested subjectively by observing improvement in ability of the client to perform exercise without instability and progress to unstable exercises. Will compare FMS hurdle step to assess improvement in balance from a 1 to a 2.
  • Increase flexibility by performing dynamic stretching at beginning of each session and static stretching (holding for 30 seconds), and foam rollers at the end for the 6 week program. This will be assessed by comparing to FMS scores and shoulder goniometry measurements. Improve FMS score of in-line lunge and hurdle step from 1 to a 2. Increase goniometry abduction score of left should from 3-164 by 5-10 degrees.

[edit] Monday October 15 Workout Session, 3:00pm in the Zone

Group members present: Amanda, Michelle, and Kyle

Warm-up

  • 20 minute warm up on bike will be done at a moderate pace trying to keep his heart rate around 105 beats per minute.

Dynamic Stretching Warm-up

  • Chest to knee:
    • Bring your knee in to your chest and hold it there for a couple of seconds with both hands. To deepen the stretch, raise onto your toes on the opposite foot. Repeat on the other side and go back and forth a few times.

Image:Chest to knee.jpg

  • Arm circles:
    • Since the shoulder has a large range of motion, and Jim has had previous shoulder injuries, it is important that we warm it up. To do this stretch, he will have both arms out parallel to the floor. He will start off with making small circles and have those circles gradually become bigger.

Image:Arm circles.jpg

  • Scissor Stretch:
    • Start in the same position as arm circles. Swing the arms in front of and behind the body in a wide criss-crossing, or scissoring, motion. With every swing, alternate the top arm.

Image:Scissor strecth.png

  • Spinal Rotations:
    • Spinal rotations, or trunk rotations, stretch your abs, upper back and shoulders. Stand with your feet shoulder-width apart and your arms out to your sides. Your body should be in a "T" shape at this point. Keeping your lower body still, rotate your upper body back and forth from your right to left sides 15 to 20 times. When doing this, always keep your eyes facing the direction you are going.

Image:Spinal rotations.png

  • Lunge with lean:
    • stepping into a forward lunge, bring the opposite arm (opposite of the leg that is forward) towards the side of the forward stepped leg. When lunging, make sure you take a long step forward and don`t have your forward knee go past your ankles. Lower your back knee towards the ground and perform the whole movement slowly. Repeat on the other side and go back and forth so you cover some distance moving forward. This move stretches the hips and psoas.

Image:Lunge with lean.jpg

  • Side lunge touching heel:
    • Lunging to the side, bend the knee of the side you are lunging towards and straighten the other leg. Make sure that both feet are pointing forwards. Bring the arm of the side with the straight leg towards the side with the bent knee and touch the heel of your shoe. Repeat on the other side and go back and forth. This move stretches the groin.

Image:Side lunge touching heel.jpg

  • Straight leg kicks:
    • Kick your leg forward (not too hard of a kick) and bring your opposite arm towards that leg. Repeat with the other leg and go back and forth so you end up walking forwards. This move stretches out your hamstring.

Image:Straight leg kicks.jpg

Seated Row Starting position:

  • Facing the machine, sit on the long seat pad, and place feet on the machine foot supports.
  • Pull the handle back and assume an erect seated position with the torso perpendicular to the floor, knees slightly flexed, and the feet and legs parallel to each other.
  • Allow the arms to fully extend with the arms about parallel to the floor.

Backwards phase:

  • Pull the handle towards the chest or upper abdomen.
  • Maintain an erect torso position with the knees in the same slightly flexed position.
  • Touch the handle to the sternum or abdomen.

Forward phase:

  • Allow the elbows to slowly extend back to starting position.
  • Maintain an erect torso position with the knees in the same slightly flexed position

This exercise will consist of 3 sets of 12 reps at a weight of 55lbs which is 67% of his 1 RM.

Image:Seated row.jpeg

Light Shoulder Press With Dumbbells Starting Position:

  • Sit on shoulder press bench and lean back to assume five-point body contact position
  • Position thighs parallel to the floor
  • Grab barbells with a closed pronated grip slightly wider then shoulder width
  • Client should have a spotter watching just in case of difficulties

Downward Position:

  • Elbows slowly flex to lower the dumb bells
  • Keep wrists rigid and above the elbows

Upward Movement:

  • Push dumb bells up until elbows are fully extended
  • Keep five-point of contact, as well as rigid wrists directly above the elbows

This exercise will consist of 3 sets of 12 reps at a weight of 25lbs which is relatively light because we don’t want to put a lot of stress on the shoulders but still make the muscles stronger

Image:Shouldres-dambbell-press.jpg

Bench Press Starting position:

  • Assume a supine position on a bench in the five point body contact position (head, upper back, lower back and feet).
  • Place the body on the bench so that eyes are below the bar.
  • Grasp the bar with a closed, pronated grip slightly wider than shoulder-width
  • Guide the bar to a position over the chest with the elbows fully extended

Downward phase:

  • Allow the bar to lower to touch the chest at approximately nipple level.
  • Allow the elbows to move down past the torso and slightly away from the body.
  • Keep wrist rigid and directly above the elbows.
  • Keep the forearms approximately perpendicular to the floor and parallel to each other
  • Maintain five points of contact.

Upward phase:

  • Push the bar upwards and very slightly backward until the elbows are fully extended.
  • Keep the wrist rigid and directly above the elbows.
  • Maintain five points of contact.

This exercise will consist of 3 sets of 12 reps at a weight of 70lbs which is 67% of his 1 RM

Image:Bench press.jpeg Image:Bench press 2.jpeg

Lat Pull Down Starting position:

  • Grasp the bar with a closed, pronated grip wider than shoulder-width.
  • Sit facing the machine stack with legs under the thigh pads and feet flat of the floor.
  • Slightly lean the torso backwards to create a path for the bar to pass by the face.
  • Allow the elbows to fully extend.

Downward phase:

  • Pull the bar down and towards the upper chest; the elbows should move down and back and the chest up and out as the bar is lowered.
  • Keep the feet, legs, and torso in the same position.
  • Touch the bar to the clavicles or upper chest

Upward phase

  • Allow the elbows to slowly extend back to starting position.
  • Keep feet, legs and torso in the same position

This exercise will consist of 3 sets of 12 reps at a weight of 55lbs which is 67% of his 1 RM.

Image:Lat pulldown.jpeg

Bicep Curls with Dumbbells Starting Position:

  • Grasp dumbbells with a closed supinated grip
  • Position the feet shoulder width apart, and stand erect with knees slightly bent
  • Position the dumb bells outside of the thighs with arms at the sides and the palms facing forward

Upward Movement:

  • Flex the elbows to move the dumbbells upwards in an arc towards the shoulders
  • Keep torso erect and the upper arms stationary

Downward Movement:

  • Allow elbows to slowly extend back to the starting position

For this exercise the client will perform 3 sets of 12 reps using 20lb dumb bells

Image:Best-Way-to-Build-Biceps.jpg

Tricep Pushdown Starting Position:

  • Grasp bar with a closed pronated grip, with a width where you can touch your thumbs together when extended along the bar
  • Stand erect with feet shoulder width apart and knees slightly flexed
  • Pull bar down and position the upper arms against the sides of the torso with arms flexed
  • Stand close enough to the machine so that the cable hangs straight down
  • Keep shoulders back, abdominal muscles flexed and arms against the side through entire movement

Downward Movement:

  • Push the bar down until elbows are fully extended

Upward Movement:

  • Allow the elbows to slowly flex back to the starting position

The client will be performing 3 sets of 12 repetitions at 50lbs for this exercise

