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Contents

[edit] Getting started


[[Image:]]= Group 4 Members =

  • Spencer May
  • Marco Ionni
  • Fadia Santana
  • Eric Hodgson
  • Brad Gemmel


[edit] Initial Consultation

October 2, 2013. From 4:30- 5:30pm, at the gym and stretching area

Group Members

  • Eric
  • Brad
  • Fádia
  • Marco
  • Spencer

Group members assisting the client

  • Fádia
  • Marco

[edit] Questions/Answers

1. What is your preference for exercise time/ schedule? How many times a week would you like to meet?

  • Wednesday to Friday after 4:30 pm.

2. Establish the date and time for the next sessions.

  • Next Wednesday 4:30 pm.

3. What kind of previous experience have you had with physical activity/ sports? Have you ever participated in a structured exercise program prior to this? Do you have any experience with resistance training, cardiovascular training, or flexibility training? (3.1) or are you currently involved in any physical activity? If what kind and how often?

  • She used to go to the gym 3 times per week in 2006
  • Turbo jam home program every day 3 years ago
  • Played soccer twice a week 2 years ago
  • Nowadays she goes for a walk 3 times per week
  • She does not like running and cardio exercises
  • However does like elliptical
  • She used to have a personal trainer

4. Have you suffered any injuries, or are currently dealing with any?

  • Shoulder and upper back issues because of a car accident 18 year ago
  • Tension
  • Shin splints in both legs
  • Fractured her left ankle 3 years ago

5. Do you have any other medical conditions that we should be aware of? If yes anyone in your family history had or has the same condition?

  • She has high blood pressure and takes 1 water pill per day.
  • Family has a history of high blood pressure and high cholesterol

6. What are your expectations for this program? What are your goals?

  • Get healthier, build muscle, become a more fit individual
  • She wants to improve her core and her upper body (mostly arms)

7. What type of exercise do you prefer to do? Machines vs. Free weights vs. Cardio?

  • She likes activities that involve a lot of movement. She has no preference about machines vs. free weights, both are good for her.

8. Do you smoke or drink? If yes how many times on the week and how often?

  • She does not smoke but drinks a glass of wine once a week.

9. Do you have any allergies?

  • Shrimp

10. Do you use any controlled medications? If yes for what condition?

  • Water pills for high blood pressure

11. In order to determine your progress, we will be comparing your results over the term to the norms of people around your age, in order to do this we will need to know your age.

  • She is 45. Birth date: 1968- 08 - 30

12. Provide the Parq to be filled out.

  • Assigned and answered

[edit] Initial Physical Assessment

October 4, 2013. From 5:00- 6:00pm, at the gym and stretching area


Group Members

  • Eric
  • Brad
  • Fádia
  • Marco
  • Spencer

Group members assisting the client

  • Eric
  • Brad
  • Fádia
  • Marco
  • Spencer

[edit] Cardiovascular readings:

  • Resting Heart Rate : 84 bpm
  • Blood Pressure Prior to Exercise : 168/96

[edit] Body composition measurements:

  • Height (centimetres) : 155
  • Weight (kilograms) : 76.9
  • BMI (weight[kg]/height[cm]²= 32.02 (Obesity:Class I)

[edit] Warm-up (dynamic stretch ~ 15mins):

  • Light aerobic workout : jogging - 5mins (30-40% intensity)
  • Sideways leg swing : 15 swings each leg

Image:Sideways leg swing.jpg

  • Arm circles : 15 rotations clockwise, 15 rotations counter-clockwise

Image:Arm-circles.jpg

  • Torso twists : 40 twists

Image:Torso-twist.gif

  • Butt kicks : 15 kicks each leg

Image:Butt-Kicks.jpg

  • High knees : 15 raises each leg

Image:19-high-knee-run.jpg

[edit] Shoulder ROM

- Goniometry

Procedure

  • Client stands in anatomical position
  • Client will perform shoulder movements and joint angle data will be recorded
  • Test both shoulders
  • flexion (norm:0-180) : L=0-175 R=0-175
  • extension (norm: 180-0) : L=175-0 R=175-0
  • hyperextension (norm: 0-45) : L=0-64 R=0-67 *reported left shoulder to be tense during movement
  • medial rotation (norm: 0-65) : L=0-90 R=0-90
  • lateral rotation (norm: 0-90) : L=0-90 R=0-90
  • horizontal adduction (norm: 0-120) : L=0-165 R=0-160 *prior right shoulder injury
  • horizontal abduction (norm: 0-30) : L=0-34 R=0-35


Equipment

  • Goniometer

[edit] Strength Assessment

- Push-ups in a minute (upper body) : 27 modified pushups = Above Average (20sec-29sec)

Procedure

  • Client takes female push-up position on a mat (knees bent at 90 degrees on mat, with hands placed shoulder width apart at the shoulders)
  • Client is asked to perform as many push-ups as they can without stopping in 1 minute
  • Value is recorded and compared against normative data

Equipment

  • Mat
  • Stopwatch

Image:Modified-push-up.gif

- Plank test (core) : 1.02 minutes = Healthy (60sec-120sec)

Procedure

  • Client lays pronated on a mat with their arms aligned with the shoulders
  • When instructed, the client uses their forearms and toes to raise their body off the ground; their back and legs must be straight once in the plank position
  • The client holds this position as long as they can; when their back drops or they stop the plank, the time stops
  • The time is recorded and compared to normative values

Equipment

  • Mat
  • Stopwatch

Image:Abs-plank.jpg

- Wall sit (lower body): 1.03 minutes = Above Average (46sec-60sec)

