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From PEKN4P22 FWD03 2013 Group 08
Group 8 Members: Brittany Foote, Matt Downs, Katie Murphy, Julia D'Angelo and Bryan Streich.
[edit] Initial Client Consultation
The initial consultation took place on January 23rd, 2014 from 3:30-4:00pm in our clients office with group members Brittany, Katie, Bryan, Matt, and Julia.
Lifestyle Questions
Name: _________________________ Age:_______ (to calculate target heart rates)
1. What is your current physical activity level?
2. Do you have any hobbies or interests that involve physical activity?
3. What are your fitness goals?
4. What is your current occupation?
5. Do you sit for any extended periods of time in your occupation? If so, how long?
6. Have you ever participated in a training program before? If so how long ago?
7. What did you like about the program? What did you not like about the program?
8. What is your weekly availability like and do you prefer to exercise in the morning or evening?
9. How many times a week would you like to exercise and for how long?
10. What are you current feelings towards exercising?
In case of last minute cancellation the best way to inform the group would be to call or text this number below:
PAR-Q
1. Has your doctor ever told you that you have a heart condition and need doctor approval before participating in physical activity?
2. Have you ever felt any chest pains while previously participating in physical activity?
3. Do you ever lose consciousness or lose your balance because of dizziness?
4. Have you ever experienced a problem in any of your joints or bones that has been worsened by exercise?
5. Have you ever been diagnosed with any medical conditions that could impact your training? If yes, please explain:
6. Do you have any previous injuries or health conditions that could impact your participation in training? If yes, please explain:
8. Have you had any recent surgeries that could impact your ability to exercise? If yes, please explain:
9. Are you currently on any doctor prescribed medications that could influence your ability to exercise? If yes, please explain:
10. Do you know of any reasons why you should not participate in physical activity? If yes, please explain:
[edit] Client Assessment
The client assessment took place on February 4th from 1:00 - 2:00pm in the Zone. The group members who attended the assessment session were Julia, Matt and Bryan.
At the very beginning of the assessment we gathered the following information from our client:
Weight: 173.2 lbs
Height: 5 foot 7
Resting Heart Rate: 80 bpm
We used these values to calculate her beginning BMI ranking. We wanted to gather this information so that we can use it as a comparative value at the end of our training program. Resting heart rate will be used in conjunction with the Karvonen formula to determine target heart rates during aerobic exercise.
BMI: 27.1 which is categorized as over weight
Cardio Assessment: Rockport Walking Test
We chose a Rockport Walking test because our client told us that she does little cardio and has poor coordination when it comes to aerobic exercises. We felt the Rockport test was simple enough that our client can walk at a fast but comfortable speed, while focusing on her cardiovascular state. In this test our client walked as fast as she could without running, for one mile at a brisk pace on the track (8 laps). Immediately after the test we took our clients heart rate. From this heart rate data we were able to calculate an estimated VO2 max, which we compared to normative values in the textbook. The normative values will gave us and the client an idea of her cardiovascular abilities and aided us in the development of our future program.
Heart Rate: 128 Time: 16 minutes and 14 seconds
Prediction Formula using Rockport results:
Relative VO2 max (ml/kg/min) = 132.853-(0.0769xBW)-(0.3877x age)+(6.315x gender) - (3.2649 x time) - (0.1565 x HR)
= 132.853-(0.0769x171.2)-(0.3877x 52)+(6.315x 0) - (3.2649 x 16.233) - (0.1565 x 128)
= 132.853-13.16528-20.1604+0-52.989327-20.032
= 26.505993 mL/kg/min
The results from the Rockport test showed that our client was in the 30th percentile for VO2 max and her time of 16 minutes and 14 seconds was fair.
In this equation: gender = 1 for males and 0 for females, age in years, time is 1.0 mile walk time in minutes to two decimal places, BW is body weight in pounds, and HR is heart rate at the end of the mile walk in beats per minute.
Flexibility/ Balance: Functional Movement Screen (FMS)
The three FMS movements we will have the client complete are the:
In-Line lunge
Scoring for this exercise:
0-any pain is felt
1-any loss of balance is noted
2-dowel does not remain vertical, dowel loses any points of contact, knee does not touch board directly behind front heel, dowel and feet do not remain in sagittal plane, movement noted in torso
3-dowel contacts maintained, dowel remains vertical, no torso movement noted, dowel and feet remain in sagittal plane, knee touches board behind heel of front foot
When our client completed the inline lunge her score was a 1.
Rotary Stability Test
Scoring for this exercise is:
0-any pain is felt
1-unable to perform correct diagonal repetition
2-able to perform correct diagonal repetition
3-able to perform correct unilateral repetition
When our client completed the rotary stability test her score was a 2.
Shoulder Mobility Test
Before we completed the shoulder mobility test the shoulder impingement test had to be performed. In the shoulder impingement test the client performs shoulder flexion to 90 degrees, then horizontal adduction and arm flexion to touch the opposite shoulder to test for shoulder pathology. If there is pain with this the shoulder mobility test will not be conducted. The shoulder mobility test is:
Scoring for this exercise:
0-any pain is felt
1-fists are not within 1.5 times the hand length
2-fists within 1.5 times the hand length
3-fists within 1 hand length
When our client completed the shoulder mobility test she scored a 2 on the left side, and a 3 on the right side.
