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From PEKN4P22 FWD03 2013 Group 03

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Contents

[edit] Group 3 – Alicia Marconi, Jordan Bailey, Kyle Camposarcone, Stacey Vandervenne & Andrew Parent

[edit] Initial Consultation

Group Members: Stacey and Alicia

Date: Monday, January 27th, 2014

Time: 4:00-5:10pm

Location: Starbucks at Union Station

Client: Christine Daigle

All information from the consultation will be kept private.

The follow questions will be asked during the consultation:

1. Describe your family: married? Children? Pets?

2. What are your hobbies/interests?

3. Have you played any sports in the past? If so, what sport(s) and how many times a week? Competitive or recreational?

4. How would you rate your current physical fitness level on a scale of 1-5? (level 1 =little to no activity, level 5= active 5-6 days a week) Complete a PAR-Q

5. What have you done for physical activity in the past?

6. Do you participate in any exercise on your own? If so, describe your workouts. Have you worked with a personal trainer before?

7. Do you participate in anything outside of work? (Ex; coaching, volunteer work etc.)

8. What is your availability?

9. What are your personal goals? What would you like to gain from this training program?

10. Have you had any past injuries or have any current ones? Medical history? (Anything that can affect your ability to exercise)

11. Do you have any fears related to physical activity? (ex; previous accidents, lifting weights, working out around others, trying new things etc.)

12. Describe your health behaviours (drinking, smoking, stress levels)

13. Age – this information will be helpful throughout the session to calculate heart rate and compare results with the average exercise for specific age ranges

14. Motivation- what motivates you the most during physical activity

15. What do you expect to achieve after the session is complete.

16. Are there any specific areas you would like to focus on? (Ex. arms, core etc.)

17. What would you like to see from us as trainers throughout the session.

18. What do you prefer: being pushed to fulfill more or go at your own pace?

19. What kind of music do you like to listen to? Do you like to listen to music while exercising?

Any additional questions that are asked during the consultation will be recorded.

Emergency Contact Information: Alicia Marconi & Stacey Vandervenne (phone numbers will be given during the consultation)

[edit] Physical Activity Readiness Questionnaire

https://kumu.brocku.ca/common/Image/d/d6/Par-q.pdf

[edit] Client Assessment

Group Members: Kyle, Andrew and Jordan

Date: Wednesday, January 29th, 2014

Time: 3:00-4:00pm

Location: The Zone, Brock University


[edit] Strength Assessment

Strength Testing: 6RM

To gain a better understanding of our clients starting strength capabilities we will perform 6rep max (RM) tests for four different exercises representing four gross motor exercises. The exercises include Machine Chest Press, Machine leg Press, Machine Shoulder Press and Seated Row.

For each of the four 6RM exercises, the client will begin with a warm-up set using light weight performing 10-12 repetitions. The second set will be a moderate weight set of 8-10 repetitions. We will then increase the weight to perform 6 repetitions (Not Exhaustive). Finally the client will perform the heaviest weight for 6 repetitions.

(1) Machine Chest Press: This exercise is used to demonstrate chest, triceps and anterior deltoid strength. We will begin by adjusting the machine to properly suit the client and begin a warm-up set with low weight. To properly perform a repetition for the machine chest press the client will need to push forward while keeping the wrists straight and elbows up.

RESULTS: Client performed 6 repetitions at a maximum of 50 lbs.


(2) Machine Leg Press: This exercise is used to demonstrate the client’s lower body strength. This exercise recruits the quadriceps, hamstrings, calves and the gluteal muscles. To begin the client will place the feet on the platform shoulder width apart. They will lower themselves until their knee reaches a 90 degree angle, and then return to the starting position without locking the knees.

RESULTS: Client performed 6 repetitions at a maximum of 100 lbs.


(3) Machine Shoulder Press: This exercise is used to demonstrate the clients overall shoulder strength. This exercise recruits the deltoids and triceps muscles. We will start by adjusting the seat so the levels of the bars are to begin the client will push up, extending their elbows above their head.

RESULTS: Client performed 6 repetitions at a maximum of 40 lbs.


(4) Seated Cable Row: This exercise is used to demonstrate the clients overall back strength. This exercise recruits the Latissimus dorsi, lower trapezius and rhomboid muscles. This exercise is performed with the client sitting upright, knees bent and feet resting on the platform. To begin the client will pull the cable towards their naval. Remember to keep back straight at all times.

RESULTS: Client performed 6 repetitions at a maximum of 80 lbs.


[edit] Balance & Stability Assessment

(5) Fundamental Movement Screens (FMS): The client will perform 3 FMS tests to determine overall stability, balance and flexibility. The client will be evaluated on the 3-point scoring system.

RESULTS: After completion of the 3 FMS tests, the client scored a 3 for shoulder mobility for both her left and ride side. For the inline lunge, she received a score of 2 as there was not 3 points of contact throughout the testing. She also scored a 2 for the rotary stability for both sides of the body.

Image:Inline lunge1.jpg

Image:Shoulder mobility345.jpg

--Note: Before completing this test, the client will undergo the Shoulder impingement test.

Image:Rotary stability.jpg

[edit] Flexibility Assessment

Flexibility: Sit & Reach

This test will demonstrate the clients hamstring and lower back flexibility.

RESULTS: The clients flexibility score was +5 and 1/2 inches.

Image:sit.jpg

Image:reach.jpg

[edit] Notes

1) The client mentioned to our group that she had a previous shoulder injury. We used the shoulder mobility test to evaluate her current mobility level. After completing the test, we noticed a slight impairment in the right shoulder. When comparing to her left shoulder, we observed a 2 inch difference in mobility, and she mentioned slight discomfort in the movement. This is a concern and will be the focus of our exercise implementation.

[edit] Client Assessment #2

Group Members: Alicia and Jordan

Date: Monday, February 10th 2014

Time: 8:30am-10:00am

Location: The Zone, Brock University

[edit] Core Strength Assessment

Mason Twist

For our first core assessment we are going to ask our client to try performing a mason twist. The mason twist is a seated, rotating stretch which opens up the oblique muscles and waistline strengthening your abdominal and core. Adding free weights makes this a more intense exercise. For the purpose of the assessment we will not be using an equipment. We will simply count how many rotations our client can do in a minute and use this value to compare our clients starting and ending core strength.

(Modification made: heels touching the floor)

RESULTS: 48 rotations (touches) in total


Elbow Plank

For a second core assessment we are going to have our client hold a plank position for as long as she can. The plank exercise is a great way to build endurance in both the abs and back, as well as the stabilizer muscles. This move is also great for building strength for pushups, an exercise that requires quite a bit of core strength. We will ask our client to lie face down on mat resting on the forearms, palms flat on the floor. we will then ask her to push off the floor, raising up onto toes and resting on the elbows. To ensure our client is in proper form we will watch to see if her back is flat, in a straight line from head to heels.

