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Contents 1 Group #3 2 Initial Meeting Information 3 Assessment Testing 4 Goals 5 Workout Program: Week One 5.1 Session One 5.1.1 Warm-up 5.1.2 Core Exercises 5.1.3 Cool Down 5.1.3.1 Static Core Stretches 5.1.3.2 Flexibility Stretches 5.1.3.3 2-3 slow laps around track 5.1.4 Notes: 5.1.4.1 Dosage: 5.1.4.2 Technique 5.1.4.3 General 6 Workout Program: Week One 6.1 Session Two 6.1.1 Warm-up 6.1.2 Strength/Full Body Exercises 6.1.2.1 Circuit 1 6.1.2.2 Circuit 2 6.1.2.3 Circuit 3 6.1.3 Flexibility/Stretches 6.1.4 Notes: 6.1.4.1 Dosage 6.1.4.2 Technique 6.1.4.3 General 7 Workout Program: Week Two 7.1 Session One: Tuesday 7.1.1 Warm-up 7.1.2 Cardio 7.1.3 Core Exercises 7.1.4 Cool Down 7.1.5 Notes 7.1.5.1 Dosage: 7.1.5.2 Technique 7.1.5.3 General 8 Workout Program: Week Two 8.1 Session Two 8.1.1 Warm-up 8.1.2 Strength/Full Body Exercises 8.1.3 Flexibility/Stretches 8.1.4 Notes 9 Workout Program: Week Three 9.1 Session One:Tuesday 9.1.1 Warm-up 9.1.2 Core Exercises 9.1.3 Cool Down 9.1.4 Notes 9.1.4.1 Dosage: 9.1.4.2 Technique 9.1.4.3 General 10 Workout Program: Week Three 10.1 Session Two 10.1.1 Warm-up 10.1.2 Strength/Full Body Exercises 10.1.3 Flexibility/Stretches 10.1.4 Notes: 11 Workout Program: Week Four 11.1 Session One:Tuesday 11.1.1 Warm-Up 11.1.2 Core Exercises 11.1.3 Cool Down 11.1.4 Notes 11.1.4.1 Dosage: 11.1.4.2 Technique 11.1.4.3 General 12 Workout Program: Week Four 12.1 Session Two 12.1.1 Warm-up 12.1.2 Strength/Full Body Exercises 12.1.2.1 Circuit 1 12.1.2.2 Circuit 2 12.1.2.3 Circuit 3 12.1.3 Flexibility/Stretches 12.1.4 Notes: 13 Workout Program: Week Five 13.1 Session One 13.1.1 Warm-Up 13.1.2 Core Workout 13.1.3 Cool-Down 13.1.4 Notes 13.1.4.1 Dosage 13.1.4.2 Technique 13.1.4.3 General 14 Workout Program: Week Five 14.1 Session Two 14.1.1 Warm-up 14.1.2 Strength/Full Body Exercises 14.1.3 Flexibility/Stretches 14.1.4 Notes: 15 Workout Program: Week Six 15.1 Session One 15.1.1 Warm-up 15.1.2 Core Workout 15.1.3 Cool-down 15.1.4 Notes 15.1.4.1 Dosage: 15.1.4.2 Technique 15.1.4.3 General 16 Post-Assessment Testing 17 Improvements/Were Our Goals Met 18 Tools to Enable Program Continuation

[edit] Group #3

• Stephanie Hill
• Kelsey Taylor
• Brittan van Belleghem
• Megan Taylor
• Keith Budd

[edit] Initial Meeting Information

• Date:Oct. 2/12 at noon
• Attended by: Keith and Stephanie
• Location: Decew Cafeteria

Information to be gathered:

• Client name: G.C.
• Sex: female
• Age: 29

• Job: Registrar Office - Scheduling of exams and courses
  • Brief Job Description: sits at desk all day, doesn't walk around really at all

• Most common mode of transportation:
  • Transit; tries to walk to work as often as possible (lives off of Glendridge)

