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From PEKN4P22 FWD02 2013 Group 06

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Contents 1 Group 6 1.1 Group Members 2 Initial Consultation 2.1 Questions 2.2 Answers 2.3 Discussion 3 Pre-Assessment 3.1 Warm Up 3.2 Tests 3.2.1 Flexibility Assessment 3.2.2 Balance Assessment 3.2.3 Strength Assessments 3.2.4 Cardiovascular Assessment 3.3 Cool Down 3.4 Results 3.4.1 Flexibility 3.4.2 Strength Assessments 3.4.3 Balance Assessment 3.4.4 Cardiovascular Assessments 4 Goals 5 Workouts 5.1 Friday October 11th 5.1.1 Warm-Up 5.1.2 Workout 5.1.3 Cool-Down 5.2 At Home Workout, Wednesday October 16th 5.2.1 Warm Up 5.2.2 Stretches 5.2.3 Workout 5.2.4 Cool Down 5.2.5 Stretches 5.3 Monday October 21st 5.3.1 Warm Up 5.3.2 Stretches 5.3.3 Workout 5.3.4 Cool Down 5.3.5 Stretches 5.4 Friday October 25th 5.4.1 Warm up 5.4.2 Workout 5.4.3 Cool Down 5.5 At Home Workout Cardio and Legs, Sunday October 27th 5.5.1 Warm up 5.5.2 Workout 5.5.3 Cooldown 5.6 Monday October 28th 5.6.1 Warm up 5.6.2 Workout 5.6.3 Cooldown 5.7 Wednesday October 30th 5.7.1 Warm Up 5.7.2 Workout 5.7.3 Cooldown 5.8 At Home Workout, Sunday November 3rd 5.8.1 Cardio/Core Workout 5.8.2 Cardio/Arms Workout 5.9 Monday November 4th 5.9.1 Warm up 5.9.2 Workout 5.9.3 Cool Down 5.10 Monday November 11th 5.10.1 Warm up 5.10.2 Workout 5.10.3 Cool Down 5.11 Wednesday November 13th 5.11.1 Warm up 5.11.2 Workout 5.11.3 Cool Down 5.12 Monday November 18th 5.12.1 Warm up 5.12.2 Workout 5.12.3 Cool Down 5.13 Friday November 22 5.13.1 Warm up 5.13.2 Workout 5.13.3 Cool Down 5.14 Monday, November 25th 5.14.1 Warm Up 5.14.2 Workout 5.14.3 Cool Down 6 Post-Assessment - Wednesday, November 27th 6.1 Warm Up 6.2 Tests 6.3 Cool Down 7 Wrap Up, Thursday December 5th 7.1 Wrap Up Discussion 8 Were the Goals met?

[edit] Group 6

[edit] Group Members

1. Nathan Berardi
2. Jessica Carbone
3. Courtney Lewis
4. Rebecca Rollings
5. Emily Widdis

[edit] Initial Consultation

• Our initial consultation took place on Tuesday, September 24th at noon in our client's office.
• All members of the group were present and made sure to ask the client if this would be okay.
• Nathan, Courtney, Jessica and Rebecca asked the questions while Emily recorded all the answers.
• We also asked the client if it would be okay to voice record the meeting, just to make sure that we entered the answers as accurately as possible and so Emily didn't miss anything when writing the answers down.

[edit] Questions

1. What do you hope to accomplish from this training program?
2. What is your previous experience with exercise and exercise programs?
3. Do you have any current or past injuries that we should know about?
4. What are your strengths and weaknesses regarding various types of exercise?
5. Do you have any preference of activities you do or do not want to conduct?
6. What are some of your hobbies or interests?
7. How often would you like to meet, and what times work best for your schedule?
8. How would you preferred to be contacted for the rest of the training regime?

• We are also administering a PAR-Q, a health and medical questionnaire (minus some questions), as well as an attitudinal assessment.

[edit] Answers

1. The main goal of our client is overall fat burning, focusing mainly on the midsection. She would also like to pair this fat burning with overall body toning, to reverse the weight gain associated with menopause. An additional goal she added would be to improve her flexibility.
2. Our client lives a very active and healthy lifestyle. She eats healthy as often as she can, and loves to golf, swim, power walking, and participate in spin class with Kim Gammage.
3. The joint pain that is coupled with menopause causes our client to have a lack of flexibility.
4. Her main weakness that she identifies was the stability ball. She identified that her balance is very bad, to the point where she will fall off the ball if we put her on.
5. Our client stated that she really wants us to center our exercise program around the equipment that she has at home, because "The boys in the zone stink". She listed a treadmill, an elliptical, and a bowflex type machine. She also stated that even though she knows she has to do some, that she hates resistance training. She wants to focus her workouts on really good cardio as well as some really really good stretching.
6. We already kind of mentioned her hobbies and interests, but will do so again: Swimming, Golf, Spin, and Squash.
7. Our client stated that she would like to work out 3 times a week, twice during the week and then once on the weekends. With us as well as taking the routine home to do there.
8. Email is her preferred method of contact but also said that we could call her or stop by her office any time that we wanted, even if it was just to talk about unrelated subjects.

[edit] Discussion

• With further questions we found out that her balance problems are due to a vestibular imbalance resulting from very bad turbulence during a flight to Florida. We decided that this will call for extra spotting, or particular attention during exercises where balance may be involved.
• Our client is only free to workout during her lunch hour or after work (4:30), but said that if she were to workout after work she would need advance notice since she generally has plans with her husband. This means that she would like to keep her workouts around 30-40mins for ones done at the school, and can be longer if she is going to do them at home.
• She willingly filled out the PAR-Q with no indications that she is unfit to begin an exercise program.
• The answers to the attitudinal assessment can be seen in the photos.

Page 1 of the Attitudinal Assessment

Page 2 of the Attitudinal Assessment

Page 3 of the Attitudinal Assessment

• The Health and Medical questionnaire was also filled out; nothing on this questionnaire raises any concerns with us in beginning her program.

[edit] Pre-Assessment

The assessment was performed on Wednesday October 9th from 4:30 - 5:30pm at the Zone Fitness Centre. The following members were present for the assessment: Emily, Courtney and Rebecca.

[edit] Warm Up

Before any assessments were conducted for our client, an initial warm up was done. The warm up was done to ensure that our client had increased blood movement to both their upper and lower extremities, to prepare their heart and other major muscles for an increase in activity and to establish to our client knowledge as to why it is important to dynamically warm up before any type of exercise.

• Procedure

1. Our client participated with the student trainer in a 200 meter light jog around the track of the Zone gym.
2. 30 seconds of high knees.
3. 30 seconds of butt kicks.
4. forward leg kicks and toe touches. 5 repetitions per leg.
5. 15 jumping jacks.

High Knees

Butt Kicks

Note: Our warm up was conducted with dynamic exercises because we wanted to ensure that the muscles were warmed up. From previous courses at Brock, we were knowledgeable to know that static stretching may actually cause more injuries than what many believe it may prevent based on recent research done on static and dynamic stretching. The warm up took roughly 5 minutes and the assessments began immediately after the conclusion of it.

[edit] Tests

[edit] Flexibility Assessment

• To assess flexibility we chose to use Functional Movement Screening (FMS).
• FMS stands for functional movement screening and can be used to assess both balance and flexibility, but in this case we are only using the movements that assess flexibility.
• The client gets a score from 0-3 based on their performance of the movement.
  • A zero is given if there is pain associate with the movement.
  • A 1 is given if the movement is unable to be performed.
  • A 2 is given if the movement can be completed with some form of compensation.
  • And a 3 is given is the movement can be performed as described.

For our particular client we will be doing the following movements:

• Shoulder mobility test
  • Before you can begin this test you need to measure the client's hand length, from the base of their palm to the tip of their middle finger.

