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[edit] Group #2 - Group Members: Alexis David, Kathleen Hughes, Brandon Druce, Kellie Moher, Rory Benson

[edit] Initial Consultation

Date: Thursday, January 30th, 2014 Time: 11:00am Members present: Kathleen Hughes, Rory Benson, Kellie Moher

To begin, the participant will be asked to complete a Par-Q. Following the Par-Q, the questions below will be asked. Members of the group will prompt further questions or elaboration when necessary to obtain the best results.

1. Have you ever trained/had a personal trainer?

2. What is your past exercise experience?

3. Past injuries/medical history. (anything hindering physical activity)

4. What do you wish to accomplish during these sessions? (goals)

5. What motivates you? What de-motivates you? (fears)

6. Time constraints (i.e. work schedule, family obligations etc.)

7. Occupation details (What types of tasks are you given at work)

8. What do you enjoy doing? (hobbys etc.)

9. Mode of transportation

10. How often do you wish to meet? Specific time of day?

[edit] Initial Assessment

Date: Monday, February 3, 2014 Time:12:30pm Members present: Alexis David & Brandon Druce

Client's Maximum Heart Rate: 177 bpm

Target Heart Rate Zone: 106.2 bpm (60% of MHR) - 141.6 bpm (80% of MHR)

Warm up: Series of stretches for all major muscle groups

[edit] Cardiovascular Fitness Assessment

12 Minute Run

Client was asked to run continuously for 12 minutes on the track. The client was advised to run at a moderate to vigorous pace that was maintainable for the duration of 12 minutes. During the duration of the run, distance was measured according to the total amount of meters and time was measured using a stop watch and taken at every one-minute interval.

Results

- Total Distance: 2150 m

- Estimation of VO2: 46.32 ml/kg/min

- 90th percentile (compared to age & gender norms)

Coburn, J. & Malek, M. (2012). NSCA's essentials of personal training: 2nd edition. Champaign: Human Kinetics

Notes:

- The client was able to sprint the last 150 m

- Warm up: 2 minutes of brisk walking on treadmill (speed - 3.4)

- Average speed over 12 minutes: 6.5

- Cool-down: two minutes walking (speed - 3.0)

- 1 lap = 200m

[edit] Balance Assessment

Balance Error Scoring System

Client completed the BESS to obtain measurable results to assess balance in order to compare with normative results and track progress in later stages of the program.

Client's Results:

Balance Error Scoring System (BESS) Example
Balance Error Scoring System (BESS) Example

Client's Score= 8

When compared to others of the same age range, our client is between the 26th and 75th percentile (See Table) Image:312_tables_Main.png

[edit] Flexibility

Sit & Reach Test

Client was asked to sit on the ground with her feet out straight in front of her. The client reached as far forward as possible.

Results:

- Distance: 96cm

- Client is in the 90th percentile for her age and gender (From Canadian Physical Activity, Fitness, and Lifestyle Approach: CSEP Health & Fitness Program's Health-Related Appraisal & Counselling, 2003)

[edit] Muscular Fitness

Muscular Strength and Muscular Endurance Testing:

Push-Up Test

This assessment will be used to evaluate the muscular fitness level of the upper body muscles including the pectoralis major, anterior deltoids, and triceps. The test requires the client to complete as many push-ups as possible within a 1-minute time period

Results:

- Number completed in 1-minute: 29

- According to the American Association for Active Lifestyles and Fitness(2002), our client was rated "excellent" when compared to the Push- Up Standards and Norms of females in her age group. [1]

Men Low Fair Good Very Good Excellent
15-19 years <18 18-22 23-28 29-38 >38
20-29 years <17 17-21 22-28 29-35 >35
30-39 years <12 12-16 17-21 22-29 >29
40-49 years <10 10-12 13-16 17-24 >24
50-59 years <7 7-9 10-12 13-20 >20
60-69 years <5 5-7 8-10 11-17 >17
Women Low Fair Good Very Good Excellent
15-19 years <12 12-17 18-24 25-32 >32
20-29 years <10 10-14 15-20 21-29 >29
30-39 years <8 8-12 13-19 20-26 >26
40-49 years <5 5-10 11-14 15-23 >23
50-59 years <2 2-6 7-10 11-20 >20
60-69 years <2 2-4 5-11 12-16 >16

Norms: (from Canadian Physical Activity, Fitness, and Lifestyle Approach: CSEP Health & Fitness Program's Health-Related Appraisal & Counselling, 2003)

Sit- Up Test

The client was asked to perform as many full sit-ups as possible within a 1-minute time period

Results: - Number completed in 1-minute: 35

- When compared to norms, this value is considered to be "excellent".

