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[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.

Image:Arm rotations.jpg Image:Jumping jacks.jpg

Image:Highknees.png

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.

Image:pushups.jpg


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.

Image:Situptest.jpg


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.

Image:womens-push-up.jpg


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.


Image:Pushuptest.jpg


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.

Image:Stork.jpg

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.


Image:Vo2_norms_women_web.jpg


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.

Image:sit-and-reach.jpg Image:Sitreach.jpg


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).


Image:Goniometry.jpg


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

Image:Skinfold1.png Image:Skinfold2.png


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.

Image:Strecthes 1.png Image:Strecthes 2.png Image:Strecthes 3.png

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.

Image:Arm cicles.jpg


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

Image:legswing.jpg


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

Image:largestep.jpg


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.

Image:quad.jpg


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.

Image:Leggrab.jpg


Karaoke

Image:Kareoke.jpg


Circuit Workout

-2 sets

-Mountain Climber (30 seconds) Image:Mountin.jpg

-Sit-ups (30 seconds) Image:Full sit ups.jpg

-Tricep Dips (30 seconds) Image:Tricep dips.jpg


-Rest (60 seconds)


-Burpee's (30 seconds) Image:Burpees.jpg

-Wall sit (30 seconds) Image:Walllsit.jpg

-Plank (30 seconds) Image:Plank.jpg


-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.

Image:Tricep exrtensoon.jpg


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.

Image:Child.jpg

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.

Image:Prone.jpg

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.

Image:Cat1.jpg Image:Cat 2.jpg

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.


Image:Image-Elliptical.jpg

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

Image:Recumbent bike.jpg Image:Treadmill1.jpg

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.

Image:Stairmaster.jpg


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. .

Image:Regular crunches.jpg Image:Leg raises.jpg Image:Full situps with medicine ball.jpg


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

Image:Neck stretch.jpg

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

Image:Lungtwist.jpg


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

Image:Dumbfelxion.jpg


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

Image:Lateralshoulder.jpg


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


Image:Seated row.jpg

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


Image:Lat pull.jpg

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

Image:Gravv.jpg

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

Image:Leg pressees.jpg

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.

Image:Calf raises.jpg


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.

Image:Dorisflexion.jpg

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.

Image:Adductionn.jpg

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

Image:Abductionn.jpg


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)

Image:Dorisestretch.jpg -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

Image:Russian twists.jpg

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

Image:Shoulder shrugs.jpg

• Large Steps w/ Bent Knee - 40 yards

Image:Lunge with bent knee.jpg


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

Image:Pec flys.jpg

• Stairs - 30 seconds

Circuit Two - 2 sets

• Curls - 10 reps @ 10 lbs

Image:Bicep curls.jpg

• Triceps Pull-down - 10 reps @ 10 lbs

Image:Tricep pull downs.jpg

• Jog - 1 lap

Circuit 3 - 2 sets

• Dumbbell Bench Press - 10 reps @ 5 lbs

Image:Dumbbell bench press.jpg

• Dumbbell Incline Row - 10 reps @ 5 lbs

Image:Incline row.jpg

Circuit 4 - 2 sets

• Dumbbell Cuban Press - 10 reps @ 5 lbs

Image:dumb.jpg

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

Image:curls.jpg

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

Image:Fsf.jpg

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

Image:Legfelx.jpg

• 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.

Image:Lateral raises with side bend.jpg


Chest Flys

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

o 10-12 repetitions.

o 3 sets.

Image:Chest flys.jpg

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

Image:Bicycle crunches.jpg

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

Image:Superman.jpg


• 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

Image:Side twists.jpg


• Leg Raises with Partner

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

o Repetitions - 20.

Image:Leg raises with partner.jpg

• Wall Sit

o Duration - 1 minute.


Image:Wallsits.jpg


• 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.


Image:Butt flicks.jpg

• 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.

o Perform 1 minute on level 10.

o Perform 30 seconds on level 12.

o Perform 1 minute on level 10.

o Perform 1 minute on level 8.

o Perform 1 minute on level 10.

o Perform 30 seconds on level 12.

o Perform 1 minute on level 10.

o Perform 1 minute on level 8.

o Perform 1 minute on level 10.

o Perform 30 seconds on level 12.

o Perform 1 minute on level 10.

o Perform 1 minute on level 8.

o Perform 1 minute on level 10.

o Perform 30 seconds on level 12.

o Perform 1 minute on level 10.

o Perform 1 minute on level 8.

o Perform 3 minutes on level 5 to cool down.