All scoring information from [1]
Muscle Strength/Endurance
To test our client's strength we had her participate in three different strength tests that we could combine to give us an overall idea of her strength levels and endurance. The tests include:
Leg Strength: to test our client's leg strength we had her complete a wall sit test. In this test she rested her back against the wall with her knees at 90 degrees as if she were sitting in a chair. We had her begin the wall sit and hold it for as long as she could, recording the time when she was no longer able to hold it anymore. We chose this test to get an idea of our client's leg strength so that we could compare to her time at the end of the program, as well as gather baseline data about her strength.
Our client completed the wall sit for 41 seconds. When comparing this to norms of our clients age she scored average in the 35-45 second range.
Core Strength: to test our client's core strength we had her complete a plank test. The plank test involved the client holding herself up on her forearms and toes, prone to the ground. Her back was to stay parallel to the floor, as seen in the photo below. We had our client hold the plank until she was unable to anymore or until fatigue lead her to break her form. Then we recorded her time to compare to later in the program.
Our client completed the plank test for 28 seconds. When comparing this to other numbers we found that she fell in the weak range for plank.
Arm Strength: to test our client's arm strength we had her complete a flexed arm hang. For this test we had the client gripping the chin up bar, so that her arms were in flexion and her body was sitting with the bar just below the chin. The client will held this position until she was unable to anymore and the time was recorded.
Our client completed the flexed arm hang for 1 second. When comparing this to other normative tables, we found that she is very weak for the flexed arm hang.
[edit] SMART Goals
Cardiovascular Goal
For our cardiovascular SMART goal we hope that our client will be able to shave two minutes off of the time she scored in the Rockport test. In the initial assessment our client scored fair in her time in comparison to normative values. She scored in the fair range but was very close to being in the below average category. If our client was able to perform her final Rockport test two minutes faster than her first one she would advance into the high average category. We feel as though this is a realistic goal because our client currently does no cardio exercise at all. We think that performing cardio workouts twice a week for at least 15 minutes during the duration of our program will allow her to have the capacity to complete the Rockport test in a better time. Our client also stated that she is willing to start trying the cardio classes held by Brock if she feels her coordination and confidence begin to increase over the course of the training program and we believe that these classes, along with aerobic training twice weekly for at least 15 minutes in our program will help our client reach this goal.
Strength Goal
For our upper body SMART goal we are hoping that the client will improve her time in the flexed arm hang because she scored in the weak or poor range when comparing her score to normative values. In order to accomplish this goal we will have the client participate in at least one upper body strength training session per week. This session will include work on the back, chest, biceps, triceps and shoulders and will involve a variety of workouts. Our goal is to have her complete lower weight high repetition exercises in the sessions to increase her strength and endurance. Our client also attends a strength training class every Wednesday and we believe that the combination of this class, along with our upper body sessions at least once a week will help our client accomplish this goal.
For our lower body strength SMART goal we want our client to be able to fall in the good range for wall sit, which is between 45-60 seconds. Our client scored average in the initial assessment so we feel as though this is a realistic goal that she could accomplish as she follows the training program. In order to achieve this goal we will work on our clients lower body strength at least once a week throughout the duration of the program. The lower body exercises will include machine and body weight exercises that will be low weight and high repetition to build strength and endurance. In order to see if the client reaches this goal we are going to have her participate in the wall sit test at the end of the program and see what her time is and if she progressed into the good category. We will work on our clients lower body strength throughout the whole duration of the program so we believe achieving this goal will take the full 6 weeks, but that it can be accomplished.
Flexibility Goal
Our flexibility SMART goal for our client involves her increasing her score in the sit and reach test that we did in the initial assessment. In the initial assessment with our client she scored 47cm in the sit and reach test. When comparing this to the comparative data in the book we discovered that our client scored in the 70th percentile for her age group, which is a fairly strong score and indicates that she has fairly good flexibility. We are hoping that after competing our program, which will involve flexibility training, our client will increase her sit and reach distance to about 50.5cm so that she will fall in the 80th percentile category. We will include flexibility training at the end of all of our workouts with our client so she will be exposed to flexibility training at least twice a week during the duration of our program. This flexibility training will mostly include static stretches for the whole body, and each will be held for at least 30 seconds to produce maximal results. We believe that participating in these static stretches twice a week, along with the activity the client gets in her yoga class that she does every Monday, will allow our client to reach this flexibility goal.
Balance Goal
Our balance SMART goal is for our client to to improve her score in the balance test we conducted in the first training session. After comparing our client's score to normative values we learned that she was in the 90th percentile for her age group. Considering the fact that there is little room for improvement because her scores were so high, we will aim to get her score just a bit better. We are hoping that our client will improve so that she gets fewer than 5 points added to her score during the test. Our goal is to end up with about 2-3 points maximum, where she would remain in the 90th percentile. Our training program will allow our client to improve her balance each session through practice in static and dynamic stretching and overall increases in strength and bodily awareness. The client also participates in one yoga class weekly and we feel that the combination of this class along with exposure to balance activities in our program will allow our client to reach this SMART goal. We will not focus a lot of time or attention in our program to balance because her initial results were strong but we do believe it is important and believe that it will improve through various aspects implemented in the program.
[edit] First Training Session
The first training session took place on Tuesday February, 11th, 2014 from 12:00-1:00pm and the group members who attended it were Katie and Brittany.