Procedure

  • Client starts standing with their back to a sturdy wall, legs shoulder width apart, hands at their side
  • When instructed, the client will slide down the wall, applying their weight on the wall; bringing their knees to a 90 degree angle (in a sitting position)
  • Hands must not be on the knees and used in holding the sitting position
  • Client will attempt to hold this position for as long as they can to a maximum of a minute
  • Data is recorded and compared to normative data

Equipment

  • Stopwatch
  • Wall

Image:wall sit.jpg

[edit] Flexibility Assessment

Functional Movement Screen (FMS)

  • Graded on a scale 0-3 (0 – client feels pain during movement : 3 – client performs movement without any weakness or instability or alteration to the movement)

- In Line Lunge : L=2 R=2 ~ dowel does not remain in place and does not remain vertical; feet do not remain in saggital plane

Procedure

  • Client lines their feet up on FMS board one foot in front of the other in lunge preparation
  • Holding a pole behind the back in line with the spine, client attempts to perform a lunge on the board smoothly (knees to 90 degrees before returning back to start)

Image:In line lunge.jpg

- Shoulder Mobility : Hand Length-17cm *reports of tension in left shoulder prior to exercise R=2(19cm) ~ greater then a hand length, less than one and a half L=2(25cm) ~ greater then a hand length, slightly less than one and a half

Procedure

  • Client first has the length of their hand measured in centimeters
  • The client will make a fist with both hands, and then attempt to touch fists together behind the back
  • One hand is placed in a positions so that the elbow is superior the head, and the other hand, while keeping the humorous at their side, will reach behind and attempt to reach up to the top fist (do NOT allow the bottom arm to leave the persons side)
  • Measure the distance between the two fists, less than 1 hands width away = a score of 3
  • Check both sides

Image:Arm_reach.jpg

- Trunk Stability Push Up Test : 2 ~ lag in spine in pushup with thumbs aligned at eyebrows, no lag in spin in pushup with thumbs at the clavicle

Procedure

  • Client lays down on their stomach with their arms up in preparation for push up position
  • Client lines hands shoulder width apart at the forehead, and with one push, attempts to do a smooth push up (if done, score of 3)
  • If not smooth or not completed, move the hands in line with the chin, and if that’s too difficult, move the hands back to line up with the shoulders

Image:Trunk_stability.jpg

Equipment

  • FMS equipment (Directional Plane Base, Dowel)
  • tape measure

[edit] Balance Assessment:

- Y Excursion Test : L= 24.5cm forward : 28cm left : 24cm right R= 25cm forward : 22cm left : 28cm right

Procedure

  • Place strips on tape on the ground to create 8 end points that all intersect in the middle.
  • Instruct the client to stand at the intersection point on one foot
  • Instruct the client to try and slide her elevated foot as far down each of the points as possible
  • Record the distance from the intersection point

Equipment

  • Tape
  • Tape Measure

Image:Y balance Test.jpg

[edit] Cardiovascular Assessment

- Rockport Walking Test : 16.42 min HR: 168bpm = 36.18(60th-70th percentile) - Fair (16.05-17.31)

Procedure

  • Instruct the client to walk the 1 mile as quickly as possible
  • Immediately following the test the clients heart rate (bpm) will be calculated
  • Clients estimated VO2 max will then be calculated
         Equation: VO2max= 132.853 - (0.0769 x BW) - (0.3877 x age) + (6.315 x gender [0 for female]) - (3.2649 x time) - (0.1565 x HR)
  • Compared to normative table

Equipment

  • Stop watch
  • Zone track

[edit] Cool-down (Static Stretch ~ 10mins):

Image:Adductor_stretch(quadricep-_hamstring).jpg


  • Adductor stretch(quadricep/hamstring) : 15-20 seconds each leg


Image:Calf_stretch.jpg


  • Calf stretch : 15-20 seconds each leg


Image:Quadriceps_stretch.jpg


  • Quadriceps stretch : 20-25 seconds each leg


Image:Hamstring stretch TT.jpg


  • Hamstring stretch : 20-25 seconds each leg


Image:Shoulder_stretch.jpg


  • Shoulder stretch : 10-15 seconds each shoulder


Image:Bicep_stretch.jpg


  • Bicep stretch : 10-15 seconds each arm


Image:Chest_stretch.jpg


  • Chest stretch : 10-15 seconds each arm

[edit] S.M.A.R.T Goals

Strength

  • Strengthen the dorsiflexors muscles to reduce the pain associated with her medial tibial stress syndrome
  • Increase core strength through a variety of different abdominal exercises which will also help to improve her balance
  • Improve upper body muscular endurance through the use of resistance bands, and light load exercises.

Flexibility

  • Improve joint range of motion in her injured shoulder through the dynamic and static stretching during the warm up and cool down, as well as giving her non load bearing exercises to perform at home

Balance

  • Strengthen the ligaments/ tendons/ muscles involved in the stability of her body and see improvements in the post assessment when compared to the initial.

Cardiovascular

  • To improve cardiovasclar performance (VO <sub2max) through the use of continuous low impact exercise (stationary bike, elliptical)
  • We would like to see an improvement from fair to average on the normative table


[edit] Training Session #1

October 11, 2013. From 4:30- 5:30pm. At the gym and stretching area

Group Members

  • Eric
  • Brad
  • Fádia
  • Marco
  • Spencer

Group members assisting the client

  • Marco
  • Fádia
  • Eric


- Warm- up (dynamic- 15 mins):

  • Sideways leg swing : 15 swings each leg
  • Arm circles : 15 rotations clockwise, 15 rotations counter-clockwise
  • Torso twists : 40 twists
  • Butt kicks : 15 kicks each leg
  • High knees : 15 raises each leg


- Strength (upper body)


Image:Deltoids______Supraspinatus_____Subscapularis____Infraspinatus______Teres_Minor.jpg


  • Deltoids/Supraspinatus/Subscapularis/Infraspinatus/Teres Minor


Image:External_rotation.jpg


  • External rotation with arm abducted 90 degrees- Crossover machine(3 sets of 15-20) -> 2 sets : 15 reps : 10lbs.