Rowing (Erg) Machine

o Row 1 km (1000 m) in a target time of 5 minutes.

Image:Rowing.jpg

Circuit

o Bicycle crunches - 45 seconds

o Full sit-ups - 45 seconds

o Russian twists - 45 seconds

o Wall-sit - 90 seconds


Repeat circuit once!

Cool-Down:

o Perform 10 minutes on the recumbent bike at level 1.

o Static stretches including:

 Hip/Thigh Stretch

 Hamstring Stretch

 Groin Stretch

 Child's Pose

 Shoulder Stretch

 Neck Stretch

[edit] Workout #6

Date and Time: Thursday March 8, 2014 at 4:30 pm

Location: Brock University Zone Fitness Centre

Student Trainers: Greg Krysa and Bryan Pogue

Note: Client cancelled due to stomach illness.

[edit] Workout #7

Date and Time: Monday March 10th, 2014 at 4:30 pm

Location: Brock University Zone Fitness Center

Members: Michael Morrison and Caroline Kupka

Session Goal:

One of our smart goals is to improve our clients cardiovascular fitness. To achieve this goal, our client will perform over an hour of cardiovascular exercise. In addition, this workout will include a couple of 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.


Warm-Up

• Five minute walk on the treadmill on level 5.

• Leg Swings – 30 seconds per leg.

• Arm Rotations – 30 seconds per arm.

• Large Steps with two 5 pound dumbbells -50 yards.

• Calf raises on top of the stairs -20 reps, three sets

Image:Lungess.jpg

• Grape vine for 20 yards -2 sets

Image:Grapevine.jpg

• Resisted Dorsiflexion with resistance band- 20 reps on each leg


Cardiovascular Workout


•Elliptical Interval Training (10 minutes of continuous exercise).

o Perform 2 minutes on level 3.

o Perform 30 seconds on level 9.

o Perform 30 seconds on level 10.

o Perform 30 seconds on level 11.

o Perform 30 seconds on level 12.

o Perform 1 minute on level 5.

o Perform 30 seconds on level 9.

o Perform 30 seconds on level 10.

o Perform 30 seconds on level 11.

o Perform 30 seconds on level 12.

o Perform 1 minute on level 5.

o Perform 2 minutes on level 3.


• Rowing (Erg) Machine

o Row 800 metres in a target time of 5 minutes.


• Spin Class

o Participate in a high intensity spin class for forty five minutes.

Image:Spin class.jpg


Abdominal Workout

• Superman on half balance ball

o To complete this exercise we will be utilizing a half ball.

o Repetitions: 40

Image:Super.jpg

• Side Twists with medicine ball

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

o Repetitions: 40

• Wall Sit

o Duration - 2 minutes.

• Crunches on exercise ball

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

o Repetitions: 40

• Full sit ups with medicine ball

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

o Repetitions: 30.

• Leg Raises with partner

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

o Repetitions: 30.

• Side crunch on exercise ball

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

o Repetitions: 20 (on each side)

Image:Side.jpg

• Stork Stand

o 30 seconds on each leg.

o For the last 15 seconds, the client closed her eyes.

Cool Down

• Power walk two laps around the indoor track.

• Shoulder Stretch – arm against wall and rotate away from the wall with body.

• Shoulder/Triceps Stretch

• Neck Stretch

• Hamstring Stretch

• Calf Stretch

• Hip/ Thigh Stretch

• Cobra pose

• Child’s Pose

[edit] Workout #8

Date: Wednesday March 12th, 2014 @ 4:30 p.m.

Location: Brock University Zone Fitness Centre and Ian Beddis gymnasium

Student Trainers: Greg Krysa and Bryan Pogue

Note: Workout cancelled due to client's illness.

[edit] Workout #9

Date and Time: Monday March 24th, 2014 @ 4:30 p.m.

Location: Brock University Zone Fitness Centre

Student Trainers: Michael Morrison and Kayla Ward


Goals of Session:

The goals of today's session are to work towards improving our client's balance and cardiovascular fitness. To accomplish these goals, our workout includes a 20 minute boxing regimen that will work towards improving the cardiovascular and endurance fitness of our client by providing a high intensity, calorie-burning routine. The later portion of our workout will include several balance activities because 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.

Warm-Up:

• Perform 10 minutes on the recumbent bike at level 1.

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

• 30 seconds of forward leg swings with each leg.