Men Poor Fair Average Good Very Good Excellent Superior
18-29 years <17 17-35 36-41 42-47 48-50 51-55 55+
30-39 years <13 13-26 27-32 33-38 39-43 44-48 48+
40-49 years <11 11-22 23-27 28-33 34-38 39-43 43+
50-59 years <8 8-16 17-21 22-28 29-33 34-38 38+
60-69 years <6 6-12 13-17 18-24 25-30 31-35 35+
Women Poor Fair Average Good Very Good Excellent Superior
18-29 years <14 14-28 29-32 33-35 36-42 43-47 47+
30-39 years <11 11-22 23-28 29-34 35-40 41-45 45+
40-49 years <9 9-18 19-23 24-30 31-34 35-40 40+
50-59 years <6 6-12 13-17 18-24 25-30 31-35 35+
60-69 years <5 5-10 11-14 15-20 21-24 25-30 30+

Norms: (from Canadian Physical Activity, Fitness, and Lifestyle Approach: CSEP Health & Fitness Program's Health-Related Appraisal & Counselling, 2003)


Wall Sit Test: Muscular Endurance of Lower Body

The client took a seated position on the wall and maintained that position as long as possible.

Results:

Time: 1.02 minutes

Muscular Strength: Mobility and Stability

To assess any impairments in stability and mobility a second test was implemented to gain more understanding of potential imbalances using the Deep Squat demonstrated in the Functional Movement Screen (FMS). The deep squat assess bilateral, symmetrical, and functional mobility of the hips, knees, and ankles. The movement is advanced and requires the ability to hold a dowel directly above the head while flexing the knees to a 90 degree angle without leaning forward or having your knees reach past your toes. This test is also a good indicator of the muscular strength of her lower body as the inability to perform the correct technique is likely due to strength deficiencies since her flexibility was previously tested to be fairly good

Results

- According to the client's performance, a score of 2 was given. This implies that the client can perform the movement but must utilize poor mechanics and compensatory patterns to complete the movement.

- Compared to normative values the client's results ranked 2 on a scale from 0 - 3, where 0 suggests the client is having pain and 3 suggests the movement is completed without any compensations.

Notes:

- No pain

- Able to gain full flexion in knees; however, with the compensation of leaning forward and moving the dowel forward in front of the head

- When hips were pushed back to avoid leaning forward, the client lost balance and fell backwards

- No issues when performing a deep squat without the dowel, which suggests that the client's bilateral symmetrical mobility in the shoulders and thoracic spin is lacking since that is what the overhead dowel is assessing

[edit] SMART Goals

[edit] Cardiovascular Fitness Goals

Our client is in fairly good cardiovascular condition so our main cardiovascular goal is maintenance. She currently exceeds the 90th percentile value when compared to members of the same gender and age group. We will work towards small improvements in her cardiovascular fitness by aiming to improve her 12 minute run distance by 200m, from 2150m to 2350m (one lap of the track). This will allow her to stay in the top percentile for VO2 max compared to norms, but see physical improvements in distance.

To accomplish this goal, we have scheduled 20-30 minutes of cardiovascular exercise twice a week and the client will complete her own cardiovascular exercise on weekends for a total of 3 times a week. The prescribed intensity of these exercise bouts will be between 60-80% of our client's maximum heart rate, but she will be encouraged to aim for around 70% or higher.

Ideally, we believe that this goal can be attained within a 6 week time frame. At the end of the 6th week, the 12 minute run will be completed again to illustrate improvements in distance and estimated VO2 max score.

[edit] Resistance Training Goals

Based on the results obtained in our muscular strength and endurance assessments, we aim to improve our client's lower body strength and maintain her upper body and core strength.

Although our client scored "excellent" on her core strength test, our goal is to improve the client's results on the Sit-up Test by 5 repetitions. This would allow our client to maintain in the "excellent" category when compared to norms, but would be on the upper limit of this category approaching "superior" compared to others of her gender and age.

We aim to maintain her results on the Push-up Test, having our client be able to perform at least 29 push-ups in one minute keeping her in the "excellent" category when compared to norms.

Our goal is to increase our client's score to 3 for the FMS squat, and improve her time for the wall-sit by 30 seconds.

To do this we plan to incorporate complete upper body and lower body workouts, one day a week each, as well as a full-body circuit once a week that will also include exercises to target the upper and lower body muscle groups. Core exercises will also be prescribed within each of these 3 workouts (3 times a week). Core exercises will include planks, alternate arm-leg raises, bridges, crunches on flat surface and on ball, leg drops (hip flexor strength), and various other forms of abdominal exercises in hopes to develop better core strength and perform better on the Sit-up Test after a 6 week period. The client's progress will be tested at this 6 week period by performing each of these tests again.