Image:Triceps-Pushdown.png

Push Ups To Exhaustion The purpose of this exercise test is to determine the upper body strength and endurance of the client. The client will be using the military style push-up and will do as many as possible until he is exhausted and cannot do anymore

Assisted Pull Up

  • Securely set the pin on the desired weight.
  • Stand on the side platforms, and hold onto the outer handles. Lift one knee, and place it on the padded knee rest. Tightly hold onto the handles as you place your second knee onto the knee rest and be prepared to hold yourself up (with the assistance of the counterweight). Keep your abs engaged, spine neutral, and shoulders pressed down and back.
  • Pull yourself up as far as possible, making sure to keep your abs engaged and your shoulders pressed down and back. Slowly release down until your arms are almost straight.
  • Repeat 10-15 times. When getting off of the machine, be sure to pull yourself all the way to the top first. Keeping your arms engaged, slowly lift one knee and lower it to the side platform, then the other

The client will start with a weight for the assisted pull up machine at 20lbs less than his body weight for 3 sets of 12 reps. with his weight being 167lbs his starting weight will be 147 or closest weight to on the machine. -resistance band exercises for shoulder: front of shoulder and side of shoulder (raising arm straight out in front/side) We will also have the client performing a couple resistance band exercises to help strengthen the muscles of the shoulders without the added stress of weights.

Lateral Raise with Resistance Band Starting Position:

  • Grasp the handles of the resistance bands with a closed neutral grip
  • Position the feet shoulder width apart with the arches of the feet standing on top of the resistance band
  • Stand erect with the knees slightly bent
  • Position the handles outside of the thighs with the arms at the sides and palms facing inwards

Upward Movement:

  • Pull handles up and out to the sides, the hands, forearms, elbows, and upper arms should rise together
  • Raise the arms until they are parallel to the ground or level with the shoulders

Downward Movement:

  • Allow handles to slowly move back down into starting position

Image:Band-shoulder-exercise-3.gif

Front Deltoid Raises with Resistance Band

  • Grasp the handles of the resistance bands with a closed neutral grip
  • Position the feet shoulder width apart with the arches of the feet standing on top of the resistance band
  • Stand erect with the knees slightly bent
  • Position the handles outside of the thighs with the arms at the sides and palms facing backwards

Upward Movement:

  • Pull handles up to about eye level and the hands, forearms, elbows, and upper arms should rise together

Downward Movement:

  • Allow handles to slowly move back down into starting position

This exercise will consist of 3 sets of 15 repetitions with a 1 minute break in between each set

Cool down

  • Static stretching- 30 seconds each
    • Shoulder stretch, triceps, quads, hamstring, calf (both sides)

Notes

  • Based on the information that we gathered from our client it is now known that he dislocated his right shoulder, which can be because of muscle weakness around the large shoulder joint. Muscle weakness can be fixed by lifting weights and strengthening the muscles allowing for a more stable joint and minimizing potential injury. As for the left shoulder he did not dislocate or seperate but did feel some discomfort when lifting his hockey bag over his head so this to can be caused from muscle weakness in the shoulder area and can be fixed through strengthening exercises.
  • Push-up to exhaustion test results: 12 push-ups. Client was able to do unmodified push-ups.
  • Shoulder press with dumbbells reduced weight to 10lbs. 3 sets of 12 reps completed.
  • Bicep curls was done on the machine, weight set at 45lbs. 3 sets of 12 reps completed.
  • Assisted pull-up. 1 set 6 reps weight 167 lbs.
  • Lateral raises with resistance band, 2 sets 12 reps light resistance band.
  • Front deltoid raises with resistance band, 2 sets 12 reps light resistance band.
  • No modifications to the other exercises.

[edit] Wednesday October 17 Workout Session, 3:00pm in the Zone

  • Group members:Lucas and Kyle

Note: a general rule to follow is that you should breathe in during the easy phase and breathe out during the hard phase (eg. out in the up phase of a squat and in during the down phase)

Warm-up

  • The warm-up for this workout session will consist of a 4 lap walk around the track at a brisk pace to increase his heart rate and body temperature. This will help promote better stretching and preparation for the work-out.
  • Dynamic stretches: knee-to-chest, arm circles, scissor, lunge with lean, spinal rotation, side lunge, lunge around track, straight leg kick

Lunges around Track

The client will then be performing 3 sets of 10 lunges per side around the track. By doing lunges the client will be working out his legs as well as increasing overall core stability and balance. Proper Lunge Technique:

  • Keep your upper body straight, with your shoulders back and relaxed and chin up. Always engage your core.
  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
  • Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor.
  • Keep the weight in your heels as you push back up to the starting position.
  • Breathe throughout the whole routine.

Image:Lunge1.jpg

Hip Adductor Machine

Starting position:

  • Sitting on the seat pad, place feet on the machine foot supports with your knees in line with your hips and placed against pads on the medial side.
  • Lift the handle on the right side up and move the foot supports laterally as far to the sides as comfortable and then drop the handle back down to secure the foot supports in place.

Adduction phase:

  • Make sure the weight is not too heavy, and you are in an erect position with a tight core.
  • Bring your legs to the middle by pushing medially against the pads in a controlled manner.
  • Exhale during this phase.

Outward phase:

  • Slowly move your legs out again.
  • Inhale during this phase.

This exercise will consist of 3 sets of 12 reps at a weight of 50lbs which is 67% of his 1 RM.

Image:Hipadductor.jpg

Hip Abductor Machine

Starting position:

  • Sitting on the seat pad, place feet on the machine foot supports with your knees in line with your hips and placed against pads on the lateral side.
  • For this machine your legs are facing straight forward at the starting position.

Abduction phase:

  • Make sure the weight is not too heavy, and you are in an erect position with a tight core.
  • Push the pads laterally in a controlled manner.
  • Exhale during this phase.

Inward phase:

  • Slowly move your legs in again.
  • Inhale during this phase.

This exercise will consist of 3 sets of 12 reps at a weight of 50lbs which is 67% of his 1 RM.

Image:Hipabductor.jpg

Calf Raises on Stairs

Technique-

  • stand on the edge of the stairs with your toes and the balls of your feet
  • make sure client keeps legs and feet together and the arches and heels of the feet are clear of the stairs
  • Client can use a wall or railing to help keep balance
  • stand straight and look straight ahead, this is the starting position
  • Start by lowering the heels of your feet several inches below the stair then raise yourself up so that you are standing on your tiptoes
  • Hold the movement for a 1 count and squeeze your calf muscles as hard as possible
  • Release and lower the heels back down and repeat movement, remembering to exhale on the way up and inhale on the way down

The client will complete 3 sets of 12 repetitions

Image:Calfraises.jpg

Squat with a Chair

This exercise is one of the best you can do for the lower body. This exercise is designed to work the hips, glutes, and the thigh muscles. For beginners it is recommended that you use the aid of a chair or bench to help the client learn proper form and technique.

  • Place a chair just behind client and stand with their feet about hip- or shoulder-width apart.
  • Contract the abs and keep them tight as you bend the knees and slowly squat towards the chair.
  • Keep the knees behind the toes as you sit down on the chair for a few seconds.
  • Contract the glutes and hamstrings to lift up out of the chair and begin extending the legs.
  • Fully extend the legs until you're back to standing position.
  • Always keep the knees in line with the toes
  • Remember to breathe throughout exercise

The client will be performing 3 sets of 12 for this exercise.

Image:Chair squat.jpg

Plank

This exercise is designed to strengthen the core and increase stability of the body.

  • To start this exercise the client will lay in the prone position, with the forearms and toes only on the ground
  • Keep your body in a straight line from your head down to your toes and do not allow the body to sag
  • Keep head relaxed and looking at the floor
  • Remember to breathe throughout exercise

Client will start by doing this exercise 3 times at a 20 second hold for each one.

