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From PEKN4P22 FWD02 2013 Group 07
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[edit] Getting started
[edit] Group 7
[edit] Group Members
1. Tanner Wilson
2. Steven Zwygers
3. Danielle Panethere
4. Alicia Colangelo
5.Rachel Gray
[edit] Initial Consult Questions and Answers
Friday, September 27 4:30pm Danielle Panethere, Alicia Colangelo
Q: We would like to compare norms between people your age, what is your age?
A: Age 19
Q: What is your previous experience with physical activity/exercise?
A: Part of varsity fencing team at Brock, does not compete. Has been fencing for 9 years. Occasionally works out at Brock zone
Q: What brought you to sign up for this program?
A: Debbie Cross Worth told her about it. She wants be more familiar with gym and better her overall physical shape
Q: What are your exercise goals for this semester?
A: Would like to improve cardiovascular ability for stamina, to be able to run the 5K Warior Dash in July, also work on upper body strength for fencing, core and leg conditioning
Q: Do you have any previous or current injuries/disabilities?
A: Sometimes inflammation in right knee, previously sprained ankle, did not see medical professionals for either
Q: Do you take any medications that could affect exercise?
A: Iron supplement
Q: Do you have any allergies?
A: No
Q: What activities do you enjoy?
A: Jumping rope, elliptical, treadmill
Q: Are you open to trying new activities?
A: Yes, wants to try Zumba and spin class
Q: What activities do you dislike?
A: Pull ups
Q: How often would you like to train per week?
A: 3 times a week
Q: How do you want to be contacted and contact us?
A: Cell phone
Q: What are your interests and hobbies?
A: Fencing, reading, tumbler, walks 1-3 hour, volunteering at youth university programs
Q: What are your strengths and weaknesses?
A: Improvement in organization, upper body strength; strengths are being consistent at walks and fencing
Q: Do you have any concerns?
A: No concerns
Q: Do you like participating in physical activity?
A: Most of the time as a stress reliever
Q: Par-Q
A: Complete
[edit] Initial Assessment
Wednesday, October 2nd 6:00pm Steven Zwygers, Tanner Wilson
The goal of today's workout was to get a baseline measurement of the client's flexibility, strength, cardiovascular capacity and balance. These tests will be used to help create the client's SMART goals
[edit] Warm up
- Treadmill warm-up- 5 minutes
-Start walking on the treadmill at a speed of 2-3 mph
-make sure the back remains straight and that the knees are bent
-do do bend forward or backwards, keep the spine neutral
- Dynamic Stretching
Knee ups
- Bring one knee towards your chest.
- Grab the knee with both hands and pull your knee in tight towards your body.
- Hold this for 3-5 seconds, then release.
- Continue this stretch on the other knee.
Butt Kicks
- while running or jogging, flex your knee, raising your heel towards your gluts
Lunge into Quadriceps Stretch
- Step forward with your left foot and lunge down, so your left thigh is parallel to the floor.
- While holding this position, focus on pushing your right hip forwards in order to feel a stretch down your right quad.
- make sure to maintain good posture and balance.
Squat into knee hugs
- Position your legs using shoulder width apart with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back.
- Slowly lower bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves are at 90-degrees. Make sure your knees do not go past your toes.
- Begin to raise by pushing the floor with the heel of your foot as you straighten the legs again. As you are doing this, bring one knee towards your chest.
- Grab the knee with both hands and pull your knee in tight towards your body.
- Hold this for 3-5 seconds, then release.
- Perform another squat and bring the other knee towards the chest.
Arm Circles
- Stand with feet shoulder width apart.
- Extend both arms straight out by your sides. Your arms should be parallel to the floor and at 90 degrees with your torso.
- Start making small and fast circles with your arms in a forwards direction.
- One you have completed this movement in the forwards direction, reverse this movement, going the opposite direction.
-Repeat 20 times
[edit] Strength Test
Push up Test
--> In prone position on the floor, place hands flat on the floor at shoulder height. Abduct the shoulder so the upper arm is parallel with the floor and elbows are bent at 90 degrees. Begin by lifting body, keeping back straight with butt and knees on the floor. Lift to full extension of the elbow without locking the joint, and then lower back to ground without actually putting any weight back on the floor. Repeat as many times as possible in 1 minute.
Amount of push ups completed from knees in 1 minute: 10
Therefore, according to the table below, the client falls into the category "below average" for her age group.
Table I: PUSH UP TEST NORMS FOR WOMEN
Age Excellent Good Above Average Average Below Average Poor Very Poor
17 - 19 >35 27 - 35 21 - 17 11 - 20 6 - 10 2 - 5 0 - 1
20 - 29 >36 30 - 36 23 - 29 12 - 22 7 - 11 2 - 6 0 - 1
30 - 39 >37 30 - 37 22 - 30 10 - 21 5 - 9 1 - 4 0
40 - 49 >31 25 - 31 18 - 24 8 - 17 4 - 7 1 - 3 0
http://www.topendsports.com/testing/tests/home-pushup.htm
Sit up Test
--> In supine position on the floor, bend knees to 90 degrees and keep palms of the feet flat on the floor. Allow instructor to stand on or hold feet to the ground. Cross both arms across the chest with shoulders abducted to 90 degrees. A full sit up consits of the up phase to where the elbows touch the knees and then back down to the floor.
Amount of sit ups completed in 1 minute: 26
Therefore, according to the table, below the client falls into the "below average" category for her age group.
Table II: SIT UP TEST NORMS FOR WOMEN
Age Excellent Good Above Average Average Below Average Poor Very Poor
18 - 25 >43 37 - 43 33 - 36 29 - 32 25 - 28 18 - 24 <18
26 - 35 >39 33 - 39 29 - 32 25 - 28 21 - 24 13 - 20 <13
36 - 45 >33 27 - 33 23 - 26 19 - 22 15 - 18 7 - 14 <7
46 - 55 >27 22 - 27 18 - 21 14 - 17 10 - 13 5 - 9 <5
http://www.topendsports.com/testing/tests/home-situp.htm
[edit] Manual Muscle Testing
All the exercises in the Manual Muscle Testing were completed with no outstanding issues.
[edit] Balance Test
Y excursion Balance Test
--> Begin by marking out a Y on the floor with tape. Instruct the client to stand with one foot on the very mid point of the Y facing the single straight peice of tape. The client will then proceed to reach forward as far as possible without losing balance and tap the tape without putting any pressure on the reaching leg. Continue with 3 tries at each line and record distance.
Right Foot Reach:
Back Right 45 degree angle - 102cm
Back Left 45 degree angle - 75cm
Straight forward reach - 91cm
Left Foot Reach:
Back Right 45 degree angle - 75cm
Back Left 45 degree angle - 85cm
Straight forward reach - 93cm
[edit] Flexibility Test
Sit and Reach
--> Placing feet flat against a box and knees flat on the floor instruct the client to reach forward as far as possible without letting their knees come up off of the floor. Ask them to hold their final distance for atleast 3 seconds so that there is no "bouncing" effect that could scew the results. Record the 3 trials.