Since our resistance training goals are related both to muscular endurance and muscular strength, each of the exercises will be completed for 3 sets of 12 repetitions.

[edit] Balance Goals

Our goal is to improve our client's balance ability, specifically her ability to perform a single-leg stance and tandem stance on flat and unstable surfaces. Our aim is to have our client decrease her number of errors on the BESS from 8 to 2. This would allow our client to go from the 25-75th percentile to the 90th percentile when compared to members of the same age and gender. To obtain this goal, we will incorporate a balance component into each of her work-out sessions including things such as core exercises on the stability ball, practicing single leg stances with eyes closed and/or on unstable surfaces, and progressing our client to be able to perform exercises on the bosu ball enabling her to improve her overall balance. We aim to achieve these improvements over a 6 week time frame when her balance will be tested again.

[edit] Flexibility Goals

To improve our client's Sit and Reach test results by 2cm. To reach this goal we will ensure proper stretching is completed for each of the exercised muscle groups following a work-out session. These stretches will be held for 20-30 seconds.

[edit] Other Goals

- To improve client's perceived competence and confidence in resistance training and using machines.

- To introduce her to various exercises that coincide with her personal fitness goals so she can continue to work on these when our sessions are complete

[edit] Session 3: Weight Training Orientation

Date: Friday, February 7th, 2014 Time: 11:00am Member(s) present: Alexis David and Kathleen Hughes

Objective: To introduce client to many of the machines she will be using in her program and complete a full body workout

[edit] Warm-Up

Client completed 5 laps of the track followed by dynamic stretching.

[edit] Machine Orientation + Workout

At each machine, we demonstrated proper execution. When the client performed tasks, we gave cues/tips on how to improve the exercise.

Seated Chest Press

Image:ImagesQQ4IFH7O.jpg

- 3 sets of 10 reps

Seated Row

- 3 sets of 10 reps

Seated Shoulder Press

- 3 sets of 10 reps

Pec Deck

Image:Pec deck.jpg

- 3 sets of 10 reps

Lat Pull Down

Image:Lat.jpg

- 3 sets of 10 reps

Leg Press

Image:Leg press.jpg

- 3 sets of 10 reps

Weighted Calf Raises

Image:calf_raises.jpg

- 3 sets of 10 reps

Squats

Image:Squats.jpg

- 3 sets of 10

Lunges

Image:lunge.jpg

- 3 sets of 12 (6 per side)


[edit] Cool Down

- 2 laps of the track at slow pace

- static stretching -Stretches were held for 30 seconds each side. Image:4P22cheststretch.png Image:4P22backstretch.png Image:4P22arms1stretch.png Image:4P22arms2stretch.jpg Image:4P22hipstretch.jpg Image:4P22legs1stretch.jpg Image:4P22legs2stretch.jpg Image:4P22groinstretch.jpg

[edit] Session 4

Date: Monday, February 10th, 2014 Time: 11:30am Member(s) present: Kellie Moher

Client had to complete the balance assessment again because of errors in conducting the original assessment. This was done following the warm-up before the rest of the session progressed.

Objective: To work on maintaining client's upper body strength

[edit] Warm-Up

The client completed a 10 minute run around the track for a warm-up

[edit] Upper Body Workout

Today we focused on mainly an upper body workout as well as a core exercise since these exercises are consistent with her fitness goals and there was a shorter time period today.

Planks - 2 reps held for 30 seconds each.

Side Planks - 2 reps on each side held for 30 seconds each. Image:ImagesENI8UFVI.jpg

Bicep Curls - 3 sets of 10 reps - 10 pounds

Triceps Pulldown - 3 sets of 10 reps - 15 pounds Image:Atriceps.png

Chest Press - 3 sets of 10 reps - 20 pounds

Seated Row - 3 sets of 10 reps - 20 pounds

Shoulder Press - 3 sets of 10 reps - 10 pounds

[edit] Cool Down - Stretching

Static stretching for each of the worked muscles was completed at the end of the work-out. Image:Stretchesupperbody.jpg

Notes:

New Client Goal- Client added that she would like to increase her upper body strength after she was surprised with her results following the first session.