• 30 seconds of backward leg swings with each leg.


Boxing Training:

To perform this portion of the workout, we will be utilizing a pair of boxing gloves and a pair of training focus pads. The client will wear the boxing gloves and one of the student trainers will wear the training focus pads to train the client.

• Combo 1

o Jab - Cross

• Combo 2

o Left Hook - Right Hook

• Combo 3

o Left Uppercut - Right Uppercut

• Combo 4

o Jab - Cross- Left Hook - Right Hook

• Combo 5

o Jab - Cross - Left Hook - Cross

• Combo 6

o Jab - Cross- Left Uppercut - Right Uppercut

Walk 2 laps at a steady pace around the indoor track.

Repeat Combos 1-6.

Walk 2 laps at a steady pace around the indoor track.

Repeat Combos 1-6.

Walk 2 laps at a steady pace around the indoor track.

Note: Each combo will be performed for 1 minute.

Image:Boxing girl.jpg


Balance Activities:

Standing Reaches

• To perform this exercise we will be placing several markers on the ground for our client to touch.

• 30 seconds per leg.

• 3 sets per leg.

Image:Standing reaches.jpg


Abdominals:

o Bicycle crunches - 45 seconds

o Full sit-ups with medicine ball - 1 minute

o Side twists with medicine ball - 1 minute

o Russian twists - 1 minute

o Leg raises - 45 seconds

o Wall Sit - 2 minutes

2 Sets were completed of each exercise


Cool-Down:

o Mild 10 minute walk on the treadmill at a speed of 2.5.

o Static stretches including:

 Hip/Thigh Stretch; Hamstring Stretch; Groin Stretch; Child's Pose; Shoulder Stretch; Neck Stretch.


Notes:

-Since our client was pushed for time today, the workout was modified.

-The warm-up consisted of a two lap power walk around the track as opposed to using the recumbent bike.

-The balance activities were not performed because our client chose to focus on the cardiovascular and abdominal portions of her workout because she had to leave the campus earlier than usual.

-The cool-down consisted of a two lap walk around the track as opposed to using the treadmill.

[edit] Home Workout #5

Date: Weekend of March 14-16

Goal of Session:

The goal of this workout was to increase our client’s cardiovascular fitness and improve her balance. These goals will be accomplished through the use of treadmill interval training and CORE stability using a medicine ball. The workout will also focus on her flexibility through the use of dynamic stretches.

Warm – Up

-10 minutes brisk walk on the treadmill at level 3.

-30 seconds of arm rotations – forwards and backwards.

-10 leg swings – both legs.

Cardiovascular Exercise

Treadmill Interval Training (20 minutes of continuous exercise).

o Perform 3 minutes on level 5 .

o Perform 1:30 minutes on level 9.

o Perform 0:30 minute on level 13.

o Perform 1:30 minutes on level 9.

o Perform 0:30 minutes on level 13.

o Perform 1:30 minutes on level 9.

o Perform 0:30 minutes on level 13.

o Perform 1:30 minutes on level 9.

o Perform 0:30 minutes on level 13.

o Perform 1:30 minutes on level 9.

o Perform 0:30 minutes on level 13.

o Perform 1:30 minutes on level 9.

o Perform 0:30 minutes on level 14.

o Perform 1:30 minute on level 9.

o Perform 0:30 minute on level 14.

o Perform 3 minutes on level 5 to cool down.


CORE circuit (2 sets)

Wall Sit – 2 minutes

Russian Twists – 20 per side

Bicycle Crunches – 1 minute

Leg Raises – 25 repetitions

Donkey Kicks – 20 repetitions per leg

Image:donkeykick.jpg

Plank – 1 minute


Cool Down

Static Stretches

o Neck Stretch

o Groin Stretch

o Cobra

o Standing Calf Stretch

o Child's Pose

[edit] Workout #10

Date: Thursday March 27th, 2014 @5:00 pm

Location: Outside Beddis Gymnasium and in The Zone at Brock University

Student Trainers: Greg Krysa & Bryan Pogue

Goal:

• The goal of this workout is to improve the clients balance and have an upper body workout that incorporates more than one plane of movement.