Image:Pplank.jpg

Superman

This exercise is designed to strengthen your lower back and your glutes.

  • The client will lay flat on the ground in the prone position with their arms extended out in front of the head
  • The client will then slightly arch their back and lift both arms and legs off of the ground
  • The client will then alternate lifting one arm and the opposite leg up 2-3 inches higher off the ground then they already are
  • Remember to breathe throughout exercise

The client will perform 3 sets of this exercise doing 10 for each side of the body

Image:Supermanexercise.jpg

Stabilization Exercises on the Stability Ball

Butt Lift:

This exercise is designed to strengthen the client’s core as well as their glutes.

  • Lay with your head, neck and shoulders supported on the ball, have your knees bent and body in a table top position
  • Lower the hips towards the floor without rolling the ball
  • Remember to breathe throughout exercise

Client will perform 2 sets of 12 repepitions for this exercise

Image:Butt lift stab ball.jpg

Hip Extension:

This exercise is designed to strengthen the glutes, abdominal muscles and to help with hip flexibility.

  • Lie down in the supine position with their heels up on the ball
  • Slowly lift hips off the floor until the body is in a straight line
  • Hold for a few seconds and then return to starting position
  • Remember to breathe throughout exercise

Client will perform 2 sets of 12 repetitions for this exercise

Image:Hip ext stab ball.jpg

Step Machine

This machine is designed to help increase leg strength and also to increase cardiovascular endurance. The muscles this machine work is the glutes and the thigh muscles of the legs.

  • For this exercise you want to make sure that the client maintains a straight back with arms extended forward while holding on to the handle bars
  • Remember to breathe throughout exercise

Client will perform this exercise for a time period of 10 minutes at a moderate pace

Image:Step machine.jpg

Foam roller exercises

  • note: exercises should be done for 30 seconds in duration
  • Tight gluteus maximus
    • Sit on foam roller so that glutes are on roller and hands are at side for support
    • Roll back and forth, just below pain threshold
    • Repeat on other side for other glute

Image:Glut.png

  • Tight tensor fascia latae
    • Lie with one side of your body on tensor fascia latae
    • Sturdy yourself with both hands
    • Roll back and forth just below pain threshold
    • Helps increase mobility in tissue

Image:Tensor.png

  • Tight hamstring
    • Lie with the foam roller underneath the right hamstring
    • Sturdy body weight with hands at sides
    • Roll back and forth, just below pain threshold
    • Complete same exercise on other leg

Image:Hamstring.png

  • Tight latissimus dorsi
    • Lie on side with bottom arm extended out
    • Place foam roller underneath extended arm (just below armpit)
    • Place opposite arm on ground for support
    • Roll back and forth just below pain threshold
    • Complete on opposite side

Image:Lat.png

  • Tight calf muscles
    • Lie on butt with slight lean to back and arms out for support
    • Place both calves on top of foam roller
    • Roll legs back and forth over roller, just below pain threshold
    • To increase pressure, you can place one leg on top of the other to push down

Image:Calf.png

  • Tight hip flexors (quad)
    • Lie prone (on your stomach) with arms extended towards the ground (like a push up)
    • Place roller underneath your quads
    • Roll back and forth, just below pain threshold
    • To increase pressure, you can shift your body weight onto one leg

Image:Hipflexor.png

Cool down

  • Static stretching- 30 seconds each
    • Shoulder stretch, triceps, quads, hamstring, calf (both sides)

Notes

  • Hip adductor machine: client did 3 sets of 12 reps of 30 lbs, not 50lbs
  • Hip abductor machine: client did 3 sets of 12 reps of 30 lbs, not 50lbs
  • Client performed 2 sets not 3 reps
  • We had to hold the ball client performed butt lift and hip extension
  • Client performed 10 minutes on stair climber: started off on level 8 and finished on level 13

[edit] Monday October 22 Workout Session, 3:00pm in the Zone

  • Group members:Michelle and Kyle

Warm-up

  • 10 minutes at moderate pace on the bike
  • Dynamic stretches: knee-to-chest, arm circles, scissor, lunge with lean, spinal rotation, side lunge, lunge around track, straight leg kick

Ladder Exercises

  • These ladder exercises are designed to help increase agility and endurance in the client. The client is going to try to minimize the amount of time the feet are in contact with the ground.

1 Foot in Each- the client is going to start facing the ladder. When performing this exercise the client is going to go through the ladder by only putting one foot in each box.


Image:1footforward.png


2 Feet in Each- For this one the client is once again going to start behind the ladder facing it. Step with either foot into the first, followed by the second foot into the same square. Repeat the drill leading with the other foot.

Image:2footforward.png


1 in Lateral- Start by facing to the side with one foot in and one foot out. Lead with the foot that is in the ladder and step into the next square. Follow with the trail leg by placing that foot into the first square. Repeat the exercise leading with the other foot.

Image:1footlateral.png

2 in Lateral- Start by facing to the side with both feet outside the ladder. Step into the first square with the closest foot, followed by the second foot. Repeat the exercise leading with the other foot.

Image:2 foot lateral.png

In and Out- The client is going to start behind the ladder facing it. Hop into the first square with the feet together followed by separating the feet and putting one foot on either side of the outside of the first box. Then bring them back together into the second box and repeat the process through the ladder.

Image:Inand out.png

Each of these exercises will be performed 3 times unless they are unable to do them.


"Balance Exercises"

Standing on toes

  • With your shoes off and proper posture (shoulders back and down, looking straight ahead), lift up onto the toes of both feet and hold for as long as possible (aim for 30 seconds).
  • To push yourself, attempt to stand on just one foot and then also raise up onto your toes (hold for as long as possible). Repeat on both sides.
  • Another alteration would be to close your eyes while lifting onto your toes with either both feet or just one.
    • This move works the gastrocnemius.

Image:Balance 7.jpg

Medicine Ball Pass

  • This exercise is performed with a partner
  • Standing with your feet hip-width apart, shift your weight to one leg and lift the other leg off the floor
  • While in this position, the partners will throw a medicine ball back and forth
  • Holding the position while passing the medicine ball will last for 30 seconds on each leg and be repeated 3 times on each side

Body pivot

  • Start by standing with both feet hip width apart and proper posture
  • Slowly extend one leg behind you as your upper body starts to move forward by bending at the hip
  • One leg will be extending straight back while the opposite arm reaches forward to touch your toes.
  • Repeat on both sides (15 times on each side while alternating sides?)
  • To make it harder to balance, close your eyes

Image:Balance 8.jpg

"Exercises"

Shoulder- alternating deltoid raise

  • Goal: to increase shoulder strength
    • stand with arms at side and light weight in hand (5-10 lbs)
  • *raise arms straight in front of you until you reach shoulder height (breathe out)
  • *lower back to original position (breathe in)
    • complete 12 times
    • stand with arms at side with light weight in hand
  • * raise arms laterally to shoulder height
    • lower back to original position
    • complete for 12 reps
    • Alternate these two exercises every time- eg. In front then lateral- 2 sets

Image:880_1.jpg Image:880_2.jpg Image:880_4.jpg


Bicep exercise- alternate hammer curl

  • Goal: to increase bicep strength
    • stand with arms at side with a dumbbell in each hand
    • flex your right elbow so that your upper arm stays straight and your forearm goes toward your shoulder- breathe out during this phase
    • hold for one second
    • return forearm back to your side-breathe in during this phase (that is one repetition).
    • repeat same steps with left arm
    • alternate back and forth (right, left) so that you do 10 repetitions for each arm x 2 sets
    • client will use 20 lbs dumbbells