3 Attempts for the sit and reach flexibility test:
Attempt 1 - 26cm
Attempt 2 - 30cm
Attempt 3 - 30cm
TABLE III. FLEXIBILITY CATEGORIES FOR WOMEN
Age Excellent Very Good Good Average Fair Poor
18-20 44-53+ 34-43 24-33 16-23 8-15 <8
http://www.topendsports.com/testing/norms/sit-and-reach.htm
[edit] Cardiovascular Test
Rockport walk test
Age: 19
Weight: 176.4lbs
Laps: 8 x 200m track
Time: 14:37
Heart Rate: 132bpm
Estimated VO2max(ml.kg.min)= 132.853 - (0.0769 x weight) - (o.3877 x age) - (3.2649 x time) - 0.1565 x HR)
Estimated VO2max(ml.kg.min)= 132.853 - (0.0769 x 176.4) - (o.3877 x 19) - (3.2649 x 14.37) - 0.1565 x 132)
Estimated VO2max(ml.kg.min)= 132.853 - 13.57 - 7.37 46.92 - 20.66
Estimated VO2max(ml.kg.min)= 44.33 ml.kg.min
Therefore according to the chart below the client falls into the category of "good" for her age group.
TABLE IV. AEROBIC FITNESS CATEGORIES FOR WOMEN
Fitness Category VO2max (ml·kg·min)
Age Excellent Very Good Good Average Fair Poor Very Poor
18-20 >53 53-48 47-43 42-38 37-33 32-28 <28
21-25 >50 50-46 45-42 41-36 35-32 31-27 <27
26-30 >48 48-44 43-40 39-35 34-31 30-26 <26
Table derived from graphs in Shvartz, E., & Reibold R.C. (1990). Aerobic fitness norms for males and females aged 6 to 75 years: A review. Aviation, Space, and Environmental Medicine 61, 31-11.
[edit] Cool Down
- 2 cool down laps around the track
- Static Stretching
Quad Stretch
- Bend knee so your heal is pointed towards your gluts
- Knees should be lined up
- Hold for 30 seconds, hold wall if necessary for stability
Calf Stretch on wall
- Flex foot against wall
- Straighten leg so toes are above heal
- Hold for 30 seconds
Sitting Hamstring Stretch
- Extend one leg, while the other leg is in a "V" shape, with foot of "V" leg lines up with the knee of the extended leg
- Lean forward over straight leg as far as possible
- Hold for 30 seconds
Glut Stretch
- Lay on your back with one leg, bent, over the other leg (make a 4 with your legs)
- Pull the leg on the bottom as close to you as possible
- Hold for 30 seconds
Butterfly Groin Stretch
- Sit on the floor with a straight back
- Bend your knees and point them outward both ways so you make two "V's" (one with each leg)
- Put legs as close to the ground as possible
- Hold for 30 seconds
[edit] SMART Goals
Cardiovascular
–Improve cardiovascular endurance in order to run 5 km, without rest, by the sixth week. This will be achieved by cardio training twice a week, with one day per week designated specifically to running.
Strength
-Improve upper body muscle strength in order to do at least 15 push-ups in 1 minute (on knees) by the sixth week, which will be measured during the final assessment using the pushup test. This will be achieved by weekly upper body workouts including wall pushups that will increase in difficulty each week.
Balance
–Improve balance and core strength by working on core strength once a week, as well as incorporating balance exercises into other workouts, to increase distance on Y balance test and be able to complete 33 or more sit up by the sixth week which will place her above average based on the norms for her age
Flexibility
–Increase flexibility by incorporating static stretching as part of the cool down for each workout, stretching the major muscle groups used during each workout; holding each stretch for 30+ seconds. We will measure this during a sit and reach test. The goal is to increase by 3 to 5 cm by the sixth week.
Knowledge
–Help our client gain knowledge about training technique, machine use and program use in order to continue working out on her own. This can be measured through speaking with her during the final confrontation and asking her whether she is comfortable with the equipment as well as giving her a booklet of all the workouts that we have done so she can look back if needed.
[edit] Workout Number 1
October 7th at 9:30am, Alicia and Danielle at the Zone
Goal: The goal for today's workout session is to introduce the client to various lower body exercises and the machines/weights used for each exercise. Since our client is not familiar with many machines, a general education of each machine and which muscle(s) it works and how to operate will be required. Also, we have set baseline weights for the client, but they may have to be adjusted.
[edit] Warm up
- 5 minutes on treadmill, walking with and without incline
- 5 minutes of dynamic stretching, focusing on lower limbs.
Knee ups
Butt Kicks
Lunge into Quadricep Stretch
Squat into knee hugs
[edit] Lower Limb Resistance Training (x3)
Leg Press: 80-85 pounds, 12 reps
- Sit down on the machine and place your legs on the platform directly in front of you at a with your feet shoulder width apart.
- Press the platform in order to move your seat backwards all the way up, until your legs are fully extended in front of you. Make sure that you do not lock your knees.
- Slowly lower the seat until your upper and lower legs make a 90-degree angle.
- Repeat for the recommended amount of repetitions.
Leg Extension: 40-45 pounds, 15 reps
- Sit on the machine with your legs under the pad and your hands holding the side bars.
- Using your quadriceps, extend your legs
- Slowly lower the weight back to the original position
- Repeat for the recommended amount of repetitions.
Hamstring Curl: 35-40 pounds, 15 reps
- Lie face down on the hamstring curl machine with the pad of the lever on the back of your legs.
- Keeping the body flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine.
- Curl your legs up as far as possible without lifting the upper legs from the pad.
- Bring the legs back to the initial position.
- Repeat for the recommended amount of repetitions.
Squats, without additional weight, 12 reps
- Position your legs using shoulder width apart with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back.
- Slowly lower bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Make sure your knees do not go past your toes.
- Begin to raise by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
Lunges, without additional weight, 10 reps each leg
- While standing straight, step forward with one foot, approximately two feet in front of you.
- Lower your upper body down, while keeping the torso upright and maintaining balance. Make sure your knee does not go past your toe.
- Using mainly the heel of your foot, push up and go back to the starting position.
- Repeat for the recommended amount of repetitions.
Calf Raises, 40 pounds, 15 reps
- Sit on the machine and place the balls of your feet securely on the foot pad with your heels extended off.
- Push the seat up by extending your legs. The knees should be kept with a slight bend; never locked.
- Raise your heels by extending your ankles as high as possible and flexing your calf.
- Slowly go back to the starting position by lowering your heels as you bend the ankles until calves are stretched.
- Repeat for the recommended amount of repetitions.
[edit] Cool Down
5 minute walk
Static stretching, focusing on lower limbs, holding each stretch for 30 seconds
Quad Stretch
Calf Stretch on wall
Sitting Hamstring Stretch
Glut Stretch
Butterfly Groin Stretch
[edit] Notes
- Completed leg press using 80 pounds, 12 reps, 3 sets
- Completed leg extensions using 40 pounds, 12 reps, 3 sets. By the third set she was beginning to fatigue, so we lowered it to 30 pounds
- Completed hamstring curls using 40 pounds, 12 reps, 3 sets
- Struggled with squats and lunges. Goal was to do 20 but could only do 10. Completed 3 sets of 10 reps
- Completed calf raises, 40 pounds, 2 sets
- Keep weights, reps, and sets the same for next week
- Based on her initial testing, we found those weights to be an acceptable starting point, with the ability to increase or decrease if necessary.