The goal of this training session was to finish up the last couple assessment tests that we need to perform with the client and have her complete her first aerobic workout, an interval training session on the stationary bike.
Measurements
To begin the training session there were a couple things that we wanted to fix and review from our initial assessment session. Our client had wanted to measure the circumference of her waist and arms prior to beginning training but the Cage did not have appropriate equipment, so we brought some so we could do this in the first sessions. We gathered the following information:
Waist: 95cm
Right Arm: 29cm
Left Arm: 31cm
Warm Up
Will have the client perform 2-3 laps of the track at a brisk walk to get her heart rate up. Then we lead the client through the following dynamic stretches:
10 on each side of walking ankle pulls.
10 reps each leg of walking lunge with over head reach to warm up and stretch lower body and trunk
10 reps each leg of the "pick up the grass" stretch to stretch posterior chain
10 reps of side-step lunges (lateral lunges)
60 seconds of arm circles to warm up the clients upper body
Sit and Reach Test
Due to an oversight, the sit and reach test was not conducted the same way in which the normative values were arrived at and so we chose to redo it in order to be able to compare to the tables of norms. The normative tables measure so that when the client is in the seated position, they reach the measuring tape with their hands and that is where the zero should be set. They then reach as far as they can by flexing at the hip and trunk, and the difference is their score. The initial test was not conducted in exactly this manner and so the test results are probably invalid to compare to normative tables.
Sit and Reach Measurement: 47cm
Balance Test
Following these measurements we wanted to perform a balance test with our client because we had not done one in the assessment session. For the balance assessment we chose to use the Balance Error Scoring System (BESS). Normative values have been established, and the task corresponds to demands of activities of daily living. The test is performed by assuming the following positions for 20 seconds each. Subjects hold each position: tandem stance (dominant foot in front of non dominant foot), single leg stance (on non dominant foot). Eyes are closed throughout the testing positions and hands are held on the hips. Subjects are told to maintain the position and if they loose their balance, to get back in position as fast as possible. Client is assigned points based on performance: one point is assigned for each of the errors: lifting the hands off the hips; opening the eyes; stepping, stumbling, or falling; remaining out of the test position for five seconds; moving the hip into more than 30° of hip flexion or abduction; or lifting the forefoot or heel from the ground. An 10 is the maximum score. The score for all six positions is then added and compared to normative values.
The results for the balance test were as follows:
On ground:
Stance 1: N/A
Stance 2: N/A
Stance 3: N/A
On Mat:
Stance 1: N/A
Stance 2: IIIII - in this part the client opened her eyes, took her hands off her hips and dropped foot to the ground two times
Stance 3: N/A
TOTAL: 5
Aerobic Training
For the aerobic conditioning aspect of this session we led the client through interval training on the stationary bike. The intervals consisted of the following:
Interval 1: Two minutes with a resistance of 10 working her hardest
Interval 2: 1 minute rest with resistance of 4
Interval 3: Two minutes with a resistance of 13 working her hardest
Interval 4: One minute rest with a resistance of 4
These four intervals were repeated three times for a total aerobic training time of about 18 minutes.
Cool Down
Next, we led the client through a short cool down so that we could lower the client's heart rate after the interval training. The cool down was also completed on the stationary bike and consisted of 3 minutes of cycling at a resistance of 1.
Static Stretching
The final component of this session will be a static stretching component. We lead the client through the following static stretches, which were all held for 30 seconds (on both sides if applicable):
- Ankle Pulls
- Hamstring Stretch
- Glute Stretch
- Butterfly Stretch
NOTES: Client struggled while working on the bike at level 13, though she did complete the interval. Client scored well in the balance test yet we felt she was very off balance during the beginning dynamic stretches.
[edit] Second Training Session
The second training session with our client took place on Thursday February 13th, from 1:00-2:00 and the group members present were Bryan, Matt and Julia.
The purpose of this training session was to introduce the client to some upper body resistance training exercises and have her complete an aerobic workout using intervals on the treadmill.
Warm Up 5 minutes brisk walking. Dynamic stretches consisting of: 10 reps each side of ankle pull, 10 reps each side overhead lunge, 10 reps each side of "pick up the grass", 10 reps each side of lateral lunges, and 60 seconds of arm circles.
Upper Body Workout
A1 Dumbell Chest Press on Flat Bench
A2 Dumbell Row On Flat Bench
The Dumbell Chest Press and the Dumbell Row were integrated into a superset. The client did 3 sets of 10 repetitions for both exercises using the following weight:
Set 1: 7.5 lbs
Set 2: 10 lbs
Set 3: 12.5 lbs
B1 Dumbell Shoulder Press on Flat Bench
Set 1: 5 lbs x 10 repetitions
Set 2: 5 lbs x 10 repetitions
Set 3: 5 lbs x 10 repetitions
B2 Dumbell Bicep Curl
Set 1: 5 lbs x 10 repetitions
Set 2: 7.5 lbs x 10 repetitions
Set 3: 7.5 lbs x 10 repetitions
The Dumbell Shoulder Press and the Dumbell Bicep Curl were integrated into a superset. The client did 3 sets of 10 repetitions for both exercises using weights listed above.
