Main Page

From PEKN4P22 FWD03 2013 Group 05

Jump to: navigation, search

MediaWiki has been successfully installed.

Consult the User's Guide for information on using the wiki software.

[edit] Getting started

Group # 5: Caroline Kupka, Kayla Ward, Michael Morrison, Bryan Pogue, and Greg Krysa

[edit] Initial Consultation

Date and Time: Friday January 24th @ 12:00 p.m.

Members: Caroline Kupka, Kayla Ward, & Michael Morrison

Question 1: Are you currently taking any medications we should be aware of? (specifically ones that will affect your ability to exercise)

Question 2: Do you smoke, if so how many times per day?

Question 3: Do you drink alcohol, if so how many times per week?

Question 4. What is your age?

Question 5. What is your occupation?

Question 6. What type of job do you have? Sedentary? Active? Physically Demanding?

Question 7. Do you have any current or previous injuries?

Question 8. Do you currently exercise?

Question 9. How much physical activity do you get per day/week?

Question 10. Have you previously taken any exercise programs/classes?

Question 11. Have you had any previous exercise training? If yes, was it a positive or negative experience?

Question 12. What type of exercises do you prefer? (ie. Indoor vs. outdoor, weight machines vs. free weights, cardio training vs. resistance training) What type of exercises would you prefer to avoid?

Question 13. What are some ways to get you motivated?

Question 14. Is there anything that has stopped you in the past from exercising and/or reaching your goals?

Question 15. What are your strengths and weaknesses?

Question 16. What are you hoping to achieve from this experience? (ie. goals/expectations)

Question 17. When are you available to exercise with us?

Question 18. What do you expect from us as your student trainers?

Question 19. Is there any other information that you feel would be relevant?

[edit] Initial Assessment

Date and Time: Thursday January 30th, 2014 @ 4:30 p.m.

Location: Brock University Zone Fitness Centre

Group members present: Greg Krysa, Michael Morrison, and Bryan Pogue

Warm- Up:

Prior to performing any assessments on our client we had her engage in a brief warm-up. The purpose of having our client participate in a warm-up before beginning any assessments was to allow her heart rate to gradually increase and allow for the circulation to her muscles, tendons and ligaments to increase. The warm-up will predominantly consist of dynamic movements as opposed to static because dynamic movements will quickly increase the core temperature and improve the range of motion around the joints.

Course of Action:

1. Power walk one lap around the indoor track.

2. 30 seconds of arm circles (forward and backwards).

3. 30 seconds of high knees.

4. 30 seconds of butt kicks.

5. 20 hip rotations.

6. 20 jumping jacks.

Tests

Muscle Endurance Assessment

To assess muscle endurance we utilized the one-minute sit-up test and the one-minute push-up test.

For the one-minute sit-up test our client lied on the floor in the supine position with her knees bent at a 45 degree angle and her fingers interlocked behind her head. One of the student trainers held our client's ankles as she completed this test and another student trainer timed and coached our client to breathe out as she was crunching upwards. The goal of this test was to complete as many sit-ups as possible within a one-minute time frame.

Considering our client was familiar with this exercise, she was able to complete 16 sit-ups within the one minute time frame. Based upon her score and age, she received an 'average' score for this test.

For the one-minute push-up test our client knelt on the floor; placed her hands on the floor with one hand on each side of her body; and maintained a straight back. The student trainers instructed our client to lower her chest down towards the floor. The goal of this test is to complete as many push-ups as possible within a one-minute time frame while maintaining proper form.

Our client performed a modified version of a push-up for the duration of this test. In this position, our client was able to complete 20 push-ups and based upon her score and age, she received an "above average" score for this test.

Balance Assessment

The Stork Stand balance test was used to assess our client's balance. The client stood on one leg, while positioning the non-supporting foot against the inside of the calf or thigh of the supporting leg. The hands were placed on the hips. The client was given a minute to practice her balance before the test began. Once the client was ready, the student trainers started timing as soon as she placed the foot of the non-supporting leg on the inside of the supporting leg. The time was stopped if: the hand(s) came off the hips; the supporting foot swiveled or moved (hops) in any direction; the non-supporting foot lost contact with the leg; or the heel of the supporting foot touched the floor.

