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From PEKN4P22 FWD02 2013 Group 01

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[edit] Group 1: Katie Strmec, Nick Kiatipis, Sam Young, Melissa Mahony and Jade Watts

Image:group1.jpg

[edit] Consult: Tuesday September 24th at 12pm

Group Members: Sam, Nick & Katie

  • Is email your preferred form of communication, or is there another way you would rather be contacted?

-Email is the best way to contact this client.

  • The physical activity testing we will be conducting require some of the results to be compared to gender and age related norms. For these purposes, what is your age?

- 38 years old.

  • Do you have any medications that would affect your exercise performance? (cardiac related medications)

- No, the client is not taking any medications that could effect exercise.

  • Do you have any health issues that would effect your exercise performance?

- No, the client is not aware of any health issues.

  • Do you have any injuries?

- No, the client does not have any injuries. The client mentioned they had a sore wrist but it was not a serious injury.

  • Do you have any previous physical activity experience?

- Yes, the client exercises frequently. The client regularly engage in spin class, running, light resistance training and other recreational activities such as walking their dog. The client was also a competitive swimmer and track athlete.

  • Do you prefer certain types of exercises? Any specific equipment you prefer using?

- The client wants to focus on strength training, in particular upper body strength training. The client mentioned a slight dislike for resistance training machines such as the Smith machine so they will mostly prefer using free weights. The client also said they were open to things such as super sets and plyometrics.

  • Have you played any sports or done aerobic classes in the past/present?

- Yes, the client mentioned they were a competitive swimmer as well as track athlete.

  • Do you have any allergies we should be aware of?

- No, the client does not have any allergies we should be aware of.

  • What are your expectations/goals for the program?

- The client wishes to improve upper body strength and by doing so they wish to be able to successfully complete a pull-up.

  • What is your availability during the week to work with us?

- The client is available Monday-Friday from 12pm-1pm or anytime after 4:30pm. They also said they could train on weekends as well if needed.

  • Would you be willing to do take home exercises on your own time?

- Yes, the client said they would be willing to complete take home exercises.

Interpretations/ Future Research:

  • Initial thoughts: Active, young, female that enjoys various forms of physical activity with an emphasis on cardiovascular fitness exercises.
  • Concerns: injury to wrist that would require modified activities, time-constraint due to childcare and breaks at work.
  • Personal Goals: to complete 1 pull-up.
  • Research needed: super sets and plyometric workouts

[edit] Assessments: Wednesday October 2nd at 12:10- 12:50 in the Zone

Group Members: Jade & Melissa

This assessment will be performed in the following order:

Warm up:

  • 1 walking lap of the 200m track
  • 2 jogging laps building the clients intensity every 100m for a total of 200m
  • 50m of walking lunges, 20m of high knees, 20m of kick backs and 10m walking

1. Body Composition Measurements such as

  • Height = 6ft
  • Weight = 157lbs
  • Calculation of BMI (BMI= weight (in lbs)/ (Height x Height)(in inches) x 703) = 21.29 (normal)
  • Bicep circumference = 29cm
  • Chest Circumference = 84cm
  • Waist Circumference = 86cm
  • Hip Circumference = 103cm
  • Waist to Hip Ratio = 0.835 (high, however the client does not show any noticeable high risk factors in her body type. We believe this is a limitation of the assessment.)

2. Vital Signs

  • Pre-training Heart Rate = 75bmp (Average)

3. Cardiovascular Assessment

  • 12 Minute Run = 2150m

VO2 Conversion= 46.32 (90th percentile) (0.0268x distance (in meters)- 11.3)

4. Strength Assessment

  • Flexed Arm Hang = 1st trial 13.4 sec, 2nd trial 2.3sec (This test was used because the client specifically stated in the consultation that their personal goal was to be able to perform 1 Pull-up. No normative data is found, however this test will be used for comparison purposes)
  • 1 Minute Sit up Test= 27 sit-ups (good)

5. Balance Assessment

  • Star Balance Test

Left Leg Anterior = 81.5cm Anteromedial = 84cm Medial = 87 cm Posteromedial = 95cm Posterior = 97cm Posterolateral = 89cm Lateral = 76.5cm Anterolateral = 73cm

Right Leg Anterior = 75cm Anteromedial = 83.5cm Medial = 82.5 cm Posteromedial = 78cm Posterior = 77cm Posterolateral = 75.5cm Lateral = 61cm Anterolateral = 69.5cm

There was significant differences found between the right and left leg. This could be due to a range of motion issue in the left hip. Further assessment to the hip using a goniometry to measure joint range of motion in the hip such as: flexion, extension, abduction, adduction, medial and lateral rotation.

6. Strength Assessment

  • Wall Sit Test = 39.8 second (good)

7. Flexibility Assessment

  • Sit and Reach Test = 12.2 inches(31cm) 10th percentile

This could be due to a limitation in the assessment. The client has long lower limbs and shorter arms therefore the test would not take that in to account.

Cool Down

  • 2 lapping walks of the track
  • Pectoral wall stretch (2x for 30seconds)
  • Hamstring Stretch on ground (2 x for 30 seconds)
  • Cobra stretch (30 second hold)

Notes:

  • The warm up was condensed to 2 jogging laps around the track. Followed by 10-20m of: walking lunges, high knees, and kick-backs for each.
  • Resting heart rate was not taken prior to the 12 minute run. During the first training session resting heart rate will need to be taken prior to the execution of physical activity
  • Due to a time constraint within the assessment session the flexibility assessment was not achieved. During the first training session, the sit and reach test will be performed prior to exercising.
  • Cool down was shortened to 1 walking lap of the 200m track with arm stretches as the client walked.

[edit] Smart Goals

1.To increase upper body strength. This will be completed by utilizing exercises such as lat pull down, assisted pull ups, shoulder press, triceps extension and bicep curl in order to complete our clients goal of one unassisted pull up.

2.To increase lower body strength by incorporating weighted lunges, straight dead lifts and weighted squats/squats with push press. By using these exercises muscle strength and endurance will be increased in turn increasing their wall sit score from an average to good rating (40-60 seconds)

3.Increase core strength by doing exercises such as lower static hold, plank, plank walk out, ankle touches and leg raises. These exercises will help to improve her sit up score from good to excellent.

4.Increase balance by doing activities such toe touches, bosu ball stands, medicine ball catches and similar exercises which will lead to an improved score in the star balance test. We also want to work on equalizing stabilization between both legs. This can be accomplished by working on stabilization of the right leg and range of motion in the left leg.

5. To maintain cardiovascular fitness level. This will be completed by doing cardiovascular fitness activities in our warm up such as running, cycling as well as completing high intensity plyometric workouts to work aerobic capacity while developing muscular endurance.

6. To increase flexibility by incorporating a regular stretching routine into the warm up and cool down portions of the training sessions.

[edit] Exercises

Dynamic Stretches

  • High Knees/ Knees to Chest: Each step bring your knee as close to your chest as possible and alternate between legs.

Image:Bootcamp-high-knees.jpg

  • Walking Lunges: Take a step keeping your farthest foot planted on the ground infront of you, squat down so your back knee almost touches the floor. Alternate this patten between legs while moving forward.

Image:walkinglunge.jpg

  • Arm Swings

Image:arm swing 1.jpg Image:arm swing 2.jpg Image:arm swing 3.jpg

  • Kick Backs: Lightly jog in place or a straight line and bring your heel back as you flex your knee and kick your heels back so they hit your butt.

Image:kickbacks.jpg

  • Cross Overs: Start with your feet shoulder width apart and then alternate stepping in front and behind with each foot going in a lateral direction. Keep your body upright the whole time.

Image:crossovers.jpg


Static Stretches

  • Hip Flexor: Take a big step forward and bend your front leg so your knee is at 90 degrees and then slowly push pelvis downward and arching back until stretch is felt.

Image:Hip Flexors.jpg

  • Hamstring: Sitting on the floor with you one leg extended out and your other leg folded in, reach for your foot(grabbing it if possible)and pull towards you.

Image:Hamstrings.jpg

  • Triceps: Holding your arm so that your elbow is touching your ear, then reach your forearm behind your back so your hand is touching your shoulder blade. Hold your elbow with your other hand and pull backwards to feel the stretch.

Image:Triceps.jpg

  • Cobra: Lying on your stomach, keeping thighs on the ground. Lift your torso up with your arms and curve your back as much as possible. This will stretch your abdominals.

Image:Cobra.jpg

  • Lat Stretch: Standing a few feet away from the wall, extend your arms above your head (shoulder width apart), placing hands on the wall. While keeping your hands on the wall, flex you head, leaning towards the wall.