Image:Plank-norms.png


RESULTS: Total Times: 54 seconds

[edit] Balance Assessment

Stork Stand

The Stork Balance test will be used to assess the balance of our client. We will ask our client to stand on one leg, while positioning the non-supporting foot against the inside of the calf or thigh of the supporting leg. The hands are placed on the hips. Our client will be given a minute to practice their balance before the test will begin. Once our client is ready we will ask her to raise her heel off the ground, at this point the test begins. The time is stopped if; the hand(s) come off the hips, the supporting foot swivels or moves (hops) in any direction, the non-supporting foot loses contact with the other leg, or the heel supporting foot touches the floor. The total time is recorded to assess her balance for the time of the test.

Image:Stock-stand-norms.png

RESULTS:

Left leg= 14 seconds

Right leg= 15 seconds


[edit] Cardiovascular Endurance Assessment

Rockport Walking Test

The Rockport Walking test is an indirect method of measuring VO2max by completing a 1 mile walk as fast as possible. The client will be using the Brock track which is 200m and will complete 8 laps for time. Once completed, time will be recorded and heart rate will be taken immediately after. Weight, age, time and heart rate will be used in the following formula to calculate a predicted VO2max.

Image:Rock-port-norms.png


  • Weight (kg) = 86
  • Age (yrs) = 46
  • Time (min) = 17: 47
  • Heart Rate (beats/min) = 110


EQUATION (female):

VO2max (ml/kg/min)= -0.062 x (weight in kg) – 0.286 x (age in years) – 1.5668 x (time for the mile walk in min) – 0.0969 x (heart rate in beats/min) + 87.6454

VO2max (ml/kg/min)= -0.062 x (86) – 0.286 x (46) – 1.5668 x (17.47) – 0.0969 x (110) + 87.6454


RESULTS

VO2max (ml/kg/min)= 31.13


[edit] SMART Goals

Cardiovascular Endurance

  • Improve our client's Rockport time of 17:47, which is considered "poor" for females ages 30-69 according to the Rockport normative table. Our goal is to achieve a Rockport score of "fair" with a time between 16:05-17:31 by the end of the five week session. We would also like to improve her overall predicted VO2max by introducing cardio based workouts into the program 2-3 times a week through implmenting cardio exercises and incorporating small amounts of jogging. Outside of our training sessions our client enjoys cycling for 30-45 minutes. This will also help improve her cardiovascular endurance throughout the five week session.

Flexibility

  • Improve our clients sit and reach by 1-2 inches. Her score was +5 and 1/2 inches, meaning she was able to reach 5 and 1/2 inches past her toes. According to the norms our client scored in the "good" range but we feel this can improve further with regular stretching. To reach the set goal we will incorporate stretching exercises into our clients training at a minimum of twice a week, as well as provide flexibility exercises for our client to do at home/on her own time. We will ensure our client holds each stretch for about 15-30 seconds and performs 2-4 reps of each stretch. We hope to achieve the set goal by the end of the five week session.

Core Strength

  • Two tests were done to assess core strength. Our client held the plank position for 54 seconds, which is considered "average" according to the normative tables. Our goal is to achieve a time of 70-80 seconds, or at least within the "good" category by the end of the session. Exercises that uses core and other large muscles groups will be added to the workouts. For the mason twist test, our client scored 48 rotations in a modified position with heels touching the floor. Our main goal is for our client to perform this exercise without having her heels touching the ground. We will target back muscles and different abdominal muscles because it is one of the weaker areas for our client. Not only with this improve her overall core strength but it will assist in everyday movements.

Muscular Strength - 6 RM

  • Progress our clients 6 RM weight on the Machine Chest Press, Machine leg Press, Machine Shoulder Press and Seated Row. Our clients current 6 RM score is 50 pounds for the chest press, our goal is to increase the weight by 10 pounds. Our client currently can perform a 6 RM at 100 pounds for the leg press, our goal is to increase the weight by 20 pounds (bigger muscle = larger progression). Our clients 6M for the shoulder press is currently 40 pounds, our goal is to improve the weight by 10 pounds. Our clients 6 RM for the seated row is currently 80 pounds, our goal is to increase this weight by 15-20 pounds. We hope to achieve these set goals by the end of the five week session. To achieve these goals we will work on strength training 2-3 times per week, for 20-30 minutes. If we only meet with our client twice a week we will plan a strength based workout for her to do on her own. To initiate progression we will slowly increase the weight by 5 pounds as our client begins to feel comfortable with the current weight.

Balance

  • Our client was able to hold the stork position for 14 seconds on her left leg and 15 seconds on her right leg. This score shows that our client is in the "fair" category according to the normative table. Our goal would be to aim for the higher end of an "average" category (about 30 seconds each leg)by the end of the five week session. Balance will be included into the workout throughout warm up stretches and strengthening exercises. Additional balancing tips and techniques will be given to allow our client to practice at home.


[edit] Photo Gallery

All images in the photo gallery are demonstrating exercises used throughout each workout.

[edit] First Training Session

Group Members: Alicia and Jordan

Date: Monday, February 10th 2014

Time: 8:30am-10:00am

Location: The Zone, Brock University

Goal/Purpose:

  • Determine our clients baseline
  • Determine what our client is capable of doing
  • Determine how far we can push our client
  • Introduce cardio circuits

Following the completion of the remainder of our assessments we will also be doing a short training session with our client which will consist of:

Warm up:

  • 1 walking lap around the track
  • 1 jogging lap around the track

Dynamic Stretching:

  • High knees

Time: 20 seconds

  • Tin man (touch opposite hand to opposite foot while walking)

Time: 45 seconds

  • Lunges with abdominal twist

Time: 1 minute

  • Arm circles (switch directions)

Time: 30 seconds each direction

  • Inch worm (plank position, walk feet towards hands with straight legs)

Time: 1 minute

  • Spider man lunges

Time: 45 seconds

Cardio Bursts:

  • 3 x 30 seconds single skipping
  • 3 x 30 seconds air squats
  • 3 x 30 seconds jumping jacks
  • 3 x 30 seconds mountain climbers

(Modification will be applied if needed)

1-2 minutes rest between each cardio blast exercise


Cool Down:

  • 1 lap walking around the track

Static stretching:

  • Double knee to chest (on back)

Holding Time:45 seconds

  • Hamstring stretch

Holding Time: 30 seconds

  • Standing calf stretch

Holding Time: 30 seconds

  • Quadriceps stretch (one hand on the wall for support)

Holding Time: 30 seconds

  • Pectoralis stretch ( place one arm on the wall and turn away from arm)

Holding Time: 30 seconds

[edit] Notes

1) Client is extremely flexible, more advanced stretches can be used in order for the client to fully benefit from the stretch.

2) Adjustments were made to the Mason Twist Test. Client had difficulty holding the proper position with feet off the ground. The modified version allowed the client to rest heels on the floor to perform the movement.

3) The Mountain Climber exercise gave the client sore wrists. We modified the exercise by allowing her to use closed firsts rather than palms flat on the ground. Exercises that do not include pressure on the wrists should be taken into consideration for the planning of workouts.

4) There was no pain in the shoulders or knees throughout the workout.

5) Client felt she could have done another round of cardio blasts. This gives an idea of how much the client can handle.