Image:Internal_rotation.jpg


  • Internal rotation- Crossover machine (3 sets of 15-20) -> 2 sets : 15 reps : 10lbs.


Image:External_rotation_with_arm_abducted_90_degrees_1.jpg


  • External rotation with arm abducted 90 degrees- Crossover machine (3 sets of 15-20) -> 2 sets : 15 reps : 10lbs.


Image:Rear_deltoid_raises_crossover.jpg


  • Rear deltoid raises(3 sets of 15-20) -> 2 sets : 15 reps : 10lbs.


  • Giant Set 1: 2 sets


Image:Dumbbell_curl.jpg


-Dumbbell curl (20-25): Set 1 = 20 reps : 8lbs. - Set 2 = 20 reps : 10lbs.


Image:Close_grip_pushups.jpg


-Close grip pushups (10-15) (last set as many as she can push out) : Set 1 = 11 reps - Set 2 = 13 reps


Image:-Plank.jpg


-Plank (40 seconds) (last one as long as she can) : Set 1 = 45 seconds - Set 2 = 25 seconds


  • Giant Set 2: 2 sets


Image:-Floor_Y-T-I_raises.jpg


-Floor Y-T-I raises (15 seconds each position) : Set 1 = 15 seconds each position - Set 2 = 15 seconds each position


Image:Isolation_chest_press.jpg


-Isolation chest press (10-15)(last one as many as she can) : Set 1 = 15 reps - Set 2 = 15 reps


Image:-Bicycle_kicks.jpg


-Bicycle kicks (30 seconds forward/ 30 seconds backward) : Set 1 = 30 sec forward and backward - Set 2 = 25 sec forward and backward

- Cardiovascular

  • Elliptical workout (50-60% intensity)

-15mins : 50-60% intensity = 150-170bpm *higher then average because of hypertension

-Beats Per Minute : Starting = 98bpm - 7.5 Minute Mark = 163bpm - 15 Minute Mark = 152bpm

Cool Down


Image:Ree_pose.jpg

Ree Pose

  • Stand upright with the feet together and the arms at the sides. Find a stationary point at eye level or below at approximately 5-10 feet away to fix the eyes on.
  • Hands are placed in palms together at the heart
  • Shift weight over to the left side while the right leg and placing the right foot along the inside of the leg. (Beginners keep foot near the ankle. Advanced can put the foot near the knee or groin.)
  • The right knee should point out to the side.
  • Hold the ankle until the body is balanced.
  • If comfortable raise the arms over the head, stretching the arms upward.
  • Work up to holding position for up to 10 breaths or 1 minute
  • Repeat on the second side
  • Alternate 2-3 times between sides.

Breathing: Breath naturally when in this pose.

Achieve the goal to increase balance.


Image:Cat_cown_pose.jpg

Cat- cow pose

Description

  • Raise the buttocks and stand on the knees.
  • Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward.
  • The hands should be in line with the knees; the arms and thigh should be perpendicular to the floor.
  • The knees may be together or slightly separated.
  • Inhale while raising the head and depressing the spine so that the back becomes concave.
  • Expand the abdomen fully and fill the lungs with the maximum amount of air possible.
  • Exhale, while lowering the head and stretching the spine upward.
  • At the end of the exhalation contract the abdomen and pull in the buttocks.
  • The head will now be between the arms, facing the thigh.
  • This is one round.
  • Repeat 5-10 times

Achieve the goal to increase flexibility


Image:Child_pose.jpg

Child´s pose

Description

  • Raise the buttocks and stand on the knees.
  • Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward.
  • The hands should be in line with the knees; the arms and thigh should be perpendicular to the floor.
  • The knees may be together or slightly separated.
  • Inhale while raising the head and depressing the spine so that the back becomes concave.
  • Expand the abdomen fully and fill the lungs with the maximum amount of air possible.
  • Exhale, while lowering the head and stretching the spine upward.
  • At the end of the exhalation contract the abdomen and pull in the buttocks.
  • The head will now be between the arms, facing the thigh.
  • This is one round.
  • Repeat 5-10 times


Achieve the goal to increase flexibility

Image:Cobra_pose.jpg

Cobra pose

Description

  • Place the palms of the hands flat on the mat below but slightly to the outside of the shoulders.
  • Elbows should be close to the body and pointing backward. Rest the forehead on the floor and close the eyes.
  • Relax the whole body, especially the lower back.
  • With awareness on the low back and using the muscles in the back first, Inhale, slowly raise the head, neck and shoulders straightening the arms.
  • Be aware of using the back muscles first while starting to raise the trunk.
  • Then use the arms muscles to raise the trunk further and arch the back.
  • In the final position, the pubic bones is in contact with the floor.
  • The arms remained slightly bent with the elbows in toward the sides.
  • On the an exhalation, return to the starting position
  • Repeat 5-10 times

Breathing: Inhale while raising the torso. Breath normally in the final position if holding position. Exhale while lowering the torso.

Achieve the goal to increase flexibility


Image:Half_locust_pose.jpg

Half Locust pose

Description

  • On an inhalation, simultaneously raise the right arm and left leg.
  • The left leg should be stretched backwards and the right arm stretched forward as they are raised.
  • Pause at the top of the movement
  • On the exhalation, lower the leg, head and arm to the stating position.
  • Repeat the same movement alternating to lift the left arm and right leg.
  • Alternate movements between each side for 5-10 repetitions on each side.

Breathing: Inhale as the leg and arm are lifted and exhale as they are released.