C1 Tricep Pushdown with rope
Set 1: 15 lbs x 10 repetitions
Set 2: 20 lbs x 10 repetitions
Set 3: 20 lbs x 10 repetitions
C2 Lat Pulldown
Set 1: 20 lbs x 10 repetitions
Set 2: 30 lbs x 10 repetitions
Set 3: 30 lbs x 10 repetitions
The Tricep Pushdown and the Lat Pulldown were integrated into a superset. The client did 3 sets of 10 repetitions for both exercises using weights listed above.
All exercise pairs are performed back to back (ie. A1 then A2, then rest). Today was used to establish 10 rep maximums for each lift to aid in our future training prescription and also to allow our client to learn to use these machines/perform the necessary exercises.
Cool Down
Client performed 5 minutes of low resistance aerobics on the stationary bike to lower the heart rate back to resting rates.
Static Stretching
All stretches were held for 30 seconds bilaterally.
-Overhead triceps stretch
-Cross Chest Shoulder Stretch
-Lat Stretch
-Pectoral Stretch
-Shoulder Stretch (Active Assisted)
Notes
- Initially, we were going to have the client perform the dumbell chest press, the dumbell row and the dumbell shoulder press on an exercise ball. However, she told us that she preferred using a flat bench for these exercises because she experiences using dumbells on exercise balls during her weekly exercise class. She was able to lift greater weight using the bench because the core muscles do not have to be as active. - We were not able to fit in the interval training on the treadmill because we ran out of time after the upper body workout so it can be moved to next session.
[edit] Third Training Session
Third training session with our client took place over the reading week. We created the following workout for her to complete at her home on the Tuesday February 18th, 2014.
The purpose of the third training session was to show the client some of the exercises she is able to complete at home with minimal equipment by having her follow a core and aerobic training workout that we put together for her.
Warm Up
The client will perform the following warm up exercises and then repeat the circuit twice:
- Complete 40 jumping jacks
- Bilateral Alternating Stationary Lunge
- 10 Burpees
- Stationary "Pick Up the Grass" Stretch
Core Training
Client will perform the following core exercises and repeat the whole circuit twice:
- Hip Hike: 20 seconds up, 10 seconds down 3x for a total of 1 minute of work
- Squat: 2 sets of 15 with 30 second break in between
- Superman with alternating arm and leg lifts: 15 lifts per side
- Modified Push-Up: Two sets of 10 with 30 second break
- Crunches: Two sets of 15 with 30 second break
Aerobic Training
The client will complete 25 minutes of interval training on the elliptical machine in her home. The percentages are the intensity the client should be working at in comparison to her target heart rate of 167 bpm. The intervals will be as follows:
- Two minutes at 60% of maximum (around 100 bpm)
- One minute of rest at about 50% of maximum (near resting HR of 80)
- Two minute interval at 70-80% of maximum (round 140 bpm)
- One minute interval at 50% of maximum (near resting HR of 80)
Complete these intervals four times on the elliptical machine.
Cool Down
The cool down will also take place on the elliptical machine. This will consist of three minutes on the elliptical machine at about 20% of clients maximum.
Static Stretching
The final aspect of the workout will be a static stretching session involving stretches from the previous workout sessions. Each of the following should be held for 30 seconds bilaterally:
- Ankle Pulls
- Hamstring Stretch
- Glute Stretch
- Butterfly Stretch
- Shoulder Stretch
- Tricep Stretch
[edit] Fourth Training Session
The fourth training session also took place over reading week. We created a workout for her to complete on Thursday February 20th, 2014 at the Zone on her lunch break (either 12-1 or 1-2).
The purpose of this training session was for the client to work on improving muscular strength and endurance, as well as aerobic conditioning and flexibility.
Warm Up
The warmup was to walk 3 laps on the track, then perform a dynamic stretching routine consisting of:
- 10 reps of walking lunges
- 10 reps of lateral lunges to each side
- arm circles for 60 seconds
- pick up the grass stretch for 10 reps on each leg.
Strength Training
The upper body resistance training consists of the following exercises which are to each be performed for 3 sets of 12 repetitions. Each are to be performed back to back with 30 seconds rest between each set. The resistance training workout was a circuit to be completed two times composed of:
- Dumbbell chest press with 8lb dumbbells
- Dumbbell row with 8lb dumbbells
- Shoulder press with 8lb dumbbells
- Bicep curls with 10lb dumbbells
- Lat pulldown at 40lbs
- Triceps pushdowns at 20lbs
Aerobic Training
The following aerobic circuit is to be performed on a stationary bike. All high intensity intervals are to be performed at a level of 12 to reach max heart rate near 170 bpm and all resting intervals are to be performed at a level of 4:
- 5 minutes warm up at level 4
- 1 minute high intensity
- 1 minute rest
- 2 minutes high intensity
- 1 minute rest
- 3 minutes high intensity
- 1 minute rest
- 4 minutes high intensity
- 4 minutes rest
- Then 10 minutes at level 8 (moderate intensity)
Cool Down
Complete two minutes at level 3 on the stationary bike and then complete the following static stretches, which should each be held for 30 seconds bilaterally where necessary::
- Ankle Pulls
- Hamstring Stretch
- Glute Stretch
- Butterfly Stretch
- Shoulder Stretch
- Tricep Stretch
[edit] Fifth Training Session
The fifth training session took place on Feb. 25th, 2014 from 12:00-1:00pm in the Zone and the group members present were Katie and Brittany.