Our client completed two attempts on each leg for the Stork Balance Test. She scored an average time of 10 seconds on her right leg and an average of 15.5 seconds on her left leg. She was unable to progress to the more difficult variations of this task, such as performing it with her eyes closed.

Cardiorespiratory Assessment

To assess cardiorespiratory fitness, we employed the Rockport Walking Test which incorporates walking as fast as possible for one mile. Our student trainers escorted our client on her Rockport test and immediately following the cessation of the test, our client's pulse rate was recorded. Her VO2max score was then calculated using the following equation:

VO2=139.168 - (0.3888 x age) - (0.077 x weight (lbs)) - (3.265 x walk time in minutes) - (0.156 x heart rate)

Body Weight = 175 lbs

Age = 48 years old

Gender = Female = 0

Time = 16 minutes and 06 seconds

Heart Rate (HR) = 96 bpm (beats per minute) after Rockport test

Resting heart rate: 72 bpm

Maximal Heart rate: 220-age(48)

                   = 172 bpm

Target Heart rate (60-80%)= maximal HR (172)- resting HR (72)

                         = 100 bpm (heart rate reserve)

                         =heart rate reserve x 0.6 + resting HR 
                         = 132 bpm (60% maximal heart rate)

                         =heart rate reserve x 0.8 + resting HR
                         = 153 bpm (80% maximal heart rate)

VO2= 139.168 - (0.3888 x age) - (0.077 x weight (lbs)) - (3.265 x walk time in minutes) - (0.156 x heart rate)

VO2= 139.168 - (0.3888 x 48) - (0.077 x 175 lbs) - (3.265 x 16.06 mins) - (0.156 x 96 bpm)

VO2= 39.63 mL/Kg/min

From our client' estimated V02max score of 39.63 ml/kg/min, she received a "good" score for this test based upon the norms for her given age group.

Flexibility Assessment

To assess flexibility we utilized the sit and reach test which is designed to assess the flexibility of the hamstrings and lower back. Our client sat with her feet against a box, so that we could measure how far she could reach. Without bending at the knees, our client flexed at the hip and attempted to reach past her toes. She was unable to reach her toes, therefore she received a negative score. She did two trials and achieved an average score of -3.9 cm. Based upon the norms for her age group, she received a 'fair' score on the sit and reach test.

The range of motion of the knee and ankle joint will be assessed using Goniometry. The anatomical position is considered zero and is used as the starting position for all measurements except shoulder rotation (shoulder is abducted 90º). This assessment will help give insight into any muscles that are too tight (short). A manual muscle test will also be done on the following muscles: Quadriceps; Hamstring; Gastrocnemius; Soleus; Dorsiflexors; and Knee extensors. The manual muscle test gives insight into whether a muscle is too weak (long).

Body Composition:

Client's Weight: 175lbs

Skinfold Caliper: Total subcutaneous adipose tissue mass is represented by the selected skinfold sites.

-The skinfold was completed to measure body fat at the bicep, tricep , iliac crest, and abdominals. These are the areas our client would like to target most.

Initial Skin Fold Measurements:

Biceps - 6 mm

Triceps - 12 mm

Iliac Crest - 12 mm

Abdominals - 12 mm

Cool- Down

The cool-down will include a variety of different static stretches to relax and stretch out the major muscles that were utilized during our pre fitness assessment.

Note: the client would like to include a few yoga stretches during each cool down.

[edit] SMART Goals

1. Balance

Judging from the initial assessment, it is clear that our client needs to improve her balance as this was the area she struggled with the most. During the initial assessment, our client was able to perform only a modified version of the stork stand balance test. It is our goal to have our client perform an unmodified version of the stork stand at the final assessment while also improving her time from 15 to 30 seconds on each leg. We will achieve this goal by incorporating balance activities into majority of her training sessions. For example, we will have our client perform a shoulder press with free weights while balancing on a stability ball. Resistance training will also be incorporated into our client's training program to help her further increase her stability. Resistance training will be completed in a circuit once a week targeting major muscles in the lower and upper extremities for the next 6 weeks.