• Active straight leg raise
  • This test requires a board and a dowel.

• Deep squat
  • This test requires a board and a dowel.

[edit] Balance Assessment

• To assess balance, we will be utilizing the Romberg test. The test is designed to assess a client’s equilibrium limitations, performed using multiple sets of human senses including proprioception as well as vestibular abilities and the visual system. The test applies the body’s interpretation of its sense of position within space and time and indicates areas, if any, in need of further assessment and possibly treatments. The test has multiple variations depending on who is conducting the assessment, however there are many levels of difficulty that can be assessed to determine the client’s limitations as far as balance are concerned.

• Procedure
  • With shoes removed, the client will first stand with both feet shoulder width apart with their arms held against their body and their eyes open.
  • An initial assessment by the therapist or clinician will be taken, looking for any abnormalities or obvious inequalities in balance.
  • A second assessment, similar to the first will then be conducted this time with the client’s eyes closed.
  • If the client feels comfortable and has successfully completed the first two ‘levels’ of the test, the difficulty can then be increased.
  • Next, have the client stand with both feet together (thus narrowing the client’s base of support). Assess the patient with both their eyes open, then closed while timing them for approximately 30 seconds with their eyes closed, looking for sway or imbalance.
  • Another variation of the test is called a sharpened or tandem Romberg test. This variation has the client placed in a heel-to-toe stance (ie, one foot directly in front of the other as if walking on a tight-rope).
  • The client will perform this action two times, once with their eyes open then closed.

• Assessment
  • To assess values for a Romberg test, patients are timed for each movement they produce with their eyes closed; as when the visual system is removed the difficulty of the test increases, thus ultimately testing the vestibular system. A positive score for a Romberg test is indicative of imbalance and a non-equilibrium state of a client’s vestibular system if the client is unable to complete the task for the amount of time dictated with their eyes closed. A fall, extreme sway or opening of the eyes counts as a fall and the test is either re-tried or a score of zero is given.

Note: It is very important for the therapist to stand very close to the client or to have spotters present and at attention when conducting a balance test, as the client’s abilities are initially unknown, in order to prevent harm or accidents. This is especially important when the client’s eyes are closed as they are unable to orient themselves and must then rely heavily on other senses.

[edit] Strength Assessments

• To assess strength we decided to choose an upper body assessment as well as a lower body assessment.
  • The upper body assessment is a 1-repetition maximum bench press test. Equipment which was used was an adjustable barbell and weight plates from the zone which allowed an increase in resistance in increments from 2.5 to 45 pounds.

Procedure

The client was consistently being spotted through the duration of this test as well given information about how to establish and conduct proper form of the bench press exercise.

1. The client warmed up with a light resistance (the weight of the barbell, 17 pounds) which was conducted for 10 repetitions.
2. A one minute rest period was given to the client to eliminate fatigue.
3. A warm up load of 22 pounds was repeated for 10 repetitions.
4. A one minute rest period was given to our client to eliminate fatigue.
5. Based on the physical feeling of our client and the judgement of the students spotting our client, a near maximal load of 27 pounds was repeated for 10 repetitions.
6. A two minute rest period was given to the client to eliminate fatigue.
7. The load was increased to 32 pounds and our client produced 5 repetitions of the desired weight.
8. A two minute rest period was given to our client to eliminate fatigue.
9. The load was increased to 37 pounds and our client produced 3 repetitions of the desired weight.
10. A two minute rest period was given to our client to eliminate fatigue.
11. The load was increased to 42 pounds and our client was able to do 1 repetition.

Once the one repetition maximum bench press exercise was completed, the 1RM value was divided by the weight of our client to determine relative strength.

• The lower body assessment is a 1-repetition maximum leg press test. Equipment which was used was a universal leg press machine located inside the Zone gym.

Procedure

The client was consistently being spotted through the duration of this test as well given information about how to establish and conduct proper form of the leg press exercise.

1. Our client sat in the leg press machine seat and placed their feet on the upper surface foot plate. The seat was than adjusted to a standardized knee angle of approximately 120 degrees.
2. The client warmed up with a light resistance of 60 pounds which was conducted for 10 repetitions.
3. A one minute rest period was given to the client to eliminate fatigue.
4. A warm up load of 80 pounds was repeated for 10 repetitions.
5. A one minute rest period was given to the client to eliminate fatigue.
6. Based on the physical feeling of our client and the judgement of the students spotting our client, a near maximal load of 100 pounds was repeated for 10 repetitions.
7. A two minute rest period was given to our client to eliminate fatigue.
8. The load was increased to 120 pounds and our client produced 10 repetitions.
9. A two minute rest period was given to our client to eliminate fatigue.
10. The load was increased to 140 pounds and our client produced 10 repetitions.
11. A two minute rest period was given to our client to eliminate fatigue.
12. The load was increased to 160 pounds and our client produced 10 repetitions.
13. A two minute rest period was given to our client to eliminate fatigue.
14. The load was increased to 180 pounds and our client produced 10 repetitions.
15. A two minute rest period was given to our client to eliminate fatigue.
16. The load was increased to 200 pounds and our client produced 10 repetitions.
17. A two minute rest period was given to our client to eliminate fatigue.
18. The load was increased to 220 pounds and our client produced 6 repetitions.
19. A two minute rest period was given to our client to eliminate fatigue.
20. The load was increased to 240 pounds and our client produced 1 repetition.

Once the one repetition maximum leg press exercise was completed, the 1RM value was divided by the weight of the client to determine relative strength.

[edit] Cardiovascular Assessment

• To assess the cardiovascular system we chose the 12 minute run.

The twelve minute run/walk test is a test designed to measure the distance travelled over twelve minutes of running/walking intensely. After the distance is recorded as the test score, it is used in the regression equation (see below) to estimate VO2 max.

• Equipment
  • 200 metre track, or a flat course that can be measured very easily.
  • Visible place markers, this will divide the course into predetermined section lengths so the exact distance travelled can be measured in the twelve minute run/walk.

• Procedure

1. Firstly, instruct the client to run as far as possible during the twelve minute duration. Walking is permitted, however, the objective of the test is to measure how much distance was covered in the time duration.
2. Record the participants total distance completed in metres. An example for this may be that the participant four full laps of the track. Since there are 200 metres per lap, the client completed 800 metres (4 laps x 200 metres = 800 metres).
3. When you have gathered this data, use the following regression equation to estimate the participants VO2 max (ml/kg/min).
4. Lastly, you can then compare the estimated VO2 max scores to the average values.

' VO2 max (ml/kg/min) = (0.0268 x D) – 11.3' (where D is the distance in metres)

[edit] Cool Down

For cool down we are going to do static stretching. These stretches will target all the major muscle groups that will be worked during the entire assessment period.

• Arms

Behind Neck Stretch

Across Body Stretch

Shoulder Wall Stretch

• Legs

Butterfly Stretch

Toe on Wall Calf Stretch

Sitting one-leg Reach

• Back

Prayer Pose

Prone Press-up

• Butt

Pretzel Stretch

Figure 4 Stretch

[edit] Results

[edit] Flexibility

• Our client scored a 2 for both the left and the right side during the shoulder mobility test.
  • Her hand length was 7 inches and her fists were 10 inches apart on both sides.
    • This is within the one and a half hand-length requirement to achieve a score of 2
• Our client achieved a score of a 2 for the deep squat.
  • She was able to complete the movement with the board with some compensation at the back and according to the chart above that is the criteria for a score of 2.
• Our client scored a 3 for both the left and the right leg during the active straight leg raise.
  • When she raised her leg the dowel was placed roughly around her ASIS (Anterior Superior Iliac Spine).
    • This meets the criteria for a score of 3.