Warm Up:

• Jog three laps around the track while walking the corners

• Arm rotations 30 seconds both directions

• 30 seconds Side to side leg swings

• 30 seconds High knees with a twist of the upper body

Lower body Workout

Leg Extension (Quadriceps)

o To complete this exercise we will be utilizing the leg extension 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 10-12 repetitions.

o 3 sets


Leg Flexion (Hamstrings)

o To complete this exercise we will be utilizing the leg curl 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 10-12 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 10-12 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 10-12 repetitions.

o 3 sets

Criss-Cross Outer Thigh

o Lying on the floor, take legs straight up with band wrapped around feet. Criss-cross the bands and hold either side in the opposite hand. Squeeze the glutes to open the legs out to the sides as far as the client can.

o Using the Resistance bad as the load

o 10 repetitions.

o 3 sets

Image:crisscross.jpg

Leg Circles with Band

o The client lies on their back with their left leg extended on the mat and their right leg lifted toward the ceiling, with the exercise band wrapped around the arch of their right foot. The client holds both ends of the band in their right hand at chest level with their elbow bent. The client extends their left arm out to the side for balance. They engage their abs. The client slowly rotates their right foot counterclockwise, dipping down to the floor as they move their foot around in a circle.

o Using the resistance band

o 10 repetitions with each leg

o 3 sets

Image:legcirlceswithband.jpg

Outer Thigh workout with half squat

o The client begins standing with feet directly underneath their hips, and squat about halfway down. The client takes a step sideways to the right as far as they can. To fully activate the muscle, be sure to step onto your heel, rather than their toes. Actively resist the pull of the exercise band as they bring their left leg slowly toward their right, returning to the starting position.

o Using resistance band between legs

o 10 repetitions

o 3 sets

Image:Outerthigh.jpg

Upper Body Workout:

Tricep extension using free weight

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

o 12-14 repetitions.

o 3 sets.

Bicep curl using free weight

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

o 12-14 repetitions.

o 3 sets.

Image:bicepcurl.jpg

Bench press using free weight on ball

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

o 8-10 Repetitions.

o 3 sets.

Image:benchpress.jpg

Seated row machine

o To complete this exercise we will be utilizing the seated row machine with the weight set at 30lbs.

o 15 repetitions.

o 3 sets.

Wall Push ups

o To complete this workout the client will do a modification of a normal push up. The client will stand about a meter away from the wall and place both hands on the wall, the client will then lean towards the wall, when this is completed they push themselves back to the starting position.

o 20 repetitions

o 3 sets

Image:wallpushup.jpg


Medicine ball squat to wall throw

o To complete this workout a 5 pound medicine ball will be utilized. The client starts with feet shoulder width apart, and ball at chest standing arms length away from the wall. The client makes a half squat motion downwards, and on the upward movement releases the ball upwards and towards the wall so that it bounces and comes back. The client receives the ball and goes back into the half squat and repeats the movement.

o 10 repetitions

o 3 sets

Image:medicineball.jpg

Balance Workout:

Star balance test

o To complete this exercise the client will face one direction and balance on one leg at the center of the star on the ground. The client will then reach out along the lines as far as they can. The client repeats this for the different lines taped on the floor.

o 3 sets

Image:Starbalance.jpg

Core circles with a medicine ball

o A 2 pound medicine ball will be used

o 30 seconds

o 3 sets

Image:Corecircles.jpg


Ankle balance reach

o To complete this exercise the client will stand on one foot and do semi-circles starting from the front of the body and moving towards the back of the body.

o 10 to right

o 10 to left

o 3 sets

Image:anklebalance.jpg

Dynamic ball toss (Tossing side to side to change balance)

o To complete this activity the client will be thrown a ball and must move side to side in order to catch and then throw the ball back to the practitioner. A 2 pound medicine ball will be used to complete this exercise. o 20 tosses

o 3 sets

Image:Balltoss.jpg

Stork balance test

o To complete this exercise the client will balance on one leg with the other placed on her calf with knee outwards from the body.

o 30 seconds on each leg with eyes open.

o 30 seconds on each leg with eyes closed.

o 15 seconds on toes while on one leg, alternating between legs

o 2 sets

Note: The balance exercises will be done in a circuit format.


Cool Down

o Perform 10 minutes on the recumbent bike at level 1.

Static Stretches

o Neck Stretch

o Groin Stretch

o Cobra

o Standing Calf Stretch

o Child's Pose


Notes: Debbie did not complete the last set of the arm workout due to muscle soreness from the home workout from the weekend. Client was not able to do the wall throw with a squat, so we modified it to remove the squat portion of the exercise.

[edit] Final Assessment

Date: Tuesday, April 1st, 2014 @ 5:00 p.m.