[edit] Workout Number 2
October 9th at 6:00pm, Tanner and Steven
Goal: The goal for today's workout session is to introduce the client to various upper body exercises and the machines/weights used for each exercise. Since our client is not familiar with many machines, a general education of each machine and which muscle(s) it works and how to operate will be required. Also, we have set baseline weights for the client, but they may have to be adjusted.
[edit] Warm up
- Skipping - 5 mins
-Stand with legs and feet shoulder width apart
-Hold skipping rope with both hands
-Rotate the skipping rope around your body( starting with the rope at your back)
-As the skipping rope rotates, jump over the rope
-Continue for 5 minutes
- Dynamic Stretching of major upper body muscle groups
Arm circles- 20
Scap push ups
- start with hands and knees on the ground
- then start lowering the body with arms remaining extended and try to bring the scapulas together. Then try to pull the scapulas apart when you raise back up.
- repeat 20 times
Chest (dynamic arm swings)
- swing arms apart and bring scapulas together, then bring arms into the centre In front of your body and stretch deltoid by pulling one arm with the other.
- then repeat alternating arms for 20 reps
Dislocates
To do a this stretch:
- Stand with feet hip width apart and knees softly bent.
- Grab the pole( make sure to have arms gripped on the pole so they are shoulder width apart)
- More the pole backwards and forwards 20 times( make sure to keep arms straight and have a slight bend in the elbow).
[edit] Upper Limb Resistance Training
Seated Chest Press: weight 3 sets of 10-15 reps
- Adjust the seat height. Grab handles at chest height, making sure that elbows are perpendicular with the floor at a 90 degree angle and have feet flat on the floor.
- Keep back and neck straight with back rest and have chest out in front and shoulders back.
- Push with chest muscles until arms are at full extension without being fully locked. Then back to starting position
- Repeat for the recommended amount of repetitions
Seated Row Machine: (weight) 3 sets of 10 - 15 reps
- Adjust seat to the correct height and adjust the chest pad for your correct reach (so that handles are at full reach).
- Take hold of the handles using a narrow grip (the handles closest to the middle
- Push chest out against the pad and keep abdominals tight to keep the back straight
- Exhale and pull the handles in towards you squeezing shoulder blades together .
- Slow and controlled allow arms to return to full extension without locking the elbows or touching weights back down
- Repeat for the recommended amount of repetitions.
Shoulder Press Machine: (weight) 3 sets of 10 - 15 reps
- Sit flat against back rest, adjust seat so that the handles are in line with your shoulders
- Hold onto the handles that are parallel with shoulders
- Keeping shoulders back and chest out push the weight up using shoulders and triceps and exhale
- Allow the arms to come back to where elbows are parallel to floor and 90 degree angle to forearms in a slow and controlled manor
- Repeat for the recommended amount of repetitions
Lat Pull Down: (weight) 3 sets of 10 - 15 reps
- Sit with knees placed underneath the padded bar with feet flat on floor and knees at a 90 degree angle.
- Reach up and grab the bar using a wide grip (around the bends in the bar)
- Keeping the chest out and back straight pull bar down just below the chin
- Slow and controlled, raise the bar back to starting position
- Repeat for the recommended amount of repetitions
Back Extensions: (Body weight) 3 sets of 10 - 15 reps
- Place feet flat on foot rest, with hips against pads. Pads should be placed right below the hip bone
- Cross arms at chest, slowly lower body down as far as comfortable without arching your back and bring yourself back up to starting position without hyper-extension
- Repeat for recommended amount of sets
Wall Push ups: Body Weight 3 sets of 15 reps
- Keep feet and knees together stand facing the wall a comfortable distance away
- Place hands on the wall fully extended away from body with shoulders perpendicular to the body
- Keeping abdominals tight and back straight inline with the entire body lower yourself towards the wall until elbows reach 90 degrees
- Exhale and push body away from wall until arms are fully extended but not locking the elbow joint.
- Repeat for recommended amount of repetitions
[edit] Cool Down
5 minute cardio cool down on elliptical
Static stretching of upper body muscle groups:
Standing Chest Stretch
- Place hand on wall turning body away from the outstretched arm until the stretch is felt (not to the point of pain)
- Hold stretch for 30 - 45 seconds and switch sides
Standing Middle Trap Stretch (posterior deltoid)
- Reach arm across the body and pull it with the opposite arm until stretch is felt in the mid back
- Hold stretch for 30 - 45 seconds and switch sides
Standing Tricep Stretch
- Reach arm over head and place hand between the shoulder blades, place other hand on the elbow and pull arm until stretch is felt in the back of the arm
- Hold stretch for 30 - 45 seconds and switch sides
Standing Overhead Lat Stretch
- Reach arm above body straight in the air and bend to the side until you feel a stretch in the side of the body
- Hold stretch for 30 - 45 seconds and switch sides
Kneeling Cat Stretch
- On all fours, push the lower back in the air until stretch is felt in lower back
- Hold stretch for 30 - 45 seconds
[edit] Notes
- Completed Seated Chest Press using; 40 pounds, 2 sets, 15 reps; 50 pounds, 1 set, 12 reps
- Completed Seated Rowing Machine using; 30 pounds, 1 sets, 15 reps; 50 pounds, 2 set, 15 reps
- Completed Shoulder Press Machine using; 10 pounds, 3 sets, 1st set 15 reps, 2nd set 11 reps, 3rd set 10 reps
- Completed Lat Pull Down using; 40 pounds, 1 set, 15 reps; 50 pounds, 2 sets, 12 reps
- Completed Back Extensions; Body weight, 1st set - 15 reps, 2nd set 12 reps, 3rd set 10 reps
- Completed Wall Pushups; 3 sets, 15 reps
[edit] Workout Number 3
October 11th at 2:30pm, Alicia and Steven at the Zone (Track)
Goal: The goal for today's workout session is to introduce the client to various core exercises including the cardiovascular portion of the exercise session. Also, we have a set baseline number of reps and sets for the client, but they may have to be adjusted.
[edit] Warm up
5 minutes walking
3 minutes of dynamic stretching
Knee ups
Butt Kicks
Lunge into Quadricep Stretch
Squat into knee hugs
[edit] Running
Week One Running Outline
Run 1 minute
Walk 3 minutes
Run 1 minute
Walk 3 minutes
Run 2 minutes
Walk 5 minutes
[edit] Core (x3)
Sit-ups, no additional weight, 12 reps
- Lay on your back with your knees bent and you feet flat on the floor.
- Place your hands on the back of you head.
- While engaging the abdominals, slowly raise your head, neck and shoulder blades off of the ground.
- Make sure your chin does not bend towards your chest. You should be looking up to the ceiling.
- Slowly lower your shoulder blades, neck and head back down to the floor
- Repeat this until reps are complete
Leg Raises, 10 reps
- Lay on your back with your arms straight by your side and head on the ground.
- Slowly raise your legs until they reach a 90 degree angle with your body.
- Slowly lower them and repeat this until reps are complete.
Plank, no additional weight, 30 seconds
- Lay on your stomach, supporting your weight on your toes and your forearms. Elbows should be underneath your shoulders. Back should be flat and gluts should be aligned with your your back.
- Hold this position for 30 seconds.