[edit] Strength Assessments

The 1RM Bench Press of our client was 42 pounds and the weight of our client is 172 pounds. 42/172 = 0.24. The relative strength of our client was 0.24. This value may be normalized based on the relative strength norms for 1RM bench press as produced by the Women's Exercise Research Center from the George Washington University Medical Center in Washington D.C. The normalized table which was used for this assessment may be seen below.

Based on the normative table (table 1 of the below photo), our client falls into the bottom 20% of the population for her age group (40-49).

The 1RM Leg Press of our client was 240 pounds and the weight of our client is 172 pounds. 240/172 = 1.4. The relative strength of our client was 1.4. This value may be normalized based on the relative strength norms for 1RM bench press as produced by the Women's Exercise Research Center from the George Washington University Medical Center in Washington D.C. The normalized table which was used for this assessment may be seen below.

Based on the normative table (table 3 of the above photo), our client falls into the top 30% of the population for her age group (40-49).

[edit] Balance Assessment

We performed the Romberg Test for balance, with progressive difficulty levels. Results from this test are as follows .

[edit] Cardiovascular Assessments

Debbie completed 5.5 laps of the 200 metre track. 5.5x 200 metres= 1,100 metres.

Regression Equation VO2 max (ml/kg/min) = (0.0268 x D) – 11.3 (where D is the distance in metres)

VO2 max (ml/kg/min) = (0.0268 x 1,100) – 11.3 = 18.18 ml/kg/min

Therefore, our client is in the 10th percentile for her age and VO2 max. Her score is represented by the bolded number. This means that 90 percent of females her age have a higher VO2 max. It is also likely that she is on the lower half of this percentile because her score was not even presented on this table.

[edit] Goals

1. Improve upper body strength from a 20th percentile score of 42 pounds to a 40th percentile score of 55 pounds by the end of November, based on normative scores based on our client's gender and age group. We will do so by including upper body resistance training into our program 1-2 times a week.
2. Improve shoulder flexibility, by the end of November, from an FMS score of 2 on both sides, to an FMS score of 3 on both sides. We will do so by including flexibility training in all our exercises in the form of a dynamic warm-up as well as a cool-down.
3. Improve cardiovascular fitness from a VO2 max of 18.18 ml/kg/min-1, which according to normative data is a 10th percentile score, to a VO2 max of 31.58 ml/kg/min-1. This will move her to the 40th percentile based on normative data. We calculated that this means running/walking a total of 8 laps during the 12min run as opposed to 5 1/2 laps. We are looking to see this improvement by the end of November. We will make these improvements by including cadrio training 3 times a week in our exercise program.
4. Improve balance on the Romberg test by moving past the level of standing tandem with eyes closed, past standing on one lef with eyes open, and at to have our client be comfortable enough to attempt standing on one leg with eyes closed. This to is to be achieved by the end of November. We will achieve this by performing exercises on unstable surfaces as well as improving core strength, 3 times a week in our training program.

[edit] Workouts

[edit] Friday October 11th

• This workout took place from 12:00pm -12:45 pm.
• Courtney, Rebecca and Nathan were present for the first workout.

[edit] Warm-Up

• 200 meter jog around the track.

• 30 seconds of high knees

High knees combine the typical running motion with exaggerated knee lifts. Lift the knee up as high as possible

• 30 seconds of butt kicks.

Raise your heel as close as possible to your butt, using a fast leg movement on the balls of the feet . Drive the knee up and bring the heel to the underside of the backside and the thigh parallel with the ground. Perform this exercise whilst slowly jogging forward but concentrate on moving your legs as fast as possible without increasing the speed your moving forward with. Alternate legs until you have jogged 15-20m and then turn around and repeat the exercise until you are back at the starting position.

• Forward leg kicks/toe touch (5 per leg).

From a standing still position, keeping one foot on the ground kick the other leg directly out in front keeping the knee extended raise the leg as high as possible. Extend the opposite arm out to reach the lifted leg.

• 30 seconds of arm rotations (forward and backwards).

Keeping arms extended swing arms forward in a circular motion for 15 seconds, then swing the arms in a backward circular motion.

[edit] Workout

• Elliptical for 12 minutes.

Exercise Ball Exercises

• Sitting on ball: Sit on ball, then put feet very close together, than feet apart and rock side to side and forward backwards, then put your feet together and move side to side and forward and backwards, then lift one leg up, then keep that one leg up and move side to side and forward and backwards.

• Crunches on the ball (10 reps for 2 sets).

Sitting on the ball both feet on the ground, lean body back so that it is at a 45 degree angle. lift body weight back into an upright position.

• Russian twist on the ball (10 reps for 2 sets).

Sitting on the ball both feet on the ground, lean back to a 45 degree angle and the twist at the waist from side to side to engage the oblique muscles.

• Back extension on the ball (10 reps for 2 sets).

Placing your hips on the ball and legs straight out behind balls of feet firmly planted on the ground, lift shoulders and waist off the ball to engage the back extensor muscles

[edit] Cool-Down

• 200 meter speed walk around the track.

• Stretching: Each stretch is held for 10-15 seconds on each side and for 2 sets.
  • Butterfly stretch
  • Sitting one leg reach stretch
  • Childs pose
  • Toe on wall calf stretch
  • Figure 4 stretch

[edit] At Home Workout, Wednesday October 16th

This workout is to take place at home Wednesday October the 16th prior to our next session. Created by Rebecca and Courtney.

[edit] Warm Up

10 minute jog or fast walk on a treadmill or walking outside.

Ankle Bounces: 3 sets of 10 repetitions.

• Using a sturdy edge or object to aid with balance, slowly raise body onto the balls of your feet. Once fully elevated, slowly drop body weight back onto ankles. Repeat this exercise 10 times followed by a 30 second break. This is repeated for a total of 3 sets.

-Walking lunges: 10 repetitions for each leg (20 in total).

• Keeping your hips facing forward, take a large step with your dominant foot first and lower your body down towards the ground until your back leg almost touches the ground. Hold this position for 3 full seconds then continue on to the next leg forward. Repeat this exercise 5 times on each leg then rest for 30 seconds.
• Complete another set of this exercise for a total of 2 sets.

[edit] Stretches

Standing Quadricep Stretch

• Using a sturdy object to stabilize yourself, stand with both feet on the ground facing forward. One foot at a time, bend the knee and hold with your hand (on the same side as the leg being stretched).
• A slight pull will be felt in the thigh (or quadriceps muscle).
• Hold this stretch for 10 full seconds then switch feet.

Standing Hamstring Stretch

• Standing forward, with your feet together, bend the standing leg, and outstretch the other leg. bend at the hips bringing your chest as close to your knees (keep your outstretched knee straight) as possible.
• Hold this position for 10 seconds, stand up again, and repeat one more time.

Calf Stretch

• Standing in front of a wall, place one foot against the wall- with the ankle on the ground and the ball of the foot against the wall. With the leg kept straight, lean in closer towards the wall until an adequate stretch is felt. Hold the stretch for 10 seconds then switch feet.

Lower Back "Cat" or "Child's Pose" Stretch

• Kneeling on a mat or carpet on the floor, have your knees shoulder-width apart. Then place your hands on the floor, creating a table with your back. Bring your knees to your ankles, lowering your bottom towards the ground and stretch your arms out in front of you. This should produce a stretch in the lower back. Hold this for 10 seconds then return to the original resting position. Reproduce this stretch another time.

Lower Back Stretch II

• Remain in the same resting position as the stretch immediately above (Lower Back “cat” or “child’s pose” stretch). Your hands and knees on the ground shoulder-width apart, creating a flat table with your back. As if a string were attached to the middle of your back, curve your spine as if it were being pulled upwards, pulling your head in towards your chest. Hold this position for 10 seconds, rest and repeat one more time.