Achieve the goal to increase flexibility


Image:Leg_lock_pose.jpg

Leg Lock Pose

Description

  • Bend the right knee and bring the thigh to the chest.
  • Interlock fingers and clasp the hands below the right knee.
  • Keep the left leg straight and on the ground.
  • Inhale deeply, filling the lungs as much as possible.
  • Holding the breath, raise the head and shoulders off the ground and try to touch the right knee with the nose.
  • Remain in the final position for a few seconds, retaining the breath and counting mentally.
  • While slowly exhaling, return to the supine base position.

Benefits: This pose strengthens the lower back and loosens spinal vertebrae. It massages abdominal muscles thus aiding digestion.

Achieve the goal to increase flexibility

Notes:

  • Showed difficulty in external shoulder rotation exercise - claims of awkward feelings at the shoulder
  • Sets reduced to 2 from 3 because of fatigue time
  • Switch of elliptical direction
  • Lower back discomfort during bicycle kicks

[edit] Training Session #2

October 16, 2013. From 4:30 to 5:30pm. At the gym and stretching area.

Group Members

  • Eric
  • Brad
  • Fádia
  • Marco
  • Spencer

Group members assisting the client

  • Marco
  • Spencer
  • Brad


Warm Up

  • Sideways Leg Swings (15 per leg)
  • Torso Twists (15 clockwise/counter clockwise rotations)
  • Butt Kicks (15 each leg)
  • High Knees (15 each leg)


Strength (Lower Body)

Dumbbell Squats (12 reps/ 3 sets using 20lbs)

Procedure

  • Stand erect with 20lb dumbbells in each hand
  • Bend your knees and lower you body till your knees reach as close to 90 degrees as possible
  • Make sure that back is maintained straight

Image:Dbell squat.jpg

http://www.womenshealthmag.com/fitness/dumbbell-squat

Calf Raises (20 reps/ 3 sets)

Procedure

  • Stand on the first step of a flight of stairs
  • Allow your heels to hang over the edge of the step
  • Slowly lower your heels as far as possible without losing balance
  • Push off on the ball of your feet to extend your heel as high up as possible
  • Grasp a railing to prevent loss of balance

Image:Calf raises .jpg

Swiss Ball Hamstring Curls (10 reps/ 2 sets)

Procedure

  • Lay flat on your back
  • Spread your arms out to create abase of support
  • Place ball under your feet
  • Lift pelvis until your body is in a straight line (shoulders, pelvis, knees, heels)
  • Bend your knees and roll the ball towards you keeping your body off the ground

Image:SwissBallHamstringCurl.jpg

Deep Lunges (10/ leg, 1 set)

  • Using 15lbs dumbbells in each hand

Procedure

  • Grasp dumbbells in each hand
  • Step forward with one leg and bend it to 90 degrees
  • Push off with the same leg back to the neutral position
  • Repeat alternating the legs

Image:Deep lunges.jpg

Tibialis Anterior Exercise (10 reps/ 3 sets)

  • Done per leg
  • Using Highest resistance band

Procedure

  • Secure both ends of the resistance band to an object or fastening point
  • Lay on the ground just far enough away that you can hook the band over your toes
  • Pull your toes towards you by flexing your foot
  • Allow the resistance band to try and pull your foot away from your body

Image:Tibialis Anterior.jpg

Strength (Core)

Single Leg Crunch (10 reps/ 3 sets)

Procedure

  • Lay on your back
  • Shrug your head and shoulders off the ground
  • with your legs extended lift them 6in off the ground
  • Pull one leg close to your body while the other remains extended
  • Alternate back and fourth between legs pulling one in while the other extends

Image:SingleLegStretch.jpg

http://www.genesispilates.com/challenge/?p=51

Side Planks

  • First set 30 sec hold per side
  • Second set 35 sec hold per side
  • Third set 40 sec hold per side

Procedure

  • Place body in push up position
  • Lower body down so that instead of the support on your hands it is on your fore arms
  • Hold position

Image:Side-plank.jpg

http://www.thebodyfixer.com/exercise/view/side-plank-ab-core-exercise-for-that-flat-stomach

Regular Plank

  • Followed same hold per set as side planks

Procedure

  • Place body in regular plank position
  • Rotate body up to one side so that one arm supports the upper body
  • Stack feet on top of one another
  • Should be parallel with the ground
  • Hold position, alternating from side to side

Cardiovascular

  • Elliptical
    • H.R. maintained between 130-150 bpm
    • 10 minutes

Cool-down (Static Stretch ~ 10mins)


  • Adductor stretch(quadricep/hamstring) : 15-20 seconds each leg
  • Calf stretch : 15-20 seconds each leg
  • Quadriceps stretch : 20-25 seconds each leg
  • Hamstring stretch : 20-25 seconds each leg
  • Shoulder stretch : 10-15 seconds each shoulder
  • Bicep stretch : 10-15 seconds each arm
  • Chest stretch : 10-15 seconds each arm


NOTES:

  • For hamstring exercise the first set was the deep lunges because other people were using the swiss balls
  • Client complained that during the dumbbell squats her knees were bothering her so we slid a mat under her heels to lift her heels slightly off the ground which she found helped
  • Originally had planned to do a rolling side plank for obliques but couldn't maintain balance when coming up into the plank
  • Changed cardiovascular work out from stationary bicycle to elliptical because a spin class was occupying the bikes
  • Client showed up 10 mins late and prevented us from completing the scheduled 20 minutes of Cardio exercise

[edit] Training Session #3

October 24th, 2013. From 4:30 to 5:30 pm. At the gym and stretching area

Group Members

  • Eric
  • Brad
  • Fádia
  • Marco
  • Spencer

Group members assisting the client

  • Eric
  • Fádia


Warm Up

  • Light Aerobic Exercise (1 lap jog; 30-40% intensity)
  • Butt Kicks (15 each leg)
  • High Knees (15 each leg)
  • Sideways Leg Swings (15 per leg)
  • Hip Rotations (20 each direction)
  • Arm Circles (30 each direction; 10sm, 10m, 10lg)
  • Tibialis Stretch (30 sec each leg)