[edit] Session 5

Date: Wednesday, February 12th, 2014 Time: 11:30am Member(s) present: Brandon Druce & Kathleen Hughes

Objectives:

- Increase familiarity with lower body machines

- Further progress to improve muscular strength of the lower extremities

- Further progress to improve cardiovascular endurance

- Incorporate balance and stability

[edit] Warm-Up

Two laps jogging around the track (400m): moderate intensity

Dynamic Stretching (150m each):

– high knees - butt kicks - forward lunges

[edit] Main Workout

Cardiovascular Endurance

Ten laps around the track (2000m) at a moderate to vigorous intensity

Muscular Strength

Leg Press – 3 sets of 12 (60 pounds)

Hamstring Curls – 3 sets of 12 (20 pounds)

Hip Abduction – 3 sets of 12 (20 pounds)

Calf Raises – 3 sets of 12 (20 pounds)

Static Squats – 3 sets of 12

[edit] Core and Stability

Static Stable Squat: While Catching and Throwing a 5kg Medicine Ball – 3 sets of 12

Static Unstable Squat: On Balance/Wobble Board - Three Timed Trials:

First trail = 9 seconds

Second trial = 13 seconds

Third trial = 21 seconds

Progression from stable to unstable provided our client with the appropriate level of difficulty while still feeling successfully challenged. Client improved performance when advised to flex knees to a greater degree as this involves bringing center of mass closer to the base of support.

Next Step: Improve time of 21 seconds and perform Dynamic Stable Squat

[edit] Cool Down

5 minute walk on the treadmill at a pace of 2.7 miles per hour

Static Stretching: (30 seconds each)

Torso Stretch

Quadriceps Stretch)

Standing Hip Flexor Stretch

Calf Stretch

Notes and Changes

- Change made to the lower body involving the addition of using the hip abduction machine

- Rest between sets was 10–30 seconds

- Performed all movements in a controlled fashion; however, when performing hamstring curls the client addressed that she felt as though she could do more weight as the bar was simply swinging on her leg movements instead of causing resistance.

- As well, when performing high knees as part of the dynamic stretching during the warm-up, the client stated some difficulty when lifting and flexing knees to chest.

[edit] Session 6

Date: Friday, February 21st, 2014 Time: 11:00am Member(s) present: Rory Benson

[edit] Warm-Up

The client completed a 10 minute run on the elliptical machine as well as dynamic stretching for one lap around the track which included twisting lunges, high knees, butt kicks, walking groin stretch, and side squats for a warm-up.

Objectives:

-To introduce circuit training to the client through use of resistance machines and body weight exercises.

-Whole body circuit workout to build muscular strength and endurance.

-Focus on increasing intensity by decreasing rest time between sets (10-20 second break between sets).

-Focus on major muscle groups and working on agonist and antagonist muscles.

-Focus on breathing technique during exercises (exhale during concentric contraction/inhale during eccentric contraction).

-Focus on the movements of the exercises being under control and efficient.

[edit] Circuit Training

Chest Press - 3 sets of 12 reps - 20 pounds

Seated Row - 3 sets of 12 reps - 20 pounds

~One minute break

Leg Extensions - 3 sets of 12 reps - 20 pounds Image:4P22legextension.png

Hamstring Curls - 3 sets of 12 reps - 20 pounds Image:4P22hamstringcurl.png

~One minute break

Bicep Curls - 3 sets of 12 reps - 10 pounds

Triceps Pulldown - 3 sets of 12 reps - 15 pounds

~One minute break

Bicycle crunches - 3 sets of 1 minute continuous exercise Image:4P22bicyclecrunches.png

Superman back extensions - 3 sets of 1 minute continuous exercise Image:4P22supermans.jpg

[edit] Cooldown

Static stretching for each of the worked muscles was completed at the end of the work-out.

-Stretches were held for 30 seconds each side.

Notes:

-Client was dealing with tight hip flexor muscles as well as a tight IT band from running long distances without stretching afterwards.

[edit] Session 7 Workout Plan -Cancelled by Client

Date: Monday, February 24th , 2014 Time: 11:00am Member(s) present: Kellie Moher & Brandon Druce

Objective: To work on maintaining the client's upper body strength and core strength

[edit] Warm Up

- 15 minute run on treadmill

Dynamic Stretching:

- high knees

- butt kicks

- side lunges

- forward lunges

- knee to chest stretch

[edit] Core

- Crunches On Medicine Ball - 3 sets of 15

Image:ball_crunch_stability_ball.png


- Bridges- 3 sets of 15

Image:bridge_ex.png


- Bicycle - 3 sets of 30 second intervals: Catch breathe for 5 paces and repeat

[edit] Upper Body Exercises

- Chest Press - 3 sets of 15

- Triceps Extensions or Press - 3 sets of 15

- Seated Cable Row - 3 sets of 15

- Shoulder Press - 3 sets of 15

- Preacher Curls - 3 sets of 15

[edit] Cool Down - Stretching

All stretches will be held for 20-30 seconds each:

- Bicep Stretch on Wall

- Tricep Stretch

- Back Stretch

- Abdomen Stretch

- Shoulder Stretch

[edit] Session 8 Workout Plan -Cancelled by Client

Date: Wednesday, February 26th, 2014 Time: 4:pm Member(s) present: Rory Benson & Kellie Moher

Objective:

- to work on improving client's balance, core, upper and lower body muscles and to introduce our client to a few different exercises so she can get familiar with them and be comfortable with performing a variety of exercises when she continues working out on her own after our sessions with her are complete.