2. Cardiovascular Fitness

Our client performed very well during the cardiovascular assessment. Her V0₂ values were considered “good” for her given age. However, our client's main goal is to increase her energy expenditure, which will be achieved by improving her cardiovascular fitness by increasing her V0₂ value to 42mL/Kg/min. Reaching this V0₂ value by the end of the 6 week program will be considered excellent for her given age. This goal will be achieved by incorporating a minimum of 20 minutes of continuous aerobic activity per week. In addition, our client will be completing 60 minutes of cardiovascular exercise (spin class) on her own every week. Having our client engage in cardiovascular exercise will be the main strategy in decreasing her skin fold measurements at the biceps, triceps, iliac crest, and abdominals by the end of the 6 week training program. Resistance training will also be incorporated into our client's training program to help her further decrease her skin fold measurements of her upper arms. Resistance training will be completed in a circuit once a week targeting major muscles in the lower and upper extremities for the next 6 weeks.

3.Core Muscular Endurance

To improve the number of sit-ups and push-ups our client can perform in a one minute time frame, our workouts will focus on strengthening our client's core muscles. We hope to see an improvement of 25 sit-ups and 30 push-ups in one minute at the final assessment in 6 weeks. We hope to strengthen her core muscles by completing 10-15 minutes of core exercises 1-2 times per week which include: crunches; superman; bird dog; etc. In addition, our client will be performing exercises which engage the core muscles synergistically such as balance activities, cardiovascular activity, and back/chest strength training.

4. Lunges

Our client currently does not have the balance or confidence to perform a proper lunge. Our goal is to have our client complete 4 consecutive lunges at the final assessment in 6 weeks. This goal will be achieved by breaking down the proper lunge movement into its different components (ie. first component would be practicing a large step) and progressively working through each component during every warm-up.

[edit] Workout #1

Date and Time: Thursday February 6th, 2014 @ 4:30 p.m.

Location: Brock University Zone Fitness Centre

Student Trainers: Greg Krysa and Bryan Pogue

The first workout consists of an extensive warm up, an energizing circuit routine, and an effective cool down. It is important to include a dynamic warm up at the beginning of every workout to increase the heart rate as well as circulation to the muscles, tendons, and ligaments to prevent injury. The circuit routine is designed to maintain an elevated heart rate throughout the duration of the workout. This is ideal for maximizing energy output in a short period of time as each group of exercises are completed before taking a short rest. Static stretching upon completion of the circuit is extremely important in preventing soreness and injury. A cool down period allows the body to slowly return to its resting state through static stretches and light cardiovascular exercises.

Session Goal

The goal of this session is to introduce a number of body weight exercises into a energizing circuit routine in the hopes of improving our client's coordination and strength.

Warm Up

• Jog: 3 laps around the indoor track

• Arm Rotations: 30 seconds

• Legs Swings: 30 seconds per leg

• Half Lunge: 30 yards

• Karaoke: 30 yards

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

Swing the left leg across the body, pointing the toes upward. Swing the leg back across the body and point toes. Repeat with both legs

Take a large step forward, bending at the front knee slightly, and follow with back leg. This is the starting movement for a lunge.

Flexing at the knee and holding the leg by the ankle, pulling the foot towards the front of the body while leaning forwards to stretch the hamstring of the opposite leg. Release, take a few steps and repeat with the other leg.

Flexing at the hip, bring the knee up to the chest by grabbing with two arms. During this pull, push up onto the toes of the opposite leg. Take a few steps and repeat with the other leg.

Karaoke

Circuit Workout

-2 sets

-Mountain Climber (30 seconds)

-Sit-ups (30 seconds)

-Tricep Dips (30 seconds)

-Rest (60 seconds)

-Burpee's (30 seconds)

-Wall sit (30 seconds)

-Plank (30 seconds)

-Rest (60 seconds)

Note:

- Our client was unable to perform 2 sets of this circuit. She only managed to complete 1 set before feeling exhausted and light-headed.

Tricep Workout : Tricep extensions

o To complete this exercise we will be using a 5 pound dumbbell.

o 8 repetitions.

o 3 sets.

Cool Down (2 Sets)

The cool-down will include a variety of different static stretches to relax and stretch out the major muscles that were utilized during our workout.

• Shoulder Stretch: 10 seconds

• Cobra: 10 seconds

• Cat/cow: 10 seconds

• Standing Calf Stretch: 10 seconds

• Child’s Pose

Child pose stretch: Begin in a kneeling position on the floor with your knees shoulder-width apart. Drop your bottom towards the floor as you stretch your lower back while extending your arms vertically outwards in front of you. Hold this position for 10 seconds then return to the original resting position. Repeat two more times.