• Time restraints/commitment:
  • Works 8:30 – 4:30, Mon – Fri. - Lunch 12:00 – 1:00
  • Would prefer lunches on Tues, Wed and/or Thurs and perhaps every other Fri

• Medical Conditions:
  • Polycystic ovarian syndrome (doesn’t really give her any problems though)
  • Previous low blood sugar, but has improved since drastically changing her diet

• Medications currently:
  • Just one for the polycystic ovarian syndrome

• Family history of heart disease or respiratory problems: No

• Any previous injuries:
  • Achilles tendonitis (2-3 years ago, no problems since then)

• Any current injuries/musculoskeletal issues:
  • Lower/middle back pain sometimes
  • Left ankle sometimes bothersome (stiff when it stays in same position for extended period of time)

• Smoking/alcohol consumption: 0/week

• Goals/What do you want to accomplish with this exercise program:
  • Improve cardio
  • General fitness
  • Increase physical activity participation
  • Be able to do push-ups and sit-ups properly

• Previous Training:
  • Resistance training (three mornings a week)

• Fitness/sports interests:
  • Kettle bell boot camp
  • Tries to walk at least 30 minutes every day
  • 8 week challenge
  • Balance fitness class
  • Recently joined a running group
  • Nordic pole walking
  • Zumba

• Other hobbies/interests:
  • N/A

• Would you like support for exercising (ie. friend/partner):
  • She does most of her current programs with a friend, but she just wants motivation from someone more than anything

• Is there any other information you can give us to help design your exercise program:
  • Lost 30 lbs and almost 30 inches since April
  • Drastically has changed her diet
  • Not interested in aqua classes of any kind
  • No longer struggles walking up the Glenridge hill

[edit] Assessment Testing

• Date: Tues. Oct. 16/12
• Attended by: Megan & Brittan
• Location: Zone

General:

• Resting Heart Rate: 68 bpm
• Height: 5'1"
• Weight: 200 lbs/90kg

Cardiovascular:

• Rockport 1 mile walk (8 laps around track)
  • -Initial HR: 68 bpm
  • -Final HR: 80 bpm
  • -Time: 19:03 min
  • -Calculation: 132.853 - (0.0769 × Weight(200)) - (0.3877 × Age(29)) + (6.315 × Gender(0)) - (3.2649 × Time(19.03) - (0.1565 × Heart rate(80 bpm))
  • -VO2 max: 31.56 mL/kg/min
  • -VO2 max average for age: 34.76 mL/kg/min

Flexibility:

• FMS Scores
  • -Shoulder Mobility; Left: 1; Right: 1 -Top hands come to back of head for both sides
  • -Deep Squat; 2 (with heels up)
  • -In-line lunge; Left: 3; Right: 2 (bottom hand off back)
  • -Straight leg raise: Left: 2; Right: 2 (toes come to dowel)

Muscular Endurance/Strength:

• Max. # of push-ups: 20
• 1 min. Sit-up test: 25
  • (Both of these exercises the client stated she struggles with and would like to improve them with this exercise program)

[edit] Goals

• 1. Improve her technique for push-ups and sit-ups to maximize her performance, by including muscular endurance exercises focusing on core and chest-triceps/back-biceps exercises twice a week for 6 weeks.

• 2. Increase her shoulder mobility from a score of one to a score of two (FMS scoring scale), by including shoulder flexibility exercises throughout the training program at a minimum of two times a week until end of the term.

• 3. Improve her Rockport Test time from a level of Poor to Normal, by circuit training with the client one time a week for the term in addition to the clients "learn to run club" and other fitness activities outside of our training program.

Note: The "learn to run" club consists of 3 bouts of 20 minute aerobic activities (running partitioned with walking) a week. And the client also engages in occasional "Zumba" classes and 30-minute high intensity walks throughout the week.