The purpose of this training session was to introduce the client to some lower body resistance training exercises and have her complete an aerobic interval training workout on the treadmill.
Warm Up
To begin the warm up the client will perform 3 laps of the track at a brisk pace.
Dynamic Stretching
Each of the following stretches will be repeated two times.
- Walking pick up the grass to line and back
- 40 jumping jacks
- Walking bilateral lunges to line and back
- 8 Burpees
- Walking Ankle Pulls to line and back
Strength Training
Lower Extremity Training
Free body squats
- 3 sets 12 reps
Leg press:
- Set 1: 12 reps at 80lbs
- Set 2: 12 reps at 100lbs
- Set 3: 10 reps at 100lbs
Leg Adductor
- Set 1: 12 reps at 60lbs
- Set 2: 12 reps at 70lbs
- Set 3: 10 reps at 70lbs
Leg Abductor
- Set 1: 12 reps at 60lbs
- Set 2: 12 reps at 70lbs
- Set 3: 10 reps at 70lbs
Aerobic Training
Interval Training
The client performed the following intervals on the treadmill three times each for a total workout of about 18 minutes. All were completed at an incline of 2.5.
- One minute at speed of 2
- Two minutes at speed of 3
- One minute at speed of 2
- Two minutes at speed of 3.5
x3
Cool Down
- For the cool down the client performed three minutes of walking on the treadmill at a speed of 2 and incline of 0.
Static Stretching
Each of the following stretches should be held for 30 seconds bilaterally where necessary:
- Hamstring stretch
- Quadriceps stretch (Ankle pull)
- Glute stretch
- Butterfly stretch
NOTES: client found the treadmill workout easier than the one completed on the bike. Is hoping for a more intense one next time so possibly increase incline to 3 or 3.5 for duration of workout.
[edit] Sixth Training Session
The sixth training session took place on February 27th, 2014 from 1:00-2:00pm in the Zone and the group members present were Julia and Matt.
The purpose of this training session was to perform some new upper body resistance training exercises with the client to begin to build upper body strength, as well as have her complete a second interval training workout on the treadmill to begin improving her aerobic capacity.
Warm Up
- Walk 4 times around the track at a brisk pace
Dynamic Stretching
- Walking ankle pulls 10 per side
- Side shuffles down the straight part of the track, then back the other way
- 10 high knees per leg
- 10 butt kicks per leg
Strength Training
Upper Extremity Training
1. Superset dumbbell chest press and dumbbell row on flat bench
- Set 1: 12.5 lbs. x 12 reps.
- Set 2: 15 lbs. x 12 reps.
- Set 3: 15 lbs. x 12 reps.
2. Superset dumbbell shoulder press and dumbbell bicep curl
- A) Shoulder press
- Set 1: 7.5 lbs. x 12 reps.
- Set 2: 7.5 lbs. x 12 reps.
- Set 3: 7.5 lbs. x 12 reps.
- B) Bicep curl
- Set 1: 10 lbs. x 12 reps.
- Set 2: 10 lbs. x 12 reps.
- Set 3: 10 lbs. x 12 reps.
3. Superset tricep dips and lat pull-down
- A) Tricep dips on bench
- Set 1: Body weight x 10 reps.
- Set 2: Body weight x 10 reps.
- Set 3: Body weight x 10 reps.
- B) Lat pull-down
- Set 1: 30 lbs. x 12 reps.
- Set 2: 50 lbs. x 12 reps.
- Set 3: 50 lbs. x 12 reps.
Aerobic Training
Intervals
- Treadmill at an incline of 3.5
- Client performed intervals on treadmill for a total of 16 minutes
- 1:00 - speed of 2
- 2:30 - speed of 3
- 1:30 - speed of 2
- 2:30 - speed of 4
- This circuit is repeated twice
Cool Down
- Client performed 5 minutes of low intensity cycling on the stationary bike
Static Stretching
- All stretches were held for 30 seconds for both arms
- 1. Overhead tricep stretch
- 2. Cross chest shoulder stretch
- 3. Pectoral stretch
- 4. Arm circles (15 each way / arm)
Notes
Instead of using the tricep pull-down machine, client performed body weight dips instead. Due to the client attending an exercise class earlier in the week, she did not perform the aerobic training part of the session. She informed us that she wanted to incorporate a core workout in the next session.
[edit] Seventh Training Session
The seventh training session took place on March 4th, 2014 from 12:00 - 1:00pm in the Zone and the group members present were Katie and Brittany.
The purpose of this training session was to introduce the client to some more core strength training exercises and lower body resistance exercises and to complete an aerobic interval workout on the stationary bike.
Warm Up
To begin the warm-up the client skipped with a skipping rope for one minute, then had a one minute break and then skipped for another minute.