Cobra (lumbar extension): Lie face down on a flat surface. Have your hands beside your shoulders while keeping the lower body relaxed and extend at the elbow to lift the chest up. Hold for 3 seconds and come back down slowly. Repeat two more times. Be sure not to lift the hips off the surface.

Cat/Cow stretch: Start with your hands and knees on the ground shoulder-width apart to create a flat surface with your back. Curve the middle of your spine upwards with your head forward flexed towards your chest. Hold for a count of three. Come back to the original position but add an arch in the lower back while extending the head back. Repeat two more times.

NOTES:

-Our client had chocolate milk before her workout. This caused a spike in her blood sugar and then a big drop during the workout. Therefore we had to cut the workout shorter then planned.

-We educated our client on what is good to eat before and after a workout so we can avoid this problem in the future.

-Our client informed us that she enjoyed the tricep extensions and working out her arms so she would like to complete more of these exercises in the future.

[edit] Workout #2

Date and Time: Monday February 10th, 2014 @ 5:00 p.m.

Location: Brock University Zone Fitness Centre

Student Trainers: Caroline Kupka, Kayla Ward, and Michael Morrison

Session Goal

The goal of this session will be focusing on improving the cardiovascular fitness of our client. It is important to maintain an elevated heart rate and incorporate varying intensities throughout the duration of the workout.

1) Warm-Up

• Walk one lap around the indoor track.

• Jog one lap around the indoor track.

• Large step for 30 yards (first movement of a lunge).

2) Cardio Workout

• Elliptical

o Perform for 1 minute on level 2.

o Perform for 1 minute on level 4.

o Perform for 30 seconds on level 8.

o Perform for 1 minute on level 5.

o Perform for 30 seconds on level 9.

o Perform for 1 minute on level 6.

o Perform for 30 seconds on level 11.

o Perform for 1 minute on level 8.

o Perform for 30 seconds on level 12.

o Perform for 1 minute on level 8.

o Perform for 1 minute on level 4.

o Perform for 1 minute on level 2.

• The client will have the choice between exercising on the treadmill or the recumbent bike for 10 minutes at a moderate pace.

Notes: Our client chose to exercise on the recumbent bike for 10 minutes as opposed to the treadmill. In order to keep her heart rate elevated we asked her to keep her rpm above 80 on level 10 for a duration of 5 minutes. We then asked her to raise her speed to level 15 where she was expected to keep her rpm above 100 for 3 minutes. The remaining 2 minutes consisted of her pedalling on level 10 again while keeping her rpm above 80.

• Stairmaster

o Our client will alternate between a low and moderate pace on this machine for 5 minutes.

• Abdominals

o To complete the first set of abdominal exercises we will be using an exercise ball.

o Regular crunches.

o Left side crunches.

o Right side crunches.

o To complete the second set of abdominal exercises we will be using a 5 pound medicine ball and a floor mat.

o Full sit-ups with medicine ball.

o Leg raises.

Note: Each of the abdominal exercises mentioned above will consist of 20 repetitions except the full sit-ups with the medicine ball which will only consist of 15 repetitions. .

• Cool-Down

o The cool-down will include a variety of different static and yoga stretches to relax and stretch out the major muscles that were utilized during our workout.

o Each stretch will be held for 10 seconds.

o The stretches will include;

o Neck Stretch

o Groin Stretch

o Cobra

o Standing Calf Stretch

o Child's Pose

NOTES:

-Our client's form has to be fixed and monitored closely for a few of the abdominal exercises.

-We increased the intensity level and duration for the high interval training on the elliptical.

-Our client notified us that she can be pushed for a longer duration in the future on the elliptical.

- Our client was only able to complete three minutes on the stairmaster.

[edit] Home Workout #1

Goal of Session:

The goal of this home workout is to continue improving our client's cardiovascular and core endurance by having her engage in an elliptical interval routine and a series of core exercises.

Warm up

• 5 minute walk at a moderate pace of 3.0 on the treadmill.

• 30 seconds of forward arm rotations.

• 30 seconds of backward arm rotations.

• 30 seconds of high knees.

• 30 large steps.

Cardio workout

Elliptical:

• Perform for 2 minutes on level 2.

• Perform for 1 minute on level 4.