Image:Images1.jpeg

Triceps exercise- standing triceps extension

  • Goal: increase triceps strength
    • stand with dumbbell in right hand above the right shoulder, with the elbow flexed so that your hand is facing back (elbow will be out and dumbbell will be behind head
    • extend your arm up so that it straightens out above your right shoulder (breathe out)
    • return forearm back down to original position (breathe in)
    • repeat same steps on left side
    • complete 10 reps on each arm x 2 sets
    • client will use 10lbs

Image:Overhead-tricep-extension.jpg

Chest exercise- butterfly

  • Goal: to increase chest strength
    • sit on the machine and push your back against the pad
    • grab handles on both sides- this is starting position
    • push handles together so that you meet in the middle- breathe out
    • slowly return back to starting position (breathe in)
    • repeat for 12 repetitions x 3 sets

Image:214_2.jpg Image:214_1.jpg

Resistance Band Bent Over Rows

  • Start by placing the band under one foot and stepping backwards with the other foot.
  • Bend over keeping your back flat and stop at a 45 degree angle.
  • Pull the bands up towards your waist keeping your elbows in close together.
  • Squeeze your shoulder blades together when performing rowing motion.
  • 3 sets of 12 reps light resistance band

Image:Resistance bands row.gif

Alternate Lying Chest Presses

  • Lie on your back and place the resistance band under your back and hold the ends with both hands.
  • Start by pressing one arm up towards the ceiling and then return to the starting position. Repeat with the other arm.
  • 3 sets of 12 reps light resistance band

Image:Resistance bands chest.gif

Diagonal Woodchops

  • Starting Position: Loop the band under your left foot and grasp either end. Keep hands together and extend arms down towards left foot.
  • Bring band up and away in a wood chopping motion.
  • During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.
  • 3 sets of 12 reps light resistance band

Image:Resistance bands chop.gif


Core Exercises

These exercises will help make the core muscles stronger and will also help in increasing balance.

Crunch on Stability Ball- For this one the client will sit on the stability ball with feet planted on the ground and legs at 90 degrees. Hands will be interlocked behind the head while they lay back on the ball and then back into the seated position. Breathe out while contracting your abdominal muscles and breathe in while returning to starting position. Repeat this exercise for 3 sets at 12 repetitions per set.

Image:Crunchonball.png


Ball Reverse Crunch- Lie on your back, calves and hamstrings pressed against the exercise ball and arms spread out. Squeeze the ball with your legs and roll your knees towards your chest then roll back down after a short pause. To avoid straining your neck, look straight up instead of looking at your knees. Repeat this exercise for 3 sets at 12 repetitions per set.

Image:Reversecrunch.png


Leg Lift- Lie on your back with legs extended out and arms at your side. Lift legs off the ground a few inches and hold for as long as they can. Repeat this exercise 3 times.


Image:Leglift.png


Bicycle- This one is done sitting on the ground while leaning on your arms that are behind the body. The legs will then are lifted up and start to move in the motion as if a bike was being ridden. Repeat this exercise 3 times in a forward motion and a reverse motion for 20 seconds each.

Image:Bicycle.png


Cool down

  • 5 minute walk around track
  • Foam roller stretches (30 seconds each): gluteus maximus, latissimus dorsi, quad, hamstring, calf, tensor fascia latae
  • Static stretching- 30 seconds each
    • Shoulder stretch, triceps, quads, hamstring, calf (both sides)

Notes

  • Each ladder exercise was completed 4 times not 3 at a slow pace with head down
  • Was able to perform all balance exercises with minimal loss of balance, stronger on left side then right side
  • Bicep, tricep and shoulder exercises were all done with light resistance band rather then weights and was able to complete 2 sets of 12 for each
  • Did not have time for chest or bent over exercises with resistance band
  • Did 3 sets of 10 crunches for the crunches on the stability ball
  • Could only do 2 sets of the reverse crunch with stability ball because of slight pain in hernia region
  • For Leg lift did twice for 50 seconds each time
  • Did two sets of 10 kicks per leg in forwards and reverse direction for bicycle exercise

[edit] Wednesday October 24 Workout Session, 3:00pm in the Zone

  • Group members:Amanda and Lucas

Warm-up

  • 2 laps of walking around the track followed by 5 minutes of jumping rope (to the best of his ability)
  • Dynamic stretches: knee-to-chest, arm circles, scissor, lunge with lean, spinal rotation, side lunge, lunge around track, straight leg kick

Mountain Climbers

  • Go into the plank position but keep your arms extended in line with your chest and hands on the floor in front of you shoulder width apart.
  • Bring one knee in towards your chest and then extend that leg again and repeat the move with the other leg
  • Go back and forth as many times as possible for 20 seconds. Take a 10 second break and repeat the set 3 times.
  • Remember to inhale and exhale the entire time and to not bend your neck forward during this exercise.

Jump Squats

  • Starting position: feet shoulder width apart, shoulders back and down
  • Start squatting down while maintaining proper posture (bum down and chest up)
  • Continue to squat until you get your fingers to touch the ground
  • When your fingers touch the ground, jump up reaching up to the ceiling with your hands
  • Make sure you land on your toes to keep it low impact and avoid injury and then go into another squat
  • Push yourself for 20 seconds and do as many reps as possible. You will get a 10 second break and repeat 3 times.

Walking Push-ups

  • Begin in a push-up position, on the knees and toes, with a paper plate, band or other marker under the left hand.
  • Perform a push-up, lowering down until the elbows are at 90-degree angles and, as you press back up, walk the left hand to the left and the right hand onto the paper plate.
  • Perform another push-up, this time walking the hands to the right so that the left hand is once again on the paper plate.
  • Continue push-ups, alternating walking the hands to either side.
  • Push yourself for 20 seconds and do as many reps as possible. You will get a 10 second break and repeat 3 times.

Image:Walkingpushup.jpg

Lower body: Lunges with dumbbells

  • Hold a dumbbell in each hand
  • Take one long step forward, keeping back foot in place
  • lower back knee just before it hits the ground
  • return to original position
  • complete on other side
  • complete 10 reps on each leg- 2 sets
  • client will use 20lbs in each hand

Image:Lunges3.jpg

Dumbbell Swing

  • Stand with feet wider then shoulders and toes turned out slightly.
  • Hold the center of a dumbbell with both hands in front of hips.
  • Squat as you bring the weight between legs.
  • Quickly rise up as you raise arms overhead.
  • Return to starting position.
  • Push yourself for 20 seconds and do as many reps as possible. You will get a 10 second break and repeat 3 times.
  • 8 or 10 lb weight.