The client performed the following dynamic stretches before beginning the workout:
- Walking pick up the grass to line and back
- 30 jumping jacks
- Walking bilateral lunges to line and back
- 8 Burpees
- Walking Ankle Pulls to line and back
Strength Training
Core
The client completed the following core exercises and repeated the whole circuit twice:
- Core Crunch Machine: 3 sets of 12 repetitions at 80lbs
- Hip Hike: 20 seconds up, 10 seconds down 3x for a total of 1 minute of work
- Body Squat: 3 sets of 15 with 20 second break in between
- Superman with alternating arm and leg lifts: 15 lifts per side
- Modified Push-Up: Two sets of 10 with 30 second break
- Plank: hold for 30 seconds, rest for 15 2x
Lower Body
Leg press:
- Set 1: 12 reps at 80lbs
- Set 2: 12 reps at 100lbs
- Set 3: 10 reps at 100lbs
Leg Adductor
- Set 1: 12 reps at 60lbs
- Set 2: 12 reps at 70lbs
- Set 3: 10 reps at 70lbs
Leg Abductor
- Set 1: 12 reps at 60lbs
- Set 2: 12 reps at 70lbs
- Set 3: 10 reps at 70lbs
Aerobic Training
The client completed the following interval circuit on the stationary bike. We made sure the client reached a max heart rate of at least 167 bpm during the high intensity intervals and she often surpassed this maximum:
Interval 1: Two minutes with a resistance of 10 working her hardest
Interval 2: 1 minute rest with resistance of 4
Interval 3: Two minutes with a resistance of 13 working her hardest
Interval 4: One minute rest with a resistance of 4
These four intervals were repeated three times for a total aerobic training time of about 18 minutes.
Cool Down
For the cool down in this workout the client completed three minutes on the elliptical trainer at a resistance of two.
Static Stretching
Each of the following stretches should be held for 30 seconds bilaterally where necessary:
- Hamstring stretch
- Quadriceps stretch (Ankle pull)
- Glute stretch
- Butterfly stretch
Notes
Ran short on time and did not make it to lower body resistance training. Client wants to continue adding core workouts into our weekly schedule.
[edit] Eighth Training Session
This training session took place on Thursday March 6th, 2014 from 1:00 - 2:00pm in the Zone and the group members present were Matt, Julia and Bryan.
The purpose of this training session was to introduce the client to some lower body free weight exercises to promote the development of the stabilizer muscles.
Eighth training session:
Warm Up
- The client walked up and down the stairs located beside the track for a total of 10 times
Dynamic Stretching
- Ankle pulls 10 times each leg along straight part of track
- Knee holds 10 times each leg along straight part of track
- Walking lunges 5 times each leg along straight part of track
Lower Body Workout
1. Superset forward lunges with dumbells and calf raises on step with dumbells
A) Forward lunges
Set 1: Five lunges per leg holding 10 lbs. dumbells
Set 2: Five lunges per leg holding 10 lbs. dumbells
Set 3: Five lunges per leg holding 15 lbs. dumbells
B) Calf raises
Set 1: 10 lbs. / hand x 12 reps.
Set 2: 10 lbs. / hand x 12 reps.
Set 3: 15 lbs. / hand x 10 reps.
2. Superset squats on Bosu ball and step ups with dumbells
A) Squats
Perform 3 sets of 10 body weight squats
B) Step ups
Set 1: 10 lbs. / hand x 12 reps.
Set 2: 10 lbs. / hand x 12 reps.
Set 3: 15 lbs. / hand x 10 reps.
Aerobic Training
- 1-3min walk 3.5 mph 0 incline
- 4-5min speed walk 4.0 mph 0 incline
- 6-8min walk 3.5 mph 4% incline
- 9-11min walk 3.5 mph 6% incline
- 12-13min jog 4.5 mph 4% incline
- 14-15min walk 3.5mph 0 incline
Cool Down
- Walked the track 3 times at a brisk pace
- Sat with legs extended and used the heel of one foot to resist the dorsiflexion action of the other foot
- Held for 6 seconds and then relaxed
- Repeated 3 times for each leg
Static Stretching
Each of the following stretches should be held for 30 seconds bilaterally where necessary:
- Touch toe held for 30 seconds
- Alternating hamstring stretch held for 30 seconds
- Ankle pulls held for 30 seconds
- Calf stretch foot on wall held for 30 seconds
[edit] Ninth Training Session
This training session took place on Tuesday March 11th, 2014 in the Zone from 12:00 - 1:00pm and the group members present were Katie and Brittany.
The purpose of this training session was to have the client perform a circuit that will target all of her aerobic fitness as well as her core, arm and leg strength.
Warm Up
- For the warm up the client skipped with a jump rope for two, one minute intervals. She will took a 30 second rest in between the two intervals.
The client performed the following dynamic stretches before beginning the workout:
- Walking pick up the grass to line and back
- 20 jumping jacks
- Walking bilateral lunges to line and back
- 8 Burpees
- Walking Ankle Pulls to line and back
Circuit
Part 1
- The client used the rowing machine and row for 700 meters
Part 2
- 20 Medicine Ball Rotations with 10 lb medicine ball
Part 3
- 10 Sumo Squat with Overhead Press using 8 lb free weights
Part 4
- 12 Lunge with bicep curl with 10lb free weights
Part 5
- 10 Push Up Mountain Climbers
At the completion of the first circuit the client was working at a heart rate of 174bpm, which is just above her target heart rate.
This whole circuit was repeated three times.
Cool Down
- For the cool down the client cycled on the stationary bike for three minutes with no resistance.
Static Stretching
Each of the following stretches should be held for 30 seconds bilaterally where necessary:
- Hamstring stretch
- Quadriceps stretch (Ankle pull)
- Glute stretch
- Butterfly stretch
- Shoulder Stretch
- Triceps Stretch
[edit] Tenth Training Session
The tenth training session took place on Thursday March 13th, 2014 in the Zone from 1:00 - 2:00pm and the group members present were Julia and Matt.