Image:Lats.jpg

  • Pectoral Stretch: Standing parallel to a wall, place your should against the wall and extend your arm behind you so it's in line with your shoulder. You then want to rotate your body away from the wall without taking your shoulder off of the wall.

Image:Pecs.jpg

  • Quadriceps: Standing on one foot, hold your ankle of the opposite leg behind your butt, pull your ankle up and towards your butt while keeping your knees in the same position.

Image:Quads.jpg

  • Rhomboid: Wrap both your arms around yourself like you are giving yourself a hug and pull outwards on either shoulder blade.

Image:Rhomboid.jpg


Upper Body Exercises

  • Lat Pull Down: Start with grip just slightly farther than shoulder width. Pull the bar down by squeezing your shoulder blades together and ending with your elbows at your side.

Image:lat pull down.jpg

  • Shoulder Press: Sitting down have your back straight. Start with weight shoulder width apart and push the weight above your head so your arms are parallel with your body.

Image:dumb bell shoulder press.jpg

  • Triceps Extension: Start with weight behind your head. Holding it with both hands and then bring the weight up until your elbows are straight.

Image:trecps extension.jpg

  • Bicep Curl: Standing straight, holding the bar in front of you, moving only your forearms, lift bar towards chest and then back down.

Image:bicep curl.jpg

  • Bench Press: Have your grip shoulder width apart. Bring the bar down till your elbows are at 90 degrees. Then push the weight up without locking your elbows.

Image:bench press.jpg

  • Triceps Kick-Backs with Machine: Upper body parallel with the floor. Arm parallel with your body and pull the weight back and up only moving your forearm and hand backwards to make it parallel with the floor.

Image:Kick-Backs with Machine.jpg

  • Dumbbell Shrugs: Holding dumbbells in each arm, shrug your shoulders or lift your shoulders upwards and then back down.

Image:Dumb bell shrugs.jpg

  • Rhomboid Rows: Lying face down on a bench, with a dumbbell in both hands. Keeping your elbows pointed outwards(in line with shoulders) lift the dumbbells upwards- as if you were trying to touch your two elbows behind you.

Image:Rhomboid Row.jpg

  • Supinated Wrist Curls: With forearm placed on bench, have wrist hanging over the edge. Holding a dumbbell(hand supinated) flex your wrist keeping your forearm on the bench. Rotate between each arm.

Image:supinated wrist curles.jpg

  • Assisted Pull-Ups on Machine: Start with arms fully extended then pull yourself up keeping your elbows pointed out. Pull yourself until your elbows are at your sides and squeezing your shoulders together.

Image:assisted pull-ups on machine.jpg

  • Band Assisted Pull-ups: Grab on to bar with hands in a supinated position shoulder width apart. Begin arms fully extended and pull your chest to the bar while keeping your body in a tight upright position with shoulder blades retracted.

Image:bandassistedpullups.png

  • Butterfly Pec Machine: Using this machine requires you to be in a seated position with elbows at shoulder height and arms bent at 90degrees. Hands are gripping the bars provided the objective of bringing both hands together in front of the body. Must keep back straight and along the bench provided.

Image:ButterflyPecMachine.jpg

  • Seated Row: Begin by starting in a seated position on the bench with legs fully extended. Grab onto handle of the machine using a pronated or hammer grip. Keep back straight with shoulders retracted. The objective is to pull hands and elbows towards your back by retracting your scapula. Must keep back, legs and trunk in a stationary position.

Image:seatedrow.jpg


Lower Body Exercises

  • Weighted Lunges: Refer to lunges. This is the same thing just adding weights.

Image:Weighted Lunges.jpg

  • Weighted Squats: Holding a dumbbell at chest level and slowly lowering your body weight so your knees are bent at a 100 degree angle, then return to a straight position.

Image:Weighted Squats.jpg

  • Fire Hydrants: On all fours, raise leg to roughly 90 degree to the side of the body. Then return to all fours and repeat.

Image:Fire Hydrants.jpg

  • Hip Abduction & Adduction: This is performed on a machine where you are sitting down and either forcefully pushing your thighs outwards, or squeezing your thighs inwards. Abduction would opening your legs against resistance and adduction would be closing your legs against resistance.

Image:Abduction & Adduction.jpg

  • Calf Raises: This is performed on a machine where you are going from flat foot to being on your toes and back down. Weight can be added so when you push to get on your toes, there is resistance being added to make it more difficult.

Image:calf raises.jpg

  • Straight Leg Deadlifts: Bent at the legs and lift the barbell off the floor. Do not lift with back, use your legs for force production. Lift barbell to waist in standing position, then return barbell to floor.

Image:straight lef deadlifts.jpg

  • Hamstring Curl: While lying prone, hold dumbbell between the feet and flex at the knees to 90 degrees. Lower weight back to the ground and repeat.

Image:Hamstring Curl.jpg

  • Dogma Leg Raise: On all fours, flex hamstrings and gluteus muscles to raise the sole of your foot towards the ceiling.

Image:buttlifts.png

  • Hamstring Curl with Exercise Ball: Start with legs extended and feet on exercise ball. With only shoulders/upper back on on the floor, flex at the knees until 90 degrees.

Image:hamstring curl with ball.png

  • Step Ups Using Exercise Box: While holding dumbbells in each hand, simply step up onto the box as if you were climbing stairs. Keep back straight and head forward. Can be performed by alternating legs or the same leg repeated.

Image: step ups.png

  • Sumo Squats: This is a modified squat with legs at a wider distance apart and toes externally rotated. Begin in a standing upright position and proceed with flexion of the knees and lowering to beyond 90 degrees. The trunk remains in an upright position without lumbar flexion. The weight is held with arms fully extended between the legs.

Image:sumosquat.jpg


Core Exercises

  • Lower Static Hold: Lying on back, raise feet roughly 6-8 inches off the floor and hold.

Image:lowerstatichold.jpg

  • Ankle Touches: While lying with knees bents passed 90 degrees, simply reach on the lateral sides of the body to try and touch ankle.

Image:ankletouches.png

  • Plank on forearms: First laying on your stomach with your forearms on the ground in font of you making a triangle, lift your stomach off the ground so all the weight is placed on your forearms and your toes.

Image:plant on forearms.jpg

  • Plank walk-outs: Starting with an arch in the back and bend at the trunk, “walk out” on your hands until plank position is reached. Can be performed on forearms as well.

Image:Plankwalkouts.jpg

  • Plank with Leg Lift: While in the plank position, instead of having weight on both legs, you have to lift one leg off the ground, putting all the weight on your forearms and your one leg.

Image:plant with leg lift.jpg

  • Leg Raises: Laying on your back, with your legs straight and flat on the ground, slowly lift your legs (keeping them together) off the floor but only around 20cm off the ground.

Image:leg raises.jpg

  • Leg Lift Switches: While in the plank position, instead of having weight on both legs, you have to lift one leg off the ground, putting all the weight on your forearms and your one leg.

Image:leg lift switches.jpg

  • Flutter Kick on Elbows: In a seated position with legs fully extended and raised off the ground the legs alternate moving up and down 5 cm. The forearms are place behind the body in a flexed position without the back planted on the ground.

Image:fluter kicks on elbows.jpg

  • Superman: While lying prone, arch at the back to lift legs and shoulders off the ground.

Image:superman.jpg

  • Bridge: Laying on your back with knees bent and feet flat on the ground. Lift your torso so all the body weight is on your shoulders/forearms and your feet.

Image:Bridgeabs.jpg

  • Bicycle Crunches: Sitting on your butt & leaning slightly back, lift your legs off the ground. Keeping legs straight in front of you slightly off the ground, bend your right knee and bring it up and at the same time bring your left elbow downwards and have them touch. Then do the same thing but with your left knee and your right arm.

Image:bicycle crunches.jpg

  • Flutter kicks: laying on your back with your hands under your butt (pronated), lift your legs slightly off the ground and start flutter kicks(moving each foot up and down, alternating between feet).

Image:Flutter kicks.jpg

  • Contralateral Arm Leg Raises: Start on knees and hands planted on the ground. Extend right leg and left arm proceed to hold fully extended position for 3 seconds and return limbs to ground. Then repeat with opposite arm and leg.

Image:bilateralarmlegraise.jpg


Balance Exercises

  • Bosu Balance: Standing on the bosu ball, with feet shoulder width apart (with the flat part facing upwards), perform different exercises including squatting up and down, moving arms in different directions, and standing on one foot.