[edit] Cool Down
5 minute walk
static stretching, focusing on lower limbs and abdominals, holding each stretch for 30 seconds
Quad Stretch
Calf Stretch on wall
Sitting Hamstring Stretch
Glut Stretch
Butterfly Groin Stretch
Cobra Stretch
- Lay on your stomach, place hands on the ground beside your shoulders, and push up creating and arch in your back.
- Lean your head back and push your chest out.
[edit] Notes
- Our client was able to complete the entire session as planned. We did not have to make any changes.
- She was able to complete the running sequence, and sit-ups without difficulty, however, she struggled completing the leg raises and plank.
[edit] Workout Number 4
October 21st, 9:30am Danielle and Steven at the Zone
[edit] Warm Up
- 5 minutes on the treadmill
- dynamic stretching of major lower body
Knee ups
Butt Kicks
Lunge into Quadricep Stretch
Squat into knee hugs
[edit] Lower Extremity Resistance Training
Hamstring Curls
- 40 pounds, 12 reps, 3 sets
Leg Extension
- 40 pounds, 12 reps, 3 sets
Leg Press
- 80 pounds, 12 reps, 3 sets
Leg Adductor
- 60 pounds, 12 reps, 3 sets
Leg Abductor
- 40 pounds, 12 reps, 3 sets
Calf Raises
- 40 pounds, 12 reps, 3 sets
Squats and Lunges
- no additional weight
- 12 reps, 3 sets of each
[edit] Cool Down
- Walk around the track
- Static Stretches of lower extremities
Quad Stretch
Calf Stretch on wall
Sitting Hamstring Stretch
Glut Stretch
Butterfly Groin Stretch
[edit] Notes
- Needs to motivated to push herself such as adding more weight
- Struggles with lunges and squats but can complete task
- Completed all other aspects of workout with no problems
- Add more weight next leg day
- Said she was going on a run after the workout today
- Went on hike during the break
[edit] Workout Number 5
October 23rd, 2013 @ 6:00 Rachel & Tanner
Goal:
The main goal of this session was to train upper body muscles with the client. Additional, Rachel is meeting the new client and becoming more familiar with the exercise program.
- Skipping/ Running for 5 mins
- Dynamic Stretching:
Arm Circles
Scap pushups
Chest (arm swing)
Dislocates
[edit] Upper Limb Resistance Training
Goal: 3 set 15 Reps
- Seated Chest Press (40-50 pounds)
- Seated Row Machine (50 pounds)
- Shoulder Press Machine (10 pounds)
- Lat Pull Down (50 pounds)
- Back Extensions (BW)
- Wall Pushups
[edit] Cool Down
- 5 min cardio on elliptical
- Static Stretching (30 seconds)
Standing chest stretch - did not feel stretch
Standing middle Trap Stretch
Standing tricep stretch
Standing overhead lat stretch
Kneeling cat stretch
Child's Pose
- Kneel on the floor with arms at your side
- Drop your head to the floor
- Rest your hands at your side, palms up
- Lengthen the tailbone away from the back
- Hold this stretch for 20 seconds
- This stretch should be felt in the upper back and shoulders
Eagle Arm
- Stand with feet shoulder width apart
- Place left arm underneath arm
- Bring palms in together so that they are touching
- Gently push left arm against the right arm
- Hold for 20 seconds
- Repeat with opposite arms
[edit] Notes
- Seated Chest Press (40-50 pounds)
First set 40lbs 15reps. Second set started at 40 and had to lower weight to 30 lbs 15 reps. Third set 30 lbs 15 sets.
- Seated Row Machine (50 pounds)
First set 40lbs 15 reps. Second set 50 lbs 15 reps.Third set 50 lbs 15 reps.
- Shoulder Press Machine (10 pounds)
First set 10lbs 15 reps. Second set 20lbs 15 reps.Third set 20 lbs 15 reps.
- Lat Pull Down (50 pounds)
First set 50 lbs 15 reps. Second set 50 lbs 15 reps. Third set 50 lbs 15 reps - Back Extensions (BW)
First set 15 reps. Second set 15 reps. Third set 15 reps.
- Wall Pushups
First set 15reps. Second set 15 reps. Third set 15 reps.
[edit] Workout Number 6
October 25th, 2:30pm Alicia and Tanner at the Zone
Goal: The main goal for this exercise session is to increase our client's running time to 2 minutes with a 1 minute rest in between running sets.
[edit] Warm up
- 5 minutes walking
- 3 minutes of dynamic stretching
Knee ups
Butt Kicks
Lunge into Quadricep Stretch
Squat into knee hugs
[edit] Running
Week One Running Outline
Run 2 minute
Walk 1 minutes
Run 2 minute
Walk 1 minutes
Run 3 minutes
Walk 5 minutes
[edit] Core (x3)
Sit-ups, no additional weight, 12 reps
Leg Raises, 10 reps
Plank, no additional weight, 30 seconds
[edit] Cool Down
5 minute walk
static stretching, focusing on lower limbs and abdominals, holding each stretch for 30 seconds
Quad Stretch
Calf Stretch on wall
Sitting Hamstring Stretch
Glut Stretch
Butterfly Groin Stretch
Cobra Stretch
[edit] Workout Number 7
October 28th, 9:30am Danielle and Rachel at the Zone
Goal: The main goal of this session is to train lower body muscles with the client. Also, an additional goal is to try and improve the motivation level of our client.
[edit] Warm Up
- 5 minutes on the treadmill
- Dynamic stretching of major lower body
Quad Stretch
Calf Stretch on wall
Sitting Hamstring Stretch
Glut Stretch
Butterfly Groin Stretch
[edit] Lower Extremity Resistance Training
Hamstring Curls
- 50 pounds, 12 reps, 3 sets
Leg Extension
- 50 pounds, 12 reps, 3 sets
Leg Press
- 90 pounds, 12 reps, 3 sets
Leg Adductor
- 70 pounds, 12 reps, 3 sets
Leg Abductor
- 50 pounds, 12 reps, 3 sets
Calf Raises
- 50 pounds, 12 reps, 3 sets
Squats and Lunges
- no additional weight
- 12 reps, 3 sets of each
[edit] Cool Down
- Walk around the track
- Static Stretches of lower extremities
Quad stretch
Glut Stretch
Calf stretch
Hamstring stretch
[edit] Notes
- Trying to increase weight and motivation
- Was able to increase weight
- Leg extension - did 50lbs for 7, then lowered to 40lbs. After adjusting the machine, went back to 50lbs and completed the rest of the 3 sets
- Leg Press - moved up to 100lbs, completed the rest of the 3 sets
- Calf Raises - did 60lbs instead of 50lbs for 3 sets of 12 reps
- Squats and lunges - 3 sets of 15 instead of 12
- She was able to complete more than she expected
[edit] Workout Number 8
October 30th, 6:00pm Alicia and Tanner at the Zone
Goal: The main goal of this exercise session was to introduce our client to a circuit training program, which will hopefully help improve the motivation level of our client
[edit] Warm Up
- 5 minutes on treadmill
- Full body dynamic stretches
Arm Circles
Scap pushups
Chest (dynamic arm swings)
Reach across squeeze
Dislocates
[edit] Upper Body Circuit Training
- using a resistance band, preform 2 sets of 12 reps for each exercise.