• Perform for 30 seconds on level 7.

• Perform for 1 minute on level 4.

• Perform for 30 seconds on level 9.

• Perform for 1 minute on level 6.

• Perform for 30 seconds on level 11.

• Perform for 1 minute on level 8.

• Perform for 30 seconds on level 9.

• Perform for 1 minute on level 6.

• Perform for 1 minute on level 4.

• Perform for 2 minutes on level 2.

Total time = 12 minutes.

Notes: Increase the levels as you see fit to your level.

Core Workout

Mountain Climbers:

• 30 seconds

• 2 sets

Crunches:

• 30 seconds of regular crunches

• 30 seconds eft/right side crunches

• 30 seconds of leg raises

• 2 sets of each abdominal exercise

Wall sit:

• 30 seconds

• 2 sets

Plank:

• 30 seconds

• 2 sets

Cool-Down

• The cool-down will include 5 minutes on the recumbent bike at a low intensity and a variety of different static stretches to relax and stretch out the major muscles that were utilized during the workout.

• Shoulder Stretch

• Shoulder/Triceps Stretch

• Neck Stretch

• Hamstring Stretch

• Calf Stretch

• Hip/ Thigh Stretch

• Cobra pose

• Child’s Pose

[edit] Workout #3

Date and Time: Monday February 24th, 2014 @ 5:00 p.m.

Location: Brock University Zone Fitness Centre

Student Trainers: Caroline Kupka and Kayla Ward

Session Goal

The goal of this session is to develop strength and stability in our client with a whole body resistance training program.

Warm-Up

• Jog 2 laps around the indoor track (each lap is 200meters)

• 30 seconds of arm rotations (forward and backwards)

• 30 seconds of leg swings per leg

• 20 yards of large steps with an upper twist

Arm and Back Workout

• Tricep extensions

o To complete this exercise we will use two 5 pound dumbbells.

o 8-10 repetitions.

o 3 sets

Results:

Set 1: Load: 10 pounds Repetitions: 8

Set 2: Load 10 pounds Repetitions: 9

Set 3: Load 10 pounds Repetitions: 10

• Dumbbell Shoulder flexion

o To complete this exercise we will use two 5 pound dumbbells.

o The client can perform this exercise with one or two hands at a time.

o 8-10 repetitions

o 3 sets

Results:

Set 1: Load: 10 pounds Repetitions: 8

Set 2: Load: 10 pounds Repetitions: 10

Set 3: Load 10 pounds Repetitions: 10

• Dumbbell Lateral Raise

o To complete this exercise we will use two 5 pound dumbbells.

o The client can perform this exercise with one or two hands at a time.

o 8-10 repetitions

o 3 sets

Results:

Set 1: Load: 10 pounds Repetitions: 8

Set 2: Load: 10 pounds Repetitions: 10

Set 3: Load: 10 pounds Repetitions: 10

• Seated row

o To complete this exercise we will be utilizing the seated row weight machine.

o The starting weight will be 50 pounds and the weight will be increased or decreased by increments of 10 pounds if needed.

o 10 repetitions.

o 3 sets.

Results:

Set 1: Load: 30 pounds Repetitions: 10

Set 2: Load: 40 pounds Repetitions: 10

Set 3: Load: 30 pounds Repetitions 10

• Lat pull down

o To complete this exercise we will be utilizing the lat pull down weight machine.

o The starting weight will be 30 pounds and the weight will be increased or decreased by 10 pounds if needed.

o 10 repetitions.

o 3 sets.

Results:

Set 1: Load: 50 pounds Repetitions: 10

Set 2: Load: 60 pounds Repetitions: 8

Set 3: Load: 50 pounds Repetitions: 10

• Gravitron

o To complete this exercise we will be utilizing the Gravitron weight machine. The client will be performing a tricep dip movement on this machine.

o The weight will be set to 30 pounds lighter than the client’s weight; this will be increased or decreased depending on the client’s ability. We will not have the client perform this exercise at her equivalent weight to decrease pressure on her wrists from previous soreness.

o 10 repetitions.

o 3 sets.