Image:bosu ball balance.jpg

  • Single Leg Deadlift Stretch: Standing with a weight in your right hand, slowly lift your left leg in the air behind you. You want to let the weight pull you downwards (Upper body goes forwards, lower body goes backwards). After you get your leg all the way back, bring your upper and lower body back to starting position; yet keeping your lifted leg off the ground. Consistently doing this motion multiple times.

Image:single leg deadlift.jpg


Plyometric Exercises

  • Fast Skipping: This is simply spinning a rope around your body and jumping over it every time it hits the floor. This is done at a very fast pace.

Image:Fast Skipping.jpg

  • Box Jumps: This is where there is a box around 30cm tall placed infront of you and at a very fast speed, one must jump on and off of the box continuously.

Image:Box Jumps.jpg

  • Fast Feet: This is where you are running on the spot, trying to touch the floor as many times as possible rotating between each foot. This tends to be done on the tippy toes.

Image:Fast Feet.jpg

  • Mountain Climbers: In a plank position, bring your knee to your chest, touching the ball of your foot closer to your hands, alternating between each foot(like you were climbing up the floor with your feet keeping your hands in the same position).

Image:Mountain Climbers.jpg

  • Knee Tuck Jumps: This is where you are jumping and bringing your knees as high as you can to your chest while in there air as possible.

Image:Knee tuck Jumps.jpg

  • Burpees: This is where you jump in the air, arms going straight up above your head, the the whole body goes down and does a push up then comes back up and does another jump, extending your arms in the air.

Image:Burpees.jpg

  • Chest passes with Medicine Ball: Passing a ball between two people, doing passes the come from your chest.

Image:Chest passes with medicine ball.jpg

  • Standing Twist passes with Medicine Ball: Standing back to back with a partner, rotation to the side to get the ball then rotating to the other side to pass the ball.

Image:Twist passes with medicine ball.jpg

  • Ball Slam: Holding the ball at around chest level, throw the ball as hard as possible into the ground and catch it, continuously doing this action.

Image:Ball Slam.jpg

  • Squat Jumps: Standing straight, then squatng down, then extending the body into a jump. Returning to a squat, then back to a jump.

Image:Squat jumps.jpg

  • Heisman: Starting in a star position with legs spread apart and arms up (like a jumping jack), jump on your right foot and bring your left arm to touch your knee. Then jump to your left leg and bring your right arm to your knee. Alternating as quickly as possible.

Image:Heisman.jpg

  • Army Plank: Putting all you weight on your toes and your forearms, make 3 steps with your arms moving forward, and three steps back; keeping your feet planted.

Image:Plank.jpg

  • Ladder In And Out: Moving up the ladder placed on the ground, move one foot in, then the other foot in, then the first foot out (other side of ladder) then the 2nd foot out. Keeping a fast paced; fast feet stepping pattern.

Image:Ladder in and out exercise .jpg

  • Crunchie Frogs: Sitting down, slightly lift your legs in the air, while leaning back. Pull your knees towards your chest and grab your knees. Next, extend both arms outwards and at the same time push your legs out (straightening them). Keep alternating between positions.

Image:Crunchie Frogs.jpg

[edit] Training Session 1: Thursday October 3rd 2013 at 4:30pm- 6pm in the Zone

Group Members: Katie & Jade

Pre Work- Out Notes:

  • All static stretching should be performed to the point of tension, and the stretch should be held until the tensions subsides, at which point the client will release stretch and repeat if need be.
  • As this is our first in gym session with our client the program for today was to instruct the client through a variety of exercises that will be used over the course of the program. Using light weight and lower number of repetitions the client will work through the exercises with emphasis on form. The program is also restricted to a strict weights and core regimen as opposed to the circuit/ interval style the client prefers. Upcoming training sessions will be tailored to her preference of circuit training with the implementation of these weight resisted exercises.
  • Weight and Repetitions: For the first session the trainers will judge what weight our client is comfortable with, and how many repetitions of that exercises at that weight our client can perform.

Take resting heart rate before beginning of the session. (75bpm)

Warm Up:

  • 5 Laps running around the track

Dynamic Stretching

  • Knee to Chest Walk
  • Walking lunges
  • Arm Swings
  • Dynamic Shoulder Swing with Static Hold

Notes: No modifications were made to the warm-up.

Sit and Reach Re-Test- Results found above in the assessment

Goniometry Assessment of Hip

  • Flexion- Left (0-91 degrees), Right (0-91 degrees)
  • Extension - Left (91-0 degrees), Right (91-0 degrees)
  • Abduction - Left (0-16 degrees), Right (0-15 degrees)
  • Adduction - Left (0-15 degrees), Right (0-25 degrees)

The Client mentioned that in the past she had experienced hip pain from the positioning they held their first child while pregnant with their second. The client mentioned that occasionally when they ran their hip became sore, although this pain has not occurred in the past few months. Based on the goniometry assessment the range of motion is equal between their left and right hip for flexion, extension and abduction, however the left hip has a significant smaller range of motion during adduction.

Workout

Lat Pull-Down

  • 2 sets x 12 reps
  • Weight: 50lbs

Notes: The client completed 2 sets of 12 reps with a weight of 50lbs. Proper technique was maintained throughout the duration of the activity. The client had roughly 1 minute rest between sets.

Straight Dead Lift

  • 1 set x 12 reps
  • Expected Weight: 55lbs.

Notes: The client completed 1 set of 12 reps with a weight of 55lbs. The client lost form after 8 repetitions with their knees bending utilizing their quadriceps as their hamstrings became tired. The client had first tried a lower weight of 30lbs and mentioned it felt too light, however when increasing the load they were unable to maintain proper technique.

Weighted Lunges

  • 2 sets x 12 reps
  • Expected Weight: 15 lbs. per hand

Notes: The client performed 2 sets of 12 reps with a weight of 15 lbs in each hand. This exercise was done by walking 6 steps and then turning around and walking back. The clients back leg often flexed more than 90 degrees and their right foot became unstable causing an inward rotation.

Shoulder Press

  • 1 x 12 reps, 1 x 8reps
  • Expected Weight: 15 lbs. per hand

Notes: The client performed 1 set of 12 reps and 1 set of 8 reps both with 15lbs in each hand. The decrease in reps was due to no lower weights available however the client was showing weakness in their left shoulder and was unable to complete 12 reps.

Triceps Extension

  • 2 sets x 12 reps
  • Expected Weight: 8 lbs.

Notes: The client performed 2 sets of 12 reps with 8lbs in each hand. The client was familiar with this exercise and great technique was observed. An increase in weight would be recommended for this exercise.

Weighted Squat

  • 2 sets x 12 reps
  • Expected Weight: 40 lbs.

Notes: The client used the 40lb Ez Curl bar completing 2 sets of 12 reps. The client was unable to keep her core engaged causing her to flex her trunk while performing the last few reps of each set.

Abdominal Exercises:

  • Lower static hold
    • 30 seconds x 2
  • Ankle Touches
    • 20 rep’s per leg x 2
  • Plank on Forearm
    • 30 seconds x 2
  • Plank Walk Out’s
    • 5 x 3 step walk outs
  • Leg Raises
    • 15 reps

Notes: The abdominal exercises were completed in a separate circuit without the first 3 exercises. Plank Walk outs were done 3x 5walk outs with a 3 second pause when in the plank position. Leg raises she completed 15 reps for 1 set. Plank for 30 seconds was not challenging enough for the client. The second set of planks we increased the hold for 45 seconds. The client found the lower static hold as well as the leg raises very challenging.

Cool Down:

  • 2 jogging laps, 1 walking lap

Static Stretching:

  • Hip flexor stretch
  • Hamstring stretch
  • Triceps stretch
  • Cobra Stretch
  • Lat Stretch (both arms of the wall head looking down)

Notes: No jogging laps or walking laps were performed. We held each of the stretches listed above for 30seconds. The client enjoyed the hip flexor and Lat Stretch mentioning that both of those muscle were particularly sore.

[edit] Training Session 2: Monday, October 7th 2013 at 12:00- 12:50 p.m. in The Zone

Group Member(s): Jade

Pre Work-out Notes:

  • All static stretching should be performed to the point of tension, and the stretch should be held until the tensions subsides, at which point the client will release stretch and repeat if need be.
  • During this training session the muscle groups: bicep brachii, pectorallis minor and major, quadriceps, hip abductors and core will be targeted using a muscular endurance based program.
  • The client will have relatively short rest such as 30seconds between exercises while working dissimilar muscle groups in a circuit based training program. Between rounds of the circuit the client will have 3 minutes rest.
  • All equipment such as: free weights (expected: 2 15lbs,1 30lb),and mats will be used upstairs by the track to create easy transition time between exercises.