6) It was noticed that the client needs to work on positivity/confidence and should not doubt herself when trying a new exercise. Encouragement is needed and ensuring proper technique to fulfill the exercise.

[edit] Second Training Session

Group Members: Andrew and Stacey

Date: Wednesday, February 12th 2014

Time: 3:00pm-4:30pm

Location: The Zone, Brock University

Goal/Purpose:

  • Determine our clients upper body strength (appropriate weight, reps, sets)
  • Work towards our goal of improving our clients VO2 Max and Rock Port score by implementing cardio circuits


Warm up:

  • 1 walking lap around the track
  • 1 jogging lap around the track

Dynamic Stretching:

  • Knees to chest

Holding time: 20 seconds

  • Arm Circles

Holding time: 20 seconds

  • Leg Swings

Holding time: 20 seconds

  • Cross-over toe touches

Holding time: 20 seconds

Cross Over Toe Touches

Upper body supersets:

  • Dumbbell bench press with bent-over dumbbell rows (8-10 reps each x 3 sets)

Weight: 12.5 pounds each

  • Dumbbell shoulder press with dumbbell upright rows (8-10 reps each x 3 sets)

Weight: 12.5 pounds each

  • Dumbbell bicep curls with overhead dumbbell triceps extensions (8-10 reps each x 3 sets)

Weight: modified due to lack of equipment - used 30 pound bar for biceps & 15 pounds for tricep extension

1 minute rest between sets.





Cardio Circuit:

  • 30 sec lunges
  • 30 sec jumping jacks
  • 30 sec skipping
  • jog a lap around the track

Repeat circuit 3 times. Rest 1-2 minutes between circuits.

Cool Down:

  • 1 lap walking around the track

Static stretching:

  • Shoulder stretch (arm across body)

Holding time: 30 seconds

  • Pectoralis stretch (place one arm on the wall and turn away from arm)

Holding time: 30 seconds

  • Quadriceps stretch (one hand on the wall for support)

Holding time: 30 seconds

  • Standing calf stretch (hands places on the wall for support)

Holding time: 30 seconds

  • Hamstring stretch (sit and touch toes)

Holding time: 30 seconds

  • Groin stretch (sit with soles of feet touching knees down and out)

Holding time: 30 seconds

[edit] Notes

1) Client mentioned that on her own/before beginning training she was doing 15 or more reps and felt that she could do more. We explained to her that she should increase her weight and decrease the number of reps to gain more from the exercises.

2) Client underestimates her strength. Client started with 10 pounds for the dumbbell bench press. This weight was too light and was increased to 20 pounds. Keep an eye on the weight, often times the client chooses weights much lighter than her ability.

3) Client felt awkward performing the the bent over dumbbell row. Providing both visual demonstration and verbal cues is beneficial.

4) Client needs positive reinforcement. Make sure to tell her when she is doing something correctly - client often doubts herself.

5) Modified bicep curls with the dumbbell due to lack of available equipment- used a 35 pound bar instead.

6) Client found skipping to be beneficial but needs practice. Remind her to focus on wrist rotation. We shortened the rope and this made a big difference in the clients ability to skip.

7) Client enjoys the circuit based cardio workouts. Client was able to complete a 4th set for the cardio bursts.

8) Client did not feel any pain during the workout.

[edit] Third Training Session

Group Members: Andrew and Kyle

Date: Wednesday, February 19th 2014

Time: 10:00am-11:30am

Location: The Zone, Brock University

Goal/Purpose:

  • Focus on improving lower body strength using body weight and free weight exercise
  • Work on improving our clients core strength by exercising both the agonist and antagonist core muscles through a core circuit

Warm up:

  • 1 walking lap around the track
  • 1 jogging lap around the track

Dynamic Stretching:

  • Arm Circles

Holding time: 20 seconds

  • Leg Swings

Holding time: 20 seconds

  • Knees to Chest

Holding time: 20 seconds

  • Lunges

Holding time: 20 seconds

Leg Swings

Lower body Work:

  • Dumbbell squats (8-10 reps each x 3 sets)

Weight: 15 pounds

  • Dumbbell calf raises (8-10 reps each x 3 sets)

Weight: 15 pounds

  • Dumbbell side lunges (8-10 reps each x 3 sets)

Weight: 15 pounds

Core/Cardio Circuit:

  • Crunches (30 seconds)
  • Back extensions (30 seconds)
  • Heel touches (30 seconds)
  • Plank (30 seconds)
  • Jog a lap around the track

Perform circuit 3 times with 1 minute rest between circuits.

Cool Down:

  • 1 lap walking around the track

Static stretching:

  • Quadriceps stretch (one hand on the wall for support)

Holding time: 30 seconds

  • Standing calf stretch (hands places on the wall for support)

Holding time: 30 seconds

  • Hamstring stretch (stand and touch toes)

Holding time: 30 seconds

  • Groin stretch (sit with soles of feet touching knees down and out)

Holding time: 30 seconds

  • Cobra stretch (lay face down and arch back)

Holding time: 30 seconds

Cobra Stretch

[edit] Notes

1) Prior to workout, client gave us a sheet that outlined modified weight training exercises for injury prevention for her right shoulder. This was given to her by her chiropractor.

2) The client is very flexible and enjoyed the dynamic stretching.

3) Client felt slight pain and discomfort in her lower back when performing dumbbell squats.

4) When performing side lunges, client felt that her left side was stronger compared to the right.

5) The client really liked the core/cardio circuit as it provided her with a variety of exercises and a rest in between by working alternate muscle groups.

6) The client performed 4 circuits with proper technique. The client worked really hard to complete and perform each exercise fully.

6) At the end of the workout, the client requested that she wants to start jogging and would like some workouts the involve jogging.

[edit] Additional Resource

Image:Screen_Shot_2014-03-04_at_10.19.37_PM.png

[edit] Fourth Training Session

Group Members: Stacey and Andrew

Date: Wednesday, February 25th 2014

Time: 3:00-4:30pm

Location: The Zone, Brock University

Goal/Purpose:

  • Focus on building the rotator cuff muscles through the use of resistance bands (prevent further injury)
  • Work towards progressing our clients upper body strength through the use of free weights and machines
  • Focus on building our clients core strength through a core/cardio circuit
  • Monitor our clients success with interval training that she is doing on her own time - Find out how she feels about it, is it working well for her?


Warm up:

  • 1 walking lap around the track
  • 1 jogging lap around the track

Dynamic Stretching:

  • Arm Circles

Holding time: 20 seconds

  • Leg Swings

Holding time: 20 seconds

  • Knees to Chest

Holding time: 20 seconds

  • Side Bends

Holding time: 20 seconds

Side Bends

Upper body Work:

  • Internal Shoulder Rotation with resistance band (2x10 reps per arm)
  • External Shoulder Rotation with resistance band (2x10 reps per arm)
  • Dumbbell Bench Press (3x10 reps)

Weight: 15 pounds

  • Seated Cable Rows (3x10 reps)

Weight: 60 pounds

  • Triceps Pressdowns (3x10 reps)

Weight: 45 pounds

  • Barbell Bicep Curls (3x10 reps)

Weight: 30 pounds

Core/Cardio Circuit:

  • Crunches (30 seconds)
  • Dumbbell side bends (30 seconds)
  • Back Extension (30 seconds)
  • Flutter Kicks (30 seconds)
  • Jog a lap around the track

Perform circuit 3 times with 1 minute rest between circuits.