- each rep should be slow and controlled
- after each section of exercise, active rest for 2 laps running around the track. If the client is not able to run around the track, they can walk around the track once.
Circuit Set 1
Chest Press
- Wrap the resistance band around something stable such as a door
- Hold the handles with both hands
- To start, have arms bent and at chest height
- Make sure palms are facing each other
- Squeeze the chest, pressing the arms outward and away from the body( do not lock elbows)
Seated Row
- Sit on a ball with feet shoulder width apart and firmly planted on the floor
- Flex knees to 90 degrees
- Wrap the resistance band around something stable such as a door
- Hold the handles with both hands
- Keep palms facing in with arms out in front of you
- Bend elbows to 90 degrees
- Pull the elbows back towards the shoulder blades( you should feel them squeezing together)
- Make sure to keep your arms parallel to the ground
External Rotation
- Wrap the band around something stable such as a door
- Hold resistance band with one arm
- Start with your arm in front of you, elbow bent to 90 degrees
- Rotate the forearm to one side
- Do not go past 45 degrees
- Do not swing the arm( keep it fixed )
- Repeat with other arm
2 laps
Circuit Set 2
Wall Push Ups
Lateral Raises
- Stand with feet hip-width apart
- Place resistance band underneath both of the feet
- Engage the core
- Slowly raise both arms to shoulder height
- Slowly lower arms back down to side
- Make sure to keep the arms straight and palms facing in
Shoulder Press
- Place band under both feet
- Stand with arms bent at your side
- Raise your fists to shoulder level
- Slowly raise( extend) arms above your head
- Bring arms back down to slower height, then back down to the starting position
- Do not lock elbows
2 laps
Circuit Set 3
Rear Deltoid Flies
- Stand with feet flat and on top of the resistance band( can tie over shoe for additional safety)
- Slight bend in the knee, bending trunk at the hips
- Keep your head up and your back flat
- Pull the resistance band slowly to each side of your body
Bicep Curls
- Stand with your arms at your side
- Hold resistance band with one hand
- Move your arm up toward your chest( make sure to bend the elbow)
- Keep your arm close to your body with palms facing up
- Repeat with other arm
Tricep Extensions
- Stand with arms shoulder width apart and at your side
- Hold the resistance band with both hands
- Place your arms at your side( bending your elbows to 90 degrees)
- Extend your arms( trying to straighten out at the elbows)
- Slowly return to starting position
- Do not lock elbows
2 laps
[edit] Cool Down
- Static stretching
- Standing chest stretch - did not feel stretch
Standing tricep stretch
Standing overhead lat stretch
Kneeling cat stretch
Child's pose
Eagle arms
- 2 laps around track
[edit] Notes
[edit] Workout Number 9
November 1st, 2:30pm Steven and Danielle at the Zone
Goal: The main goal of the workout session is to increase our client's running time to 3 minutes with a 1 minute walking rest in between each running set. Additionally, heart rate will be recorded to moderate how hard our client is working( we want her at 60-70 percent of her VO2 max)
[edit] Warm up
5 minutes walking (close to 70% of maximum)
3 minutes of dynamic stretching
Quad Stretch
Calf Stretch on wall
Sitting Hamstring Stretch
Glutes Stretch
Butterfly Groin Stretch
[edit] Running
Run 3 minutes
Walk 1 minutes
Run 3 minutes
Walk 1 minutes
Run 3 minutes
Walk 1 minute
Run 3 minutes
Walk 5 minutes (Decreasing speed and bringing heart rate down slowly)
Max Heart Rate: 200 [HRmax = 217 − (0.85 × age)]
Target Heart Rates:
90%: 180 BPM 80%: 160 BPM 70%: 140 BPM 60%: 120 BPM
Rate of Perceived Exertion
Heart Rate Heart Rate Heart Rate Heart Rate Heart Rate Heart Rate
6 No exertion at all
7 Extremely light
8 133
9 Very light 130
10 158
11 Light 172
12 176
13 Somewhat hard
14 174
15 Hard (heavy)
16
17 Very hard
18
19 Extremely hard
20 Maximal exertion
Time: 5:00 8:00 12:00 17:00 22:00 27:00
[edit] Core
- Standing on the bosu ball, throwing a medicine ball back and forth for 1 and a half minutes, for 3 sets
- Mountain climbers on bosu ball, 3 sets of 15
- Russian twists, 3 sets of 20
[edit] Cool Down
-Walk once around track
Static stretching
Quad stretch
Glut Stretch
Calf stretch
Hamstring stretch
[edit] Notes
- Give her a number (70 - 80% of maximum ability)
- Use a heart rate sheet to show her how hard she is working
- Had to add 2 minutes of walking after the 2nd run since her heart rate was increasing too rapidly
- Add a Bosu ball to work on stability and add an aspect of fun
- Add medicine ball to work on core
- When adding Bosu ball to mountain climbers, she was unable to balance and do the task at the same time
[edit] Workout Number 10
November 4th, 9:30am Danielle and Rachel at the Zone
Goal: The goal today is to try using a BOSU ball for balance. Additionally, all exercises were adjusted from 12 reps to 15 reps and weight was adjusted for the leg press
[edit] Warm Up
- 5 minutes on the treadmill
- Dynamic stretching of major lower body
Quad Stretch
Calf Stretch on wall
Sitting Hamstring Stretch
Glut Stretch
Butterfly Groin Stretch
[edit] Lower body exercises
Hamstring Curls
- 50 pounds, 15 reps, 3 sets
Leg Extension
- 50 pounds, 15 reps, 3 sets
Leg Press
- 100 pounds, 15 reps, 3 sets
Leg Adductor
- 70 pounds, 15 reps, 3 sets
Leg Abductor
- 50 pounds, 15 reps, 3 sets
Calf Raises
- 60 pounds, 15 reps, 3 sets
Squats on BOSU ball
- 15 reps, 3 sets
- No additional weight
- Position your legs shoulder width apart with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back.
- One leg should be on the BOSU ball( flat side down on the floor) and the other leg should be on the floor
- Slowly lower bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Make sure your knees do not go past your toes.
- If your knees go past your toes, widen your stance
- Begin to raise by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions and with the other leg.
Lunges on BOSU ball
- 15 reps, 3 sets
- No additional weight
- While standing straight, step forward with one foot, approximately two feet in front of you.
- Place one foot on on top of the BOSU ball( flat surface down)
- For balance support, arms can go out to your side
- Lower your upper body down, while keeping the torso upright and maintaining balance. Make sure your knee does not go past your toe.
- Make sure the torso does not lean forward or backward
- Using mainly the heel of your foot, push up and go back to the starting position.
- Repeat for the recommended amount of repetitions and with the other leg
[edit] Cool Down
- Walk around the track
- Static Stretches of lower extremities
Quad stretch
Glut Stretch
Calf stretch
Hamstring stretch
Butterfly stretch
[edit] Notes
- Increased weight on leg extensions to 60 pounds
- Increase leg press weight to 120 pounds
- Increased calf raise weight to 70 pounds
- Struggled with lunges on the Bosu ball but completed the workout
[edit] Workout Number 11
November 6th, 6:00pm Steven and Danielle at the Zone
Goal: The goal for today is to continue with the arm circuit program and see if it helps improve our client's motivation level. The circuit is also designed to help increase upper body muscle strength.