Image:Dumbbell swing.jpeg

Side to Side Jumps

  • Client will start with feet together standing in an upright position
  • They will then start by jumping from side to side getting a few inches off of the ground and keeping feet together the whole time
  • Can even lay a stick or any type of object that they would have to jump over
  • This exercise will be done 3 times, at a high intensity for 20 seconds

Image:2footlateraljump.png


Hockey Stride Jumps

  • Client will start in a squat position as if they were skating on skates
  • They will then push off their outside foot and try to travel as far as they can before landing on the opposite foot
  • Then landing on opposite foot you want to keep the foot you pushed off with from touching the ground, beginners can have toe slightly touch to help with balance
  • Repeat the process back and forth for 20 seconds at a high intensity
  • This exercise will help with power generated through hockey stride and also balance
  • Perform exercise 3 times

Image:Hockey stride.png


Sit-ups with medicine ball toss

  • Start position: Hold a medicine ball and lie flat on your back with knees bent, legs hip-width apart, abs engaged, and ball next to your chest elbow bent.
  • Partner position: kneel in front of the client, placing pressure on their feet to help stabilize their legs.
  • Exhale: Keep your back straight and use your abs to sit up, bringing your chest towards your thighs and your back of the floor as you simultaneously toss the ball to your partner.
  • Partner: Catch the ball and quickly toss the ball back to the client as they begin to lower their body.
  • Inhale: Slowly lower back down toward the floor. Catch the ball before you return to the starting position to complete one rep.
  • Watch for: Toss and catch the ball in line with the chest. Keep shoulders relaxed and spine neutral. Do not arch or round back during the exercise. Keep feet in contact with the floor (helps if partner stands on them).
  • Perform 3 sets of 12 reps with a light medicine ball

Image:Sit-ups-with-Medicine-Ball-Toss.gif

Hamstring: ball leg curl

  • lay on floor with both feet on ball (legs extended, ankles on ball)
  • raise hips off ground, putting weight on shoulder blades
  • flex your knees and pull the ball towards your bottom
  • return to starting position
  • complete for 12 reps- 3 sets

Image:861_1.jpg Image:861_2.jpg

Standing on BOSU (with knee lift?)

  • With the flat side on the bottom and round side up, stand on top of the BOSU ball.
  • Body weight should be evenly distributed on both feet
  • Stay on the ball for 1 minute and repeat 3 times
  • If that positioning is too easy for J.M., then we will have him stand on one leg at a time. He will hold it for as long as possible with a goal time of 20 seconds on each leg (repeat 3 times on each leg).
  • When on one foot, the foot should be centered on the BOSU ball
  • When performing this exercise, make sure to contract your abs, glutes, maintain proper posture with chest up and shoulders back and down and look straight ahead. The knees can be slightly bent and feet should be pointing forward.
  • This move works the hip flexors and core.

Image:Balance 3.jpgImage:Balance 4.jpg

Opposite Arm and Leg Raise

  • kneel on top of the BOSU with the toes touching the floor and both hands on the floor in front of you.
  • Extend one leg and the opposite arm in front (level with the rest of the body so there’s a straight line from the hand to the foot).
  • Repeat this move with the opposite limbs. Hold for 30 seconds on each side and repeat 3 times.
  • This move works the core and back.

Image:Balance1.jpgImage:Balance 2.jpg

Bridge on BOSU

  • lie in supine with knees bent and on top of the BOSU and arms beside you in the floor.
  • Extend hips off the floor by contracting the glutes and hamstrings. (Keep hips lifted and level the whole time)
  • Hold this position for 30 seconds and repeat 3 times
  • If that is too simple, push yourself by raising one of the legs and holding that pose (aim for 30 seconds on each side as well)
  • This move works the glutes and hamstrings

Image:Balance 5.jpgImage:Balance 6.jpg

Cool Down

  • 1 lap jog around track followed by 3 laps of walking
  • Static stretching- 30 seconds each
    • Shoulder stretch, triceps, quads, hamstring, calf (both sides)
  • Foam roller stretches (30 seconds each): gluteus maximus, latissimus dorsi, quad, hamstring, calf, tensor fascia latae

Notes

  • Leaned forward a lot with the exercises that involved squatting- had to remind client often to keep shoulders back
  • Client did a good job with breathing patterns throughout exercise
  • All exercises were done for 20 seconds, with a 10 second break for a total of 3 sets
  • Client struggled with hockey stride jumps- may be too complicated at this stage
  • Standing on BOSU ball was done with two feet
  • Client forgot water bottle- reminded to bring every session

[edit] Monday, October 29 Workout Session, 3:00pm in the Zone

  • Group members: Michelle and Kyle

Warm-up

  • 2 laps of brisk walking around the track followed by 2 laps of jogging.
  • Dynamic stretches: knee-to-chest, arm circles, scissor, lunge with lean, spinal rotation, side lunge, lunge around track, straight leg kick.

Circuit Training

  • All exercises are performed for 30 second durations.
  • Client will complete circuit 2-3 times.

Chest press on stability ball

  • Lie on a stability ball positioned underneath mid to lower back. Feet flat on the floor, knees bent at 90 degrees, and abs pulled tight. This is also known as the “bridge” position.
  • Hold the dumbbells to the sides of your chest, bending at the elbows, palms facing forward. Slowly press them straight up towards the ceiling.
  • Lower the weights and repeat, using your abs to keep your body still.
  • Remember do not let the hips drop or twist the torso while performing the exercise.

Image:Chest press on stability ball.jpeg

Reverse fly on stability ball

  • Lie face down on top of a stability ball with your chest off the ball and feet hip-width apart. (If unstable widen your feet to shoulder-width apart, this increase your base of support).
  • Hold dumbbells in each hand with palms facing each other (neutral grip) and let your arms hang straight down from your shoulders.
  • Exhale, pull the shoulders back and down and lift your arms up and out to your sides. Stop when your arms are at shoulder level.
  • squeeze shoulder blades together at the top of the movement.
  • Inhale and return to starting position.

Image:Reverse fly on stability ball.jpeg

High knees

  • Stand in place with your feet hip-width apart. Drive your right knee toward your chest and quickly place it back on the ground. Follow immediately by driving your left knee toward your chest. Continue to alternate knees as quickly as you can.
  • Run in place for the designated time.

Image:High knees.jpeg

Hamstring: ball leg curl

  • lay on floor with both feet on ball (legs extended, ankles on ball)
  • raise hips off ground, putting weight on shoulder blades
  • flex your knees and pull the ball towards your bottom
  • return to starting position

Push-ups

  • Lie on stomach
  • Put arms at side so that your thumbs align with your chest
  • Push up (breathe out)
  • Return down so that your chest is about a fist length from the ground (breathe in)
  • Repeat as many times as you can
    • Note: your back should be straight (with butt down) every push up- if you start to lose your form, just do the push-up with your knees on the ground

Image:Prt_pushups.JPG

Squat

  • Stand with feet shoulder width apart, toes slightly pointed out
  • Hold arms straight out in front of you, parallel to the ground
  • Squat down so that your butt goes down just below your knees (breathe in)
  • Keep chest up and shoulders back
  • Stand up into original position but do not lock your knees (breathe out)
  • That is one rep- continue doing the up/down pattern

Toe-to-heel Raise

  • Maintain proper posture with head up and shoulders back and down.
  • Raise your heel off the ground and put all of your weight onto your toes.
  • Move back to having your foot flat on the ground.
  • This time bring your toes off the ground and put all of your weight onto your heel.
  • Repeat both as many times as possible in the given 30 seconds.

Image:Calf raise.jpg Image:Toe raise.jpg

Cool Down

  • 1 lap jog around track followed by 3 laps of walking
  • Static stretching- 30 seconds each
    • Shoulder stretch, triceps, quads, hamstring, calf (both sides)
  • Foam roller stretches (30 seconds each): gluteus maximus, latissimus dorsi, quad, hamstring, calf, tensor fascia latae

Notes

  • Shoulder was bothering him in the morning but during the workout it was okay
  • Able to complete the circuit three times without showing any signs of form fatigue
  • Completed the chest press and the reverse flies with 15lb dumbbells
  • struggled with balance a little on the toe-to-heel raise
  • struggled with proper form during the squat, kept bending at the waist
  • completed 2 jogging laps around the track, 1 in warm-up and one during the cool down

[edit] Friday, November 2 Workout Session, 11:00 am in the Zone

  • Group member:Amanda

Warm-up

  • 2 laps of brisk walking around the track followed by 2 laps of jogging.
  • Dynamic stretches: knee-to-chest, arm circles, scissor, lunge with lean, spinal rotation, side lunge, lunge around track, straight leg kick.