Warm up:

  • 3 jogging/running laps of the 200m track
  • 2 x 100meter build to a sprint with 30 seconds rest in between
  • Dynamic stretching (kick backs, high knees, cross-overs)

Circuit:

1.Single arm bicep curl

  • 12 reps with 10lbs in each hand (Increase is needed for next session)

30 seconds rest

2.Sit ups with arms at side

  • 20 reps

30seconds rest

3.Fire hydrants

  • 15 reps each leg (limited range of motion in clients left side)

30 seconds rest

4.Single leg lift switches/ Flutter Kicks on Elbow for 20seconds

  • For the first set the initial plan was to do single leg lift with switches every 3 seconds however the client had pain in her left hip after 10 reps. The client mentioned their hip hurt when the hip was flexed with straight legs. For the next round of the circuit the exercise was switched to low level flutter kicks for a 20second duration. This exercise was challenging for the client however did not cause them pain.

30seconds rest

5.Free weight bench press

  • 12 reps with 15 lbs each hand (increase recommended for the next session)

30seconds rest

6.Supermans

  • 20 reps

30seconds rest

7.Squats with weights

  • 12 reps

For the first set the client had 15lbs in each hand resting at her side. The client was unable to keep form (flexing her trunk) after 8 reps so the exercise was stopped. For the second set the client was given 10lbs and asked to hold it in front of her chest so they became more conscious of their leaning forward as they performed the exercise. The client was also given a mat to place under her heals to remain stable while doing the exercise. This helped the client keep proper form for the entirety of the 12 repetitions.

30seconds rest

8.Plank

  • 45 second hold

The client required reminders to raise her hip.

3minutes rest with 1 walking. Repeated the circuit twice.

Bosu Ball balance

  • 45seconds on the ball with:
    • 15 seconds standing with arms at her side
    • 10 seconds with both arms raised to the left side
    • 10 seconds with both arms raised to the right side
    • 5 seconds with both arms extended in front of the chest
    • 5 seconds with both arms extended behind the back

Note: The client required help getting on and off the bosu ball. The client found the arms at the left side and behind them difficult to complete.

Cool down:

  • 1 walking lap of the track
  • Static stretching
    • Quadriceps stretch
    • Single arm pectoral stretch (performed on the wall)
    • Cobra Stretch

[edit] Training Session 3: Tuesday October 8, 2013 from 12:10- 12:50 in the Zone & Track

Group Members: Nick, Sam and Melissa

Pre-Workout Notes:

  • For this exercise session we will be doing a Reverse Pyramid scheme 3 sets (1st set is 6-8 reps) (second set is 8-10) (third set is 10-15) rest times will be for 1-1.5 mins.
  • This workout was organized to counter the muscle groups used in our previous work out. The main muscles used were: Latissimus Dorsi, Hip Abductors, Triceps Brachii, Trapezius and Rhomboids, Gastrocnemius and Soleus, and the Abdominals.
  • We were only able to complete 2 sets of some exercises due to time constraints which also resulted in short rest at times.

Warm Up:

  • 3 laps around the track at a moderate pace
  • Dynamic stretching (butt kicks, lunging twists, arm swings, high knees, and side bends)

Circuit:

1. Lat Pull Downs

  • Set 1: 8 repetitions at 70lbs
  • Set 2: 10 repetitions at 60lbs
  • Set 3: 12 repetitions at 60lbs

- Client said the workload was appropriate; not too little, not too much.

2. Hip Abduction

  • Set 1: 8 repetitions at 80lbs
  • Set 2: 10 repetitions at 70lbs
  • Set 3: 20 repetitions at 70lbs

- The ease of the third set suggests good leg strength - Weight increase required

3. Triceps Kick Back (using machine)

  • Set 1: 6 repetitions on each arm at 20lbs
  • Set 2: 8 repetitions on each arm at 15lbs

4. Dumbbell Shrugs

  • Set 1: 8 repetitions on each arm at 25lbs
  • Set 2: 10 repetitions on each arm at 25lbs

5. Calf Raises

  • Set 1: 8 repetitions at 120lbs
  • Set 2: 10 repetitions at 100lbs
  • Set 3: 20 repetitions at 100lbs

- Again, good leg strength resulted in ease of third set - Weight increase required

6. Bent-Arm Planks

  • Set 1: 60s
  • Set 2: 60s
  • Set 3: 60s

Cool Down:

  • 3 laps around track at moderate pace
  • Static stretching- triceps for 30 seconds in duration

[edit] Training Session 4: Take Home Workout

  • Client completed this workout during their own time without supervision.
  • Instructed to be completed between October 9th - 15th
  • Client has access to the community YMCA gym to complete the workout

Warm-Up:

  • 3 laps of jogging on a track

OR

  • 5 minutes of moderate paced running on a treadmill
  • 3 Intervals of: 30 second sprint / 30 seconds rest on treadmill

OR

  • 3 Intervals of: 100m sprint on track / 100m walk

Dynamic Stretching

  • 100m of butt kicks, high knees and cross overs
  • Active lunges, stationary or traveling
  • Arm swings- with static hold on wall to point of tension, hold stretch till tension subsides

Circuit:

  • For this workout the client will perform exercises from this weeks sessions, but instead of working specific muscle groups the client will perform lighter weight and higher repetitions of each of the exercises to work the total body with focus on technique and form.
  • 1-2 minutes rest allowed between exercises


Repeat Twice:

  • Lat Pull Downs
    • 15 reps at 50 lbs
  • Supermans
    • 20 reps x 2 sets
  • Single Arm Bicep Curl
    • 15 reps at 10 lbs (each arm)
  • Fire Hydrants
    • 20 reps (each leg)
  • Triceps Extension
    • 15 reps at 8 lbs (each arm)
  • Lower static Hold
    • 30s x 2 sets
  • Free Weight Bench Press
    • 15 reps at 15 lbs (in each hand)
  • Traveling Lunges with Weight
    • 20 reps at 10 lbs (in each hand)
  • Planks
    • 45s x 2 sets
  • Calf Raises
    • 15 repetitions at 100 lbs

Cool Down:

  • 2 jogging laps, 1 walking lap of the track

Static Stretching

  • Quadriceps stretch
  • Single arm pectoral stretch (performed on the wall)
  • Cobra Stretch
  • Triceps Stretch

Notes:

  • Client adjusted resistance on Lat Pull Down to 60 lbs
  • Client adjusted resistance on Triceps Extension to 10 lbs
  • Client adjusted resistance on Bench Press to 20 lbs each hand for a total of 40 lbs resisted

[edit] Training Session 5: Thursday October 17, 2013 from 12:10- 12:50 in the Zone & Track

Group Members: Melissa & Jade

Note: In this circuit we want to make sure during 2nd time around, that we decrease the weight being lifted and increase the number of reps performed. This will increase muscle strength using the decreasing pyramid method.

Warm up:

  • 2 jogging/running laps of the 200m track
  • 2 x 100meter build to a sprint with 30 seconds rest in between
  • dynamic stretching (kick backs, high knees, cross-overs)

Circuit:

1.Single-Leg Deadlifts

  • (core stability, hamstring flexibility, dynamic balance): standing on your left leg, holding a weight in your right hand, lean forward( letting the weight bring you close to the floor), while bringing your right leg backwards and up (keeping back straight and squeeze your glutes together to bring you back to starting position)
  • Set 1:6x 17.5lbs
  • Set 2:6x17.5lbs

Notes: showed improvements with balance on the second set.

2.Bench Press( biceps, pectorals, deltoids, traps)

  • Set 1: 12x 20lbs
  • Set 2: 8x22.5lbs, finished with 4x20lbs

Notes: During her home workout she completed 12 reps comfortably with 20lbs, we continued with that weight for the 1st set, confirming it was too easy. We then increased the weight to 22.5 but the client was only able to perform 8 reps, we finished the rest of the reps using the 20lbs.

3.Leg press, using resistance band

  • Set 1:12 reps using the purple resistance band
  • Set 2: 12 reps using the purple resistance band

Note: Client felt this exercise worked the abdominal muscle more than the Quadriceps due to the inability to relax the shoulders while performing the exercise.

4.Rhomboid Row (Rhomboids)

  • Set 1: 12reps x 12.5lbs
  • Set 2: 12 reps x 15lbs

Notes: During the completion of the first set it was established that that weight was to easy for the client however this was the first time performing the exercise. We needed to ensure proper technique was maintained. During the second set we increased the weight.