[edit] Workout Program: Week One

[edit] Session One

• Date: Tuesday, Oct. 23
• Attended by: Megan, Keith & Steph
• Location: Zone

[edit] Warm-up

• Light dynamic leg and arms stretches (~5 min)

• • Hip abduction and adduction swings
    • Dosage: 10 swings each way
      • Description:
        • Facing a wall to lean against, put arms out at approximately shoulder height, elbows almost fully extended. Swing the leg across the front of the body as far as you can, then swing the leg away from the body as far as you can. Repeat as one fluid motion. Do this for both legs.

• • Hip flexion and extension swings
    • Dosage: 10 swings each way
      • Description:
        • Standing beside a wall to lean against, put one arm out to the side for support with the elbow almost fully extended. Swing the leg closest to the wall forward as far as possible and then backwards as far as possible. Repeat as one fluid motion. Turn and face the other way to do the other leg.

• • High knees/butt kicks – straight away length on track
    • Dosage: half way down straight away of each (quick walk back)
      • Description:
        • Bring the knees up as close to chest as possible; try to kick your buttocks with your heels.

• • Shoulder circles – forward and backwards
    • Dosage: 8 swings forward and 8 swings backwards
      • Description:
        • In a standing position, swing your arms in a circular motion, starting fairly small and then getting larger.

• • Horizontal shoulder adduction/abduction
    • Dosage: 8 swings
      • Description:
        • In a standing position, cross the arms in front of the body (at shoulder level), then bring them away from the body towards the back as far as possible, squeezing the shoulder blades together.

• For this week we are going to ask G to repeat her Rockport 1-mile walk test to obtain a more accurate representation of her aerobic capacity. (~20 min)

---

[edit] Core Exercises

Front Plank

• Dosage: Hold for 60 seconds, 2 sets.
  • Description:
    • Hold a straight body position, supported on elbows and toes. Brace abdominal muscles and maintain straight posture through feet, hips and head.

Side Plank

• Dosage: Hold for 45 seconds per side, 2 sets
  • Description:
    • Lie on one side, ensuring the pelvis is straight. Push up from ground, supporting body with arm sideways and elbow against ground below shoulder. Hold and repeat for opposite side.

Glute Bridge

• Dosage: Hold for 60 seconds; 2 sets.
  • Description:
    • Lying on back, bend knees and raise hips to create a straight body posture with trunk in line with thighs; arms at sides. Hold.

Side Lying Leg Raises

• Dosage: 10 repetitions on each leg; 2 sets.
  • Description:
    • While laying on side brace trunk muscles and lift leg slowly up and down. Repeat for both sides.

Russian Twist

• Dosage: 30 seconds, 2 sets.
  • Description:
    • In a seated position, bend the knees to 90 degrees, then slowly lift the feet off the ground slightly so you are balancing on your tail bone/buttocks. With a medicine ball in your arms, rotate the trunk and bring the ball across the body so it is almost touching the ground beside you. Do the same thing to the other side.

Windshield Wipers

• Dosage: 6 repetitions to each side; 2 sets.
  • Description:
    • Lying flat on your back, raise legs off ground to a 90 degree angle, keeping legs as straight as possible. Keeping the trunk as stable as possible rotate hips and legs to one side so legs approach the ground, while the trunk stays flat against the ground. Alternate moving legs to either side of the trunk.

---

[edit] Cool Down

[edit] Static Core Stretches

• Child’s pose
  • • Dosage: Hold for 20 – 30 seconds, repeat 2 times.
      • Description:
        • Start on your hands and knees. Then sit back onto the legs (buttocks towards feet), and stretch arms out ahead of the body, until you feel a pull across the upper back and shoulder region. This position should not be painful. Return to hands and knees in a neutral position.

• Angry Cat Stretch

• • Dosage: Hold for 20 – 30 seconds, repeat 2 times.
    • Description:
      • Kneeling on your hands and knees, round the back and bring the chin towards the chest. You should feel a pull across the mid-lower back. This position should not be painful. Return the back to a neutral position.

• Lower Trunk Rotation – knee tilts (both side)
  • Dosage: Hold for 20 – 30 seconds, repeat 2 times both ways.
    • Description:
      • Lying on your back, bend both knees to 90°. Lightly let both knees drop to one side, as low as possible, until you feel a pull in the lower back. This should not be painful. Return knees to a neutral position.