Results:

Set 1: Level 12 Repetitions: 8

Set 2: Level 13 Repetitions: 8

Leg Workout

• Leg Press

o To complete this exercise we will be utilizing the leg press weight machine.

o The starting weight will be 100 pounds and the weight will be increased or decreased by 10-20 pounds if needed.

o 8-10 repetitions.

o 3 sets

Results:

Set 1: Load: 100 pounds Repetitions: 10

Set 2: Load: 120 pounds Repetitions: 10

Set 3: Load: 120 pounds Repetitions: 10

• Calf Raises

o To complete this exercise we will have our client stand against a wall to perform the movement.

o 10 repetitions.

o 3 sets

Results:

The client successfully performed 3 sets of 10 repetition wall calf raises.

• Resisted Dorsiflexion

o To complete this exercise we will be utilizing a green resistance band.

o 10 repetitions.

o 3 sets

Results:

The client performed 2 sets of 8 repetitions of this exercise.

• Hip Adduction

o To complete this exercise we will be utilizing the hip adducting weight machine

o The starting weight will be 20 pounds and the weight will be increased or decreased by 10-20 pounds if needed.

o 8-10 repetitions.

o 3 sets

Results: Machine was temporarily unavailable.

• Hip Abduction

o To complete this exercise we will be utilizing the hip abducting weight machine

o The starting weight will be 50 pounds and the weight will be increased or decreased by 10 pounds if needed.

o 8-10 repetitions.

o 3 sets

Results:

Set 1: Load: 50 pounds Repetitions: 10

Set 2: Load: 60 pounds Repetitions: 10

Set 3: Load: 70 pounds Repetitions: 10

Cool-Down

• The cool-down will include walking one lap around the indoor track and a variety of different static stretches to relax and stretch out the major muscles that were utilized during our workout.

• Shoulder Stretch

• Shoulder/Tricep Stretch

• Neck Stretch

• Hamstring Stretch

• Groin Stretch

• Calf Stretch

• Hip/ Thigh Stretch

• Iliotibal band Stretch

• Child’s Pose

• Dorsiflexion stretch (against a wall)

-Dorsiflexion stretch (option: lift up the toes of the foot infront to achieve a deeper stretch)

Notes:

-Our client performed very well on the different weight machines.

[edit] Home Workout #2

Session Goal

The goal of this session is to improve the clients cardiovascular ability and improve CORE strength. The client was feeling ill during this weekend so this was designed to be a light workout she could complete while recovering from her sickness.

Warm - Up

• 5 minute walk at a moderate pace of 3.0 on the treadmill.

• 20 jumping jacks.

• 15 seconds of forward arm rotations.

• 15 seconds of backward arm rotations.

• 20 seconds of leg swings for both the right and left leg.

• 10 large steps per leg.

Cardiovascular Workout

Elliptical Workout:

• 3 minutes - level 3

• 30 seconds - level 6

• 1 minute - level 4

• 30 seconds - level 7

• 1 minute - level 5

• 30 seconds - level 8

• 1 minute - level 5

• 30 seconds - level 9

• 1 minute - level 5

• 30 seconds - level 10

• 1 minute - level 5

• 30 seconds - level 11

• 1 minute - level 5

• 3 minutes - level 3

Total time - 15 minutes

NOTE: The client was instructed to change the levels if she was not feeling well enough to complete this intensity.

CORE Workout

2 sets of this circuit - designed to keep her heart rate elevated.

30 seconds - Mountain Climbers

30 seconds - Plank

30 seconds - Russian Twists

30 seconds - Crunches

30 seconds - Wall Sit

NOTE: She was instructed that each exercise was to be completed one after another in each set, however if she was not feeling well she could rest if she required it.

Cool Down

Static Stretches

o Neck Stretch o Groin Stretch o Cobra o Standing Calf Stretch o Child's Pose

NOTES

Client was unable to complete this workout because she was feeling too ill.

[edit] Workout #4

Date and Time: Thursday February 27th, 2014 @ 5pm

Location: Brock University Zone Fitness Center

Student Trainers: Greg Krysa, Michael Morrison

Session Goal

The goal of this particular training session is to improve upper body strength, develop muscle coordination, and perfect exercise form.

Warm Up

• Rowing Ergonometer - 5 minutes

• Leg Swings - 30 seconds

• Arm Rotations - 30 seconds

• Shoulder Shrugs - 30 seconds

• Large Steps w/ Bent Knee - 40 yards

Upper Body Circuit Workout

The client will complete the exercises as a circuit, completing all reps of one move before jumping to the next exercise without rest. Upon completion of the last exercise, the client will recover for 60 seconds.