Lower Back Stretch III

• Lying flat on your back on the mat and with your arms outstretched, bring one leg over the other, trying to touch the bent knee to the ground, all while trying to keep both hips on the ground. Hold this for 20 seconds on each side.

Bicep Wall Stretch

• With your back towards the wall, turn at your hips and place one palm with the fingers pointing inwards against the wall. Keeping the arm straight, try to turn facing away from the wall again. A pull should be felt in the upper arm (bicep). Hold this position for 10 seconds then switch arms.

[edit] Workout

-First, 15 minutes on the elliptical, keep the resistance at a level 3. If this is too easy or too hard change the resistance amount if required. Please indicate the your heart rate and level that you worked at for the required 15 minutes in the spaces provided below. Also indicate the amount of calories burned and if possible the number of strides taken while on the elliptical machine. Please indicate if there where any difficulties experienced.

• Heart Rate: ___________
• Level of Work: __________
• Calories: __________
• Strides: __________
• Notes (Optional): ___________________________________________________

-Abdominal Workout

• Plank
  • The first exercise to improve core strength focusing on your abdominals is a plank. To do this you lie face down resting on the forearms with palms flat on the floor. When ready, you push off the floor, raising up onto toes and resting on the elbows keeping your back flat and in a straight line from the head to heels. Hold this pose for 20 seconds and repeat for 3 sets.

• Side Plank
  • The second exercise is to strengthen the transverse abdominals (side abdominal muscles). To perform this exercise, you will be on your side on the mat. With your arm at a 90 degree angle from the elbow, carefully lift your body, being careful of balance. To help compensate for potential loss of balance, the upper arm can come across to stabilize. Hold this position for 20 seconds if possible. Rest for 30-45 seconds then switch sides. Repeat for a total of 3 sets on each side. Please note the amount of time the exercise was performed at if 20 seconds was not fully achieved at this time.

• Crunch
  • To strengthen core muscles further, lay flat on your back and place you feet on a wall, with their knees and hips at a 90 degree angle. When this position is acquired, tighten your abdominal muscles. When ready, raise your head and shoulders off the floor. When doing this, cross your arms on your chest or behind your neck without holding to avoid straining the neck. Hold this pose for 30 seconds and then return to the start position. Repeat this also for 3 sets.

• Three Quarter Sit-up
  • Lay down on the floor and secure your feet to the ground and have your legs bent at the knees. Place your hands at either side of your body or behind your neck- for GUIDANCE ONLY! Do not use your hands as helpers to left your head off the ground. You will begin the exercise with your back on the ground, then raise your torso towards your knees. At the top of the contraction, your torso should be perpendicular to the ground. Once this motion is complete, reverse the motion back to 3/4 of the way back to the ground, never allowing your back fully touch the ground. Do this exercise 10 times in a set, for 3 sets.

• To Note: Sufficient rests and stretches should be taken between continual abdominal exercises as fatigue will contribute to decreased performance

[edit] Cool Down

Brisk walk on a treadmill or outside for 5 minutes: While trying to maintain a brisk pace, remember it is a cool down so strenuous effort is not necessary.

[edit] Stretches

Abdominal Stretch

• Lying flat on your stomach on your mat, keep your hips and lower body on the mat. Slowly elevate your upper body, curving your spine. Use your hands to stabilize yourself on the mat. This stretch will pull the abdominal muscles. Hold this for 10 seconds, relax and repeat at least one more time, more if you feel is necessary.

Side Abdominal Stretch

• Standing with your feet shoulder-width apart, bring your hands together over your head. Keeping your hips facing forward, bend, pulling your shoulder towards the side of the knee. Hold for 10 seconds then switch sides. Repeat this 2 times on each side.

[edit] Monday October 21st

• Emily, Rebecca, Courtney, and Nathan were present for this session.
• This session took place between 4:30 and 5:30pm at the Zone Fitness Center.

[edit] Warm Up

• To begin, 8 minutes on a rowing ergometer were completed.
  • As the warmup began and the motion of the exercise was obtained, slight sprints (30 seconds in length at minute 2, 4 and 6) were put into effect in order to increase the heart rate and to get blood flowing to the working muscles. A rowing ergometer was chosen as the workout for this session was going to be focusing on abdominals and arms.

[edit] Stretches

Dynamic stretching was used at the beginning of the workout after the warm up, each exercise was done for 30 seconds each.

• High knees
• Butt kicks
• Leg kicks
• Toe touches

[edit] Workout

• Walking Lunges with medicine ball (6 pounds).
  • Our client was asked to perform walking lunges (as seen above) while holding a medicine ball for added weight. As a lunge was performed the client was to hold the lunge while twisting the upper body to the left and right, bringing with her the lightweight medicine ball.
  • 2 sets of 10 for each leg (ie. 20 in total) was conducted .
    • For the last two sets the added weight (medicine ball) was removed in order to fix and observe proper form and to aid in stabilizing the client's balance anxieties.
• Sit-ups with 6 pound medicine ball toss.
  • 3 sets of 10 repetitions were performed.
• Bicep Curls
  • 3 sets of 12 repetitions were performed.
  • A 5lbs weight was held in both hands.

• Shoulder Press
  • Lying on a mat on the floor, the client positioned her arms so that a 90 degree angle was created at her shoulders, from the core. A 5 pound weight was held in both hands. She raised both hands and made the weights touch, then repeated this action 12 times in one set.
  • 3 sets of 12 repetitions were performed

• Chest Press
  • 3 sets of 12 repetitions were performed.
  • A 10 lbs weight was used between both arms.

• Lat Pull Down
  • 40 lbs, 3 sets of 12 repetitions.

[edit] Cool Down

• 8 minutes on an elliptical machine were conducted as a cool down.

[edit] Stretches

• Each stretch was held for 30 seconds each
  • Standing wall chest stretch
  • Neck stretch
  • Triceps stretch
  • Child's pose
  • Sit and reach stretch
  • One leg reach stretch

[edit] Friday October 25th

• Rebecca, Nathan and Courtney were present for this session.
• This session took place between 11:45 am - 12:45 pm.

[edit] Warm up

• To begin, one lap jogging around the 200 meter track was completed.
• High knees
• Heel kicks
• Bear hugs

• Arm circles
  • Each exercise was produced for 30 seconds.

[edit] Workout

For today's workout, we focused on circuit training which included jogging, stair training, squats, abdominal exercises, stability ball exercises and back exercises.

Circuit

• Start on the far side of the 200 meter track.
  • Jog the length of the track and walk around the bends.
• Once at the stairs run down and up.
  • On the way back up have the client skip a stair each time.
• Complete 10 squats.
• Jog the length of the track and walk the bend until at the stretching area.

Abdominal Exercises

• Sit ups with 8 pound medicine ball toss for 10 reps.
• Sit on the stabilizing ball and lift one leg at a time for 12 reps.

• • To challenge the client, once the previous exercise is complete, have the client lift a leg and opposing arm at the same time and repeat on both sides of the body for 12 reps.
    • Our client was unable to complete this exercise using weights as shown in the picture below.

Back Exercises

• Back extension on the stability ball for 15 reps.

Once this is complete, our client completed the circuit 3 more times for a total of 4 sets.

[edit] Cool Down

• Speed walk around the 200 meter track.

Stretches

• Figure Four.
• Butterfly.
• Sit and Reach.
  • see above stretch with single leg stretch and incorporate both limbs into the motion the client will be performing.
• Each stretch was held for 15 seconds.

[edit] At Home Workout Cardio and Legs, Sunday October 27th

[edit] Warm up

3 minutes of easy spinning on the bike at roughly 50% personal effort.

30 seconds hard, 30 second slow spin, 3 sets.

Then 45 second hard stand up and pedal 45 second slow spin, 3 sets.