[edit] Flexibility Stretches

• Hand behind back stretch (active-assisted with a towel)
  • Dosage: Hold for 30 seconds, repeat 3 times of each arm.
    • Description:
      • Start by holding the towel in one hand and pull that arm up and behind the head as much as possible, with the towel hanging down your back. With the other hand behind the back, grab the towel and pull down as much as the top arm will allow. You should feel an uncomfortable pull around the shoulder, but it should not be painful. Relax both arms in between stretches.

• Inferior Capsule Shoulder Stretch
  • Dosage: Hold for 25 – 30 seconds, repeat 3 times of each arm.
    • Description:
      • Lift the arm up and behind the head as much as possible with the chin to the chest. With the other hand on the elbow, pull the arm across the back of the head to feel an uncomfortable stretch between the shoulder and neck.

• Posterior Capsule Shoulder Stretch
  • Dosage: Hold for 25 – 30 seconds, repeat three times on each arm.
    • Description:
      • Pull the arm across the front of the chest at shoulder height. You should feel an uncomfortable pull in the back of the shoulder around to the front of the arm. Position should not be painful.

• Hamstring Stretch (active – assisted with towel or rope)
  • Dosage: Hold for 20 – 30 seconds, repeat 2 times on each leg.
    • Description:
      • Lying on your back, wrap a towel or rope around the arch of the foot. Then, actively bring your leg up as high as possible (keeping the other leg in contact with the ground and the knee straight). Pull on the towel or rope to bring the leg further. You should feel an uncomfortable pull in the back of the thigh, but it should not be painful. Actively lower the leg back to the ground.

• Quad Stretch
  • Dosage: Hold for 20 – 30 seconds, repeat 2 times on each leg.
    • Description:
      • In a standing position, grab the lower shin of the leg and bend the knee as much as possible bringing the heel close to the buttocks. You may use a towel or belt to wrap around the upper ankle if you cannot reach it with your hand. You should feel a slight uncomfortable feeling up the front of the thigh, but it should not be painful. For a greater stretch pull the leg back further so the knees are not in line with one another. You may want to hold onto the back of a chair or use a wall for balance.

• Hip Flexor Stretch
  • Dosage: Hold for 20 – 30 seconds, repeat 2 times on each leg.
    • Description:
      • Out-stretch one leg behind you so the knee and lower leg is in contact with the ground. With the leg in front of the body, bend the knee until you feel an uncomfortable pull over the extended hip. Position should not be painful. If this is too much, the leg stretched behind the body can be put on the edge of a low bed or bench.

• Hockey Lunge Stretch (for Groin)
  • Dosage: Hold for 20 – 30 seconds, repeat 2 times of each leg.
    • Description:
      • Start by standing with feet more than shoulder distance apart and facing forward. Lean body to one side to straighten the opposite leg. Make sure the knee of the bent leg stays in-line with the ankle, and does not bend forward and go past the toes. You should feel an uncomfortable pull on the inside of the thigh and groin of the straight leg. Make sure both feet remain facing forward the entire time. Return to a neutral position.

[edit] 2-3 slow laps around track

[edit] Notes:

[edit] Dosage:

Exercise	Prescribed Dosage (repetitions or time)	Actual Number/Length Completed: Set 1	Actual Number/Length Completed: Set 2
Front Plank	60 seconds	60 seconds (3 increments)	60 seconds (2 increments)
Side Planks	45 seconds	45 seconds - Left (1 increment) 45 seconds - Right (2 increments)	45 seconds - Left (1 increment) 45 seconds - Right (1 increment)
Glute Bridge	60 seconds	40s = two leg 10s = single leg (left & right)	30s = two leg 15s = single leg (left & right)
Side-lying Leg Raise	10 reps per leg	12 - Left 12 - Right	15 - Left 15 - Right
Windshield Wipers	6/side	8 - Left 8 - Right	8 - Left 8 - Right
Russian Twist	30 seconds	30 seconds (1 increment)	30 seconds (1 increment)

[edit] Technique

• Side planks were done from her knees - must watch that she is getting her hip up off the ground, creating a straight line down her body.
• Russian Twist was done with her heels still contacting the ground - need to monitor her back position because she reported some irritation in the lower back.
• Glute Bridge was able to be done on a single leg for up to 20 seconds of the 1 minute hold (10 seconds each leg).