5.Squats with weights

  • Set 1: 12reps x 20lbs
  • Set 2: 12 reps x 20lbs

6.Palms-Up Barbell Wrist Curl Over A Bench(brachioradialis)

  • Set 1: 12reps x 20lbs (Left side), 12reps x 12.5lbs (Right side)
  • Set 2: 12reps x 20lbs (Left side), 12reps x 12.5lbs (Right side)

Note: The client mentioned she had pain in her right wrist with the heavier weight. We decreased the weight and asked her to immediately stop the exercise if the pain continues. The client felt 12.5lbs for her right wrist was a comfortable weight without pain.

7.Weighted lunges

  • Set 1: 12reps x 20lbs
  • Set 2: 12reps x 20lbs

8.Core

  • Plank on Forearm 60 seconds x 2
  • Plank Walk Out’s 1. 8 x 3 step walk outs 2. 5x3 step walk outs
  • Leg Raises 20 reps x2

Cool down

  • 1 walking lap of the track
  • Static stretching
  • Hamstring stretch
  • Rhomboid stretch
  • Single arm pectoral stretch (performed on the wall)

[edit] Training Session 6: Friday October 18, 2013 from 12:10- 12:50 in the Zone & Track

Group Members: Katie, Jade & Melissa

Warm-Up

  • 3 jogging/running laps of 200m track
  • 2 running laps, building to sprint throughout the 200m
  • Dynamic stretching (butt kicks, high knees, walking lunges, cross-overs, arm swings)

Circuit

  • 3 cycles of the circuit will be completed with increasing weight and decreasing reps for each exercise using the pyramid method.


Assisted Pull-Ups on Gravitron

  • 12 reps at 33 lbs (#9)
  • 10 reps at 40 lbs (#8)
  • 8 reps at 47 lbs (#7)

Fire Hydrants

  • 20 reps
  • 15 reps
  • 10 reps

Triceps Kick Backs

  • 12 reps at 10 lbs
  • 10 reps at 12 lbs
  • 8 reps at 15 lbs


Plank with Leg Lift

  • 30 seconds
  • 45 seconds
  • 1 minutes

Bicep Curls

  • 12 reps at 15 lbs
  • 10 reps at 12 lbs
  • 8 reps at 15 lbs


Hamstring Curl with Dumbbell

  • 12 reps at 10 lbs
  • 10 reps at 12 lbs
  • 8 reps at 15 lbs


Bridge Hold

  • 30 seconds
  • 45 seconds
  • 1 minute


Cool Down:

  • 2 jogging laps, 1 walking lap of the track

Static Stretching

  • Quadriceps stretch
  • Single arm pectoral stretch (performed on the wall)
  • Cobra Stretch
  • Triceps Stretch

Notes:

  • Expected weights for the assisted pull ups displayed is the amount of body weight the client will be lifting through the repetitions, the remainder of the clients body weight is assisted by the Gravitron machine
  • Resistance for assisted pull-ups was adjusted to what the machine offered at each resistance interval.
  • Client was reminded to keep hips up and inline with the body on the bridge exercise.
  • Weight increase required for Hamstring Curl with Dumbbell

[edit] Training Session 7: Monday October 21st, 2013 12:10-12:50pm at The Zone

Group Members: Jade

Warm up:

  • 3 laps of track jogging
  • dynamic stretching: arm swings, high knees, butt kicks, skipping)

Circuit

Lat Pull Down

  • Set 1- 12 x 60 lbs
  • Set 2- 10 x 70 lbs
  • Set 3- 8 x 70 lbs

Notes: During set 2 the client needed a reminder to lift her chest and avoid leaning back to bring down the bar. The weight during he second set was challenging for the client so we remained at the same weight for the final set of 8 reps.

Hip Adduction with resistance band

  • Set 1- 15 reps
  • Set 2- 12 reps
  • Set 3- 10 reps

Notes: The black stretch cord was used for this exercise. The client felt that this exercise was fairly easy.

Dumbbell Flies

  • Set 1- 12 x 5 lbs
  • Set 2- 10 x 8 lbs
  • Set 3- 8 x 8 lbs

Fire Hydrants

  • Set 1- 15 reps
  • Set 2- 12 reps
  • Set 3- 10 reps

Bench Press

  • Set 1- 12 x 17.5 lbs
  • Set 2 – 10 x 22.5 lbs
  • Set 3- 8 x 22.5 lbs

Notes: The intended weight for the first set was 20lbs however this weight was in use. The increase from set 1 to set 2 created a challenge for the client, therefore the client continued with 22.5lbs for the final set. An increase to the weight is required for 8 reps to a weight of 25lbs.

Lower Static Hold

  • 3 x 30 sec

Side Plank with Dip

  • 3 x 10 dips

Crunches legs up

  • 3 x 15 reps

Cool Down

  • 2 jogging laps
  • static stretching: pectoral stretch, cobra, Lat stretch

[edit] Training Session 8: Wednesday October 23rd, 2013 12:10-12:50pm at The Zone

Group Members: Nick & Katie

  • 8 laps of track jogging
  • 2 laps of running building to sprint throughout the 200m
  • dynamic stretching: arm swings, high knees, butt kicks, skipping)

Circuit 1:

  • 30 seconds of: (repeat 2x)
    • Squat jumps
    • 1,2,3 Heisman
    • Fast Feet
    • Army Plank
    • Ladder in and out
  • 2 minute break

Notes

  • Client was reminded to initiate jump squats by pressing hips and buttock backward as if to sit in a chair while keeping chest up and back straight.

Circuit 2:

  • Repeat 2x
    • 12 burpees with long jump
    • 15 chest passes with medicine ball (10lb Ball)
    • 15 crunchie frogs
    • 12 slam ball
  • 2 minute break

Cool Down

  • 2 walking laps
  • static stretching: pectoral stretch, cobra, Lat stretch

[edit] Training Session 9: Friday October 25th 2013 12:10pm - 12:50pm at The Zone

Group Members: Nick and Sam

Warm Up

  • 3 laps of track
  • Dynamic stretching
    • Twisting lunges. butt kicks, high knees
  • Static stretching
    • Triceps, shoulders, quadriceps, hamstrings, groin

Circuit

  • Biceps with ez curl bar
    • Set 1- 12 x 25 lbs
    • Set 2- 10 x 35 lbs
    • Set 3- 8 x 35 lbs
  • Note: 35lbs was used for set 2 and 3 because a 30 ez curl bar was not available. Client was still able to complete reps though, and enjoyed the progression.
  • Lunges with Weight
    • Set 1- 12 x 20 lbs
    • Set 2- 10 x 35 lbs
    • Set 3- 8 x 35 lbs
  • Note: Sets 2 and 3 were done with a barbell resting on shoulders behind the head due to unavailable dumbbells.
  • Triceps Extension
    • Set 1- 12 x 22.5 lbs
    • Set 2- 10 x 22.5 lbs
    • Set 3- 8 x 22.5 lbs
  • Note: Performed as a two-handed tricep kickback behind the head. We originally planned to start at 20lbs for Set 1 and progress from there over sets 2 and 3 but again availability of dumbbells and time constraints forced us to adapt the workout.


  • Shoulder press
    • Set 1: 12 x 10 lbs
    • Set 2: 10 x 12.5 lbs
    • Set 3: 8 x 12.5 lbs
  • Note: Weight for sets 2 and 3 was repeated due to availability of 15 pound dumbbells.


  • Back Extension
    • Set 1: 12 x body weight
    • Set 2: 10 x 10 lbs
    • Set 3: 8 x 25 lbs


  • Leg Lifts
    • Set 1: 20reps
    • Set 2: 15reps
    • Set 3: 12reps


  • Plank Walk-Outs
    • Set 1: 10
    • Set 2: 10
    • Set 3: 10

Cool-down:

  • Due to lack of time the client was instructed to perform static stretches for the biceps, triceps and cobra for the abdominals at a later time.

[edit] Training Session 10: Monday October 28th, 2013 at 12:10-12:50pm at The Zone

Group Member(s):Jade

Warm Up:

  • 5minutes spinning on the bike with light intensity at a leisure pace
  • Dynamic Stretching: arm circles, butt kicks

Circuit (All of the exercises are completed before moving on to the next set ex. set 1 of each exercise, then 2, and lastly 3)

Assisted Pull-ups on Gravitorn

  • Set 1: 10reps x 40lbs (level 8)
  • Set 2: 8reps x 53lbs (level 6)
  • Set 3: 4reps x 60lbs (level 5), 2reps x 53lbs (level 6)

Squats

  • Set 1: 10x 20lbs
  • Set 2: 8x 22.5lbs
  • Set 3: 6x 25lbs

Bench Press

  • Set 1: 10 x 22.5lbs
  • Set 2: 8x 22.5lbs
  • Set 3: 6x 25lbs

Notes: Set three was a good challenge for the client.