[edit] Warm Up
- 5 minutes on treadmill
- Full body dynamic stretches
Arm Circles
Scap pushups
Chest (dynamic arm swings)
Dislocates
[edit] Circuit Training
- Using a resistance band, preform 2 sets of 12 reps for each exercise.
- Each rep should be slow and controlled
- After each section of exercise, active rest for 2 laps running around the track. If the client is not able to run around the track, they can walk around the track once.
Set 1 (x2)
Chest Press - supine on stability ball with dumbbells
-8 lbs each arm
Seated Row - seated on stability ball with resistance band
External Rotation - standing with resistance band
Internal Rotation- standing with resistance band
-Stand with feet and legs shoulder width apart
-Hold a resistance band in one hand
-Pull the resistance band across your body, stopping at the mid-line of your body
-Make sure to knee your elbow bent at 90 degrees
-Tie/wrap the other half of the resistance band against a wall/pole
-12 reps, 2 sets
-Repeat with other arm
2 laps
Set 2 (x2)
Wall Push Ups
Lateral Raises - with resistance band
Shoulder Press - Seated on stability ball with dumbbells
-8 lbs each arm
2 laps
Set 3 (x2)
Rear Deltoid Flies - seated on stability ball with resistance band
Bicep Curls - standing with dumbbells
-8 lbs each arm
Tricep Extensions - standing with resistance band
2 laps
[edit] Cool Down
- Static stretching
- Standing chest stretch
Standing triceps stretch
Standing overhead lat stretch
Kneeling cat stretch
Child's pose
Eagle arms
- 2 laps around track
[edit] Notes
- Added 5lbs dumbbells for the lateral raises
- Added dumbbells for the bicep curls as well (8lbs for 12 reps)
[edit] Workout Number 12
November 8, 2:30pm Alicia and Tanner at the Zone
Goal: The goal today is to really push our client and have her increase her running time from 3 minutes to 4 minutes. Increasing the running time will hopefully improve our client's Rock port waking test at the end of the 6 weeks.
[edit] Warm up
-5 minutes walking (close to 70% of maximum)
-Dynamic stretching:
Knee ups
Butt Kicks
Lunge into Quadricep Stretch
Squat into knee hugs
[edit] Running
Run 4 minutes
Walk 1 minutes
Run 4 minutes
Walk 1 minutes
Run 4 minutes
Walk 1 minute
Run 4 minutes
Walk 5 minutes (Decreasing speed and bringing heart rate down slowly)
Max Heart Rate: 200 [HRmax = 217 − (0.85 × age)]
Target Heart Rates:
90%: 180 BPM 80%: 160 BPM 70%: 140 BPM 60%: 120 BPM
Rate of Perceived Exertion
Heart Rate Heart Rate Heart Rate Heart Rate Heart Rate Heart Rate
6 No exertion at all
7 Extremely light
8
9 Very light 153
10 168
11 Light n/a
12 178
13 Somewhat hard
14 183
15 Hard (heavy)
16
17 Very hard
18
19 Extremely hard
20 Maximal exertion
Time: 9:00 15:00 21:00 27:00 30:00
[edit] Core
- Standing on the bosu ball, throwing a medicine ball back and forth 30 times, for 3 sets
- Plank, 3 sets, 30 seconds per plank.
- Russian twists, 3 sets of 20
[edit] Cool Down
- Walk once around track
- Static stretching
Quad Stretch
Calf Stretch on wall
Sitting Hamstring Stretch
Glut Stretch
Butterfly Groin Stretch
Cobra Stretch
[edit] Notes
- Had to change treadmills after the second set of running, due to the heart rate monitor malfunctioning.
- Had treadmill set to 5.1 miles per hour during the running intervals, and 3.8 miles per hour during the walking intervals
- Walking and running was done on the treadmill
[edit] Workout Number 13
November 11th, 9:30am Danielle and Rachel at the Zone
Goal:The main goal of today’s workout is to increase the weights on the lower body exercises and help train balance using the BOSU ball for squats and lunges.
[edit] Warm Up
- 5 minutes on the treadmill
Dynamic stretching of major lower body
Knee ups
Butt Kicks
Lunge into Quadricep Stretch
Squat into knee hugs
[edit] Lower Extremity Resistance Training
Hamstring Curls
- 60 pounds, 15 reps, 3 sets
Leg Extension
- 2 sets, 60 pounds, 1 set 70 pounds, 15 reps for both
Leg Press
- 120 pounds, 15 reps, 3 sets
Leg Adductor
- 80 pounds, for 2 sets, 1 set at 70 pounds, 15 reps for both
Leg Abductor
- 70 pounds, 12 reps, 3 sets
Calf Raises
- 60 pounds, 1 set, 80 for 2 sets, 15 reps each
Squats and Lunges
- no additional weight
- 15 reps, 3 sets of each, using BOSU ball
[edit] Cool Down
- Walk around the track
- Static Stretches of lower extremities
Quad stretch
Glut Stretch
Calf stretch
Hamstring stretch
[edit] Notes
- She struggled but was able to complete most with some modifications
- We had to change leg extensions, leg adductor, and calf raises. Had to change the weight of some sets so she could complete it
- Track area was closing early so we did squats and lunges first
[edit] Workout 14
November 13th, 6:00pm Rachel and Tanner at the Zone
Goal: The main goal of today’s workout is to complete an upper body resistance training program using a 40 minute circuit combined with dumbbells/resistance bands and cardiovascular bursts( laps around the track). We are really trying to push our client and help improve her motivation and overall upper body strength
[edit] Warm Up
- 5 minutes on treadmill
- Full body dynamic stretches
- Arm Circles
- Scap pushups
- Chest (dynamic arm swings)
- Reach across squeeze
- Dislocates
[edit] Circuit Training
- Using a resistance band, preform 2 sets of 12 reps for each exercise.
- Each rep should be slow and controlled
- After each section of exercise, active rest for 2 laps running around the track. If the client is not able to run around the track, they can walk around the track once.
Set 1 (x2)
Chest Press - supine on stability ball with dumbbells
8 lbs for each arm
Seated Row - seated on stability ball with resistance band
External Rotation - standing with resistance band
Internal Rotation- standing with resistance band
2 laps
Set 2 (x2)
Wall Push Ups
Lateral Raises - with resistance band
Shoulder Press - Seated on stability ball with dumbbells
8 lbs for each arm
2 laps
Set 3 (x2)
Rear Deltoid Flies - seated on stability ball with resistance band
Bicep Curls - standing with dumbbells
8 lbs for each arm
Tricep Extensions - standing with resistance band
2 laps
[edit] Cool Down
- Static stretching
- Standing chest stretch - did not feel stretch
- Standing middle Trap Stretch
- Standing triceps stretch
- Standing overhead lat stretch
- Kneeling cat stretch
- Child's pose
- Eagle arms
- 2 laps around track
[edit] Notes
-The workout went well. We pushed her really hard today and she completed the circuit in 40 minutes
-Next week we are going to try and progress the wall push-up to a push-up on her knees.
-Our client had to take breaks during the rear deltoid fly exercise. She could complete the rep of 15, she just had to take a break half way through the rep.