Strength (Upper Body)


Image:Medicine_ball_throw.jpg


  • Medicine Ball Throws (3 sets - 10-15 reps)

Procedure

  • Standing in a straight position, the person will pick up the medicine ball and hold it directly in front of them with their arms almost straight(just below 180 degrees)
  • While maintaining the same arm position, the person will lift the ball up over their head, before following up in the same plane as the rise with a explosive release
  • The person is forcing the ball at the ground while maintaining proper position, catching the ball and continuing for a full set


Image:Shoulder_Flexion_and_Abduction_Raises.jpg

  • Shoulder Flexion and Abduction Raises (3 sets - 10-15 reps)
  • Bicep Curl (3 sets - 10-15 reps - 12lbs>10lbs>8lbs [last set until failure]


Image:Overhead_Tricep_Extension.jpg


  • Overhead Tricep Extension (3 sets - 10-15 reps - 15lbs>12lbs>10lbs [last set until failure]
  • Close Grip Pushup (3 sets - 10-15 reps)
  • Y-T-I Raises (3 sets - 20 sec each position)
  • Isometric Chest Press (3 sets - 30 sec each set)

Cardiovascular

  • Elliptical workout (50-60% intensity)

-20mins : 50-60% intensity = 150-170bpm *higher then average because of hypertension

-Beats Per Minute : 120bpm to start the exercise; 149 bpm held throughout exercise

Cooldown

  • Adductor stretch(quadricep/hamstring) : 15-20 seconds each leg
  • Calf stretch : 15-20 seconds each leg
  • Quadriceps stretch : 20-25 seconds each leg
  • Hamstring stretch : 20-25 seconds each leg
  • Shoulder stretch : 10-15 seconds each shoulder
  • Bicep stretch : 10-15 seconds each arm
  • Chest stretch : 10-15 seconds each arm

Notes:

  • Client claimed to still be sore from the previous week from the lower body exercise
  • Shoulder feels more comfortable in exercises being carried out then the first upper body exercises in the assessment
  • Y-T-I super set required more rest time in between due to fatigue

[edit] Training Session #4

October 25, 2013. From 4:30- 5:30pm. At the gym and stretching area

Group Members

  • Eric
  • Brad
  • Fádia
  • Marco
  • Spencer

Group members assisting the client

  • Brad
  • Eric

Warm Up

  • Light Aerobic Exercise (1 lap jog; 30-40% intensity)
  • Butt Kicks (15 each leg)
  • High Knees (15 each leg)
  • Sideways Leg Swings (15 per leg)
  • Hip Rotations (20 each direction)
  • Arm Circles (30 each direction; 10sm, 10m, 10lg)
  • Tibialis Stretch (30 sec each leg)

Strength (Lower Body)

  • Dumbbell Squats (15 reps - 3 sets - 20lbs)
  • Calf Raises (25 reps - 2 sets - body weight)
  • Deep Lunges (15 each leg - 1 set)
  • Tibialis Flexion (15 reps - 3 sets)
  • Wall Sit (1 minute of work:1 minute of rest - 3 sets)

Strength (Core)


Image:Single_Leg_Crunch.jpg


  • Single Leg Crunch (15 reps - 3 sets)
  • Side Plank (30sec - 35sec - 40sec[failure])
  • Plank (30sec - 40sec - 50sec[failure])


Image:Mason_twist.jpg


  • Mason Twist (30 touches - 2 sets)

Procedure

  • Person is seated on the floor with their hands together (later progress to with weight in hand)
  • Flexion at the hip to 90 degrees is required, with both shoulders and lower part of the body balanced on the gluteus OFF of the mat
  • While keeping their core flexed, the person will attempt to maintain proper position while touching the floor on each side of them with their clasped hands


Cardiovascular

  • Elliptical workout (50-60% intensity)

-20mins : 50-60% intensity -Beats Per Minute : 118bpm to start the exercise; 151 held throughout the exercise

Cooldown

  • Adductor stretch(quadricep/hamstring) : 15-20 seconds each leg
  • Calf stretch : 15-20 seconds each leg
  • Quadriceps stretch : 20-25 seconds each leg
  • Hamstring stretch : 20-25 seconds each leg
  • Shoulder stretch : 10-15 seconds each shoulder
  • Bicep stretch : 10-15 seconds each arm
  • Chest stretch : 10-15 seconds each arm

[edit] Training Session #5

October 30,2013. From 4:30 to 5:30 pm. At the gym and stretching area

Group Members

  • Eric
  • Brad
  • Fádia
  • Marco
  • Spencer

Group members assisting the client

  • Spencer
  • Brad

Warm Up

  • Light Aerobic Exercise (1 lap jog; 30-40% intensity)
  • Butt Kicks (15 each leg while jogging)
  • High Knees (15 each leg while jogging)
  • Sideways Leg Swings (15 per leg)
  • Hip Rotations (20 each direction)
  • Arm Circles (30 each direction; 10sm, 10m, 10lg)
  • Tibialis Stretch (30 sec each leg)


Strength (Upper body)

Front Deltoid Raises

  • 3 sets/ 10 reps

Procedure

  • Stand with feet shoulder width apart
  • Grab the handles of the resistance band
  • Slide the body of the resistance band upper your feet
  • Without bending the elbows pull both hands straight up in front of the body
  • Make sure the arms make a 90 degree angle with the trunk

Materials:

  • Light resistance band

Image:Front raise.jpg

http://www.protraineronline.com/exercise/youth-strength-band-training/

Side Deltoid Raises

  • 3 sets/ 10 reps

Procedure

  • Stand with feet shoulder width apart
  • Grab single handle of the resistance band
  • Grab half way down the resistance band and slide it under the the foot on the same side that is grabbing the handle
  • Step firmly down on the band with your body weight
  • Without bending the elbow raise the arm straight out to the side
  • Make sure that the arm creates a 90 degree angle with the trunk

Materials

  • Light resistance band

Image:Side raises.jpg

http://www.livestrong.com/article/340810-how-to-work-deltoids-with-resistance-bands/

Bicep Curl

  • 3 sets/ 10 reps
  • 10 lbs for each set


Swiss Ball Fly

  • 3 sets/ 12 reps
  • 10lbs for each set

Procedure

  • Lay back on the ball positioning it in the middle of your back
  • To increase stability spread the feet roughly 2 feet apart
  • Grab dumbbells off floor beside the ball or have someone hand them to you
  • With dumbbells in hand extend your arms out to the side
  • Bring both arms together bending the elbows as little as possible

Materials

  • Swiss ball
  • 1 set of 10lb dumbbells

Image:Flat dumbbell fly.jpg

http://www.lifescript.com/diet-fitness/tips/g/got_weak_pecks_become_a_frequent_flyer.aspx

Cardiovascular

Elliptical

  • 20 minutes total
  • 5 minutes low intensity (keeping HR between 130-140)
  • 30 second bursts of high intensity (HR around 160-170)

Cool Down

  • Calf Stretch
  • Quads stretch
  • Biceps stretch (against wall)
  • Triceps (over head)
  • Shoulder stretch (across chest)

[edit] Training Session #6

November 14, 2013. From 5:00- 6:30pm, at the gym and stretching area

Group Members

  • Eric
  • Brad
  • Fádia
  • Marco
  • Spencer

Group members assisting the client

  • Eric
  • Fádia

Warm Up

  • Light Aerobic Exercise (1 lap jog; 30-40% intensity)
  • Butt Kicks (15 each leg)
  • High Knees (15 each leg)
  • Sideways Leg Swings (15 per leg)
  • Hip Rotations (20 each direction)
  • Arm Circles (30 each direction; 10sm, 10m, 10lg)
  • Tibialis Stretch (30 sec each leg)

Strength( Upper Body)

  • Medicine Ball Slams (4kg)
    • 3 sets/ 8 reps
  • Side Deltoid Raises (10lb)
    • 3 sets/ 10 reps


Image:Front_Deltoid_Raises.jpg


  • Front Deltoid Raises (12.5lb)
    • 3 sets/ 10 reps
  • Bicep Curls (20lbs)
    • 3 sets/ 10 reps
  • Swiss Ball Pec Fly (20lbs)
    • 3 sets/ 12 reps


Image:Assisted_Tricep_Dips.jpg


  • Assisted Tricep Dips
    • 3 sets/ 10 reps

Cardiovascular

  • Stationary bike changed for the elliptical
    • 20 minute ride
    • Increase resistance/ 30 second bursts every 5 minutes
    • 111 Bpm at the beginning, 153 Bpm increasing the speed, 134 Bpm at the end.

Cool Down

  • Ree Pose

Achieve the goal to increase balance.

  • Cat- cow pose

Achieve the goal to increase flexibility

  • Child´s pose

Achieve the goal to increase flexibility

  • Cobra pose

Achieve the goal to increase flexibility

  • Half Locust pose

Achieve the goal to increase flexibility

  • Leg Lock Pose

Achieve the goal to increase flexibility


Notes

  • We had to change the triceps deeps because she was tired of working her upper body.
  • We had to reduce the weight of the bicep curl exercise from 12.5lb to 8lb because the 12.5lb weight was busy. She was felling her upper body tired and we reduced the exercise from 3 to 2 sets.
  • Because all the bikes were busy with the spinning class we had to change for the elliptical machine.

[edit] Training Session #7

November 15, 2013. From 4:30- 5:30pm. At the gym and stretching area

Group Members

  • Eric
  • Brad
  • Fádia
  • Marco
  • Spencer

Group members assisting the client

  • Marco
  • Spencer

Warm up

  • 1 lap around the track
  • 15 butt kicks per leg
  • 15 high knees per leg


Strength (Lower Body)


Image:Dumbbell_Split_Jumps.jpg


Dumbbell Split Jumps

  • 3 sets
    • 1st set (12.5lbs) 12 reps
    • 2nd set (12.5lbs) 10 reps
    • 3rd set (8lbs) 12 reps


Image:Farm-walk-toe-female.jpg


Farmers Walk on toes

  • 3 sets, 15 steps/foot, 12.5lbs

Wall Sit

  • 1st set (55 sec hold)
  • 2nd set (1.05 sec hold)

Resistance band Dorsiflexion

  • Medium resistance band
  • 3 sets/ 10 reps

Plank (regular)

  • 3 sets, 45 second hold each set

Russian Twists

  • 2 sets, 15 twists each side


Cardiovascular

Rowing machine

  • 3 sets, 6 minutes, moderate pace

Cool down

  • Calf stretch (against wall)
    • knee flexed and extended
  • Sideways lunge
  • Toe touch
  • Gluteal stretch

[edit] Training Session #8

November 21, 2013. From 5:00- 6:00pm, at the gym and stretching area

Group Members

  • Eric
  • Brad
  • Fádia
  • Marco
  • Spencer

Group members assisting the client

  • Eric
  • Fádia

Warm Up

  • Light Aerobic Exercise (1 lap jog; 30-40% intensity)
  • Butt Kicks (15 each leg)
  • High Knees (15 each leg)
  • Sideways Leg Swings (15 per leg)
  • Hip Rotations (20 each direction)
  • Arm Circles (30 each direction; 10sm, 10m, 10lg)
  • Tibialis Stretch (30 sec each leg)