Cool Down:

  • 1 lap walking around the track

Static stretching:

  • Shoulder stretch (arm across body)

Holding time: 30 seconds

  • Pectoralis stretch (place one arm on the wall and turn away from arm)

Holding time: 30 seconds

  • Quadriceps stretch (one hand on the wall for support)

Holding time: 30 seconds

  • Standing calf stretch (hands places on the wall for support)

Holding time: 30 seconds

  • Hamstring stretch (stand and touch toes)

Holding time: 30 seconds

  • Groin stretch (sit with soles of feet touching knees down and out)

Holding time: 30 seconds

  • Cobra stretch (lay face down and arch back)

Holding time: 30 seconds

[edit] Notes

  • During the last session our client was asking us about effective ways to train her cardiovascular fitness. She felt that she had reached a plateau and needed variety, we suggested interval training versus only doing steady state exercise. During today's session our client said that the interval training went well and was a great challenge for her.
  • The use of resistance bands was new to our client, however she enjoyed learning a new way to perform exercises.
  • Our client felt a mild discomfort on her right shoulder when performing internal rotations. We decreased the amount of resistance by moving closer to the anchor point of the resistance band.
  • No discomfort was felt during external rotation.
  • When our client is doing the seated cable row, keep an eye on her feet and remind her to move them higher on the board for better stability and form.
  • Continue to encourage our client and provide positive feedback to help increase her confidence.
  • We have suggested meeting every Monday and Wednesday to create a consistent schedule, our client is on board with this. We can add addition workout sessions based on clients availability from week to week.
  • Neck/shoulder pain has subsided.

[edit] Fifth Training Session

Group Members: Alicia and Jordan

Date: Monday March 3rd, 2014

Time: 8:30 - 10:00am

Location: The Zone, Brock University

Goal/Purpose:

  • Increase the amount of effort put in during jogging laps
  • Increase confidence level during new exercises


Warm up:

  • 1 walking lap around the track
  • 1 jogging lap around the track

Dynamic Stretching:

  • Arm Circles

Time: 30 seconds

  • Leg Swings

Time: 30 seconds

  • Lunges with alternating abdominal rotations

Time: 45 seconds

  • Alternating between cow and cat pose (4 times each)

Time: 15 seconds for each position

Image:cow_and_cat_pose.jpg

Core/Cardio Circuit:

1 jogging lap

  • 20 crunches
  • 20 bicycle kicks
  • 20 side leg raises (each leg)
  • 20 back extensions

1 jogging lap

  • 15 crunches
  • 15 bicycle kicks
  • 15 side leg raises (each leg)
  • 15 back extensions

1 jogging lap

  • 10 crunches
  • 10 bicycle kicks
  • 10 side leg raises (each leg)
  • 10 back extensions

Lower Body Exercises:

  • Sumo squats with dumbbells (10-12 repetitions for 3 sets)

Weight: 15 lbs dumbbell

  • Calf raises (10-12 repetitions for 3 sets)

No weight used

  • Conventional deadlifts (start with dumbbells, then progress to barbell if necessary. 10-12 repetitions for 3 sets)

Weight: 30lbs

  • Reverse calf raises on Smith machine (10-12 repetitions for 3 sets).

No weight used

Additional Rotator Cuff Exercises:

  • Internal Shoulder Rotation with resistance band (2x10 reps per arm)
  • External Shoulder Rotation with resistance band (2x10 reps per arm)

Cool Down:

  • 1 lap walking around the track

Static stretching:

  • Shoulder stretch (arm across body)

Holding Time:30 seconds

  • Pectoralis stretch (place one arm on the wall and turn away from arm)

Holding Time: 30 seconds

  • Quadriceps stretch (one hand on the wall for support)

Holding Time: 30 seconds

  • Standing calf stretch (hands places on the wall for support)

Holding Time: 30 seconds

  • Hamstring stretch (stand and touch toes)

Holding Time: 30 seconds

  • Groin stretch (sit with soles of feet touching knees down and out)

Holding Time: 45 seconds

  • Cobra stretch (lay face down and arch back)

Holding Time: 30 seconds

[edit] Notes

  • The decrease in repetitions is used to motivate the client to finish the circuit with as minimal rest as possible (the goal is to have no rest).
  • Continue to encourage our client and provide positive reinforcement to help increase her competency.
  • Client showed great effort during the jogging laps.
  • Client struggled with lunges + abdominal twist- engaging core should be encouraged.

[edit] Sixth Training Session

Group Members: Stacey and Kyle

Date: Wednesday, March 5th 2013

Time: 3:00 - 4:30pm

Location: The Zone, Brock University

Goal/Purpose:

  • Work towards our goal of improving our clients strength through progressing our upper body supersets (increase weight)
  • Work on improving our clients core strength
  • Tend to our clients shoulder injury by continuing to implement resistance training with bands (increase set number)

Warm up:

  • 1 walking lap around the track
  • 1 jogging lap around the track

Dynamic Stretching:

  • Butt Kicks

Holding time: 20 seconds

  • Arm Circles

Holding time: 20 seconds

  • Leg Swings

Holding time: 20 seconds

  • Cross-over toe touches

Holding time: 20 seconds

  • Side bends

Holding time: 20 seconds

Butt Kicks

Upper body supersets:

  • Dumbbell bench press with bent-over dumbbell rows (8-10 reps each x 3 sets)

Weight: 15 pounds each

  • Dumbbell shoulder press with dumbbell shrugs (8-10 reps each x 3 sets)

Weight: 15 pounds each

  • Dumbbell bicep curls with overhead dumbbell triceps extensions (8-10 reps each x 3 sets)

Weight: 15 pounds bicep curl & 20 pounds tricep extension

1 minute rest between sets.

Additional Rotator Cuff Exercises:

  • Internal Shoulder Rotation with resistance band (3x10 reps per arm)
  • External Shoulder Rotation with resistance band (3x10 reps per arm)

Core/Cardio Circuit:

  • 1 jogging lap
  • Crunches (20 reps)
  • Machine Back Extensions (15 reps)
  • Heel Touches Side to Side (30 sec)
  • Plank (30 sec)
  • 1 jogging lap
  • Crunches (20 reps)
  • Machine Back Extensions (15 reps)
  • Heel Touches Side to Side (30 sec)
  • Side Plank/Modified (15 sec on each side)
  • 1 jogging lap
  • Crunches (20 reps)
  • Machine Back Extensions (15 reps)
  • Heel Touches Side to Side (30 sec)
  • Flutter kicks (30 sec)

Cool Down:

  • 1 lap walking around the track

Static stretching:

  • Shoulder stretch (arm across body)

Holding time: 30 seconds

  • Pectoralis stretch (place one arm on the wall and turn away from arm)

Holding time: 30 seconds

  • Quadriceps stretch (one hand on the wall for support)