Finish with 2 minutes of slow spinning at roughly 50% personal effort.

[edit] Workout

Squats: starting standing erect the movement is initiated by moving the hips back and bending the knees and hips to lower the torso and accompanying weight, then returning to the upright position.

- 8 with feet shoulder with apart.

-8 with feet in a wide stance.

- 1 minute Rest.

Repeat 4 more times.

Pelvic raises: start lying on back with knees at a 90 degree angle tilt your pelvis to push lower back into the floor, lift pelvis high into the air until it is in line with your torso, slowly lower your pelvis to the ground.

- 8 pelvic raises with 2 feet.

- 8 on left leg with right leg in air.

- 8 on right leg with left leg in air.

- 1 minute rest.

Repeat 3 more times.

Leg abduction (lying on your side lift top leg into air):

- On left side with right leg going into the air. 15 reps for 3 sets

- On right side with left leg going into the air. 15 reps for 3 sets

- 30 seconds of rest.

Leg adduction (lying on side put foot of top leg on the ground and lift the bottom leg into the air).

- Lying on right side with right leg going into air. 15 reps for 3 sets

- Lying on left side with left leg going into air. 15 reps for 3 sets

- 30 second rest.

[edit] Cooldown

Hold for each for 30 seconds.

Butterfly stretch.

Sit and reach.

Glut stretch.

Quad stretch.

Calf stretch.

Repeat 2 more times.

[edit] Monday October 28th

• Nathan and Courtney were present at today's workout which took place from 4:30 - 5:30pm at the Zone Fitness Center.

[edit] Warm up

• Ten minutes on the ergometer.
• High knees
• Butt kicks
• Walking toe touches
• Forward and backward arm circles
  • Each exercise was done for 30 seconds to increase our client's flexibility as well as warm them up.

[edit] Workout

This workout focuses primarily on the upper body, and also incorporating balance exercises.

• Sit ups with a 10 pound medicine ball .
  • 3 sets of 10 reps with a 30 second break between sets.
• Plank
  • Held for 20 seconds for 3 sets with a 30 second break between sets.

Stability Ball Exercises

• While sitting on the ball, raise one leg and the opposite arm, alternating until 10 reps are completed.
  • 3 sets completed
    • Last set with eyes closed
• Back extension on the stability ball
  • 3 sets with 15 reps each
• 30 seconds of rest between each set conducted.

Upper Body Exercises

• Biceps curls
  • 3 sets of 10 reps each
  • 8 pounds
• Triceps overhead extension
  • 3 sets of 10 reps each
  • 8 pounds

• Shoulder press
  • 3 sets of 10 reps each
  • 8 pounds
• Chest press
  • 3 sets of 12 reps each
  • 8 pounds
• Lateral pull down
  • 3 sets of 15 reps each
  • 40 pounds
• Triceps extension
  • 3 sets of 15 reps each
  • 20 pounds

• Seated row
  • 3 sets of 15 reps each
  • 40 pounds

• Upper body exercises were done in a circuit, our client rested for 1 minute between each full circuit (1 set of each exercise).

[edit] Cooldown

• Ten minutes on the treadmill.
  • Incline: level 3.5.
  • Speed: level 3.
• Stretching .
  • Held for 30 seconds.
    • Triceps stretch
    • Biceps stretch
    • Standing against wall chest stretch
    • Child pose

[edit] Wednesday October 30th

• This workout took place with Emily and Jessica from 11:45am - 12:45pm at the Zone Fitness Center.

[edit] Warm Up

• 8 minutes on the cybex machine.
• Dynamic stretches were completed.

1. Ten repetitions of high knees.
2. Ten repetitions of forward leg kicks with toe touches.

Note:It was planned to have the client do butt kicks; having her pull her heel to her butt, but she was injured.

[edit] Workout

Sitting Thigh adduction. 3 sets of 10 with weight of 60 lbs.

Sitting Thigh abduction. 3 sets of 10 with weight of 60 lbs.

Calf raises. 3 sets of 10 with weight of 60 lbs.

Supine Pelvic raises. 2 sets of 8, holding pelvis in the air for 10 seconds. 1 set of 8 single legged pelvic raises.

[edit] Cooldown

• The following stretches were performed.
  • Sitting one leg reach.
  • Prone press up.
  • Figure 4.
  • Pretzel.
  • Lower back stretch 3.
• Each stretch was held for 20 seconds

• We then took the time to work on lunge form.
  • Measured ankle dorsiflexion and plantarflexion on both ankles.
    • They both had normal range and were similar.
  • Tested strength of dorsi and plantarflexion of both ankles.
    • Both were strong and of equal strength.
  • Took the time to show our client how to properly perform a lunge.
  • Mentioned that she needs to take her time and correct posture before continuing.
  • Suggested practicing lunge with a tape line on the floor.

• Finished our cool down with a speed walk lap around the track.

[edit] At Home Workout, Sunday November 3rd

• This workout was built so that our client would be able to do some exercises at home without us having to make a entirely new workout every weekend.
• This also let her have some more choice in what workouts she would be doing.
• She was required to keep track of what of the 5 programs she decided to do each week and was not allowed to do the same workout two weeks in a row
• The five workouts were as follows.

1. An aquatics class at the local pool.
2. A yoga video that was provided.
3. A cardio/core workout designed by Emily.
4. A cardio/arms workout designed by Nathan.
5. A cardio/legs workout designed by Jess.

[edit] Cardio/Core Workout

Warm-up

1. Alternate running and walking on a treadmill every 2 minutes for a total of 10 minutes.
2. 10 toe touches on each side (standing; kick leg and reach for toes with opposite hand).
3. 10 high knees on each side (hug your knees tight to your chest).

Workout

• The table below shows what exercises are to be done as well as the reps and sets required for each of the various exercises.
  • The client can take as long as she needs to complete each requirement .
  • She is also asked to take a 1 minute rest between sets.

• Below are pictures that were provided to the client to illustrate how to complete some of the exercises.

Russian Twist with Medicine Ball

Leg Circles

Side Crunches

Heel Reaches

Cool-Down

• The following stretches are to be done following this workout.

1. Butterfly.
2. Figure 4.
3. Pretzel.
4. Prone Press up.
5. Side abdominal stretch.
6. Lower back stretch 3.

• It should also be noted that each of these stretches should be held for 30 seconds, on each side where applicable.

[edit] Cardio/Arms Workout

Warm-up

• Stationary knee highs for 30 seconds.
• Stationary butt kicks for 30 seconds.
• Toe touches (5 per side).
• Arm circles for 30 seconds (forwards and backwards).
• Continuous bear hug for 30 seconds.

Workout

• Walk on the treadmill for 18 minutes.
  • From minutes 2-4, 6-8, 10-12 and 14-16 add a 5 degree incline.
    • The walk should be just above a comfortable walking speed.

Speed: ______mph.

Incline: ______ degrees.

NOTE: The client is required to indicate whether she finished 8 or 10 repetitions

• Horizontal chest press.
  • 12 pounds
    • 3 sets of 8-10 reps
• Triceps extension.
  • 10 pounds
    • 3 sets of 8-10 reps
• Bicep curl.
  • 10 pounds
    • 3 sets of 8-10 reps
• Shoulder Press.
  • 10 pounds
    • 3 sets of 8-10 reps
• Superman.
  • 3 sets of 8 - 10 reps
• Plank.
  • 20 seconds two times
• Russian Twists.
  • 3 sets, 8-10 reps

Cool-Down

• Walk on the treadmill for 5 minutes.

Speed: ______mph.

• The following stretches should be done.

1. Behind neck stretch
2. Arm wall stretch
3. Bear hug

• Each stretch is held for 30 seconds

[edit] Monday November 4th

Nathan, Courtney and Becca were present for today's workout from 4:30 - 5:30pm at the Zone Fitness Center.