[edit] Warm Up

- 5-10 minutes of cardio on the elliptical or bike (as opposed to always running the track)

- Dynamic stretching consisting of butt kicks, high knees, lunges with a twist, cross-overs, and side squats

[edit] Balance

Exercise Ideas:

- Single leg stance: eyes open and close

- Tandem walk: eyes open and closed

- Add an unstable surface to above exercises (foam pad or half foam roller if available)

(see images in BESS assessment for above)

- Exercises on bosu ball: turning around in circles, single- legged stance, squats

Image:ImagesV3XBY534.jpg Image:untitled_(9).png

- Star Balance Exercise/ Single Leg Reach: One -legged stance, lean forward and touch different targets

Image:ImagesMR2AEHMY.jpg

[edit] Core

- Crunches on ball (will help train core and balance) (3 sets of 12)

- Alternate arm-leg raises (3 sets of 12)

Image:untitled_(11).png

- Bridges/ Hip Hikes (3 sets of 12)

[edit] Weight Training

- Shoulders (3 sets of 15 reps): Either lateral raises with dumbbells(need to find starting weight) OR shoulder press (10 lbs)

- Bicep Curls with dumbbells (3 sets of 15 reps- 10 lbs): - may look at increasing weight depending on the number of repetitions she is able to complete (2 for 2 rule)

- Tricep Dumbbell Press (3 sets of 15 reps): introduces her to another form of exercise for the triceps so she can find what she prefers, or have variation in exercises sometimes

- Lat Pull Down (3 sets of 15 reps): need to find starting weight

- Leg Press (3 sets of 15 reps- 60 lbs): may look at increasing weight depending on number of repetitions she is able to complete

- Hip Ab/Adduction (3 sets of 15 reps)

[edit] Cool Down - Stretching

Each of these stretches have been introduced to the client before and can be seen in the images from previous sessions.

- Bicep Stretch on Wall

- Tricep Stretch

- Shoulder Stretch

- Back Stretch

- Abdomen Stretch

- Glute Stretch


- All positions will be held for 30 seconds on each side (where necessary)

[edit] Session 7

Date: Monday, March 3rd , 2014 Time: 11:00am Member(s) present: Kellie Moher & Brandon Druce

Objective: To work on maintaining the client's upper body strength and core strength

[edit] Warm Up

- 15 minute run on treadmill or eliptical

Dynamic Stretching: high knees, butt kicks, side lunges, forward lunges, knee to chest stretch

[edit] Core

- Crunches On Medicine Ball - 3 sets of 15

- Bridges - 3 sets of 15

- Bicycle Crunches - 3 sets of 30 second intervals

[edit] Upper Body Exercises

- Chest Press - 3 sets of 15 - 20 pounds

- Triceps Extensions/Press - 3 sets of 15 - 20 Pounds: client was introduced to this exercise as an alternative as equipment was not available.

- Seated Cable Row - 3 sets of 15 - 20 pounds: client was introduced to a alternate machine to show her variety it gave her the option to work one side of the body at a time or attempt both simultaneously.

- Shoulder Press - 3 sets of 15 - 10 pounds: client was introduced to a decline shoulder press machine also to give her the option of working one side of the body or both simultaneously.

- Preacher Curls - 3 sets of 15 - 20 pounds: standing Preacher curls with bar.

Gave the client a broader range of machines she may use if others are not available. Also stressed that this can help switch up her routine if she is becoming bored of using certain machines or wants to switch up her routine.

[edit] Cool Down - Stretching

All stretches were held for 20-30 seconds each

- Bicep Stretch on Wall

- Tricep Stretch

- Back Stretch

- Abdomen Stretch

- Shoulder Stretch

- Lower Back Stretch

- Hamstring Stretch

[edit] Session 8

Date: Wednesday, March 5th, 2014 Time: 4:00pm Member(s) present: Rory Benson & Kathleen Hughes

Objective:

- to work on improving client's balance, core, upper and lower body muscles and to introduce our client to a few different exercises so she can get familiar with them and be comfortable with performing a variety of exercises when she continues working out on her own after our sessions with her are complete.

[edit] Warm Up

- 10 minutes of cardio on the bike (as opposed to always running the track)

- Dynamic stretching consisting of butt kicks, high knees, lunges with a twist, cross-overs, and side squats

[edit] Weight Training

- Shoulder raises with 5 pound dumbbells (3 sets of 12 reps): introduced client to proper technique and execution of this exercise.