Holding time: 30 seconds

  • Standing calf stretch (hands places on the wall for support)

Holding time: 30 seconds

  • Hamstring stretch (stand and touch toes)

Holding time: 30 seconds

  • Groin stretch (sit with soles of feet touching knees down and out)

Holding time: 30 seconds

  • Cobra stretch (lay face down and arch back)

Holding time: 30 seconds

[edit] Notes

  • Our client felt pain in her knee before starting the session, following the warm up and dynamic stretches the pain disappeared - encourage our client to warm up on days she works out on her own as well to avoid any unnecessary injury
  • Our client had great form during her upper body supersets - we switched the upright rows with dumbbells to a shoulder shrug because of our clients problematic shoulder. The shoulder shrugs went well.
  • Do not be scared to push our client during the circuit, especially when doing laps around the track. She is capable and willing to run at a higher intensity with motivation.
  • Client requested that we continue to implement skipping in her cardio workout, she made it clear that she liked to be challenged with new activities such as this.
  • Make sure our client is focusing on engaging her abdominal muscles during all core exercises. She often compensates using her legs to help her.

[edit] Seventh Training Session

Group Members: Alicia and Jordan

Date: Monday March 10th, 2014

Time: 8:30am - 10:00am

Location: The Zone, Brock University

Goal/Purpose:

  • Putting an emphasis on a good warm-up and cool-down in order to avoid pain and injury.
  • To push the client outside of her cardiovascular comfort zone.
  • Work towards improving her balance and coordination abilities.

Warm up:

  • 1 walking lap around the track
  • 1 jogging lap around the track
  • squat hold

Holding Time: one minute

  • Sampson stretch

Holding Time: 30 seconds each side

Dynamic Stretching:

  • Butt Kicks

Time: 30 seconds

  • High Knees

Time: 30 seconds

  • Leg Swings

Time: 30 seconds

  • Side shuffle

Time: 45 seconds

  • Arm circles, both big and small

Time: 30 seconds

Super Cardiovascular Workout:

3 laps jogging

  • 30 skipping
  • 20 toes touches
  • 10 static lunges (5 per leg)→work on stability

2 laps jogging

  • 30 skipping
  • 20 toes touches
  • 10 static lunges (5 per leg)

1 lap jogging

  • 30 skipping
  • 20 toes touches
  • 10 static lunges (5 per leg)
  • BONUS CHALLENGE: squat hold for the amount of time it takes one of the trainers to sprint one lap around the track. Attempt to hold proper position until the trainer returns.

Lower Body Work:

  • Sumo Squats with dumbbell (10 reps x 3 sets)

Weight: 15 lbs (decrease in weight due to limited access to dumbbells)

  • Deadlifts (start with dumbbells, progress to bar if needed) (10 reps x 3 sets)

Weight: 35 lbs

  • Glute bridge (10 reps x 3 sets)
  • Leg adduction/abduction→ engage core and work on stability (10 reps x 3 sets per leg)

Weight: 60 lbs

Shoulder Exercises:

  • Shoulder flexion (2x10 reps per arm)
  • Shoulder extension (2x10 reps per arm)

Cool Down:

  • 1 walking lap around the track

Static Stretching:

  • Pectoralis stretch (place one arm on the wall and turn away from arm)

Holding Time: 30 seconds

  • Quadriceps stretch (one hand on the wall for support)

Holding Time: 30 seconds

  • Hamstring stretch (stand and touch toes)

Holding Time: 30 seconds

  • Groin stretch (sit with soles of feet touching knees down and out)

Holding Time: 45 seconds

  • Standing calf stretch (hands places on the wall for support)

Holding Time: 30 seconds

  • Lying glute stretch

Holding Time: 30 seconds

[edit] Notes

1) Client showed a small improvement in stability while doing lunges

2)Client has relatively poor balance, which is an essential component to every day living and should be incorporated in each training session

3) The bonus challenge worked well and was a fun addition to the workout. Our client enjoyed the bonus challenge so much that she did it twice

4)Deadlift technique has improved and our client is able to hold proper form even when she starts to get tired

[edit] Eighth Training Session

Group Members: Kyle and Andrew

Date: Wednesday March 12th, 2014, rescheduled for Thursday March 13th @ 11:00 am.

Time: 3:30pm - 4:30pm

Location: The Zone, Brock University

Goal/Purpose:

  • The purpose of this workout is to focus on upper body strength by incorporating new exercises and variations of exercises.
  • We will also incorporate a core/cardio circuit to increase the clients stamina and work on her core strength.

Warm up:

  • 5 minutes - Riding Stationary Bike (increase intensity every minute).


Dynamic Stretching:

  • Arm Circles

Holding Time: 20 seconds

  • Torso Twist

Holding Time: 20 seconds

  • Cross Over Toe Touches

Holding Time: 20 seconds

  • Squats

Holding Time: 20 seconds

Torso Twist

Rotator Cuff Exercises:

  • Internal Shoulder Rotation with resistance band (3x10 reps per arm)
  • External Shoulder Rotation with resistance band (3x10 reps per arm)


Upper Body Workout

  • Incline Dumbbell Bench Press (3x10 reps with 17.5 lbs dumbbells)
  • Lat Pulldowns (3x 10 reps with 60 lbs)
  • Seated Dumbbell Shoulder Press (3x 10 reps with 15 lbs dumbbells)
  • Barball Bicep Curl (3x 8 reps with 35 lbs barbell)
  • Tricep Pressdowns (3x 10 reps with 25lbs)


Core/Cardio Circuits:

  • 2 jogging laps
  • Crunches (20 reps)
  • Back Extensions (20 reps)
  • 2 jogging laps
  • Crunches (20 reps)
  • Back Extensions (20 reps)


  • Skipping (1 minute)
  • Heel Touches Side to Side (30 sec)
  • Flutter kicks (30 sec)
  • Skipping (1 minute)
  • Heel Touches Side to Side (30 sec)
  • Flutter kicks (30 sec)


Cool Down:

  • 1 lap walking around the track

Static stretching:

  • Shoulder stretch (arm across body)

Holding time: 30 seconds

  • Pectoralis stretch (place one arm on the wall and turn away from arm)

Holding time: 30 seconds

  • Quadriceps stretch (one hand on the wall for support)

Holding time: 30 seconds

  • Standing calf stretch (hands places on the wall for support)

Holding time: 30 seconds

  • Hamstring stretch (stand and touch toes)

Holding time: 30 seconds

  • Groin stretch (sit with soles of feet touching knees down and out)

Holding time: 30 seconds

  • Cobra stretch (lay face down and arch back)

Holding time: 30 seconds

[edit] Notes

1) Client was experiencing some tightness/soreness in her left quad muscles prior to the session.

2) She completed some static quad stretches following the warmup to try and alleviate some of the discomfort. In addition we modified the core/cardio circuits following the first running lap. Instead the client skipped in place of running for the remaining circuits.

3) Client has been increasing weights as the workouts progress. In addition we are modifying exercises, and introducing new exercises into her program.

4) The client believes that the internal and external rotation exercises are helping because she has not had any shoulder pain/discomfort.