Cardio

  • 20 minutes on the bike moderate to vigorous intensity. Client can adjust speed or resistance to increase intensity.
  • Intensity will be monitored by using the talk test.

Resistance Training

  • Bench press
    • 8-10 repetitions x 3 sets 50 lbs
  • Seated Row
    • 8-10 repetitions x 3 sets 55 lbs
  • Hip Adductor Machine
    • 8-10 repetitions x 3 sets 60 lbs
  • Hip Abductor Machine
    • 8-10 repetitions x 3 sets 60 lbs
  • Plank
    • Client will start by doing this exercise 3 times at a 20 second hold for each one.
  • Superman
    • The client will perform 3 sets of this exercise doing 10 for each side of the body
  • Crunch on Stability Ball
    • 12 repetitions x 3 sets
  • Bicycle
    • Repeat this exercise 3 times in a forward motion and a reverse motion for 20 seconds each.

Cool Down

  • 5 minutes of easy cycling on the spin bike
  • Static stretching- 30 seconds each
    • Shoulder stretch, triceps, quads, hamstring, calf (both sides)
  • Foam roller stretches (30 seconds each): gluteus maximus, latissimus dorsi, quad, hamstring, calf, tensor fascia latae

Notes

  • After walking 2 laps we went straight to the bike and did a 5 minute warm-up before starting intervals (pyramid style and 1:1 ratio of standing up and sitting down)
  • Stayed on the bike for 30 minutes instead of 20
  • Bench pressed at 60 lbs (8 reps and 3 sets)- he said 50 felt too easy
  • Seated row at 60 lbs (8 reps and 3 sets)
  • For hip ab/adductor machines, we started with 10 reps at 60 lbs for the first set but then did 8 reps for the last 2 sets. He had a harder time with the abductor machine
  • On the stability ball we also did side crunches to work obliques
  • Walked 2 laps around the track instead of cycling because there was a spin class on

[edit] Monday November 5 Workout Session, 3:00pm in the Zone

  • Group members:Kyle and Michelle

Warm up

  • 5 minutes of easy cycling on the bike to get heart rate up and blood flowing
  • Dynamic stretches: knee-to-chest, arm circles, scissor, lunge with lean, spinal rotation, side lunge, lunge around track, straight leg kick.

Circuit training

  • The idea is to get an "all-in-one" workout for the client
  • The high-intense intervals will serve as a different form of cardiovascular training in which the client enjoys
  • All exercises are performed for 30 second durations.
  • Client will complete circuit 2-3 times.

Skipping

  • This move will not be done with a skipping rope.
  • Have arms relaxed with elbows bent and close to the torso. The wrists should be slightly below the elbows.
  • The wrists and forearms will be moving in a circular motion as if swinging the rope overhead.
  • Jump only a few inches off the ground in order to keep the exercise low impact. Try to keep your weight mainly on the balls of your feet.
  • Jump and twirl the imaginary rope as fast as possible for the 30 seconds at this station.

Image:Jumping rope wout rope.jpg


Butt Kicks

  • Run on the spot, but with an exaggerated flexion so that your feet just touch your butt
  • Make sure you swing your arms as you would in a typical run

Image:21-Butt-Kicks.jpg

Sit-ups

  • Lie flat on your back with your legs bent at the knees and feet flat on the floor (hip width apart) near your bottom.
  • Have your hands interlocked behind your head and make sure your chin stays away from your chest. Maintain a straight spine.
  • Raise your torso from the ground bringing your upper body towards your knees. Exhale when coming up into this position.
  • When going back down towards the ground, breathe in and always maintain a straight spine.

Image:Situp.jpg

Bicep Curl with Dumbbells

  • client will use 20 lbs dumbbells

Tricep Extension

  • Client will use 20 lbs dumbbells

Side To Side Jumps

Lunges with Dumbbells

  • Hold a dumbbell in each hand
  • Take one long step forward, keeping back foot in place
  • lower back knee just before it hits the ground
  • return to original position
  • complete on other side
  • client will use 20lbs in each hand

Image:Dumbbell lunges.jpeg

Cool down

  • 1 lap jog around track followed by 3 laps of walking
  • Static stretching- 30 seconds each
    • Shoulder stretch, triceps, quads, hamstring, calf (both sides)
  • Foam roller stretches (30 seconds each): gluteus maximus, latissimus dorsi, quad, hamstring, calf, tensor fascia latae

Notes

  • Every 2 exercises he had 10 second rest
  • Between each circuit he jogged a lap
  • The client was able to complete the circuit 3 times
  • Reviewed correct technique for each exercise before the client performed them
  • Client only needed a few reminders of correct technique while performing exercises
  • The last circuit the client performed the exercise slower to prevent form fatigue

[edit] Wednesday November 7 Workout Session, 3:00pm in the Zone

  • Group members:Lucas and Amanda

Warm-up

  • 2 laps of brisk walking around the track followed by 2 laps of jogging.
  • Dynamic stretches: knee-to-chest, arm circles, scissor, lunge with lean, spinal rotation, side lunge, lunge around track, straight leg kick.

Cardio

  • 30 minutes on the bike moderate to vigorous intensity (pyramid style). Client can adjust speed or resistance to increase intensity.
  • Intensity will be monitored by using the talk test.

Resistance Training

  • Bench press- 60 lbs, 8 reps, 3 sets (third set try to increase to 65lbs)
  • Seated row- 60 lbs, 8 reps, 3 sets (third set try to increase to 65lbs)
  • Leg press- 150lbs, 8 reps, 3 sets (third set try to increase to 160lbs)
  • Seated hamstring curl- 50 lbs, 8 reps, 3 sets (third set try to increase to 55 lbs)
    • Adjust chair so that knees line up with rotational axis of machine
    • Place feet over top of ankle rest (should sit right above heels)
    • Drive your heels down so that the ankle rest goes down and back as far as you can (keep waist down)
    • Return slowly to original position

Image:Seated-leg-curl.jpg

  • Bicep curl- 20 lbs, 8 reps, 3 sets (try to increase to 25 lbs on third set)
  • Triceps extension- 15 lbs, 8 reps, 3 sets (try to increase to 20 lbs on third set)

Core exercises

  • Plank- 30 seconds, 3 sets

Note

  • Client will perform toe-to-heel exercises for 30 seconds during rest period in plank
  • Crunches on stability ball- 3 sets, 12 repetitions
  • Bicycle- 3 sets, 20 seconds each

Cool down

  • 1 lap jog around track followed by 3 laps of walking
  • Static stretching- 30 seconds each
    • Shoulder stretch, triceps, quads, hamstring, calf (both sides)
  • Foam roller stretches (30 seconds each): gluteus maximus, latissimus dorsi, quad, hamstring, calf, tensor fascia latae

Notes

  • Did lat pulldown instead of seated row (first 2 sets at 60 lbs and last set at 70lbs)
  • Also did the first 2 sets at 60 lbs and last set at 70lbs or bench press
  • Did the laying down hamstring curl machine instead of the seated one (3 x 8 reps at 50 lbs)
  • Did quadricep leg extension machine instead of leg press (3 x 8 reps at 50 lbs)
  • Did bicep curls and tricep extensions with dumbbells
  • Added standing on the BOSU ball to work on his ankle strength as well as balance

[edit] Tuesday November 13, 2012 Workout Session, 3:30pm in the Zone

  • Group members:Amanda and Kyle

Warm-up

  • 1 lap of brisk walking around the track followed by 2 laps of jogging.
  • Dynamic stretches: knee-to-chest, arm circles, scissor, lunge with lean, spinal rotation, side lunge, lunge around track, straight leg kick.
  • Ladder exercises ( 1 foot in each, 2 feet in each, In and outs)

Cardio

  • 20 minutes on the bike moderate to vigorous intensity (pyramid style). Client can adjust speed or resistance to increase intensity.
  • Intensity will be monitored by using the talk test.