[edit] Workout Number 15
November 16, 1:00 pm Tanner and Rachel at the Zone
Goal:The goal for today was to increase the duration for our clients running from 4 minutes to 5 minutes (on the treadmill) This is our last cardiovascular session with the client, so we really want to have our run for 5 minutes at a time.
[edit] Warm up
- 5 minutes walking (close to 70% of maximum)
- Dynamic stretching
Knee ups
Butt Kicks
Lunge into Quadricep Stretch
Squat into knee hugs
[edit] Running
Run 5 minutes
Walk 2 minutes
Run 5 minutes
Walk 2 minutes
Run 5 minutes
Walk 2 minute
Run 5 minutes
Walk 5 minutes (Decreasing speed and bringing heart rate down slowly)
Max Heart Rate: 200 [HRmax = 217 − (0.85 × age)]
Target Heart Rates:
90%: 180 BPM 80%: 160 BPM 70%: 140 BPM 60%: 120 BPM
Rate of Perceived Exertion
Heart Rate Heart Rate Heart Rate Heart Rate Heart Rate Heart Rate
6 No exertion at all
7 Extremely light
8
9 Very light
10 133
11 Light
12
13 Somewhat hard 169 154
14
15 Hard (heavy) 174
16 176 178
17 Very hard
18
19 Extremely hard
20 Maximal exertion
Time: 5:00 10:00 17:00 24:00 31:00 36:00
(initial walk) (cool down)
[edit] Core
- Standing on the BOSU ball, throwing a medicine ball back and forth 30 times, for 3 sets
- plank- 3 sets of 30 seconds each
- Russian twists, 3 sets of 20
- mountain climbers
[edit] Cool Down
- Walk once around track
- Static stretching
Quad Stretch
Calf Stretch on wall
Sitting Hamstring Stretch
Glut Stretch
Butterfly Groin Stretch
Cobra Stretch
[edit] Notes
-We had to change the date of this workout from Friday to Saturday because out client was busy and could not make the regular scheduled time
- The workout went really well- the client was able to run 1 extra minute each set from last week.
-Walking speed was 3.8 mph
-Running speed was 5 mph
[edit] Workout Number 16
November 19th, 12:00 pm Steven and Rachel at the Zone
Goal:The goal of this meeting was to increase/maintain the weight(s) of the lower body exercises and keep each exercise to 15 reps and 3 sets. Since this was our last official lower body exercise session with our client, our goal is to really push her to complete each exercise with minimal complaint and to feel confident about herself and the exercises she is doing.
[edit] Warm Up
- 5 minutes on the treadmill
- Dynamic stretches
High knees
Butt kicks
Squat into a high knee
[edit] Lower Extremity Resistance Training
Hamstring Curls
- 60 pounds, 15 reps, 3 sets
Leg Extension
- 70 pounds, 15 reps, 3 sets
Leg Press
- 120 pounds, 15 reps, 3 sets
Leg Adductor
- 80 pounds, 15 reps, 3 sets
Leg Abductor
- 70 pounds, 12 reps, 3 sets
Calf Raises
- 80 pounds, 15 reps, 3 sets
Squats and Lunges
- no additional weight
- 15 reps, 3 sets of each, using BOSU ball
[edit] Cool Down
- Walk around the track
- Static Stretches of lower extremities
Quad stretch
Glut Stretch
Calf stretch
Hamstring stretch
[edit] Notes
-Initial date of the workout was changed from Monday, November 18th to Tuesday November 19th at 12:00 pm. Our client could not make the Monday workout.
-Had difficulty doing the squats on the bosu ball at the end of the workout. Had her do them on the ground instead. She did the first set on the BOSU ball
and the last two sets on the ground
-Increased the weight on leg press exercise from 120 to 140lbs. The first set was at 120lbs and the second set was at 140lbs.The weight was too heavy and
for the 3rd set, the weight was lowered to 120 lbs.
-For the last set of the leg adductor exercise, our client could only complete a set of 12 and not 15 reps.
- For the hamstring curl exercise, the first set was at 60lbs for 15 reps. We increased the weight for the second set to 70 lbs, but our client could only
do 12 reps. To make sure form was not sacrificed, we lowered the weight to 60 lbs and the client was able to complete 15 reps.
[edit] Workout Number 17
Wednesday November 20th, 7:00pm. Steven and Tanner
Goal: The goal for today's exercise session is to complete the circuit training session in 40 minutes and preform each exercise for 12 reps, 2 sets.
[edit] Warm Up
- 5 minutes on treadmill
- Upper body dynamic stretches
Arm Circles
Scap pushups
Chest (dynamic arm swings)
Dislocates
[edit] Circuit Training
- Using a resistance band, preform 2 sets of 12 reps for each exercise.
- Each rep should be slow and controlled
- After each section of exercise, active rest for 2 laps running around the track. If the client is not able to run around the track, they can walk around the track once.
Set 1 (x2)
Chest Press - supine on stability ball with dumbbells
8 lbs each arm
Seated Row - seated on stability ball with resistance band
External Rotation - standing with resistance band
Internal Rotation- sanding with resistance band
2 laps
Set 2 (x2)
Wall Push Ups
Lateral Raises - with resistance band
Shoulder Press - Seated on stability ball with dumbbells
8 lbs each arm
2 laps
Set 3 (x2)
Rear Deltoid Flies - seated on stability ball with resistance band
Bicep Curls - standing with dumbbells
8 lbs each arm
Tricep Extensions - standing with resistance band
2 laps
[edit] Cool Down
- Static stretching
- Standing chest stretch
Standing triceps stretch
Standing overhead lat stretch
Kneeling cat stretch
Child's pose
Eagle arms
- 2 laps around track
[edit] Workout Number 18: Post Assessment
November 22nd, 2:30pm, Danielle and Alicia at the Zone and track
Goal: The goal of today is to administer the post-assessment tests with our client. These results will be used to compare to the per-assessment test results. These results will be used to determine if our exercise addressed our SMART goals.
[edit] Warm up
Walk around track 2 times
Dynamic Stretching
Knee ups
Butt Kicks
Lunge into Quadricep Stretch
Squat into knee hugs
Arm Circles
[edit] Strength Test
Push up Test
Amount of push ups completed from knees in 1 minute: 21 Therefore, according to the table below, the client falls into the category "above average" for her age group.
Table I: PUSH UP TEST NORMS FOR WOMEN
Age Excellent Good Above Average Average Below Average Poor Very Poor
17 - 19 >35 27 - 35 21 - 17 11 - 20 6 - 10 2 - 5 0 - 1
20 - 29 >36 30 - 36 23 - 29 12 - 22 7 - 11 2 - 6 0 - 1
30 - 39 >37 30 - 37 22 - 30 10 - 21 5 - 9 1 - 4 0
40 - 49 >31 25 - 31 18 - 24 8 - 17 4 - 7 1 - 3 0
http://www.topendsports.com/testing/tests/home-pushup.htm
Sit up Test
Amount of sit ups completed in 1 minute: 30
Therefore, according to the table, below the client falls into the "average" category for her age group.