[edit] General

• Client was getting over a cold, and time was slightly limited.

[edit] Workout Program: Week One

[edit] Session Two

• Date: Thursday, Oct. 25
• Attended by: Brittan & Kelsey
• Location: Zone

[edit] Warm-up

• Walking on elliptical, increasing resistance every 2 min (~10 min)
  • All of the exercises can be modified by reducing weight size and not moving into as deep of a position. The exercises can be intensified by increasing weight size and moving as far into position as possible. These exercises involve combined moves.Technique should be monitored to avoid injury.

[edit] Strength/Full Body Exercises

• Circuits are done with 2lb weight, 30 seconds for each exercise, each circuit performed twice

[edit] Circuit 1

• Push-Ups
• Description:
  • Kneeling on your hands and knees (can cross ankles for support) with straight back and hands past shoulder width apart, bend elbows and lower chest to floor. Push back up with arms, fully extending but not locking elbows. Repeat.

• Squat and Swing
• Description:
  • In squat position, hold 1 weight in both hands between legs. Bend down into squat. While rising back up by straightening legs, swing the weight up to shoulder height. Try to use your hips for this movement. Squeeze buttocks at top and then repeat.

• Lateral Lunge with Frontal Raise
• Description:
  • Stand in sideways lunge position. Your outside leg should be bent and your knee should not go past your toes. The other leg should be straight with toes pointing forward. You should try to sit back. While moving into lunge, lift arms up in front stopping at shoulder height. Repeat for opposite side.

• Cardio Interval: Knee Highs
• Description:
  • Jog in one spot lifting knees as high as possible into stomach.

[edit] Circuit 2

• Dead Lift Rows
• Description:
  • Stand with feet together and knees slightly bent. Slowly bend at waist, keeping back as straight as possible. Rise until standing straight up and bring hands to armpits (keep wrists flat). Repeat.

• Static Lunge with Triceps Extension
• Description:
  • Stand in lunge position and lean waist forwards slightly while keeping elbows in at sides. Bend arms into bicep curl and then stretch them backwards until arm is straight, palms facing down/backwards. Repeat.

• Chair Flies
• Description:
  • Stand with feet together and a slight bend in the knees. Lean back into a chair position and hold this position the entire exercise. Begin with hands together out in front then stretch out to sides up to shoulder height. Repeat.

• Cardio Interval: Butt Kicks
• Description:
  • Jog in one spot trying to kick heels to buttocks.

[edit] Circuit 3

• Squat and Press
• Description:
  • Stand in squat position with elbows up and bent at 90 degrees. Lower into squat. While rising up from squat, push arms straight up over head. Repeat

• Bicep Curls with Lunges'
• Description:
  • Begin with feet together, elbows should be bent in front of chest. Step into lunge position with preferred foot first and straighten elbows to extend arms forwards, keeping them out in front of body. Bring feet back together while bending elbows back to starting position. Repeat for opposite side.

• Back Extensions (Good Mornings)
• Description:
  • Stand with feet hip width apart and place weight on back of neck, holding with both hands and elbows out. Bend down at waist maintaining a straight back. Go as far as possible before rounding back. Rise back up. Repeat.

• Cardio Intervals: Skipping
• Description:
  • Skip in one spot as though you are skipping with a rope. Move wrists in circular motion to time with jumping.

[edit] Flexibility/Stretches

• Hand behind back stretch (active-assisted with a towel)
  • Dosage: Hold for 30 seconds, repeat 3 times of each arm.
    • Description:
      • Start by holding the towel in one hand and pull that arm up and behind the head as much as possible, with the towel hanging down your back. With the other hand behind the back, grab the towel and pull down as much as the top arm will allow. You should feel an uncomfortable pull around the shoulder, but it should not be painful. Relax both arms in between stretches.