Location: Brock University Zone Fitness Centre

Student Trainers: Greg Krysa, Bryan Pogue, Michael Morrison, & Kayla Ward

Warm- Up:

1. Power walk one lap around the indoor track.

2. Arm circles (forward and backwards).

3. 30 seconds of high knees.

4. 30 seconds of butt kicks.

5. 20 hip rotations.

Fitness Tests

Muscle Endurance Assessment

One-Minute Sit-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.

Our client was able to complete 26 sit ups in one minute. Therefore, based on her score and age, she received a "good" rating for this test.

Image:Pushups.jpg

One-Minute Push-Up Test:

For the one minute push-up test, our client knelt on the floor while placing her hands on both sides of her chest and maintaining 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 was able to complete 35 push-ups in one minute. Therefore, based on her score and age, she received an "excellent" rating for this test.

Balance Assessment

The Stork Balance test was used to assess the balance of the client with their foot flat on the floor. 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 their balance before the test began. Once the client was ready, we started timing once she placed the foot of the non-supporting leg on the inside of the supporting leg. The time was 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 leg, or the heel supporting foot touches the floor.

Our client completed one attempt on each leg for the Stork Balance Test. She scored an average time of 2.15 minutes on her right leg and an average of 1.51 minutes 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.

Image:Stork.jpg

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 = 170 lbs

Age = 48 years old

Gender = Female = 0

Time = 15 minutes and 52 seconds

Heart Rate (HR) = 128 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 bpm) - Resting HR (72 bpm)

= 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)

Therefore, target heart rate = 132 bpm - 153 bpm

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 170 lbs) - (3.265 x 15.52 mins) - (0.156 x 128 bpm)

VO2 = 36.77 mL/Kg/min

Based upon our estimated VO2max score for our client of 36.77 ml/kg/min, she received a 'good' score based upon the norms for her age group.


Image:Vo2 norms women web.jpg

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 -2.0 cm. Based upon the norms for her age group, she received a 'fair' score on the sit and reach test.

Image:Sit-and-reach.jpg

Goniometry:

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).

Image:Chart.jpg


Body Composition:

Clients Weight: 170 lbs

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

-The skinfold was completed to measure body fat at Bicep, Tricep , Iliac Crest, and Abdominal. These are the areas our client would like to target most.

Initial Skin Fold Measurements:

Biceps - 6 mm

Triceps - 11 mm

Iliac Crest - 11 mm

Abdominals - 12 mm

Lunges:

At the initial assessment, our client was unable to perform one proper lunge. However, at the final assessment our client was able to perform four complete consecutive lunges.

Image:Lunges.jpg

Notes:

-As the results illustrate, our client improved on all her fitness tests.

-The greatest accomplishments seen today were in the muscular endurance tests; the balance test; and the lunge examination.

- We are happy to note that by incorporating balance activities into every workout and lunges into most warm-up routines, our client surpassed all our final assessment goals in these areas.

- Our client also informed us that after completing all the fitness tests she was feeling more energized than she had during the initial assessment, specifically with the Rockport walking test.

[edit] Final Consultation

Date & Time: Tuesday April, 8th, 2014 @ 11:00 a.m.

Group Members Present: Caroline Kupka & Kayla Ward

We had originally planned for our group to meet for dinner with our client the night before. However, due to our client having an unexpected family emergency, our dinner was cancelled so the rescheduled meeting unfortunately only allowed for two group members to be present.

During the final consultation, we presented our client with her final assessment results and informed her that she had improved on all her fitness tests. She responded by saying she felt much more energized and healthier while completing her final fitness tests as opposed to her initial fitness tests.

Our client went on to explain that although she was unhappy she had to cancel many workouts due to illnesses this semester she felt that when we were able to train her, we pushed her hard and made the workouts challenging yet enjoyable. She also appreciated how we custom tailored the workouts based on her health status for that particular day. She also commented that she found our group to be very educational and informative as we were continuously teaching her why the exercises we chose to do are the most beneficial for her.

Our client also noted that she appreciated how we would demonstrate new exercises to her before asking her to perform them and we made working out as enjoyable as possible as we kept her smiling and laughing each week. She also enjoyed being introduced to non-traditional forms of exercise such as kickboxing. She and her husband are planning to purchase their own boxing equipment to use at home. As a group, we met all of our client's goals and expectations and she found all our different strategies towards motivating her to be perfect for her.

The final consultation concluded with a group hug and farewell wishes.

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