Circuit One - 2 sets

• Shoulder Raise - 10 reps @ 10 lbs

• Pec Flys - 10 reps @ 10 lbs

• Stairs - 30 seconds

Circuit Two - 2 sets

• Curls - 10 reps @ 10 lbs

• Triceps Pull-down - 10 reps @ 10 lbs

• Jog - 1 lap

Circuit 3 - 2 sets

• Dumbbell Bench Press - 10 reps @ 5 lbs

• Dumbbell Incline Row - 10 reps @ 5 lbs

Circuit 4 - 2 sets

• Dumbbell Cuban Press - 10 reps @ 5 lbs

• Wrist Curls - 10 reps @ 5 lbs (Pronation and Supination wrist positions)

Cool Down

• 5 min walk around indoor track

• Shoulder Stretch

• Triceps Stretch

• Neck Stretch

• Chest Stretch

• Cobra

• Cat and Cow

• Childs Pose

Notes

-Our client would rush through each exercise so we had to continuously remind her to slow down and we educated her on how to use proper form.

[edit] Home Workout #3

Home workout

Date and Time: Saturday March 1st, 2014

Location: Pillar and Post Spa & Gym

Session Goal:

This goal of this workout is to focus on lower body resistance training which will help increase our client's stability and strength and ultimately increase her cardiovascular fitness.

Warm-Up

• 10 minute walk on the treadmill on level 4.

• 2 minute walk on treadmill at an incline level of 2.0.

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

• 30 seconds of leg swings per leg.

• 20 yards of large steps with an upper twist.

Leg Workout

• Leg Extension (Quadriceps)

o To complete this exercise we will be utilizing the calf raise weight machine.

o The starting weight will be 50 pounds and the weight can be increased by 10 pounds if possible for each set.

o 8-10 repetitions.

o 3 sets

• Leg Flexion (Hamstrings)

o To complete this exercise we will be utilizing the calf raise weight machine.

o The starting weight will be 20 pounds and the weight will be increased by 10 pounds if possible for each set.

o 8-10 repetitions.

o 3 sets

• Hip Adduction

o To complete this exercise we will be utilizing the hip adducting weight machine.

o The starting weight will be 40 pounds and the weight will be increased by 10 pounds every set.

o 8-10 repetitions.

o 3 sets

• Hip Abduction

o To complete this exercise we will be utilizing the hip abducting weight machine.

o The starting weight will be 60 pounds and the weight will be increased by 10 pounds every set.

o 8-10 repetitions.

o 3 sets

Cardiovascular Workout

-Our client will have a choice between option 1 or option 2 for her cardiovascular training.

•Option 1

o 20 minutes of continuous aerobic exercise performed on the treadmill,

o Begin on level 4.5 for the first two minutes.

o Increase to level 6 for eight minutes.

o Rest interval for 2 minutes on level 4 at the 10 minute mark.

•Option 2

o 20 lengths at the pillar and post pool.

o Perform a combination of back and breast stroke.

o 30 second rest can be taken after every 5 lengths.

o After the 20 lengths are completed, walk two lengths in the shallow end of the pool.

Cool Down

• The cool-down will include a five minute walk on the treadmill (if the cardio was performed in the pool then walk an extra 3 lengths in the shallow end) and a variety of different static stretches to relax and stretch out the major muscles that were utilized during our workout.

• Shoulder Stretch

• Shoulder/Tricep Stretch

• Neck Stretch

• Hamstring Stretch

• Groin Stretch

• Hip/ Thigh Stretch

• Iliotibal band Stretch

• Child’s Pose

[edit] Workout #5

Date and Time: Monday March 3rd, 2014 @ 5:00 p.m.

Location: Brock University Zone Fitness Centre

Student Trainers: Caroline Kupka and Kayla Ward

Session Goal:

As our smart goals describe, one of the objectives we are working towards this semester is to improve our client's cardiovascular fitness. To reach this goal, our workout begins with a 25 minute cardio routine to focus on improving her cardiovascular fitness. In addition, this workout will include a couple of upper body free weight exercises to help shape and tone our client's upper body as this is one of her goals for the semester. The third portion of this workout will focus on abdominal exercises that incorporate an exercise ball to work on improving our client's balance. By incorporating small balance exercises into every workout, we hope to see a noticeable improvement in our client's balance abilities at the end of the semester.