Lunges

  • Set 1: 10x 35lbs
  • Set 2: 8x 35lbs
  • Set 3: 6x 45lbs

Note: Balance struggle during set one so the same weight was used for the second set.

Shoulder Press

  • Set 1: 10x 10lbs
  • Set 2: 8x 15lbs
  • Set 3: 6x 17.5lbs

Note: The first set we intended on having the client use 12.5lbs however that weight was unavailable.

Dogma Leg Extensions

  • Set 1: 20 reps per leg
  • Set 2: 15 reps per leg
  • Set 3: 12 reps per leg

Bosu Balance

  • Set 1: *45seconds on the ball with:
    • 15 seconds standing with arms at her side
    • 10 seconds with both arms raised to the left side
    • 10 seconds with both arms raised to the right side
    • 5 seconds with both arms extended in from of the chest
    • 5 seconds with both arms extended behind the back
  • Set 2: *60seconds on the ball with:
    • 20 seconds standing with arms at shoulder height performing a slow squat.
    • 10 seconds with both arms raised to the left side
    • 10 seconds with both arms raised to the right side
    • 5 seconds with both arms extended in front of the chest
    • 5 seconds with both arms extended behind the back
    • 5 seconds with left leg raised
    • 5 seconds with right leg raised

Cool Down:

  • 2 walking laps of track
  • Static Stretching: lat stretch, glute stretch, and pectoral stretch for 30second duration each.

[edit] Training Session 11: Wednesday October 30th, 2013 at 12:10-12:50 in The Zone

Group Member(s): Katie & Melissa

Warm-Up

5 running laps (increase intensity throughout the 1000m run) Dynamic Stretching ( butt-kicks, high knees, cross-overs, arm-swings, walking lunges)

Circuit: Two rounds were completed

Bicep Curl

  • Set 1: 10reps x 35lbs
  • Set 2: 10reps x 35lbs

Triceps Kickbacks

  • Set 1: 10reps x 22.5lbs
  • Set 2: 10reps x 22.5lbs

Note: Triceps extension was modified to Triceps Kick Backs due to the zone being busy. Performed at 22.5 lbs, but was heavy for the client.

Hamstring Curls

  • Set 1: 10reps x 15lbs
  • Set 2: 10reps x 15lbs

Dumbell Flyes

  • Set 1: 10reps x 8lbs
  • Set 2: 10reps x 8lbs

Note: For next workout, increase weight to 10 lbs.

Crunches with legs raised

  • Set 1: 20reps
  • Set 2: 20reps

Leg Extension

  • Set 1: 10reps x 160lbs
  • Set 2: 10reps x 160lbs

Note: Performed Leg Extension on machine, instead of with dumbells at a resistance of 160 lbs.

Lat Pulldown

  • Set 1: 10reps x 70lbs
  • Set 2: 10reps x 70lbs

Bench Press

  • Set 1: 10reps x 22.5lbs
  • Set 2: 10reps x 22.5lbs

Calf Raises

  • Set 1:10reps x 150lbs (body weight resistance)
  • Set 2:10reps x 150lbs (body weight resistance)

Note: Used body weight resistance performed on edge of stair, increase needed for next time used in workout.

Rhomboid Row

  • Set 1:10reps x 15lbs
  • Set 2:10reps x 15lbs

Note: For the first round, one arm was performed followed by the other. Zone was busy, only able to find one dumbbell of the appropriate weight.

Back Extension

  • Set 1: 10reps x 25lbs
  • Set 2: 10reps x 25lbs

Note: Increase required for next workout that incorporates this exercise.

Cool Down

  • 1walking lap
  • Static stretching: bicep, triceps, hamstring, quadriceps stretches for 30seconds each

Note:

  • In an effort to get through the circuit twice and efficiently the order of exercises was modified from the original posting.

[edit] Training Session 12: Friday November 1st, 2013 at 12:10-12:50 in The Zone

Group Member(s): Sam and Nick

Warm Up

  • 3 laps of the track
  • Dynamics stretching
  • Twisting lunges, high knees, butt kicks

Circuit

Lat Pulldowns

  • Set 1: 10 reps x 60lbs
  • Set 2: 8 reps x 70lbs
  • Set 3: 6 reps x 70lbs

Assisted Pull-ups on Gravitorn

  • Set 1: 10reps x 40lbs (level 8)
  • Set 2: 8reps x 53lbs (level 6)
  • Set 3: 4 reps x 53lbs (level 6)

Biceps with ez curl bar

  • Set 1- 12 x 25 lbs
  • Set 2- 10 x 30 lbs
  • Set 3- 8 x 35 lbs

Calf Raises

  • Set 1: 20 repetitions at 25 lbs
  • Set 2: 10 repetitions at 25 lbs
  • Set 3: 8 repetitions at 30 lbs

Note: Calf Raises were performed with dumbbells in hands while standing on a step-up box

Bench Press

  • Set 1- 12 x 15 lbs
  • Set 2 – 10 x 20 lbs
  • Set 3- 8 x 22.5 lbs

Dumbbell Flyes

  • Set 1- 12 x 5 lbs
  • Set 2- 10 x 10 lbs
  • Set 3- 8 x 10 lbs

Dorsi Flexion Exercise

  • Set 1: 15 reps per leg
  • Set 2: 15 reps per leg
  • Set 3: 15 reps per leg

Bridge Hold

  • Set 1: 30 seconds
  • Set 2: 45 seconds
  • Set 3: 1 minute

Cool Down

  • 2-3 minutes on stationary bike, moderate pace
  • Static stretching (30 second hold for each stretch)
  • Hamstrings, Quadriceps, Triceps, Pectorals

[edit] Training Session 13: Monday November 4th, 2013 at 12:10-12:50 in The Zone

Group Member(s): Katie & Jade

Warm Up

  • 5 laps of the track
  • Dynamic stretching
  • Twisting lunges, high knees, butt kicks

Circuit

  • Pyramid method, 3 cycles of circuit

Band Assisted Pull-ups (green band)

  • 10 reps
  • 8 reps
  • 6 reps

Pre-workout note: exercise choice or equipment use may vary depending on what the zone has to offer. Post-workout note: no modifications necessary.

Triceps Kickback

  • 10 reps x 12.5 lbs
  • 8 reps x 15 lbs
  • 6 reps x 22.5 lbs

Note: 22.5lbs was the next closest available weight to the prescribed 17.5 lbs in set 3

Squats

  • 10 reps x 22.5 lbs
  • 8 reps x 27.5 lbs
  • 6 reps x 27.5 lbs

Note: original progression was 25 lbs (set 2) then 27.5lbs, due to limited equipment at that time 27.5lbs was used for last two sets

Butterfly Pec Machine

  • 10 reps x 50 lbs
  • 8 reps x 70 lbs
  • 6 reps x 70 lbs

Note: Machine only increased in increments of 20lbs, prescribed weight was adjusted.

Biceps Curls w/ ez curl bar

  • 10 reps x 30 lbs
  • 8 reps x 30 lbs
  • 6 reps x 40 lbs

Note: Prescribed resistance for set 2 was 35lbs, only the 30lb barbell was available at that time.

Single-Leg Deadlift

  • 10 reps x 20 lbs
  • 8 reps x 25 lbs
  • 6 reps x 27.5 lbs

Note:

  • performed with 1 free weight
  • prescribed weight was adjusted to allow for the weights available at the time (set 2, 25lbs instead of 22.5lbs. set 3, 27.5lbs instead of 25lbs)
  • client noted greater difficulty in balance on left leg

Army Planks

  • 30 seconds
  • 45 seconds
  • 1 minutes

Cool Down

  • 2 jogging laps of the track
  • 1 walking lap of the track
  • Static Stretching: Quadriceps, hamstrings, biceps, triceps, cobra

[edit] Training Session 14: Wed November 6th, 2013 at 12:10-12:50 in The Zone

Group Member(s): Melissa and Nick

  • 5 laps of track jogging
  • 2 laps of running building to sprint throughout the 200m
  • dynamic stretching: arm swings, high knees, butt kicks, walking lunges)

Circuit 1:

    • 30 seconds of: (repeat 2x)
    • Fast skipping (on the spot)
    • Box jumps
    • Fast Feet
    • Mountain climbers
    • Knee tuck jump
    • 2 minute break

Circuit 2:

    • Repeat 2x
    • 12 burpees
    • 15 chest passes with medicine ball (10lb Ball)
    • 15 standing twist with medicine ball
    • 12 slam ball
    • 2 minute break