• Inferior Capsule Shoulder Stretch
  • Dosage: Hold for 25 – 30 seconds, repeat 3 times of each arm.
    • Description:
      • Lift the arm up and behind the head as much as possible with the chin to the chest. With the other hand on the elbow, pull the arm across the back of the head to feel an uncomfortable stretch between the shoulder and neck.

• Posterior Capsule Shoulder Stretch
  • Dosage: Hold for 25 – 30 seconds, repeat three times on each arm.
    • Description:
      • Pull the arm across the front of the chest at shoulder height. You should feel an uncomfortable pull in the back of the shoulder around to the front of the arm. Position should not be painful.

• Hamstring Stretch
  • Dosage: Hold for 20 – 25 seconds, repeat three times on each leg.
    • Description:
      • Grab left knee and balance on right foot. Pull knee into stomach with support of both hands. Repeat for the right side. This stretch should be felt on the back of your upper leg (hamstrings). It may feel uncomfortable but should not be painful.

• Quad Stretch
  • Dosage: Hold for 20 – 30 seconds, repeat 2 times on each leg.
    • Description:
      • In a standing position, grab the lower shin of the leg and bend the knee as much as possible bringing the heel close to the buttocks. You may use a towel or belt to wrap around the upper ankle if you cannot reach it with your hand. You should feel a slight uncomfortable feeling up the front of the thigh, but it should not be painful. For a greater stretch pull the leg back further so the knees are not in line with one another. You may want to hold onto the back of a chair or use a wall for balance.

• Hamstring Leg Stretch
  • Dosage: Hold for 5 seconds each side, repeat 3 times for each side.
    • Description:
      • Spread legs past hip width apart (just past squat position). Grab both elbows and lean forwards, head hanging towards the ground between legs. Then, move to right side to place both hands on right ankle, hold and then move to the left leg. Place both hands on the ground for one deep stretch, hold for 5 seconds and then roll back up to standing position. This movement should allow you to feel a stretch in your hamstrings (back of your upper legs). Although this should feel slightly uncomfortable it should not be painful.

[edit] Notes:

[edit] Dosage

• All exercises were successfully performed for 30 seconds or more.

[edit] Technique

• Lateral lunge with frontal raise was done with bent elbows and both legs were bent during lunge -Legs should be monitored for correct technique for effective movement.
• Back extensions (good mornings) were done with bent neck (chin was pulled into chest)-should be monitored to avoid neck pain/injury.
• Push-ups were performed on knees with straight back.

[edit] General

• Client was able to successfully complete the circuit.
• Overall technique should be monitored.
• Requested low impact cardio intervals.

[edit] Workout Program: Week Two

[edit] Session One: Tuesday

• Date: Thursday, Oct. 30/12
• Attended by: Megan, Keith & Steph
• Location: Zone

[edit] Warm-up

• Same as session one, week one.

[edit] Cardio

• 8 - 10 minutes on the stationary bike at a low to moderate intensity.

[edit] Core Exercises

• Same as session one, week one.

• Adding full sit-ups to the program.
  • Dosage: 10 - 12 repetitions, 2 sets.
    • Description:
      • Start lying on your back, with hands at ear level, knees bent at 90 degrees. Brace the abdominal muscles and pull upper body up towards the bent legs. Try to come up so elbows can touch knees. Lower the upper body (under control). Repeat.

• Hoping to improve and increase times held and repetitions on all previously done exercises.

[edit] Cool Down

• Same stretches as session one, week one.