The purpose of this training session was to focus on strength and coordination development with free weight exercises, while emphasizing low rest times to get a circuit training effect.
Warm Up
- 3-5 laps around track walking, then dynamic stretching routine: walking lunges, pick up the grass, side lunges, arm circles.
Strength Training
The client performed the following exercises, one after the other with 60 seconds rest at the end of circuit:
- Lunges (emphasize keeping torso upright) (10 reps each leg)
- Standing Overhead Dumbell Press (10 reps)
- Goblet Squats (10 reps)
- Bicep Curl (10 reps)
for 3 sets of the entire circuit. This is circuit 1.
Then circuit 2 was performed in the same fashion:
- Step-ups to bench (10 reps each leg)
- Dumbell Chest Press (10 reps)
- Calf Raises (15 reps)
- Dumbell Rows (10 reps each arm)
- Dorsiflexion isometric contraction x 10 seconds
for 3 sets.
- Circuit 3:
- Crunches (10 reps)
- Plank (20 seconds)
- Supermans (10 seconds hold, haven't done these as a hold yet so not sure about time)
- Tricep Extensions with Dumbell (10 reps each arm)
for 3 sets.
Static Stretching
The client then performed the following static stretches for 30 seconds each:
- Hamstring stretch
- Ankle pull
- Cross chest shoulder stretch
- Towel assisted internal/external rotation stretch
- Overhead triceps stretch
- Lat stretch
- Butterfly stretch
- Glute stretch
- Pectoral stretch
[edit] Eleventh Training Session
This training session took place on Tuesday March, 18th, 2014 on our clients lunch break from 12:00 - 1:00pm. The group members present were Katie and Brittany.
The purpose of this training session was to run the client through a variety of core exercises and upper body resistance training workouts.
Warm Up
For the warm up our client walked around the track three times at a brisk pace.
Then our client performed the following dynamic stretches:
- Walking pick up the grass to line and back
- 20 jumping jacks
- Walking bilateral lunges to line and back
- 8 Burpees
- Walking Ankle Pulls to line and back
Strength Training
Each of the following were performed for three sets of 10 repetitions:
- Pull Ups on assisted machine with resistance at 12
- Tricep Dips on assisted machine with the resistance at 8
- Dumbell chest press with dumbells that were 10lbs
- Seated row at weight of 50lbs
Core Training
Our client performed the following four core exercises in succession and each was held for 15 seconds:
- Plank
- Side Plank
- Side Plank
- Crunch with a medicine ball
Following this our client took a 30 second break and this circuit was repeated three times over.
Cool Down
For the cool down our client cycled on the stationary bike for three minutes with no resistance.
Static Stretching
Each of the following stretches should be held for 30 seconds bilaterally where necessary:
- Hamstring stretch
- Quadriceps stretch (Ankle pull)
- Glute stretch
- Butterfly stretch
- Shoulder Stretch
- Triceps Stretch
[edit] Twelfth Training Session
This training session took place on Thursday March, 20th, 2014 in the Zone from 1:00 - 2:00pm. The group members present were Bryan, Matt and Julia.
The purpose of this training session was to focus on lower body resistance training exercises to improve the clients lower body strength.
Warm up
- The client walked briskly for 3 laps around the track.
Dynamic stretching
- Body weight lunges along the straight part of the track
- Walking side lunges along the straight part of the track
- Walking knee tucks along the straight part of the track
Lower Body Resistance Training
1. Squats with resistance band (may have to experiment with what tension of band) - Perform 3 sets of 10 repetitions
2. Forward lunges with 15 lbs. dumbells
- Take 15 steps in one direction, and then 15 steps in the opposite direction - Repeat exercise twice
3. Step ups to bench
- Set 1: 15 lbs. / hand x 12 reps.
- Set 2: 15 lbs. / hand x 12 reps.
- Set 3: 20 lbs. / hand x 10 reps.
4. Leg press
- Set 1: 100 lbs. x 12 reps.
- Set 2: 120 lbs. x 12 reps.
- Set 3: 120 lbs. x 10 reps.
Cool down
- Cycle on the stationary bike for 5 minutes with minimum resistance.
Static stretching
- Lying knee to chest (hold for 30 seconds each leg)
- Butterfly stretch (hold for 30 seconds)
- Wall stretch (hold for 30 seconds each leg)
[edit] Thirteenth Training Session
This training session took pace on Tuesday March 25th, 2014 in the Zone on our clients lunch break from 12:00 - 1:00pm. The group members present were Katie and Brittany.
The purpose of this training session was to have the client participate in a number of upper body resistance training exercises and a core training circuit.
Warm Up
For the warm up our client skipped for one minute and then took a 30 second break before skipping for a second minute.
Then our client performed the following dynamic stretches:
- Walking pick up the grass to line and back
- 20 jumping jacks
- Walking bilateral lunges to line and back
- 8 Burpees
- Walking Ankle Pulls to line and back
Strength Training
The following exercises were performed in supersets to minimize waiting around and recovery time. Each of the following were performed for three sets of 10 repetitions:
- Pull Ups on assisted machine with resistance at 12
- Tricep Dips on assisted machine with the resistance at 8
- Dumbell chest press with dumbells that were 10lbs
- Seated row at weight of 50lbs
Core Training
Our client performed the following three core exercises in succession and each was held for 15 seconds:
- Plank
- Side Plank
- Side Plank
- Crunch with a medicine ball
- 10 modified pushups
- 500m row
Following this our client took a 1 minute break and this circuit was repeated three times over.