Cool Down

    • 2 walking laps
    • static stretching: pectoral stretch, calve stretch(on wall), hamstring stretch

[edit] Training Session 15: Friday November 8th 2013 at 12:10-12:50p.m in the Zone

Group Members: Sam & Nick

Warm Up

  • 5 laps around the 200m Track
  • 50m build to fast (Starting at a slow pace and increasing to a fast pace)
  • 50m grapevine
  • 50m build to fast (Starting at a slow pace and increasing to a fast pace)
  • 50m walk lunge
  • Arm Swings

Circuit

  • Back Extension
    • 10 x 22.5lbs
    • 8x 30lbs
    • 6x 35lbs
  • Fire Hydrants
    • 10reps
    • 8reps
    • 8reps
  • Bench Press
    • 10 x 22.5lbs
    • 8 x 25lbs
    • 6 x 27.5lbs
  • Triceps Extension- 2 handed kick back behind head
    • 10 x 22.5lbs
    • 8 x 22.5lbs
    • 6 x 25lbs
    • 6 x 25lbs
  • Gravitron Assisted Pull Ups
    • 10reps of Level 7
    • 8 reps of Level 6
    • 6 reps of Level 5 (only capable of 4 last time try to push to 6!)
  • Plank Walk outs
    • 10 x 3
    • 8 x 5
    • 8 x 5
  • Bosu Ball Balance
  • Set 1: *45seconds on the ball with:
    • 15 seconds standing with arms at her side
    • 10 seconds with both arms raised to the left side
    • 10 seconds with both arms raised to the right side
    • 5 seconds with both arms extended in from of the chest
    • 5 seconds with both arms extended behind the back
  • Set 2: *60seconds on the ball with:
    • 20 seconds standing with arms at shoulder height performing a slow squat.
    • 10 seconds with both arms raised to the left side
    • 10 seconds with both arms raised to the right side
    • 5 seconds with both arms extended in front of the chest
    • 5 seconds with both arms extended behind the back
    • 5 seconds with left leg raised
    • 5 seconds with right leg raised
  • Set 2: *60seconds on the ball with:
    • 20 seconds standing with arms at shoulder height performing a slow squat.
    • 10 seconds with both arms raised to the left side
    • 10 seconds with both arms raised to the right side
    • 5 seconds with both arms extended in front of the chest
    • 5 seconds with both arms extended behind the back
    • 5 seconds with left leg raised
    • 5 seconds with right leg raised

Cool- Down

  • 2 walking laps of the track
  • Static Stretching for 30second hold each for pectoral stretch, triceps stretch, Cat pose

[edit] Training Session 16: Monday November 11th 2013 at 12:10-12:50p.m in the Zone

Group Members: Katie & Jade

Warm Up

  • 5 laps around the 200m Track
  • 50m build to fast
  • 50m grapevine
  • 50m build to fast
  • 50m walk lunge
  • Arm Swing

Circuit: 3 cycles of each exercise

Band Assisted Pull -Ups

  • 10 reps
  • 8 reps
  • 6 reps

Contralateral Arm Leg Raise

  • 20 seconds (each arm/leg)
  • 30 seconds (each arm/leg)
  • 40 seconds (each arm/leg)

Bench Press

  • 10x 22.5lbs
  • 8x 25lbs
  • 6x 27.5lbs

Sumo Squats

  • 10 reps x 22.5 lbs
  • 8 reps x 25 lbs
  • 6 reps x 27.5 lbs

Seated Row

  • 10 reps x 50 lbs
  • 8 reps x 60 lbs
  • 6 reps x 70 lbs

Plank with Leg Lifts

  • 30 seconds
  • 45 seconds
  • 1 minute

Hamstring Curl

  • 10 reps x 20 lbs
  • 8 reps x 22.5 lbs
  • 6 reps x 25 lbs

Standing Twists with Medicine Ball

  • 30 seconds
  • 45 seconds
  • 1 minute


Cool- Down

  • 2 walking laps of the track
  • Static Stretching for 30second hold each for pectoral stretch, triceps stretch, Cat pose

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[edit] Training Session 17: Wed November 13th 2013 at 12:10-12:50p.m in the Zone

Group Members: Melissa and Nick

Warm up:

  • 3 jogging/running laps of the 200m track
  • dynamic stretching (kick backs, high knees, cross-overs, arm swings)

Circuit:

  • 1.Single Leg Deadlifts
    • Set 1:6x 20
    • Set 2:6x20
  • 2.Bench Press( biceps, pectorals, deltoids, traps)
    • Set 1: 12x 20lbs
    • Set 2: 8x22.5lbs
  • 3.Rhomboid Row (Rhomboids)
    • Set 1: 12reps x 15lbs
    • Set 2: 12 reps x 20lbs
  • 4.Palms-Up Barbell Wrist Curl Over A Bench (brachioradialis)
    • Smallest barbell there is.
  • 5.Band Assisted Pull-ups (green band)
    • 10 reps
    • 8 reps

Bosu Ball Balance

  • Set 1: *45seconds on the ball with:
    • 15 seconds standing with arms at her side
    • 10 seconds with both arms raised to the left side
    • 10 seconds with both arms raised to the right side
    • 5 seconds with both arms extended in front of the chest
    • 5 seconds with both arms extended behind the back
  • Set 2: *60seconds on the ball with(all performed while squatting):
    • 20 seconds standing with arms at shoulder height performing a slow squat.
    • 10 seconds with both arms raised to the left side
    • 10 seconds with both arms raised to the right side
    • 5 seconds with both arms extended in front of the chest
    • 5 seconds with both arms extended behind the back
    • 5 seconds with left leg raised
    • 5 seconds with right leg raised

Abdominal Exercises

  • Plank on Forearm 60 seconds, set 2: 30seconds
  • Flutter kicks 30 seconds
  • Bicycle crunch 60 seconds, set 2: 30 seconds

Cool down

  • 1 walking lap of the track
  • Static stretching
    • Hamstring stretch
    • Rhomboid stretch
    • Single arm pectoral stretch (performed on the wall)

[edit] Training Session 18: Friday November 15th 2013 at 12:10-12:50 p.m. in The Zone

Group Members: Jade and Sam

Warm-Up

  • 3 laps of the track building each lap starting at a light jog and ending in a near sprint
  • 50m of butt kicks
  • 50m of grapevine
  • 50m of high knees
  • 50m of walking with arm swings

Chin-up Challenge

  • Starting at strength in a supine chin-up position standing on an exercise box. The client will perform as many chin-ups they can possibly do.

Note: Starting in the upward position the client was capable of coming down and back up to have her arms bent at 110 degrees, with the bar located at the top of her head.

Circuit with 3 rounds

Band Assisted Chin-ups

  • 10 x using green band
  • 8 x using green band
  • 6 x red + purple band

Hamstring Curls using exercise ball

  • 15 reps
  • 12 reps
  • 10 reps

Butterfly Pec Machine

  • 10reps x 50lbs
  • 8reps x 70lbs

Notes: only completed 2 sets of this exercise because the machine was occupied and we ran out of time.

Step Ups using Medium box (alternate halfway which leg is forward)

  • 20reps no weight
  • 16reps x 10lbs in each hand
  • 12reps x 15lbs in each hand


Triceps Extension

  • 10 reps x 22. 5lbs
  • 8 reps x 25lbs
  • 6 reps x 27.5lbs

Notes: reminders of elbow positioning was required for the last set.

Leg Lifts + lower static hold

  • 15 reps + 15second hold
  • 12 reps + 30second hold
  • 10 reps + 45second hold

Seated Row

  • 10 reps x 60lbs
  • 8 reps x 70lbs

Notes: only 2 sets completed due to lack of time.

Side Plank dips

  • 15each side
  • 15 each side

Notes: Only 2 sets completed due to lack of time. Client also needed reminders of body positioning because she had her shoulders in front of her torso.