[edit] Additional Workout

An additional workout was sent on March 17th for our client to complete on her own.

Warm up

  • 5 minutes light pedalling on the bike

Workout

  • Intervals - 30 minutes on the bike
  • 2 minutes steady pedalling
  • 30 seconds standing (increase resistance)

Keep alternating until 30 minutes is complete

Cool Down

  • 5 minutes light pedalling
  • Hamstring stretch (Hold for 30 seconds)
  • Quadriceps stretch (Hold for 30 seconds)
  • Groin stretch(Hold for 30 seconds)

[edit] Ninth Training Session

Group Members: Stacey and Kyle

Date: Wednesday, March 19th, 2014

Time: 3:00pm - 4:30pm

Location: The Zone, Brock University

Goal/Purpose:

  • Putting an emphasis on a good warm-up and cool-down in order to avoid pain and injury.
  • To push the client outside of her cardiovascular comfort zone.
  • Work towards improving lower body strength

Warm up:

  • 1 walking lap around the track
  • 1 jogging lap around the track

Dynamic Stretching:

  • Butt kickers

Holding Time: 30 seconds

  • High knees

Holding Time: 30 seconds

  • Side bends

Holding Time: 30 seconds

  • Cat and Cow

Holding Time: 30 seconds

  • Walking Sumo

Holding Time: 30 seconds

Super Cardiovascular Workout:

2 laps jogging

  • 30 seconds wall sit with abdominal twist
  • 30 seconds skipping
  • 30 seconds abdominal exercise - hip rock and raise

2 laps jogging

  • 30 seconds wall sit with abdominal twist
  • 30 seconds skipping
  • 30 seconds abdominal exercise - hip rock and raise

2 lap jogging

  • 30 seconds wall sit with abdominal twist
  • 30 seconds skipping
  • 30 seconds abdominal exercise - hip rock and raise


  • BONUS CHALLENGE: Burpees. Client has to complete 10 burpees before the trainer completes 15. Addition: Client completes 10 burpees while the other trainer completes 20.


Lower Body Work:

  • Sumo Squats with dumbbell (10 reps x 3 sets)

Weight: 20 lbs

  • Deadlifts (start with dumbbells, progress to bar if needed) (10 reps x 3 sets)

Weight: 40 lbs bar

  • Calf raises (10 reps x 3 sets)

Weight: 140 lbs (modified- used leg press)

  • Reverse calf raises on Smith machine (10-12 repetitions for 3 sets).

"No weight used"

Cool Down:

  • 1 walking lap around the track

Static Stretching:

  • Pectoralis stretch (place one arm on the wall and turn away from arm)

Holding Time: 30 seconds

  • Quadriceps stretch (one hand on the wall for support)

Holding Time: 30 seconds

  • Hamstring stretch (stand and touch toes)

Holding Time: 30 seconds

  • Groin stretch (sit with soles of feet touching knees down and out)

Holding Time: 45 seconds

  • Standing calf stretch (hands places on the wall for support)

Holding Time: 30 seconds

  • Lying glute stretch

Holding Time: 30 seconds

[edit] Notes

1) Client noted some slight pain/ soreness in her left quad muscle before beginning the workout.

2) The bonus challenge worked the client hard and she completed her sets before the trainers completed theirs.

3) The client was happy with the workout and in weight progression (steadily increasing weight with each workout)

4) Form is perfect while performing each exercise and completes the desired amount of sets.

[edit] Tenth Training Session

Group Members: Andrew and Jordan

Date: Friday, March 21st, 2014

Time: 11:00am - 12:30pm

Location: The Zone, Brock University

Goal/Purpose:

  • Putting an emphasis on a good warm-up and cool-down in order to avoid pain and injury.
  • To push the client outside of her cardiovascular comfort zone.
  • Work on gaining upper body strength in an unstable environment.

Warm up:

  • Stationary biking for 5 minutes, increase resistance every minute.

Dynamic Stretching:

  • Butt kickers

Holding Time: 30 seconds

  • High knees

Holding Time: 30 seconds

  • Side bends

Holding Time: 30 seconds

  • Cat and Cow

Holding Time: 30 seconds

  • Walking Sumo

Holding Time: 30 seconds

Rotator Cuff Exercises:

  • External rotations with resistance band (2 sets for 10 repetitions)
  • Rotator cuff raises with resistance band (2 sets for 10 repetitions)

Upper Body Strength Training:

  • Note: The following exercises are paired together in a superset format (1st with 2nd, 3rd with 4th, and 5th with 6th)
  • Dumbbell Bench Press on Exercise Ball (3 sets of 10 repetitions)

Weight: 15 lbs

  • Bent-Over Dumbbell Rows (3 sets of 10 repetitions)

Weight: 30 lbs

  • Seated Dumbbell Shoulder Press on Exercise Ball (3 sets of 10 repetitions)

Weight: 15 lbs

  • Dumbbell Raises with Thumbs Up on Scapular Plane (3 sets of 10 repetitions)

Weight: 7.5 lbs

  • Triceps Pressdown; 2 arms (3 sets of 10 repetitions)

Weight: 45-50 lbs

  • Cable Bicep Curls; 2 arms (3 sets of 10 repetitions)

Weight: 45-50 lbs

High Intensity Cardiovascular Circuit:

  • 1 interval lap (1/2 jog, 1/4 walk, 1/4 sprint)
  • 20 crunches
  • 20 back extensions
  • 40 heel touches
  • 2 interval laps (1/2 jog, 1/4 walk, 1/4 sprint)
  • 15 crunches
  • 15 back extensions
  • 30 heel touches
  • 3 interval laps (1/2 jog, 1/4 walk, 1/4 sprint)
  • 10 crunches
  • 10 back extensions
  • 20 heel touches

Cool Down:

  • 1 walking lap around the track

Static Stretching:

  • Pectoralis stretch (place one arm on the wall and turn away from arm)

Holding Time: 30 seconds

  • Quadriceps stretch (one hand on the wall for support)

Holding Time: 30 seconds

  • Hamstring stretch (stand and touch toes)

Holding Time: 30 seconds

  • Groin stretch (sit with soles of feet touching knees down and out)

Holding Time: 45 seconds

  • Standing calf stretch (hands places on the wall for support)

Holding Time: 30 seconds

  • Lying glute stretch

Holding Time: 30 seconds

[edit] Notes

1) The client continues to build upper body strength. She improved by increasing weight and/or number of repetitions.

2) The rotator cuff exercises seem to be helping because she has not experienced any shoulder pain or discomfort. In addition, her rotator cuff muscles seem to be getting stronger since her form for these exercises continues to improve and appear more stable.

3) This cardio circuit really challenged the client to push herself past her comfort zone.

[edit] Eleventh Training Session

Group Members: Alicia and Jordan

Date: Monday, March 24th, 2014

Time: 8:30am - 10:00am

Location: The Zone, Brock University

Goal/Purpose:

  • Putting an emphasis on a good warm-up and cool-down in order to avoid pain and injury.
  • The bonus challenge is used to motivate our client to push beyond her limits. We want to expose our client to different methods of motivation, such as competition against someone or completing a task with a partner.