Circuit Training Each exercise will be done for 45 seconds with 30 seconds of rest in between Go through circuit 3 times

  • Bicep Curls (20lb dumbbells)
  • High Knees
  • Chest Press on the Stability Ball
  • Mountain Climber
  • Push-ups
  • Jumping Jacks
  • Plank
  • Burpees
       *Begin in a standing position.
       *Drop into a squat position with your hands on the ground
       *Extend your feet back in one quick motion to assume the front plank position
       *Return to the squat position in one quick motion
       *Return to standing position

Image:Burpees.jpg

  • Toe to Heel Raise
  • Alternating Lunges

Resistance Training

  • Internal/external Shoulder Rotation (10lbs, 2 sets of 12 repetitions)
    **External Rotation
      *Attach a horseshoe handle to the upper cable pulley and grasp the handle with your right hand so that your right arm is alongside the cable tower.
      *Bend your arm so your forearm is in front of your body and parallel to the floor, and your elbow rests against your side.
      *Pull the handle across your body to lift the weight, and then slowly return your arm to the starting position.
    **This exercise is internal rotation.
      *After you complete your reps, do external rotation with your left rotator cuff: Without changing position, hold the horseshoe handle in your left hand, so your forearm is across your waist.
      *Keeping your left elbow against your side, pull the handle outward to lift the weight.
      *To lower the weight, return to the starting position.
    **To complete internal and external rotation on both arms, switch to the other side of the cable tower or turn your body around

Image:184 fig1.gif Image:Shoulder-internal-rotation-1.jpg

  • Shoulder Press (15lbs, 2 sets of 12 repetitions)
  • Front Deltoid Raises (10lbs, 2 sets of 12 repetitions)

Cool down

  • 1 lap jog around track followed by 3 laps of walking
  • Static stretching- 30 seconds each
    • Shoulder stretch, triceps, quads, hamstring, calf (both sides)
  • Foam roller stretches (30 seconds each): gluteus maximus, latissimus dorsi, quad, hamstring, calf, tensor fascia latae

Notes

  • He has gotten a lot better at the ladder drills
  • Went through circuit twice
  • Struggled a bit with technique at first for mountain climbers
  • Had trouble balancing when doing alternating (split) lunges
    • we switched to regular lunges for the second round through the circuit
  • The circuit really tired him out and we gave him one extended rest period because he felt slightly light headed
  • Did not do the resistance training but will do it tomorrow instead

[edit] Wednesday November 14, 2012 Workout Session, 3:00pm in the Zone

  • Group members:Kyle and Lucas

Warm-up

  • 2 laps of brisk walking around the track followed by 2 laps of jogging.
  • Dynamic stretches: knee-to-chest, arm circles, scissor, lunge with lean, spinal rotation, side lunge, lunge around track, straight leg kick.

Cardio

  • 30 minutes on the stepping machine at moderate to vigorous intensity. High intensity intervals will be done throughout.
  • Intensity will be monitored by using the talk test.
  • Place one foot on bottom step and opposite foot on second step
  • Keep hands on railings for support
  • Keep back straight up throughout routine
  • Keep breathing throughout exercise

Image:Step.jpg

Resistance Training

  • Assisted Pull-up- Around 140 lb counter resistance, 8 reps, 3 sets (adjust weight if needed)
  • Bench press- 60 lbs, 8 reps, 3 sets (try to increase to 65lbs on third set)
  • Seated row- 60 lbs, 8 reps, 3 sets (try to increase to 65lbs on third set)
  • Leg press- 150lbs, 8 reps, 3 sets (try to increase to 160lbs on third set)
  • Hip Adductor Machine- 60 lbs, 8 reps, 3 sets (try to increase to 70lbs on third set)
  • Hip Abductor Machine- 60 lbs, 8 reps, 3 sets (try to increase to 70lbs on third set)

Core and Balance Training

  • Toe-to-heel Raise- 30 seconds, 3 sets
  • Plank- 30 seconds, 3 sets
  • Standing on BOSU ball with the round side at the bottom for 30 seconds- 3 sets
  • Crunch on stability ball- 15 reps, 3 sets
  • Oblique side bends with dumbbell
    • While standing and maintaining a straight posture, hold a 20lb dumbbell in one hand.
    • With your arms straight at your side, laterally flex towards the side you are holding a dumbbell on
    • After leaning towards that side and lowering the weight to around the height of the knee, go back to standing up straight
    • Make sure the movement is done in a slow and controlled fashion
    • Repeat 10 times for 3 sets on each side

Cool down

  • 1 lap jog around track followed by 3 laps of walking
  • Static stretching- 30 seconds each
    • Shoulder stretch, triceps, quads, hamstring, calf (both sides)
  • Foam roller stretches (30 seconds each): gluteus maximus, latissimus dorsi, quad, hamstring, calf, tensor fascia latae

Notes

  • Stair climber was being used so client ran/walked stairs by track for 10 minutes
  • Assisted pull-up was done on level 10
  • Added shoulder press machine- client did 20 lbs, 3 sets, 8 reps
  • Added shoulder internal/external rotation- 15 lbs, 3 sets, 8 reps

[edit] Monday November 19, 2012 Workout Session, 3:00pm in the Zone

  • Group members: Kyle and Michelle

Warm-up

  • 1 lap of brisk walking around the track followed by 2 laps of jogging.
  • Dynamic stretches: knee-to-chest, arm circles, scissor, lunge with lean, spinal rotation, side lunge, lunge around track, straight leg kick.
  • Ladder exercises ( 1 foot in each, 2 feet in each, In and outs)

Cardio

  • 20 minutes on the bike moderate to vigorous intensity (pyramid style). Client can adjust speed or resistance to increase intensity.
  • Intensity will be monitored by using the talk test.

Circuit Training The circuit will be done twice and each exercise will be done for 45 seconds with 20 seconds of rest between each exercise. Client will jog 2 laps between the circuits

  • Bicep Curls (20lb dumbbells)
  • Jumping Jacks
  • Alternating Lunges
  • High knees
  • Push-ups
  • Wall Squat with Stability Ball
  • Mountain Climber
  • Plank
  • Chest Press on Stability Ball (20 lb Dumbbells)
  • Toe-to-Heel Raises (20 lb Dumbbells)

Resistance Training

  • Internal/external Shoulder Rotation (15lbs, 3 sets of 12 repetitions)
  • Shoulder Press (15lbs, 3 sets of 12 repetitions)
  • Front Deltoid Raises (10lbs, 3 sets of 12 repetitions)

Cool down

  • 1 lap jog around track followed by 3 laps of walking
  • Static stretching- 30 seconds each
    • Shoulder stretch, triceps, quads, hamstring, calf (both sides)
  • Foam roller stretches (30 seconds each): gluteus maximus, latissimus dorsi, quad, hamstring, calf, tensor fascia latae

Notes

  • Did not do ladder exercises
  • Used medium resistance band for internal/external shoulder rotation
  • Used 12 lbs for the front deltoid raises
  • Only jogged one lap between circuits

[edit] Wednesday November 21, 2012 Workout Session, 3:00 pm in the Zone

  • Group members: Lucas and Amanda

Warm-up

  • 10 minutes at moderate pace on the bike
  • Dynamic stretches: knee-to-chest, arm circles, scissor, lunge with lean, spinal rotation, side lunge, lunge around track, straight leg kick

Ladder Exercises

1 Foot in Each- the client is going to start facing the ladder. When performing this exercise the client is going to go through the ladder by only putting one foot in each box.