The main focus of today's workout was to increase the intensity of a circuit workout and increase upper body strength as well as introduce heavier weights with lower repetitions in comparison to past workouts.

[edit] Warm up

• To begin, one lap jogging around the 200 metrer track was completed.
• High knees
• Butt kicks
• Bear hugs
• Forward and backward arm circles
  • Each exercise was done for 30 seconds.

[edit] Workout

Circuit

• Start on the far side of the 200 meter track..
  • Jog the length of the track and around the bends
• Once at the stairs run down and up. Skipping every other step when coming up.
• Complete 10 lunges (5 per side).
• Jog the length of the track and walk the bend until at the stretching area.

Abdominal Exercises

• Sit ups with 10 pound medicine ball toss for 12 reps.
• Sit on the stabilizing ball and lift one leg at a time for 12 reps.
  • To challenge the client, once the previous exercise is complete, have the client lift a leg and opposing arm at the same time and repeat on both sides of the body for 12 reps (For the last set of this exercise, our client produced the movement with their eyes closed).
• Russian twists for 12 reps.
• Superman for 12 reps.

• The circuit and abdominal exercises were completed for a total of 3 sets.

Upper Body Exercises

• Bicep curls for 8 reps with an overload of 10 pound dumbbells per arm.
• Triceps extension for 8 reps with an overload of 10 pound dumbbells per arm.
• Shoulder press for 8 reps with an overload of 10 pound dumbbells per arm.
• Chest press for 10 reps with an overload of 12 pound dumbbells per arm.

[edit] Cool Down

• 200m run around the indoor track.

Static Stretches

• Triceps stretch
• Arm across chest stretch
• Standing against wall chest stretch
• Standing quadriceps stretch
• Pretzel stretch
• Sit and reach stretch
  • All stretches held for 30 seconds

[edit] Monday November 11th

Nathan and Becca were present for today's workout from 4:30 - 5:30pm at the Zone Fitness Center.

The main focus of today's workout was to increase the intensity of a circuit workout and increase upper body strength as well as introduce heavier weights with lower repetitions in comparison to past workouts. Also, we increased the duration of the circuit training by incorporating the strength exercises into the circuit workout.

[edit] Warm up

• To begin, our client warmed up on the erg machine for 10 minutes. During these 10 minutes, at minutes 2, 4, 6 and 8 they were asked to erg as fast as they could for 30 seconds. During the time on the ergometer which was not a sprint our client was asked to erg at a 60% personal effort.

Stretching

All dynamic stretches were completed for 30 seconds each

• High knees
• Butt kicks
• Toe touches

[edit] Workout

Circuit

• Start on the far side of the 200 meter track and jog the two straightaways of the track and walk around the bends.
• Chest press for 9 reps with an overload of 15 pound dumbbells per arm.
• Triceps extension for 9 reps' with an overload of 10 pound dumbbells per arm.
• Bicep curls for 9 reps with an overload of 10 pound dumbbells per arm.
• Shoulder press for 9 reps with an overload of 15 pound dumbbells per arm.
• Jog the two straightaways of the track and walk around the bends.
• Superman for 12 reps.
• Plank for 25 seconds.
• Stationary arm and leg resistance on the exercise ball. Hold for 10 seconds per side (same abdominal exercise as seen on October 25th, however use opposing arm to resist against the knee).
• The circuit was completed for a total of 3 sets.

[edit] Cool Down

• Walk on the treadmill at 3.0 mph & 5% incline for 5 minutes.
• Walk on the treadmill at 3.0 mph & 3% incline for 5 minutes.

Static Stretches

• Triceps stretch
• Biceps stretch
• Standing against wall chest stretch
• Standing quadriceps stretch
• Pretzel stretch
• Hamstring stretch

[edit] Wednesday November 13th

• Emily and Jess were present at today's workout.
• It took place between 11:45 and 12:30pm at the Zone Fitness Center
• The purpose of today's workout was to include a whole body workout using only body weight as resistance.
  • The workout was done in the form of a circuit.

[edit] Warm up

• Elliptical for 10 minutes at level 4 with a 16 incline.

Note: Focus on increasing the heart rate and engaging the calves and gluts.

[edit] Workout

• As mentioned above, this workout was done in the format of a circuit.
• The following exercises were done in the circuit.

1. Push Ups (The client informed us that she had never done a push-up before so we opted to use the modified ones)
2. Wall sits.
3. Bench Dips.
4. Single leg hip hikes.

Note: After 2 rounds of the circuit we had to change the bench dips into over the head triceps extensions with a 10 pound weight. The bench dips were awkward and our client was unable to find a comfortable position to place her hands, and as a result the exercise was hurting her wrists.

Note 2: Before we began the circuit the client was shown correct form/technique for each of the exercises in the circuit. This was to ensure that she would gain the desired benefits from the exercise without compensating with other parts of her body.

• Each of the exercises was done for 30 seconds, 15 seconds for each leg in the case of the single leg hip hikes.
  • The client was asked to complete as many repetitions as she could in this time frame, while still maintaining the correct form.
• The goal was to increase the number of repetitions that the client was able to complete in each round of the circuit.
• After each round of the circuit the client walked one lap of the 200 meter track as a rest period that would also keep her heart rate up.

[edit] Cool Down

Stretches

• Sit and reach
• One leg sit and reach
• Figure four
• Pretzel
• Peck stretch
• Arm on wall stretch
• Slow neck stretched

[edit] Monday November 18th

Nathan, Courtney and Becca were present for today's workout from 4:30 - 5:30pm at the Zone Fitness Center.

The main focus of today's workout was to increase the intensity of a circuit workout and increase upper body strength as well as introduce heavier weights with lower repetitions in comparison to past workouts. Also, we increased the duration of the circuit training by incorporating the strength exercises into the circuit workout.

[edit] Warm up

• To begin, our client warmed up on the erg machine for 10 minutes. During these 10 minutes, at minutes 2, 4, 6 and 8 they were asked to erg as fast as they could for 30 seconds.

Stretching

Dynamic stretches to begin with, all of which were done for 30 seconds each

• Butt kicks
• High knees
• Bear hugs

[edit] Workout

Circuit

• Start on the far side of the 200 meter track and jog the two straightaways of the track and the bends.
• Chest press for 10 reps with an overload of 15 pound dumbbells per arm.
• Triceps extension for 10 reps' with an overload of 10 pound dumbbells per arm.
• Bicep curls for 10 reps with an overload of 10 pound dumbbells per arm.
• Shoulder press for 10 reps with an overload of 15 pound dumbbells per arm.
• Jog the two straightaways of the track and walk around the bends.
• Superman for 14 reps.
• Plank for 30 seconds.
• Stationary arm and leg resistance on the exercise ball. Hold for 12 seconds per side with eyes closed.

PICTURE OF THIS!!

• The circuit was completed for a total of 3 sets.

[edit] Cool Down

• Walk on the treadmill at 3.0 mph & 5% incline for 5 minutes.
• Walk on the treadmill at 3.0 mph & 3% incline for 5 minutes.

Static Stretching

• Triceps stretch
• Biceps stretch
• Standing against wall chest stretch
• Standing quadriceps stretch
• Pretzel stretch
• Hamstring sit and reach stretch
  • All stretches were held for 30 seconds each

[edit] Friday November 22

Emily and Jess were present for today's workout. It took place between 11:45 and 1:00pm at the Zone Fitness Center.

The original focus of today's workout session was to include some leg training in the program. However, our client emailed us on the Thursday asking if it would be possible to do an ab session instead. This was no problem at all and the new goal of the session was to include a high intensity abdominal workout.

[edit] Warm up

• 10 minutes on Cybex machine.
• Dynamic stretches.