Table II: SIT UP TEST NORMS FOR WOMEN
Age Excellent Good Above Average Average Below Average Poor Very Poor
18 - 25 >43 37 - 43 33 - 36 29 - 32 25 - 28 18 - 24 <18
26 - 35 >39 33 - 39 29 - 32 25 - 28 21 - 24 13 - 20 <13
36 - 45 >33 27 - 33 23 - 26 19 - 22 15 - 18 7 - 14 <7
46 - 55 >27 22 - 27 18 - 21 14 - 17 10 - 13 5 - 9 <5
http://www.topendsports.com/testing/tests/home-situp.htm
[edit] Balance Test
Y excursion Balance Test
Right Foot Reach:
Back Right 45 degree angle - 85cm
Back Left 45 degree angle - 75cm
Straight forward reach - 75cm
Left Foot Reach:
Back Right 45 degree angle - 80cm
Back Left 45 degree angle - 90cm
Straight forward reach - 85cm
[edit] Flexibility Test
Sit and Reach
3 Attempts for the sit and reach flexibility test:
Attempt 1 - 20cm
Attempt 2 - 21cm
Attempt 3 - 22cm
Therefore, according to the table below, the client falls into the category "average" for her age group.
TABLE III. FLEXIBILITY CATEGORIES FOR WOMEN
Age Excellent Very Good Good Average Fair Poor
18-20 44-53+ 34-43 24-33 16-23 8-15 <8
http://www.topendsports.com/testing/norms/sit-and-reach.htm
[edit] Cardiovascular Test
Rockport walk test
Age: 19
Weight: 177.2lbs
Laps: 8 x 200m track
Time: 12:52
Heart Rate: 165bpm
Estimated VO2max(ml.kg.min)= 132.853 - (0.0769 x weight) - (o.3877 x age) - (3.2649 x time) - 0.1565 x HR)
Estimated VO2max(ml.kg.min)= 132.853 - (0.0769 x 177.2) - (o.3877 x 19) - (3.2649 x 12.52) - 0.1565 x 165)
Estimated VO2max(ml.kg.min)= 132.853 - 13.62 - 7.37 - 40.88 - 25.82
Estimated VO2max(ml.kg.min)= 45.16 ml.kg.min
Therefore according to the chart below the client falls into the category of "good" for her age group.
TABLE IV. AEROBIC FITNESS CATEGORIES FOR WOMEN
Fitness Category VO2max (ml·kg·min)
Age Excellent Very Good Good Average Fair Poor Very Poor
18-20 >53 53-48 47-43 42-38 37-33 32-28 <28
21-25 >50 50-46 45-42 41-36 35-32 31-27 <27
26-30 >48 48-44 43-40 39-35 34-31 30-26 <26
Table derived from graphs in Shvartz, E., & Reibold R.C. (1990). Aerobic fitness norms for males and females aged 6 to 75 years: A review. Aviation, Space, and Environmental Medicine 61, 31-11.
[edit] Cool Down
- 2 cool down laps around the track - Static Stretching
Quad Stretch
Calf Stretch on wall
Sitting Hamstring Stretch
Glut Stretch
Butterfly Groin Stretch
[edit] Final Meeting
All group members, November 25th, 9:30am at Walker Complex
The main purpose of this exercise session was to provide our client with her pre and post assessment results. We explained each test and how the client improved over the 6 weeks. We made sure to show the client her norms for each test prior to 6 weeks and after 6 weeks of exercise.The client had no questions and seemed pleased with her results. We also gave the client her log book that contained all of her exercises and progressions over the past 6 weeks. Our client will be able to use the log book as a guide when going to the gym.
We also asked our client how she felt about herself and if she had noticed any changes over the last few weeks. She noted that she was very happy with herself and had noticed she felt stronger and that her clothes fit her better.Before we left, we made sure our client had all of our contact information and encouraged her to contact u if she had any additional questions, or just wanted to join us at the gym one day.
The purpose of the log book is to provide our client with a 6 week progression of all of her exercises. She will be able to use this as a guide while she is at the gym. It is also our hope that this will ask as a little motivator to help her see her improvements and remain confident in herself
[edit] Summary
SMART goal analysis
Cardiovascular
–Improve cardiovascular endurance in order to run 5 km, without rest, by the sixth week. This will be achieved by cardiovascular training twice a week, with one day per week designated specifically to running.
We used the Rockport walking test again to measure our client’s estimated VO2max after 6 weeks of training. After 6 weeks of training, our client’s new estimated VO2max (ml.kg.min) is 45.16 ml.kg.min which places our client in the “good” category for her age. This is an improvement of 0.83 ml.kg.min. Over the 6 weeks of training, our client was able to run for 20 minutes which is a large improvement from the 4 minutes of running she was able to do in the beginning. Although our client was not able to run 5 km, we are confident that if she kept increasing her running time by 1 minute each week per set, this goal would be achievable.
Strength
-Improve upper body muscle strength in order to do at least 15 push-ups in 1 minute (on knees) by the sixth week, which will be measured during the final assessment using the pushup test. This will be achieved by weekly upper body workouts including wall pushups that will increase in difficulty each week.
To measure strength, we used the push-ups test and the sit-ups test.
The pre-assessment results indicated that our client could complete 10 push-ups in one minute, which placed our client in the category of “below average" for her age group. After 6 weeks of training,the amount of push ups completed from knees in 1 minute was 21. Our client falls into the category of above "above average" for her age group. Our goal was to complete 15 push-ups in one minute. This goal was accomplished.
The pre-assessment results indicated that our client could complete 26 sit-ups in one minute, which placed our client in the category of “below average" for her age group. After 6 weeks of training, the amount of sit ups in 1 minute was 30. Our client falls into the category of above "average" for her age group. Our goal was to complete 33 push-ups in one minute. This goal was not accomplished, but improvements were made.
Balance
–Improve balance and core strength by working on core strength once a week, as well as incorporating balance exercises into other workouts, to increase distance on Y balance test and be able to complete 33 or more sit up by the sixth week which will place her above average based on the norms for her age.
As you can see from the data, the numbers are not consistent for the pre and post assessments. Unfortunately there are no norms to compare the results to. Due to human error with measurement on our part, the numbers do not reflect the changes we were hoping to observe after 6 weeks of training. Therefore, we are not able to use the data to determine if our SMART goal was achieved.However, we did incorporate stretches into each workout, so hopefully some improvements occurred.
Flexibility
–Increase flexibility by incorporating static stretching as part of the cool down for each workout, stretching the major muscle groups used during each workout; holding each stretch for 30+ seconds. We will measure this during a sit and reach test. The goal is to increase by 3 to 5 cm by the sixth week.
Our goal for the sit and reach test was to improve our clients flexibility by 3-5 cm after 6 weeks of training. We accomplished our goal of an improvement of 3-5 cm in 6 weeks. Our client now falls into the “very good” category for her age.
Knowledge
–Help our client gain knowledge about training technique, machine use and program use in order to continue working out on her own. This can be measured through speaking with her during the final confrontation and asking her whether she is comfortable with the equipment as well as giving her a booklet of all the workouts that we have done so she can look back if needed.
This goal was achieved. Although there are no norms to compare to, we are confident that our client improved her overall knowledge about exercise. Her confidence over the past 6 weeks has improved a lot and she seems more motivated to exercise. By the end of the 6 weeks, our client was asking fewer questions and was preforming each exercise using the correct weights and form
All exercises began with a 5 minute run on the treadmill
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