2 Feet in Each- For this one the client is once again going to start behind the ladder facing it. Step with either foot into the first, followed by the second foot into the same square. Repeat the drill leading with the other foot.

1 in Lateral- Start by facing to the side with one foot in and one foot out. Lead with the foot that is in the ladder and step into the next square. Follow with the trail leg by placing that foot into the first square. Repeat the exercise leading with the other foot.

2 in Lateral- Start by facing to the side with both feet outside the ladder. Step into the first square with the closest foot, followed by the second foot. Repeat the exercise leading with the other foot.

In and Out- The client is going to start behind the ladder facing it. Hop into the first square with the feet together followed by separating the feet and putting one foot on either side of the outside of the first box. Then bring them back together into the second box and repeat the process through the ladder.

  • Each of these exercises will be performed 3 times

Cardio

  • 15 minutes on the the stepping machine at moderate to vigorous intensity. High intensity intervals will be done throughout.
  • Intensity will be monitored by using the talk test.

Resistance Training

  • Bench press- 65 lbs, 8 reps, 3 sets
  • Seated row- 65 lbs, 8 reps, 3 sets
  • Leg press- 160lbs, 8 reps, 3 sets
  • Seated hamstring curl- 50 lbs, 8 reps, 3 sets

Core and Balance Training

  • Toe-to-heel Raise- 30 seconds, 3 sets, 20 lb Dumbbells
  • Plank- 30 seconds, 3 sets
  • Standing on BOSU ball with the round side at the bottom for 30 seconds- 3 sets
  • Crunch on stability ball- 15 reps, 3 sets
  • Lunges- 10 reps (each leg), 3 sets, 20 lb in each hand

Cool Down

  • 1 lap jogging followed by 2 laps of walking
  • Static stretching- 30 seconds each
    • Shoulder stretch, triceps, quads, hamstring, calf (both sides)
  • Foam roller stretches (30 seconds each): gluteus maximus, latissimus dorsi, quad, hamstring, calf, tensor fascia latae

Notes

  • Did lat pulldown instead of seated row
  • Bench press and lat pulldown were done at 60 lbs for the first set and then 70 lbs for the seconds and third set
  • Did quadricep extension machine instead of leg press
  • Did standing hamstring curl instead of seated

[edit] Monday, November 26, Post Assessment 3:00pm at the Zone

  • Group member:Kyle and Michelle

Measure height and weight

Warm-up

  • 5 minute on the bike
  • Dynamic stretching

Cardiovascular Health

  • Rockport Walk Test

Strength

  • 6 RM testing
    • Leg Press
    • Lat pulldown
    • Bench press
    • Seated row
  • Push-up field test
    • Record the maximum number of repetitions performed without resting.
    • To determine percentile compare the client’s score with the values on table 11.30 in the textbook.

Flexibility

  • Goniometry for shoulders
    • Flexion, extension, and abduction.
  • Functional Movement Screen (FMS)
    • Patterns being used:
      • Hurdle step
      • In-line lunge
      • Shoulder mobility test
      • Active straight-leg test
    • Clearance exams being used:
      • Push up
      • Shoulder mobility
      • Rotary stability
  • Stork Balance Stand Test

Cool-down

  • 1 lap jog around track followed by 3 laps of walking
  • Static stretching- 30 seconds each
    • Shoulder stretch, triceps, quads, hamstring, calf (both sides)
  • Foam roller stretches (30 seconds each): gluteus maximus, latissimus dorsi, quad, hamstring, calf, tensor fascia latae

[edit] Post Assessment Results, Monday November 26, 2012 (3:00pm in the Zone)

  • Weight: 167lbs
  • Height: 5’7”

Rockport walk test

  • 8 laps in 13.59 minutes
  • HR: 100bpm
  • Calculation says VO2 max = 45
  • Rating = excellent

6 RM Tests

  • Seated Row:
    • Set#1- 50lbs- 12 reps completed
    • Set#2- 70lbs- 8 reps completed
    • Set#3- 90lbs- 6 reps completed
    • Set#4- 110lbs- 6 reps completed
  • Lat Pulldown:
    • Set#1- 60lbs- 12 reps completed
    • Set#2- 80lbs- 8 reps completed
    • Set#3- 90lbs- 6 reps completed
  • Leg Press:
    • Set#1- 140lbs- 12 reps completed
    • Set#2- 180lbs- 8 reps completed
    • Set#3- 220lbs- 6 reps completed
    • Set#4- 240lbs- 6 reps completed
  • Bench Press:
    • Set#1- 60lbs- 12 reps completed
    • Set#2- 80lbs- 8 reps completed
    • Set#3- 110lbs- 6 reps completed
    • Notes: After the 3rd set of the bench press client complained of right shoulder pain. We did not have the client complete the 4th set of the test.

Push-up to exhaustion

  • 30 push-ups with proper form.

FMS Scoring

  • Hurdle Step: Shank 17.5”
    • Left leg= 2
    • Right leg= 2
    • Notes: was still a bit shaky when completing the test but form was much better.
  • In-Line lunge:
    • Left leg= 3
    • Right leg= 3
    • Notes: Client was able to complete this test with minimal problems. Kept the stick to the back of his head and was able to go down smoothly.
  • Shoulder mobility: Hand length 6.5”
    • Left shoulder= 2
    • Right shoulder= 2
    • Notes: did not improve on shoulder mobility.
  • Active Straight Leg Raise:
    • Left leg= 2
    • Right leg= 2
    • Notes: left leg is longer than the right leg. Did not improve on active straight leg raise.

Goniometry on shoulder joint

  • Right side:
    • Flexion= 5-180
    • Extension= 180-5
    • Abduction= 0-180
  • Left side:
    • Flexion= 3-180
    • Extension= 180-3
    • Abduction= 0-177

Stork Balance Stand Test

  • Right was held for over 60 seconds
  • Left was held for over 60 seconds
  • Note: client had no problem maintaining the position.

[edit] Brief Description if Client's Goals Were Met or Not

  • We were able to meet our first goal of increasing our clients VO2 max from good to excellent. Based on his post assessment Rockport test he is now in the excellent category for VO2max.
  • Based on our post assessment results for the 6 RM testing we were able to increase our clients overall strength. Although there were improvements in muscle groups tested his biggest improvement was in his lower body strength.
  • Our client was able to reach the balance goal that we had set out for him. He successfully improved his FMS hurdle step score from a 1 to a 2. We also observed improvements in his ability to perform balance exercises. He was more stable during these exercises and was able to maintain positions.
  • Our client was able to reach both the flexibility goals we had set out for him. We saw a huge improvement in our client’s ability to do the in-line lunge as it went from a 1 to a 3. He was also able to improve his hurdle step from a 1 to a 2. We surpassed our left shoulder abduction flexibility goal of increase his range from 3-164 by 5-10 degrees. By the end of the training program he was able to abduct his arm during the goniometry test from 0-177.

[edit] Materials Given to Client to Carry on Program

We will be giving our client a booklet made up of all of the exercises that he did this semester. This booklet will contain:

  • A description and picture of all the exercises so that he has a place to refer back to when necessary
  • The length of the exercises
    • Timing of the stretches
    • Number of repetitions/sets to complete for each exercise
    • Length of cardiovascular workout
  • List of reminders
    • Breathe though out exercise
    • Drink water before, during, and after (beer does not count)
    • Do not eat a heavy meal before exercising
    • If start to lose posture during exercise because of fatigue, then stop
  • Various options for exercise sessions
    • Eg. routine #1, cool-down option #2, etc.
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