Image:4P22shoulderraises.jpg

- Bicep Curls with dumbbells (3 sets of 12 reps-7.5 lbs)

- Bent over tricep extension with dumbbells (3 sets of 12 reps-5 lbs): introduced client to a new triceps exercise so she can find what she prefers and have variation as well. Image:4P22tricepextension.jpg

- Lat Pull Down (3 sets of 12 reps): first set was 30 lbs and the final two sets was increased to 40 lbs.

- Leg Press (3 sets of 12 reps- 60 lbs): our client was able to increase her reps to 15 on the last set so we will start at 80lbs next session.

- Hip Adduction (3 sets of 12 reps-40lbs) Image:4P22hipadduction.png

- Hip Abduction (3 sets of 12 reps-30lbs) Image:4p22hipabduction.jpg

[edit] Core

- Crunches on ball (will help train core and balance) (3 sets of 12)

- Alternate arm-leg raises (3 sets of 12)

- Bridges/ Hip Hikes (3 sets of 12)

[edit] Balance

- Single leg stance:eyes open and close: right leg stronger, left needs improvement.

- Tandem walk: eyes open and closed

- Add an unstable surface to above exercises (foam pad)

- Exercises on bosu ball: single- legged stance (right leg much stronger and more balanced), squats

- Star Balance Exercise: One -legged stance, lean forward and touch different targets

[edit] Cool Down - Stretching

Each of these stretches have been introduced to the client before and can be seen in the images from previous sessions.

- Bicep Stretch on Wall

- Tricep Stretch

- Shoulder Stretch

- Back Stretch

- Abdomen Stretch

- Glute Stretch


- All positions will be held for 30 seconds on each side (where necessary)

[edit] Notes

-Discomfort in right elbow as well as the right triceps muscle when performing shoulder raises.

-Workout took longer than expected and client had to leave before finishing the cooldown and star balance test.

[edit] Session 9

Date: Friday, March 7th, 2014 Time: 11am Member(s) present: Alexis David & Kathleen Hughes

Objectives:

- Increase cardiovascular endurance (reach a heart rate within the training zone)

- Continue improving upon muscular endurance through the performance of 3 sets of 12 repetitions using upper body machines

- Continue familiarity with machines

[edit] Warm Up

- 10 minute cardio warm up on treadmill

- Dynamic stretching consisting of butt kicks, high knees, lunges with a twist, cross-overs, and side squats

[edit] Circuit

- 2 laps

- Weighted lunges using five pound dumbbells(x20)

- Seated rows using resistance band (x10)

- 1 minute plank

- Weighted crunches with medicine ball weighting 5 pounds (x15)

- Push ups (x10)

- Squats (x15)

- Repeat 3 times

[edit] Cool Down

- 2 lap jog

- static stretching

[edit] Notes and Changes

- The client expressed feelings of stiffness in her muscles following session 10, which could be attributed to a lack of proper stretching following the upper and lower body workout

- The client ensured that she stretch properly, especially her IT band despite it not giving her any significant discomfort

- Felt more strain in hip addcutors

- The client realized the importance of stretching as it increases mobility and is now more motivated to improve flexibility.

- One change made was the swtich from using the elliptical to the treadmill based on our client's preference

[edit] Session 10

Date: Monday, March 10th, 2014 Time: 12:00pm Member(s) present: Alexis David & Kathleen Hughes

[edit] Warm Up

- 3 laps of the track

- Dynamic stretching consisting of butt kicks, high knees, lunges with a twist, cross-overs, and side squats

[edit] Cardiovascular Training

30 minutes running at a moderate pace on the treadmill.

[edit] Upper Body Strength Training

The client completed 3 sets of 12 reps on each machine.

- Shoulder press (30lbs for first set, 20lbs for second set, 10lbs for third set)

- Chest press (20lbs)

- Seated row (20lbs)

- Triceps pushdown (15lbs)

- Lat pull down (30lbs)

[edit] Cool Down

- static stretching

[edit] Session Notes

- feeling fatigued after 30 minutes of cardio and 1 set of shoulder press

- the client is too small for the lat pull down machine. There is too much space between the clients knees and the knee guard, this allows the machine to pull the client off the seat. For the future, be prepared to put weight plates under the clients feet to minimize the space above the knees.

[edit] Session 11 -Cancelled due to weather conditions

Date: Wednesday, March 12th, 2014 Time: 4:00pm Member(s) present: Rory Benson & Brandon Druce

Objective:

Work on improving upper and lower body muscles and to introduce our client to a few different exercises so she can get familiar with them and be comfortable with performing a variety of exercises when she continues working out on her own after our sessions with her are complete. We also want her to try to increase her weights on a few machines as we will she has the potential to do so.