Cool Down
For the cool down our client walked at a brisk pace around the track for three laps.
Static Stretching
Each of the following stretches should be held for 30 seconds bilaterally where necessary:
- Hamstring stretch
- Quadriceps stretch (Ankle pull)
- Glute stretch
- Butterfly stretch
- Shoulder Stretch
- Triceps Stretch
[edit] Final Training Session
This final session took place on Thursday March, 27th, 2014 in the Zone from 1:00 - 2:00pm. The group members present were Matt, Julia and Bryan.
The purpose of this training session was to perform all of the post tests with our client and record all of her results for later interpretation.
Weight: 170.6
Rockport Walking Test
Our client completed this cardiovascular test in 15 minutes and 14 seconds.
Relative VO2 max (ml/kg/min) = 132.853-(0.0769xBW)-(0.3877x age)+(6.315x gender) - (3.2649 x time) - (0.1565 x HR)
= 132.853-(0.0769x171.2)-(0.3877x 52)+(6.315x 170.6) - (3.2649 x 15.233) - (0.1565 x 128)
= 132.853-13.11914-20.1604+0-49.724427-20.032
= 29.817033 mL/kg/min
This places the client in the 50th percentile and Rockport time classified as "low average".
BESS Balance Test
The results for the balance test were as follows:
On ground:
Stance 1: N/A
Stance 2: N/A
Stance 3: N/A
On Mat:
Stance 1: N/A
Stance 2: II - in this part the client opened her eyes and took her hands off her hip. Her foot touched the ground one time
Stance 3: I - took hand off hip one time
TOTAL: 3
FMS Testing
Inline Lunge: scored 2 for he left side and 2 on the right side
Rotary Stability: scored 2 on the right side and 2 on the left side
Shoulder Mobility: (hand 9 inches) Left- 3 Right- 2
Strength Testing
Wall Sit: 59.3 seconds.
Plank Test: the client held a plank for 1 minute and 8 seconds.
Flexed Arm Hang: the client held this position for 1 second.
Flexibility Test
Sit and Reach: 52.05 cm
[edit] Final Client Consultation
Our final client consultation took place in our clients office on Thursday April 3rd, 2014 and the group members present were Matt, Julia and Bryan.
The purpose of this consultation was to talk to our client about her post-test assessment and about the goals she met. We also gave her the take home materials, described below, so that she can continue working out with sessions that we prescribe for her after the completion of the program.
[edit] Did we meet our goals?
Overall, we believe that we successfully met a number of our important goals and those that were not met are within reach, following our post-test assessment. Our cardiovascular goal, which was to decrease the time that it took our client to complete the Rockport Walking test was achieved. Though she was not able to shave off the whole 2 minutes that we had hoped she completed the test one minute faster progressing her out of the "fair" category and into the low average category. We believe that if our client continues with the workouts we provide her and remains dedicated she will definitely meet the goal of completing the test in 14 minutes in the future.
The post-test assessment showed us that the client reached two of the three strength goals that we had set out for her at the beginning of the semester. The client improved her time in both the plank and wall sit text, but unfortunately her time remained the same in the flexed arm hang. In the plank test our client improved her time greatly, scoring 1 minute and 8 seconds, compared to the 28 seconds that she scored in the pre-test. Our client also improved her wall sit time from 41 seconds in the pre-set to 59 seconds in the post test. These results show us that even in the short time that we had with the client the workouts that we provided her were effective in building her muscular strength and endurance.
Our client was also able to successfully meet the balance and flexibility goals that we set. In the post test assessment our client scored 52.5cm in the sit and reach test compared to the 47cm that she scored in the pre-test. Furthermore, our client scored only 3 points in the BESS balance test. This improvement means that she remains in the 90th percentile but still shows some slight improvement. This information means that we were able to meet our goals in these categories and that the stretches and exercises we prescribed the client were effective in improving her range of motion and balance.
[edit] Take Home Materials for Client
Our group created a take home workout booklet for our client that we gave her in our final consultation on Thursday April 3rd, 2014. The booklet contained 12 workouts, similar to those that we did with her throughout the program, that she could easily follow along with when exercising by herself. They all included a warm up, strength training and/or cardio component and a cool down and stretching session so we ensure that our client continues to participate in effective workouts following the program. The first time any exercise or stretch was discussed in the booklet we provided a photo incase the client was unsure of what to do and could see proper form, to take the place on demonstrations that we normally provided for her. All exercises were also accompanied by an intensity description so if the client was doing strength training she knew appropriate sets, reps and weights to use and if she was doing cardio she knew the right heart rate zones to work at. Also included in this workout booklet was a one page introduction and recommendation sheet for the client. This was at the very beginning of the booklet and contained information from the NSCA's Essentials of Personal Training text about exercise, weight and intensity recommendations for specific goals and ages. We thought that this was a good component to add in the booklet incase our client's goals changed or she wanted to modify some of the workouts because she would have a useful, proper and informed information sheet to look up so she could make changes by herself.
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