Warm up:

2 jogging laps

Dynamic Stretching:

  • Butt kickers

Holding Time: 30 seconds

  • High knees

Holding Time: 30 seconds

  • Side bends

Holding Time: 30 seconds

  • Cat and Cow

Holding Time: 30 seconds

Lower Body Strength Training:

- Stationary lunges (3 sets of 12 repetitions)

- Conventional deadlifts (4 sets of 8 repetitions)

High Intensity Circuit:

  • Note: The following 3 exercises are grouped together in a superset format, wherein there is no rest in between exercises. We want to see how many rounds our client can complete in 10 minutes.
  • 10 squats
  • 10 flutter kicks
  • 5 back extensions

Bonus Challenge:

  • Shuttle run – a sprinting challenge completed whilst working in a team
  • 1 shuttle= 10 m sprint x 4
  • 1 round equals= 8 shuttles (4 shuttles each, alternating with partner)
  • The bonus challenge will consist of 2 rounds total with 2 minutes of rest between each round. The client will also have time to rest whilst the other participant is performing their portion of the shuttle run. The goal of this challenge is to complete the sprints as a team as fast as possible. One team consists of two people (one of the trainers and our client).

Cool Down:

  • 1 walking lap around the track

Static Stretching:

  • Pectoralis stretch (place one arm on the wall and turn away from arm)

Holding Time: 30 seconds

  • Quadriceps stretch (one hand on the wall for support)

Holding Time: 30 seconds

  • Hamstring stretch (stand and touch toes)

Holding Time: 30 seconds

  • Groin stretch (sit with soles of feet touching knees down and out)

Holding Time: 45 seconds

  • Standing calf stretch (hands places on the wall for support)

Holding Time: 30 seconds

  • Lying glute stretch

Holding Time: 30 seconds

[edit] Notes

1) The high intensity circuit was used to push our client's muscular endurance without any rest, therefore the circuit was only 10 minutes of work.

2) We set a goal for our client to complete at least 10 rounds within the circuit and she completed 11. She went above our predicted score which was excellent for our clients confidence.

3) During weights, the stationary lunges had to be modified. Our client had to go from 15lbs to 8lbs and we had to reduce the number of repetitions from 12 to 10. This was a big struggle for our client, she finds it very difficult to maintain her balance during this exercise.

4) Deadlift formation continues to increase.

[edit] Twelfth Training Session

Group Members: Andrew and Stacey

Date: Thursday, March 27th, 2014

Time: 9:30am - 11:00am

Location: The Zone, Brock University

Goal/Purpose:

  • The goal of this training session is to continue to generate our clients strength gains by adding the element of drop-sets to her workout. In addition we will continue to push our clients cardiovascular threshold with a variety of exercises in succession.

Warm up:

  • Stationary biking for 5 minutes, increase resistance every minute.

Dynamic Stretching:

  • Arm Circles

Holding Time: 30 seconds

  • Bent-over Toe Touches

Holding Time: 30 seconds

  • Dynamic Chest and Back

Holding Time: 30 seconds

  • Lunge with abdominal twists

Holding Time: 30 seconds


Rotator Cuff Exercises:

  • External rotations with resistance band (2 sets for 10 repetitions)
  • Rotator cuff raises with resistance band (2 sets for 10 repetitions)


Upper Body Exercises:

  • The final set of each exercise will be performed as a drop-set. Client will perform the exercise using the weight she most recently lifted in past workouts (heaviest weight for 10 reps), then she will complete the drop-set using 50-60% of the previous weight and perform additional reps.
  • Seated Dumbbell Shoulder Press on Exercise Ball (3 sets of 10 repetitions)

Set Weight: 15 lbs (first set, performed 12 reps) and then increased to 17.5 lbs Drop Set: 10lbs

  • Bent-Over Dumbbell Rows (3 sets of 10 repetitions)

Set Weight: Drop Set:

  • Dumbbell Bench Press on Exercise Ball (3 sets of 10 repetitions)

Set Weight: 17.5 lbs Drop Set: 10 lbs

  • Dumbbell Bicep Curls (3 sets of 10 repetitions)

Set Weight: 17.5 lbs Drop Set: 10 lbs

  • Triceps Kickbacks (3 sets of 10 repetitions)

Set Weight: 10 lbs (first set), increased to 12.5 (second set- compromised form and switched back to 10 lbs for final set) Drop Set: 7.5 lbs


High Intensity Cardiovascular Circuit:

  • interval laps (3/4 jog, 1/4 sprint) X 1 lap
  • hoop shots (30 seconds)
  • plank (30 seconds)
  • side to side jumps/ski jumps (30 seconds)
  • interval laps (3/4 jog, 1/4 sprint) X 2 laps
  • hoop shots (30 seconds)
  • plank (30 seconds)
  • side to side jumps/ski jumps (30 seconds)
  • interval laps (3/4 jog, 1/4 sprint) X 1 lap
  • hoop shots (30 seconds)
  • plank (30 seconds)
  • side to side jumps/ski jumps (30 seconds)



Cool Down:

  • 1 walking lap around the track

Static Stretching:

  • Deltoid Stretch

Holding Time: 30 seconds

  • Pectoralis Stretch

Holding Time: 30 seconds

  • Latissimus Stretch

Holding Time: 30 seconds

  • Quadriceps Stretch

Holding Time: 30 seconds

  • Hamstring Stretch

Holding Time: 30 seconds

  • Groin Stretch

Holding Time: 30 seconds

  • Calf Stretch

Holding Time: 30 seconds

[edit] Notes

1) We had planed for the client to warm up on a spin bike, but since there was a spinning class at the time, we warmed up by walking then jogging a lap around the track.

2) The client demonstrated good balance and technique on the exercise ball. The ball does not seem to hinder her ability to use heavy weights either, as she was able to perform her previous heaviest weight for each exercise, and she increased 2.5 pounds per dumbbell for the seated shoulder press as well.

3) The drop sets were introduced to increase workout efficiency, and the client responded well to them. She was able to perform several additional repetitions for all exercises until her form began to break down. This allowed her to achieve maximum stimulation of the working muscles.

4) Today's cardio circuit was very challenging for the client. We modified the circuit on the final set by skipping the jumping exercises and doing additional interval laps around the track.

[edit] Additional Workout

An additional workout was sent on March 31st for our client to complete on her own.

Warm up 5 minutes light pedalling on the bike

Workout

  • Intervals - 40 minutes on the bike
  • 2 minutes steady pedalling
  • 30 seconds standing (increase resistance)

Keep alternating until 30 minutes is complete

Cool Down

  • 8 minutes light pedalling
  • Hamstring stretch (Hold for 30 seconds)
  • Quadriceps stretch (Hold for 30 seconds)
  • Groin stretch(Hold for 30 seconds)

[edit] Post Assessment

Group Members: Kyle, Andrew and Jordan

Date: Wednesday, April 2nd, 2014

Time: 3:00-4:30pm

Location: The Zone, Brock University

[edit] Strength Assessment

Strength Testing: 6RM

For each of the four 6RM exercises, the client will begin with a warm-up set using light weight performing 10-12 repetitions. The second set will be a moderate weight set of 8-10 repetitions. We will then increase the weight to perform 6 repetitions (Not Exhaustive). Finally the client will perform the heaviest weight for 6 repetitions.