1. Forward leg kicks with toe touches (10 on each side).
2. High knees for 30 repetitions.

[edit] Workout

• Plank.
  • 30 seconds.
• Medicine Ball sit ups.
  • we didn't have a medicine ball so we used a 10 pound weight.
  • 15 reps for the first 2 rounds of the circuit.
  • 20 reps for the last 2 rounds of the circuit.
    • on the third round the client could only complete 13 reps.
    • on the fourth round the client could only complete 15 reps .
• Russian Twist on exercise ball.
  • used a 10 pound weight.
    • for the first 2 rounds of the circuit 10 reps on each side were completed.
    • for the second 2 rounds of the circuit 15 reps on each side were completed.
• Heel Reaches.
  • for the first 2 rounds of the circuit 10 reps on each side were completed.
  • for the second 2 rounds of the circuit 15 reps on each side were completed.
• Back Extensions on the Stability ball.
  • for the first 2 rounds of the circuit 15 reps were completed.
  • for the second 2 rounds of the circuit 20 reps were completed.

Note: Each one of these exercises is completed once before moving onto the next set of the exercises. Note 2: Between each set of the circuit the client ran half of the track and walked half of the track.

[edit] Cool Down

• Walk 2 laps of the track.
• The following stretches were completed:

1. Sitting one leg reach.
2. Figure four.
3. Cobra pose.
4. Cat pose.
5. Prayer pose.
6. Side stretch.

Note: Each stretch was held for a duration of 30 seconds.

[edit] Monday, November 25th

Emily, Rebecca, Courtney and Jessica were present for today's workout which took place from 4:30 - 5:30pm in Ian D. Beddis Gym and the Zone Fitness Center. This workout was meant to be a fun workout since it was our last before our clients final assessment.

[edit] Warm Up

Line tag

• Line tag is a game played where all players must stay on the lines on the ground within the gym when running around. One person is "it" for the game until they touch another player who then is the designated tagger. This game was played for ten minutes.

Stretching

• Various dynamic stretches were completed all of which for 30 seconds each
• Butt kicks
• Bear hugs
• High knees
• Toe touches

[edit] Workout

• We decided to play a game today which focused on cardiovascular fitness, agility and strength/power. This game was called wall ball; the main object of the game was to be the last person standing as it is a game of elimination. Firstly, the players must number themselves one to five and they must stay in this order for the round. The person labelled number one must take the volleyball and hit it towards the wall, but it must bounce once on the ground before it touches the wall. The game is finished when a player is unable to complete this task. Another rule is that players are not allowed to catch the ball, it must always be a fluid motion. We played this game six rounds total and a new exercise was implemented each round. First, suicides were to be performed by the players that lost, the first person out must complete suicides until the last person is out. The remaining players that also get out must complete the suicides together with the players already doing the designated exercise. The second exercise was to complete sit-ups, the third was push ups, the forth was a wall sit for forty seconds, the fifth was a forty second plank and the last round was burpees. The winner of each round did not have to complete the exercise as a prize.

• The second part of this workout were crunches, each person had to hold a crunch for two minutes.

• Leg press for 10 reps with an overload of 160 pounds for 3 sets.
• Triceps Extension for 10 reps with an overload of 12 pound dumbbells per arm for 3 sets.
• Lat Pull Down for 10 reps with an overload of 50 pounds for 3 sets.

[edit] Cool Down

• Brisk walk around the 200 meter track.
• Quadriceps stretch
• Hamstrings stretch
• Triceps stretch
• Standing against wall chest stretch
  • All stretches were held for 30 seconds.

[edit] Post-Assessment - Wednesday, November 27th

The final assessment was performed on Wednesday November 27th from 4:30 - 5:30pm at the Zone Fitness Centre. The following members were present for the assessment: Emily, Courtney, Nathan, Rebecca and Jess.

[edit] Warm Up

Before any assessments were conducted for our client, an initial warm up was done. The warm up was done to ensure that our client had increased blood movement to both their upper and lower extremities, to prepare their heart and other major muscles for an increase in activity and to establish to our client knowledge as to why it is important to dynamically warm up before any type of exercise.

• 30 seconds of high knees.
• 30 seconds of butt kicks.
• Forward leg kicks and toe touches.
  • 5 repetitions per leg.

[edit] Tests

Cardiovascular Assessment

To assess the cardiovascular system we chose the 12 minute run.

Our client completed 7.5 laps of 200m track.

• 7.5 x 200 meters = 1,500 meters.
• Regression Equation VO2 max (ml/kg/min) = (0.0268 x D) – 11.3 (where D is the distance in meters)

• VO2 max (ml/kg/min) = (0.0268 x 1,500) – 11.3 = 28.9 ml/kg/min
  • Our client is now in the 20th percentile.

Flexibility Assessment

To assess flexibility we chose to use Functional Movement Screening (FMS).

• For our particular client we will be doing the following movements:
  • Shoulder mobility test.
  • Active straight leg raise.
  • Deep squat.

Shoulder Mobility Test

Our client received a score of 3 for both the right and left sides for shoulder mobility.

• A 3 is only given if the movement can be performed as described.
• Fists are within one hand length.

Active Straight Leg Raise

Our client received a score of 3 for both the right and left sides for active straight leg raise.

• Ankle resides between mid-thigh and ASIS.
• Opposite hip remains neutral (does not externally rotate), toes remain pointing up.
• Knees remain in contact with board.

Deep Squat

Our client received a score of 3 for deep squat.

• Upper torso is parallel with tibia or toward vertical.
• Femur below horizontal.
• Knees are aligned over feet.
• Dowel does not extend past feet.

Balance Assessment

To assess balance we chose the Romberg Test

• Our client completed and passed condition 6 and 7

• Failed on Romberg condition 8
  • Standing on one leg, eyes closed
  • She was able to do this for 10 seconds long

Strength Assessment

• To assess strength we decided to choose an upper body assessment as well as a lower body assessment.
  • The upper body assessment is a 1-repetition maximum bench press test. Equipment which was used was an adjustable barbell and weight plates from the zone which allowed an increase in resistance in increments from 2.5 to 45 pounds.

Procedure

The client was consistently being spotted through the duration of this test as well given information about how to establish and conduct proper form of the bench press exercise.

1. The client warmed up with a light resistance (the weight of the barbell, 17 pounds) which was conducted for 10 repetitions.
2. A one minute rest period was given to the client to eliminate fatigue.
3. A warm up load of 32 pounds was repeated for 10 repetitions.
4. A one minute rest period was given to our client to eliminate fatigue.
5. Based on the physical feeling of our client and the judgement of the students spotting our client, a load of 37 pounds was repeated for 10 repetitions.
6. A two minute rest period was given to the client to eliminate fatigue.
7. The load was increased to 42 pounds and our client produced 10 repetitions of the desired weight.
8. A two minute rest period was given to our client to eliminate fatigue.
9. The load was increased to 47 pounds and our client produced 10 repetitions of the desired weight.
10. A two minute rest period was given to our client to eliminate fatigue.
11. The load was increased to 52 pounds and our client produced 8 repetitions of the desired weight.
12. A two minute rest period was given to our client to eliminate fatigue.
13. The load was increased to 57 pounds and our client produced 6 repetitions of the desired weight.
14. A two minute rest period was given to our client to eliminate fatigue.
15. The load was increased to 62 pounds and our client produced 3 repetitions of the desired weight.
16. A two minute rest period was given to our client to eliminate fatigue.
17. The load was increased to 67 pounds and our client produced 2 repetitions of the desired weight.
18. A two minute rest period was given to our client to eliminate fatigue.
19. The load was increased to 72 pounds and our client produced 1 repetition of the desired weight.