Cool Down:

  • 1 walking lap
  • Lat Stretch (30second hold)
  • Triceps Stretch (30second hold)
  • Quadriceps Stretch (30second hold)

[edit] Post Training Assessment: Monday November 18th, 2013 at 12:10- 12:50pm in The Zone

Group Members: Katie,Jade & Melissa

Warm up:

  • 1 walking lap of the 200m track
  • 2 jogging laps building the clients intensity every 100m for a total of 200m
  • 50m of walking lunges, 20m of high knees, 20m of butt kicks and 10m walking

1. Body Composition Measurements such as

  • Height = 6ft
  • Weight = 159.4lbs
  • Calculation of BMI (BMI= weight (in lbs)/ (Height x Height)(in inches) x 703) = 21.62 Normal
  • Bicep circumference = 31cm
  • Chest Circumference = 84cm
  • Waist Circumference = 80.5cm
  • Hip Circumference = 105cm
  • Waist to Hip Ratio = 0.767 Moderate Risk

2. Vital Signs

  • Pre-Training Heart Rate = 75bpm

3. Cardiovascular Assessment

  • 12 Minute Run = 2300m

Predicted VO2 Max = (0.0268x distance (in meters)- 11.3) = 50.34 (90th + percentile)

4. Strength Assessment

  • Flexed Arm Hang = 15 sec
  • 1 Minute Sit up Test= 28 sit ups

5. Balance Assessment

  • Star Balance Test

Left Leg Anterior = 74 Anteromedial = 80 Medial = 80 Posteromedial = 86 Posterior = 88 Posterolateral = 86 Lateral = 82 Anterolateral = 79

Right Leg Anterior = 72 Anteromedial = 86 Medial = 90 Posteromedial = 92 Posterior = 84 Posterolateral = 83 Lateral = 77 Anterolateral = 77


6. Strength Assessment

  • Wall Sit Test = 38sec

7. Flexibility Assessment

  • Sit and Reach Test = 45cm (17.7inches) 50th percentile

Notes:

  • Client ate almonds at 11am before training
  • Slight fatigue noted before assessment due to household activities from the weekend such as strenuous painting, cleaning and recorded 20,000 steps on Saturday.

Cool Down

  • 2 walk laps of the track
  • Pectoral wall stretch (2x for 30seconds)
  • Hamstring Stretch on ground (2 x for 30 seconds)
  • Cobra stretch (30 second hold)

[edit] Last Meeting: Monday Dec 6th, 2013 at 12:30 in her office

Group Members: Nick, Sam & Melissa

  • Gave the client a 4 week training program as well as a chart of each of the exercises that she used with pictures, descriptions, and refinement cues.
  • Discussed her progression as well as post assessment results
  • Future considerations
  • Refer to sub-heading "Final Meeting Supplies" for detailed instructions given to our client [1]

[edit] Goals Achieved

1.To increase upper body strength. This will be completed by utilizing exercises such as lat pull down, assisted pull ups, shoulder press, triceps extension and bicep curl in order to complete our clients goal of one unassisted pull up.

  • This goal was achieved, this was observed throughout the progression of our training weeks as the client continually increased the weights they were capable of lifting as well as in the post assessment by increasing their flexed arm hang.

2.To increase lower body strength by incorporating weighted lunges, straight dead lifts and weighted squats/squats with push press. By using these exercises muscle strength and endurance will be increased in turn increasing their wall sit score from an average to good rating (40-60 seconds)

  • Based on the post-assessment this goal was not achieved however the client was capable of lifting more weight at the end of the 6-week training program than at the start. Muscular strength of the legs could have been increased but the assessment test measured more of the client muscular endurance of her lower limbs.

3.Increase core strength by doing exercises such as lower static hold, plank, plank walk out, ankle touches and leg raises. These exercises will help to improve her sit up score from good to excellent.

  • The client was unable to attain the goal of becoming "excellent" for the abdominal strength test, however the client was capable of increasing the amount of reps completed in the 1 minute duration.

4.Increase balance by doing activities such toe touches, bosu ball stands, medicine ball catches and similar exercises which will lead to an improved score in the star balance test. We also want to work on equalizing stabilization between both legs. This can be accomplished by working on stabilization of the right leg and range of motion in the left leg.

  • This goal was achieved, and was noted during most body weight and balance exercises. Improvements to the right side were also noted in the post-assessment results.

5. To maintain cardiovascular fitness level. This will be completed by doing cardiovascular fitness activities in our warm up such as running, cycling as well as completing high intensity plyometric workouts to work aerobic capacity while developing muscular endurance.

  • The client improved her cardiovascular fitness level during the training program surpassing our intended goal for them.

6. To increase flexibility by incorporating a regular stretching routine into the warm up and cool down portions of the training sessions.

  • This goal was achieved as the client increased her flexibility in the sit and reach test by moving to the 50th percentile.


  • Please refer to comparison chart shown below.

Image:comparison_assessment.jpg

[edit] Summary Chart

[2]

[edit] Citations

http://www.hardcorehockey.co.uk/article/on-the-pitch/warm-up/warm-up-arm-swings http://www.eatrunread.com/2012/04/hip-flexor-and-piriformis-stretching.html http://mikesbikes.com/articles/stretching-before-you-ride-pg241.htm http://www.weightlossforall.com/stretching-upper-body.htm http://health.howstuffworks.com/wellness/diet-fitness/exercise/total-body-stretches6.htm http://www.tnation.com/free_online_article/sports_body_training_performance_repair/heal_that_hunchback http://www.netfit.co.uk/articles/fitness_articles/chest_bicep_stretch.htm http://www.massagestudyguide.net/remedial/home-care-exercises/home-stretch/standing-rhomboid-stretch/ http://www.enjoyyourhealthylife.com/2011/10/07/focus-on-triceps-extension/ http://rollingout.com/health/fitness-plan-best-bicep-workout-for-women/2/ http://transformationtrainer.com/2010/01/exercise-triceps-kickbacks/ http://munfitnessblog.com/back-workout-11-dumbbell-shoulder-shrug/ http://www.bodybuilding.com/exercises/detail/view/name/palms-up-dumbbell-wrist-curl-over-a-bench http://www.activebeergeek.com/bodyweight-exercises-for-strength-training/ http://1to150.blogspot.ca/2013/02/top-10-kettlebell.html http://www.ultimatebodypress.com/fire-hydrant-with-kick-out.html http://www.shapingconcepts.com/blog/health-club-machines-to-avoid/ http://www.maxfitbangkok.com/give-your-bum-a-lift/ http://health.howstuffworks.com/wellness/diet-fitness/exercise/leg-exercises-tb2.htm http://nbfit.net/april-fitness-challenge-8-hours-of-plank/ http://www.iposture.com/exercise_plank-leg.php http://www.seventeen.com/health/fitness/leg-raise-exercise http://www.arthritisnetworks.com/can-yoga-help-arthritis-joint-pain/ http://www.youtube.com/watch?v=rhVIeO2MQC8 http://www.barstarzz.com/howto/superman-lower-back-exercise/ https://news.naij.com/41184.html http://www.menshealth.co.uk/building-muscle/get-big/6-lower-body-strength-moves-443390 http://worldsfittest.net/abdominal-exercises-the-pros-use/ http://www.nickcampos.com/2011/09/balance-training-with-a-rocker-board/ http://www.sprint2thetable.com/2013/02/work-it-out-baby-got-back/ http://www.bodyandsoul.com.au/fitness/workouts/skip+yourself+fit,8135 http://www.fitbie.com/get-fit/hope-solo-s-15-minute-workout http://www.oprah.com/health/The-Swimsuit-Ready-Workout/2 http://keebainefitness.blogspot.ca/2012/03/exercise-of-day-tabata-tuck-jumps.html http://runningintherealworld.wordpress.com/2012/03/04/marathon-training-week-16/ http://www.brianmac.co.uk/armplymo.htm http://www.fitsugar.com/Get-Physical-Toss-Around-Medicine-Ball-418304 http://experiencelife.com/article/plyometrics-might-as-well-jump/ http://site.hockeytrain.com/blog/hockey-leg-workout-tips-and-routine/ http://www.celsius.com/live-healthy/lower-body-workouts-for-the-summer-featured-in-diets-in-review http://www.fleetly.com/exercises/crunchy-frog/ http://www.womenshealthmag.com/files/images/bootcamp-high-knees.jpg http://www.womenshealthmag.com/files/wh6_uploads/images/twitter-bboe-wo-4.jpg http://images.meredith.com/fitness/images/2010/06/ss_101570065_w.jpg http://farm8.staticflickr.com/7146/6421349223_4c390bcfcc.jpg http://www.foodielovesfitness.com/wp-content/uploads/2012/02/dumbbell-shoulder-press1.jpg http://foodielovinle.files.wordpress.com/2012/03/glutes1b.jpg http://verilymag.com/wp-content/uploads/2013/03/AbWorkout03-8_edit.jpg http://woldfitness.com/2005/08/gymnastics-for-mom-and-dad-what-if-you-can-only-do-one-pull-up/ http://www.upv.es/deportes/vdepalcoy/ERASMUS/muscle_ex/Front/chest2.htm http://www.womensfitness.co.uk/fitness/642/beach-body-workout/page/3/0 http://fititintraining.com/workout_equip_metabolic_1.html



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