1) Warm-Up

• Walk one lap around the indoor track.

• Jog one lap around the indoor track.

• Arm rotations - 30 seconds forwards and 30 seconds backwards.

• Leg swings forwards and backwards on each leg for 30 seconds.

2) Cardio Workout

• Elliptical Interval Training (Total Time - 20 minutes).

o Perform for 30 seconds on level 1.

o Perform for 30 seconds on level 2.

o Perform for 1 minute on level 4.

o Perform for 2 minutes on level 6.

o Perform for 1 minute on level 12.

o Perform for 2 minutes on level 6.

o Perform for 1 minute on level 12.

o Perform for 2 minutes on level 6.

o Perform for 1 minute on level 12.

o Perform for 2 minutes on level 6.

o Perform for 1 minute on level 12.

o Perform for 2 minutes on level 6.

o Perform for 1 minute on level 12.

o Perform for 2 minutes on level 6.

o Perform for 1 minute on level 4.

Note: According to the heart rate sensors on the elliptical machine, our client's heart rate ranged between 126 beats per minute (bpm) - 130 bpm throughout the 20 minute duration.

• Stairmaster

o Perform on level 1 for 5 minutes.

Results: Client performed for 4 minutes which is an improvement from our previous workout where she only performed 3 minutes.

3) Upper Body Free Weights

• Tricep Extensions

o To complete this exercise we will be utilizing two 10 pound dumbbells.

o 10-12 repetitions.

o 3 sets.

• Lateral Raises with Side Bend

o To complete this exercise we will be utilizing two 10 pound dumbbells.

o 10-12 repetitions.

o 3 sets.

• Chest Flys

o To complete this exercise we will be utilizing two 10 pound dumbbells.

o 10-12 repetitions.

o 3 sets.

Note: Our client was unable to complete the upper body free weight exercises because her arms were too sore.

4) Abdominals

• Bicycle Crunches

o To complete this exercise we will be utilizing a floor mat.

o Repetitions: 30

• Full Sit-Ups with Medicine Ball

o To complete this exercise we will be utilizing a floor mat and 10 pound medicine ball.

o 20 full sit-ups.

• Superman

o To complete this exercise we will be utilizing a floor mat.

o Repetitions: 30

• Crunches on Exercise Ball

o To complete this exercise we will be utilizing an exercise ball.

o Repetitions: 30

• Side Twists with Medicine Ball

o To complete this exercise we will be utilizing and exercise ball.

o Repetitions: 20

• Leg Raises with Partner

o To complete this exercise we will be utilizing a floor mat.

o Repetitions - 20.

• Wall Sit

o Duration - 1 minute.

• Butt Kicks

o To complete this exercise our client will stand against the wall and hold her leg up and kick outwards.

o Repetitions - 50 kicks per leg.

• Stork Stand

o 30 seconds on each leg

o For the last 10 seconds, the client closed her eyes.

Cool Down

• Walk two laps around the indoor track at a moderate pace.

o Shoulder stretch

o Tricep stretch

o Groin stretch

o Thigh stretch

o Child's pose

o Neck stretch

Notes:

-The superman exercise was performed on a half balance ball because we want to incorporate a couple balance activities into every workout so we will hopefully see a noticeable difference in our client's balance at the end of the semester.

After performing all the abdominal exercises, our client walked 2 laps around the indoor track before starting the wall sit and butt kicks.

For the cool down we actually walked 5 laps around the indoor track at a moderate pace at the request of our client so she would be able to catch her breath before finishing off with several static stretches.

[edit] Home Workout #4

Weekend of March 8-9th

Goal of Workout:

This workout will focus on improving the cardiovascular fitness of our client through utilizing a 30 minute cardio routine. This workout will strive to maintain an elevated heart rate through the use of continuous aerobic exercise of varying intensities.

Warm-Up:

• Brisk 10 minute walk on the treadmill at a speed of 3.0.

• 30 seconds of arm rotations.

• 30 seconds of forward leg swings with each leg.

• 30 seconds of backward leg swings with each leg.

Elliptical Interval Training (20 minutes of continuous exercise).

o Perform 2 minutes on level 5 to warm up.

o Perform 1 minute on level 8.