(1) Machine Chest Press: This exercise is used to demonstrate chest, triceps and anterior deltoid strength. We will begin by adjusting the machine to properly suit the client and begin a warm-up set with low weight. To properly perform a repetition for the machine chest press the client will need to push forward while keeping the wrists straight and elbows up.

RESULTS: Client performed 5 repetitions at a maximum of 60 lbs.

(2) Machine Leg Press: This exercise is used to demonstrate the client’s lower body strength. This exercise recruits the quadriceps, hamstrings, calves and the gluteal muscles. To begin the client will place the feet on the platform shoulder width apart. They will lower themselves until their knee reaches a 90 degree angle, and then return to the starting position without locking the knees.

RESULTS: Client performed 6 repetitions at a maximum of 160 lbs.

(3) Machine Shoulder Press: This exercise is used to demonstrate the clients overall shoulder strength. This exercise recruits the deltoids and triceps muscles. We will start by adjusting the seat so the levels of the bars are to begin the client will push up, extending their elbows above their head.

RESULTS: Client performed 6 repetitions at a maximum of 55 lbs.

(4) Seated Cable Row: This exercise is used to demonstrate the clients overall back strength. This exercise recruits the Latissimus dorsi, lower trapezius and rhomboid muscles. This exercise is performed with the client sitting upright, knees bent and feet resting on the platform. To begin the client will pull the cable towards their naval. Remember to keep back straight at all times.

RESULTS: Client performed 6 repetitions at a maximum of 90 lbs.

[edit] Balance & Stability Assessment

(5) Fundamental Movement Screens (FMS): The client will perform 3 FMS tests to determine overall stability, balance and flexibility. The client will be evaluated on the 3-point scoring system.

RESULTS: After completion of the 3 FMS tests, the client scored a 3 for shoulder mobility for both her left and ride side. For the inline lunge, she received a score of 3 on her left leg and a 2 on her right leg, as there was not 3 points of contact for the left leg. She also scored a 2 for the rotary stability for both sides of the body.

--Note: Before completing this test, the client will undergo the Shoulder impingement test.

[edit] Flexibility Assessment

Flexibility: Sit & Reach

This test will demonstrate the clients hamstring and lower back flexibility.

RESULTS: The clients flexibility score was 8 inches.

[edit] Core Strength Assessment

Mason Twist

For our first core assessment we are going to ask our client to try performing a mason twist. The mason twist is a seated, rotating stretch which opens up the oblique muscles and waistline strengthening your abdominal and core. Adding free weights makes this a more intense exercise. For the purpose of the assessment we will not be using an equipment. We will simply count how many rotations our client can do in a minute and use this value to compare our clients starting and ending core strength.

(Modification made: heels touching the floor)

RESULTS: 42 rotations (touches) in total

Elbow Plank

For a second core assessment we are going to have our client hold a plank position for as long as she can. The plank exercise is a great way to build endurance in both the abs and back, as well as the stabilizer muscles. This move is also great for building strength for pushups, an exercise that requires quite a bit of core strength. We will ask our client to lie face down on mat resting on the forearms, palms flat on the floor. we will then ask her to push off the floor, raising up onto toes and resting on the elbows. To ensure our client is in proper form we will watch to see if her back is flat, in a straight line from head to heels.

RESULTS: Total Times: 90 seconds

[edit] Balance Assessment

Stork Stand

The Stork Balance test will be used to assess the balance of our client. We will ask our client to stand on one leg, while positioning the non-supporting foot against the inside of the calf or thigh of the supporting leg. The hands are placed on the hips. Our client will be given a minute to practice their balance before the test will begin. Once our client is ready we will ask her to raise her heel off the ground, at this point the test begins. The time is stopped if; the hand(s) come off the hips, the supporting foot swivels or moves (hops) in any direction, the non-supporting foot loses contact with the other leg, or the heel supporting foot touches the floor. The total time is recorded to assess her balance for the time of the test.

RESULTS:

Left leg= 57 seconds

Right leg= 34 seconds

[edit] Cardiovascular Endurance Assessment

Rockport Walking Test

The Rockport Walking test is an indirect method of measuring VO2max by completing a 1 mile walk as fast as possible. The client will be using the Brock track which is 200m and will complete 8 laps for time. Once completed, time will be recorded and heart rate will be taken immediately after. Weight, age, time and heart rate will be used in the following formula to calculate a predicted VO2max.

  • Weight (kg) = 84.5
  • Age (yrs) = 46
  • Time (min) = 16:08
  • Heart Rate (beats/min) = 127

EQUATION (female):

VO2max (ml/kg/min)= -0.062 x (weight in kg) – 0.286 x (age in years) – 1.5668 x (time for the mile walk in min) – 0.0969 x (heart rate in beats/min) + 87.6454

VO2max (ml/kg/min)= -0.062 x (84.5) – 0.286 x (46) – 1.5668 x (16.13) – 0.0969 x (127) + 87.6454

RESULTS

VO2max (ml/kg/min)= 31.8

[edit] Program Goals Met?

  • Our client met the cardiovascular endurance goal we set for her, as she clocked in a time of 16:08 on the post assessment. Cardio was an essential component of our program and was incorporated into every session one way or another.
  • In terms of flexibility, our client had no issues with this to begin with, yet still improved her post assessment score by two and a half inches. Both dynamic and static stretching were a fundamental component to each and every workout.
  • Our client surpassed our core strength goal we had suggested for her with a score of 90 seconds on the plank assessment. However, for the mason twist she decreased by 6 repetitions, and we think this could be due the order of assessments; client may have been fatigued. Core was another major part of our program, and was incorporated within several exercises each session.
  • Each of the 6RM strength test goals were met, and some even surpassed. Our client improved rather rapidly with the weights that she was able to sustain, and this is largely due the improvement of her technique. She payed very close attention to her breathing pattern, and actually listened to the refining cues each trainer would offer her throughout each exercise.
  • Balance was a weakness of our client, and since it is essential to every day living, our group decided to incorporate unstable exercises. For the stork stand assessment, she surpassed her goal of 30 seconds for both legs with a score of 57 seconds on the left leg and 34 seconds on the right leg.

[edit] Resources Given To Client

  • A list of exercises that were introduced throughout our program
  • A picture of each exercise in order to give her a visual reminder of the proper technique
  • A chart of the most recently used weights with the corresponding exercises

[edit] Progression Chart

Image:4p22 Chart.png

Exercise --> Starting Weights --> Current Weight

Bench Press --> 12.5 lbs --> 17.5 lbs

Conventional Deadlift --> 35 lbs --> 50 lbs

Sumo Squat --> 15 lbs --> 20 lbs

Bicep Curl (with bar) --> 30 lbs --> 35 lbs

Shoulder Press (on exercise ball) --> 12.5 lbs --> 15 lbs

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