Strength( Upper Body)

  • Medicine Ball Slams (4kg)
    • 3 sets/ 8 reps
  • Side Deltoid Raises (10lb)
    • 3 sets/ 10 reps
  • Front Deltoid Raises (12.5lb)
    • 3 sets/ 10 reps
  • Bicep Curls (20lbs)
    • 3 sets/ 10 reps
  • Y-T-I Raises
    • 3 sets/ 25secs


Image:Cloe_grip_push_ups.jpg


  • Close Grip Push Up
    • 2 sets/ 10 reps *normal
  • Assisted Tricep Dips
    • 3 sets/ 12 reps /40lbs of weight

Cardiovascular

  • Elliptical
    • 25 minute ride
    • Increase resistance/ 30 second bursts every 5 minutes
    • 121 Bpm at the beginning, 148 Bpm increasing the speed, 136 Bpm at the end.

Cooldown

  • Adductor stretch(quadricep/hamstring) : 15-20 seconds each leg
  • Calf stretch : 15-20 seconds each leg
  • Quadriceps stretch : 20-25 seconds each leg
  • Hamstring stretch : 20-25 seconds each leg
  • Shoulder stretch : 10-15 seconds each shoulder
  • Bicep stretch : 10-15 seconds each arm
  • Chest stretch : 10-15 seconds each arm

[edit] Training Session #9

November 21, 2013. From 4:30- 5:30pm. At the gym and stretching area

Group Members

  • Eric
  • Brad
  • Fádia
  • Marco
  • Spencer

Group members assisting the client

  • Marco
  • Spencer

Warm Up

  • 1 lap around the track
  • 40 torso twists
  • 15 arm circles

Strength (Upper Body)

  • Front Raises with medium resistance superset with side raises medium resistance
    • 3 sets/10 reps/medium resistance
  • YTI on the medicine ball
    • 3 sets/8 reps/ 5 lbs
  • Dumbbell flies on medicine ball
    • 3 sets/10 reps/10 lbs
  • Assisted Tricep Dips
    • 3 sets/10 reps/ 80 lbs, 70 lbs, 60 lbs
  • Bicep Barbell Curls
    • 3 sets/10 reps/40 lbs

Cardiovascular

  • Elliptical
    • 20 minutes

Cooldown

  • Adductor stretch(quadricep/hamstring) : 15-20 seconds each leg
  • Calf stretch : 15-20 seconds each leg
  • Quadriceps stretch : 20-25 seconds each leg
  • Hamstring stretch : 20-25 seconds each leg
  • Shoulder stretch : 10-15 seconds each shoulder
  • Bicep stretch : 10-15 seconds each arm
  • Chest stretch : 10-15 seconds each arm

[edit] Training Session #10

November 22, 2013. From 4:30- 5:30pm. At the gym and stretching area

Group Members

  • Eric
  • Brad
  • Fádia
  • Marco
  • Spencer

Group members assisting the client

  • Marco
  • Spencer

Warm up

  • 1 lap around the track
  • 15 butt kicks per leg
  • 15 high knees per leg

Strength (Lower Body)

  • Dumbbell Split Jumps
    • 3 sets/10 reps/12 lbs
  • Farmers Walk on toes
    • 3 sets, 15 steps/foot, 12.5 lbs
  • Wall Sit
    • 3 sets/ hold for longer than a minute (>1min)
      • 1.20min - 1.11min - 1.04min
  • Resistance band Dorsiflexion
    • Medium resistance band
    • 3 sets/ 10 reps

Strength (Core)

  • Plank (regular)
    • 3 sets, 45 second hold each set
  • Side Plank
    • 3 sets, 45 second hold each set

Russian Twists

  • 2 sets, 15 twists each side, 5 lb weight held

Cardiovascular

Rowing machine

  • 3 sets, 6 minutes, moderate pace

Cooldown

  • Adductor stretch(quadricep/hamstring) : 15-20 seconds each leg
  • Calf stretch : 15-20 seconds each leg
  • Quadriceps stretch : 20-25 seconds each leg
  • Hamstring stretch : 20-25 seconds each leg
  • Shoulder stretch : 10-15 seconds each shoulder
  • Bicep stretch : 10-15 seconds each arm
  • Chest stretch : 10-15 seconds each arm

[edit] Training Session #11

December 4, 2013. From 5:00- 6:00pm, at the gym and stretching area

Group Members

  • Eric
  • Brad
  • Fádia
  • Marco
  • Spencer

Group members assisting the client

  • Eric
  • Brad

Warm Up

  • Light Aerobic Exercise (1 lap jog; 30-40% intensity)
  • Butt Kicks (15 each leg)
  • High Knees (15 each leg)
  • Sideways Leg Swings (15 per leg)
  • Hip Rotations (20 each direction)
  • Arm Circles (30 each direction; 10sm, 10m, 10lg)
  • Tibialis Stretch (30 sec each leg)

Strength( Upper Body)

  • Side Deltoid Raises
    • 3 sets/ 10 reps / 10 lbs
  • Front Deltoid Raises
    • 3 sets/ 10 reps / 10 lbs
  • Bicep Curls (12lbs)
    • 3 sets/ 10 reps
  • Y-T-I Raises
    • 3 sets/ 25secs
  • Overhead Tricep Extension
    • 3 sets/ 10 reps /10 lbs

Cardiovascular

  • Elliptical
    • 25 minute ride
    • Increase resistance/ 30 second bursts every 5 minutes
    • 118 Bpm at the beginning, 153 Bpm increasing the speed, 132 Bpm at the end.