Once the one repetition maximum bench press exercise was completed, the 1RM value was divided by the weight of our client to determine relative strength.

• The 1RM bench press of our client was 72 pounds and the weight of our client is 172 pounds.
  • 72/172 = 0.41.
  • Our client is in the 90th percentile for upper body strength for women her age.

• The lower body assessment is a 1-repetition maximum leg press test. Equipment which was used was a universal leg press machine located inside the Zone gym.

Procedure

The client was consistently being spotted through the duration of this test as well given information about how to establish and conduct proper form of the leg press exercise.

1. Our client sat in the leg press machine seat and placed their feet on the upper surface foot plate. The seat was than adjusted to a standardized knee angle of approximately 120 degrees.
2. The client warmed up with a light resistance of 100 pounds which was conducted for 10 repetitions.
3. A one minute rest period was given to the client to eliminate fatigue.
4. A warm up load of 120 pounds was repeated for 10 repetitions.
5. A one minute rest period was given to the client to eliminate fatigue.
6. Based on the physical feeling of our client and the judgement of the students spotting our client, a of 140 pounds was repeated for 10 repetitions.
7. A two minute rest period was given to our client to eliminate fatigue.
8. The load was increased to 160 pounds and our client produced 10 repetitions.
9. A two minute rest period was given to our client to eliminate fatigue.
10. The load was increased to 180 pounds and our client produced 10 repetitions.
11. A two minute rest period was given to our client to eliminate fatigue.
12. The load was increased to 200 pounds and our client produced 10 repetitions.
13. A two minute rest period was given to our client to eliminate fatigue.
14. The load was increased to 200 pounds and our client produced 10 repetitions.
15. A two minute rest period was given to our client to eliminate fatigue.
16. The load was increased to 240 pounds and our client produced 7 repetitions.
17. A two minute rest period was given to our client to eliminate fatigue.
18. The load was increased to 260 pounds and our client produced 4 repetitions.
19. A two minute rest period was given to our client to eliminate fatigue.
20. The load was increased to 280 pounds and our client produced 1 repetition.

Once the one repetition maximum leg press exercise was completed, the 1RM value was divided by the weight of the client to determine relative strength.

• The 1RM leg press of our client was 280 pounds and the weight of our client is 172 pounds.
  • 280/172= 1.6.
  • Our client is in the 90th percentile for lower body strength for women her age.

[edit] Cool Down

Brisk walk around the 200 metre track.

Static Stretching

• Behind neck stretches
• Shoulder wall stretch
• Side abdominal stretch
• Standing quadriceps stretch
• Butterfly stretch
• Childs pose

Each stretch was held for 30 seconds in duration.

[edit] Wrap Up, Thursday December 5th

• Nathan, Jessica, Courtney and Becca were present for this meeting which was located in our client's office from 12:00 - 12:30 pm.
• During our wrap up we gave our client a number of materials so that they could carry on without us. The items which we gave our client were 5 at home workouts/programs and a wrap up document which stated their final progression and their pre- and post-assessment.
• The 5 workouts/programs are very similar to the at home workouts stated earlier in the Wiki assignment (noted on Sunday November 3rd). The workouts main focuses were an aquatics class at a local pool, a yoga video, a cardio/core workout, a cardio/arms workout and a cardio/legs workout.
• The other document was a wrap up document. This document displayed the client's pre- and post-assessment results for each of their assessments (cardiovascular, balance, flexibility, and strength). Also provided to the client was a chart. The chart was broken into three sections; core, lower body and upper body. Under each section were specific exercises which the client completed over the course of their program. In the corresponding section was a column named 'prescription as of November 25th'. This section explained the clients highest level of intensity, resistance, repetitions and sets for the specific exercise. For example, chest press was noted at 15 pounds, 10 repetitions, 3 sets within a circuit workout. Also, since our client is enrolled in next semesters class we prescribed the following for the next 5 weeks before they are enrolled with a new group of students. The client was noted to complete 3 exercises per week (cardio/core, cardio/upper body and cardio/lower body) and to increase the repetitions by 1 each week until 12 repetitions were met. At this point they will increase the weight by the smallest increment possible and do the exercise for 10 repetitions and the same amount of sets.

[edit] Wrap Up Discussion

• During our meeting we prepared several questions for our client. The questions are as follows:

1. What are your new goals (cardiovascular, balance, flexibility and strength) before you start with your new group?
2. Are you comfortable with what you have learned with regards to flexibility, cardio and balance since it is not attached in the 'warp up' document?
3. How would you evaluate the program?
4. How would you evaluate us, what do we need to improve on and what did we do well?
5. Final/closing thoughts and comments, any questions?

• Brief answers to each of these questions are noted below

1. My new goals are to maintain my flexibility, to stand on one foot with my eyes closed for 30 seconds (8 on the Romberg Test), to continue my cardio and hopefully gain more cardiovascular endurance and lose a few more pounds around my waist and to maintain the new strength I have now (I can now lift my husband).
2. I am very comfortable with what you guys have taught me with regards to flexibility, balance and cardio. I am so comfortable that some of my friends were asking me for new workouts and stretches and I was able to list at least 10 and my friends were very impressed with my knowledge.
3. Overall I really enjoyed the program! You guys did a very good job progressing it, however I felt that I started to plateau during the last week before my final assessment. I like how you guys worked every part of my body in an equal manner.
4. You guys were awesome! All of you were very knowledgeable, the communication was very well done, there were always explanations as to why every exercise and stretch was being conducted. There wasn't anything that I could say was done wrong, you guys were a blessing to have this semester and I hope I have another group as motivating as the five of you.
5. As a group we discussed our feelings for our experience with the 4P22 course. Our client asked us what we learned from working with them and our answers varied from person to person explaining hands on experience, learning to work in a team environment and knowing that working with a client can be a lot of fun.

[edit] Were the Goals met?

• The following were the four goals that we set for our client:

1. Improve upper body strength from a 20th percentile score of 42 pounds to a 40th percentile score of 55 pounds by the end of November, based on normative scores based on our client's gender and age group. We will do so by including upper body resistance training into our program 1-2 times a week.
2. Improve shoulder flexibility, by the end of November, from an FMS score of 2 on both sides, to an FMS score of 3 on both sides. We will do so by including flexibility training in all our exercises in the form of a dynamic warm-up as well as a cool-down.
3. Improve cardiovascular fitness from a VO2 max of 18.18 ml/kg/min-1, which according to normative data is a 10th percentile score, to a VO2 max of 31.58 ml/kg/min-1. This will move her to the 40th percentile based on normative data. We calculated that this means running/walking a total of 8 laps during the 12min run as opposed to 5 1/2 laps. We are looking to see this improvement by the end of November. We will make these improvements by including cadrio training 3 times a week in our exercise program.
4. Improve balance on the Romberg test by moving past the level of standing tandem with eyes closed, past standing on one lef with eyes open, and at to have our client be comfortable enough to attempt standing on one leg with eyes closed. This to is to be achieved by the end of November. We will achieve this by performing exercises on unstable surfaces as well as improving core strength, 3 times a week in our training program.

• Based on the post-assessment we met and surpassed the goal that was set for improving upper body strength.
• The client's shoulder flexibility also improved to meet the goal that we set for her.
• Although the cardiovascular goal was not met completely we are happy and proud of the improvement that our client has shown in this area.
  • She was able to increase her score to be in the 20th percentile as opposed to the 40th.
• The goal that we set for balance was met by the end of the training session.

• In terms of personal goals that the client had, she really just wanted to feel better in her own skin now that she has reached menopause and her body is changing.
  • This goal was definitely met. Our client was always telling us about the compliments that she would get from her friends and husband about how great she looks.
  • She also mentioned that she was enjoying being able to see the physical change.
    • Her pants are more loose than before.
    • She can see the change in her face.