[edit] Warm Up

- 10 minutes of cardio on the bike (as opposed to always running the track)

- Dynamic Stretching:

- butt kicks

- high knees

- lunges with a twist

- cross-overs

- side squats

[edit] Weight Training

- Shoulder Press with Machine - 3 sets of 12 reps - 20 pounds: introduced client to proper technique and execution of this exercise.

- Bicep Curls with Dumbbells - 3 sets of 12 reps - 7.5 pounds

- Bent over Tricep Extension with Dumbbells - 3 sets of 12 reps - 5 pounds: introduced client to a new triceps exercise so she can find what she prefers and have variation as well.

- Lat Pull Down - 3 sets of 12 reps: first set was 30 lbs and the final two sets was increased to 40 lbs.

- Leg Press - 3 sets of 12 reps - 60 pounds: our client was able to increase her reps to 15 on the last set so we will start at 80lbs next session.

- Hip Adduction - 3 sets of 12 reps - 40 pounds

- Hip Abduction - 3 sets of 12 reps - 30 pounds

[edit] Cool Down - Stretching

Each of these stretches have been introduced to the client before and can be seen in the images from previous sessions.

- Bicep Stretch on Wall

- Tricep Stretch

- Shoulder Stretch

- Back Stretch

- Abdomen Stretch

- Glute Stretch


- All positions will be held for 30 seconds on each side (where necessary)

[edit] Session 12

Date: Friday, March 14th, 2014 Time: 11:00am Member(s) present: Alexis David & Kathleen Hughes

Objective:

- to work on improving balance while completing endurance and strength exercises.

[edit] Warm Up

- 3 laps of track

- Dynamic stretching consisting of butt kicks, high knees, lunges with a twist, cross-overs, and side squats

[edit] Circuit

- 1 lap

- 5lb single leg row (x 12 per side) Image:single_leg_row.jpg

- 10lb dumbbell pullovers (x10) Image:Dumbbell_pull_over.jpg

- Bird dogs (x20) Image:Birddog.jpg

- Russian twists with 5 pound medicine ball (x20) Image:russiantwist.jpg

- Squats while passing 5 pound medicine ball (x10)

- 1 lap

- Burpees (x10)

- Side raises with 5lb dumbbells (x10)

- Crunches on yoga ball (x20)

- Split lunge rotation (x20) Image:split_lunge_rotation.jpg

- Mountain climber (x20)

- Repeat


[edit] Cool Down

- Static stretching

[edit] Session notes

- extended bird dog by holding position for 2-5 seconds

- extended dumbbell pullovers by raising legs off ground

- The client went for a 6km run outside following this session

[edit] Session 13

Date: Tuesday, March 18th 2014 Time: 12:30pm Member(s) present: Kellie Moher & Brandon Druce

Objective: To work on improving client's cardio in hopes to improve her run time on the 12-minute run test, and to work on her balance and core in hopes to improve her results on the associated tests.

[edit] Warm-up

- 2 laps of the track at moderate pace followed by dynamic stretching.

[edit] Balance

- Single leg stance

- Tandem stance

- Tandem walk

Each of these above exercises will be completed with eyes open, eyes closed, on a stable surface, and a slightly unstable surface.

- Circles on bosu ball

- Squats on bosu ball

- Star balance exercise

[edit] Core

Superman Exercise - 3 sets of 15

Crunches - 3 sets of 20

Bridges - 3 sets of 20

Leg Drops - 3 sets of 15

Image:ImagesQM9IWGCJ.jpg

[edit] Cardio

30 minutes on elliptical machine working at an average heart rate of 141 which correlates to 80% of her maximum heart rate

[edit] Cool Down

Stretching for:

Hamstrings, calves, quadriceps, abdominals, back, and glutes

[edit] Session 14 -Cancelled by Client

Date: Wednesday, March 19th, 2014 Time: 4:00pm Member(s) present: Rory Benson & Brandon Druce

Objective:

- to work on improving upper and lower body muscles and to introduce our client to a few different exercises so she can get familiar with them and be comfortable with performing a variety of exercises when she continues working out on her own after our sessions with her are complete. We also want her to try to increase her weights on a few machines as we will she has the potential to do so.

[edit] Warm Up

- 10 minutes of cardio on the bike (as opposed to always running the track)

Dynamic Stretching:

- butt kicks

- high knees

- lunges with a twist

- cross-overs

- side squats

[edit] Weight Training

- Shoulder Press with machine (3 sets of 12 reps): introduced client to proper technique and execution of this exercise.