Cooldown

  • Adductor stretch(quadricep/hamstring) : 15-20 seconds each leg
  • Calf stretch : 15-20 seconds each leg
  • Quadriceps stretch : 20-25 seconds each leg
  • Hamstring stretch : 20-25 seconds each leg
  • Shoulder stretch : 10-15 seconds each shoulder
  • Bicep stretch : 10-15 seconds each arm
  • Chest stretch : 10-15 seconds each arm

[edit] Training Session #12

November 28, 2013. From 5:00- 6:00pm, at the gym and stretching area

Group Members

  • Eric
  • Brad
  • Fádia
  • Marco
  • Spencer

Group members assisting the client

  • Fádia
  • Marco

Warm up:

  • Light Aerobic Exercise (1 lap jog; 30-40% intensity)
  • Butt Kicks (15 each leg)
  • High Knees (15 each leg)
  • Sideways Leg Swings (15 per leg)
  • Hip Rotations (20 each direction)
  • Arm Circles (30 each direction; 10sm, 10m, 10lg)
  • Tibialis Stretch (30 sec each leg)

Main section:

  • Jump with dumbbells: 15 lb 3x
  • Lunges with dumbbells: 15 lb 3x
  • Wall sits: 33 sec and 55 sec
  • Flexion and extension of leg: 10 reps 3x
  • Plank: 45 sec- 52 sec
  • Russian twist: 60 reps

Cardio:

  • Level 6- 134 bpm
  • Level 8- 142 bpm
  • Level 10- 145 bpm

Cool down:

  • Adductor stretch (quadriceps/hamstring): 15-20 seconds each leg
  • Calf stretch: 15-20 seconds each leg
  • Quadriceps stretch: 20-25 seconds each leg
  • Hamstring stretch: 20-25 seconds each leg
  • Shoulder stretch: 10-15 seconds each shoulder
  • Bicep stretch: 10-15 seconds each arm
  • Chest stretch: 10-15 seconds each arm

[edit] Post Physical Assessment

December 5, 2013. From 5:00- 6:00pm, at the gym and stretching area


Group Members

  • Eric
  • Brad
  • Fádia
  • Marco
  • Spencer

Group members assisting the client

  • Eric
  • Brad
  • Fádia
  • Marco
  • Spencer

[edit] Cardiovascular readings:

  • Resting Heart Rate : 56 bpm
  • Blood Pressure Prior to Exercise : 190/96

[edit] Body composition measurements:

  • Height (centimetres) : 155
  • Weight (kilograms) : 75.8
  • BMI (weight[kg]/height[cm]²= 31.61 (Obesity:Class I)

[edit] Warm-up (dynamic stretch ~ 15mins):

  • Light aerobic workout : jogging - 5mins (30-40% intensity)
  • Sideways leg swing : 15 swings each leg
  • Arm circles : 15 rotations clockwise, 15 rotations counter-clockwise
  • Torso twists : 40 twists
  • Butt kicks : 15 kicks each leg
  • High knees : 15 raises each leg

[edit] Shoulder ROM

- Goniometry

  • Goniometry was used to determine range of motion of the shoulder prior to the program
  • Data suggests no limitation to shoulder ROM in pre-test, and therefore was not completed in the post test

[edit] Strength Assessment

- Push-ups in a minute (upper body) : 21 Normal Push Ups = Above Average (20sec-29sec)

- Plank test (core) : 2.04 minutes = Excellent (>120sec)

- Wall sit (lower body): 1.49 minutes = Excellent (>90sec))

[edit] Flexibility Assessment

Functional Movement Screen (FMS)

  • Graded on a scale 0-3 (0 – client feels pain during movement : 3 – client performs movement without any weakness or instability or alteration to the movement)

- In Line Lunge : L=3 R=3 ~ dowel remains in place perfectly vertical; feet remain in saggital plane

- Shoulder Mobility : Hand Length-17cm R=3(16.5cm) ~ less than a hand length L=2(22cm) ~ greater then a hand length, slightly less than one and a half

- Trunk Stability Push Up Test : 2 ~ lag in spine in push up with thumbs aligned at eyebrows, no lag in spin in push up with thumbs at the clavicle

[edit] Balance Assessment:

- Y Excursion Test : L= 24cm forward : 28cm left : 25cm right R= 26cm forward : 29.5cm left : 26cm right

[edit] Cardiovascular Assessment

- Rockport Walking Test : 15.58 min HR:144bpm = 45.006(70th-80th percentile) - Average (17.32-21.31)

[edit] Cool-down (Static Stretch ~ 10mins):

  • Adductor stretch(quadricep/hamstring) : 15-20 seconds each leg
  • Calf stretch : 15-20 seconds each leg
  • Quadriceps stretch : 20-25 seconds each leg
  • Hamstring stretch : 20-25 seconds each leg
  • Shoulder stretch : 10-15 seconds each shoulder
  • Bicep stretch : 10-15 seconds each arm
  • Chest stretch : 10-15 seconds each arm

[edit] Goal Achievements

  • We believe that overall the program goals we set out for our client were met. When comparing the pretest assessment to the post test assessment our client's upper body strength improved from 15 pushups to 21. Her core strength doubled (reflected in her time to hold a plank). She also improved her cardiovascular performance from fair on the normative scale to average. She also improved her balance slightly, specifically when balancing on her right leg. She also showed significant improvement in her flexibility with her right shoulder. All of the improvements that we saw between the pre and post assessment solidify why we believe the program goals were met.


[edit] Moving Forward

  • To help our client move forward and continue with her workouts we will be giving her a package that will include upper body, and lower body exercises that we have done with her, as well as different options for cardiovascular fitness, and some of the warm up and cool down stretches we have done with her. The package will also include the progression of weights, sets, reps that she has performed so she knows where she left off in the training sessions and how to progress further.

[edit] Summary Chart

[1]

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