- Bicep Curls with dumbbells (3 sets of 12 reps-7.5 lbs)

- Bent over tricep extension with dumbbells (3 sets of 12 reps-5 lbs): introduced client to a new triceps exercise so she can find what she prefers and have variation as well.

- Lat Pull Down (3 sets of 12 reps): first set was 30 lbs and the final two sets was increased to 40 lbs.

- Leg Press (3 sets of 12 reps- 60 lbs): our client was able to increase her reps to 15 on the last set so we will start at 80lbs next session.

- Hip Adduction (3 sets of 12 reps-40lbs)

- Hip Abduction (3 sets of 12 reps-30lbs)


[edit] Cool Down - Stretching

Each of these stretches have been introduced to the client before and can be seen in the images from previous sessions.

- Bicep Stretch on Wall

- Tricep Stretch

- Shoulder Stretch

- Back Stretch

- Abdomen Stretch

- Glute Stretch


- All positions will be held for 30 seconds on each side (where necessary)

[edit] Session Plan for Session 15

Date: Monday, March 24th 2014 Time: 11:00am Member(s) present: Kellie Moher

Objective: Mondays are typically reserved for a cardio, balance and core workout, however since our client cancelled both her weight training and circuit sessions last week, the aim for this session will be to complete a full body resistance training workout and a short cardio workout. Balance will be incorporated slightly through some of the resistance exercises.

[edit] Warm Up

- 15 minute run on treadmill working between 60 and 80% of client's max. heart rate (106-142bpm)

- Dynamic stretching: high knees, butt kicks, forward lunges, cross-overs

[edit] Main Section

- Bicep Curls while sitting on stability ball: 3 sets of 12, weight: 10 lbs

- Tricep Pull Down: 3 sets of 15, weight: 15 lbs (may increase)

- Seated Row: 3 sets of 12, weight: 30 lbs

- Chest Press: 3 sets of 125, weight: 30 lbs

- Leg Press Machine: 3 sets of 12, weight:80lbs

- Hip Adduction Machine: 3 sets of 15, weight: 40 lbs

- Abduction machine: 3 sets of 15, weight: 30 lbs

- Mountain Climbers: 2-3 sets of 30 second intervals

- Back Extension on ball: 3 sets of 12

Image:Back_extension_on_ball.png

[edit] Cool Down

Stretches held for 30 seconds for the following muscle groups: chest, back, biceps, triceps, hamstrings, quadriceps, glutes, hip adductors, abdomen

[edit] Post-Assessment Results

[edit] Cardiovascualr Endurance

12-minute run Distance: 12 laps at 200m/lap Time: 12 minutes and 17 seconds

[edit] Muscular Strength and Endurance (upper body)

Push-ups = 36 Sit-ups = 36 Wall-sit = 75 seconds

[edit] Muscular strength and endurance (lower body)

FMS = Deep Squat with rating of 2 (can perform the movement but with some compensation)

[edit] Balance

BESS Stable

- one-legged = 4 errors (assumption made that it was due to nerves and having just finished the warm-up)

- two-legged = 0 errors

- tandem = 0 errors

Unstable

- one-legged = 0 errors

- two-legged = o errors

- tandem = 0 errors

Total Number of Errors: 4

[edit] Flexibility

Three attempts using the FMS measurement tool 1st attempt = 39 inches 2nd attempt = 39 inches 3rd attempt = 39.5 inches leg length = 34.5inches

[edit] Notes

- Balance testing was performed first following the warm-up - All methods of measurement remained consistent from pre-assessment procedures - The client felt like she was not performing at her maximum potential, even though results proved her wrong

[edit] Notes & Summary

Our client showed improvements in all fitness categories, however some of these improvements did not reach our SMART goals we had hoped to achieve. For example:

Our client was able to reach, or exceed, the SMART goals we created for her for cardiovascular fitness, upper body strength, and flexibility, however she failed to reach the SMART goals we set out for core strength, lower body strength, and balance. Most of these goals were not far from being reached, but we believe that the reason many of our program goals were not obtained was due to our client's inconsistency with the program with many missed sessions. It is hard to progress when you miss a week or more at a time and are not consistent in routine. Our client did, however, demonstrate improvements in all areas of fitness we trained and assessed and expressed greater confidence in resistance training, exercising on her own, and competence in using machines.


Our client was given a summery sheet of her first and final test results illustrating her improvements and changes from the beginning of the session. Additionally, she was given a summery sheet of exercises that listed different possible exercises for each muscle group to provide the client with variability when exercising on her own.



Summary Chart of Exercise Program


  1. Hyde, C., American Association for Active Lifestyles and Fitness. (2002). Fitness Instructor Training Guide. Iowa: Kendall/Hunt Publishing Company
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