[edit] Notes

[edit] Dosage:

Exercise	Prescribed Dosage (repetitions or time)	Actual Number/Length Completed: Set 1	Actual Number/Length Completed: Set 2
Front Plank (with Stability Ball)	45 seconds	45 seconds (1 increments)	65 seconds (2 increments)
Side Planks	45 seconds	60 seconds - Left (1 increment) 50 seconds - Right (1 increment)	60 seconds - Left (1 increment) 45 seconds - Right (1 increment)
Glute Bridge	60 seconds	30s = two leg 15s = single leg (left & right)	30s = two leg 15s = single leg (left & right)
Side-lying Leg Raise	12 reps per leg	15 - Left 15 - Right	15 - Left 15 - Right
Windshield Wipers	6/side	7 - Left 7 - Right	8 - Left 8 - Right
Russian Twist	8 reps/side	8 - Left 8 - Right	5 - Left 5 - Right (both with 10lbs weight)

[edit] Technique

• Decreased side planks hold time because we changed the position to increase the intensity of the exercise (from knees more in order to get hips higher and make a straighter line with her body).
• Decreased to 45 seconds for the front planks because we changed it to a front plank on a stability ball to hopefully help with low back pain she was experiencing today.
• Did the Russian Twist with heels still in contact with the ground, but we added a 10 lbs weight. Was able to do five rotations to each side with the weight.

[edit] General

• Client was going to do some of the static stretching on her own because she was short on time (inferior, posterior shoulder stretches, quad stretch, lunge/hockey stretch).
• Improvements from Week 1 - Week 2 are harder to notice because:
  • The front plank and side planks it appears she did worse based on time, however INTENSITY was increased.
  • Weight was added to the Russian Twist to increase INTENSITY.
• However, improvements can be noted in the Glute Bridge - did both sets with 30s of single leg position; did 15 leg raises in both sets.
• Her first set of Windshield Wipers decreased by one rep to each side (7 reps), but her second set was the same as week one (8 reps).

[edit] Workout Program: Week Two

[edit] Session Two

• Date: Thursday, November 8, 2012
• Attended by: Brittan & Kelsey
• Location: Zone
  • Client had to cancel last minute on Thursday, Nov. 1.

[edit] Warm-up

• Same as session two, week one. 8-10 minutes on the elliptical.

[edit] Strength/Full Body Exercises

• Same as session two, week one circuit.
• Substitute squat and press with squat back row.
• Change cardio intervals to knee highs in circuit 1, punches in circuit 2, and skaters in circuit 3.

• Squat Back Row
• Description:
  • Perform this exercise using weights. Stand in squat position and maintain this throughout the exercise. Hold arms at side with elbows at approximately 90 degrees so forearms are parallel with ground. Squeeze shoulder blades together as tightly as possible and then relax to comfortable initial position. Repeat.

• Cardio Interval Circuit 1: Knee Highs
• Description:
  • Jog in one spot lifting knees as high as possible to stomach.

• Cardio Interval Circuit 2: Punches
• Description:
  • In deep squat position, keeping chest up and head forward, punch with maximal force at a constant fast pace alternating arms; engage core.

• Cardio Interval 3: Skaters
• Description:
  • Stand in slight lunge position with back leg crossed to opposite side. Toes can be touching ground for support. Leap to side and bring opposite leg behind touching toes to the ground for support. Continue to alternate sides.

[edit] Flexibility/Stretches

• Same stretches as session one, week one.
• Addition of forward and backward shoulder rolls for 15 seconds each direction.

[edit] Notes

• Client missed last week.

[edit] Workout Program: Week Three

[edit] Session One:Tuesday

• Date: Tuesday, November 6, 2012
• Attended by: Megan, Keith & Steph
• Location: Zone

[edit] Warm-up

• Same exercises as previous weeks.
• 8 - 10 minutes on the stationary bike, at a low - moderate intensity.

[edit] Core Exercises

• This week we are switching up the exercises to keep the client engaged in the exercise program, and to hopefully find out which exercises she likes best and give her a wide range of choice for when we have completed our time with her.

Knees Bent Ball Crunches

• • Dosage: 8 - 10 reps, 2 sets.
    • Description:
      • Laying on your back put bent knees over ball so that the ball is touching back of thighs. Perform crunches by bringing body up as much as possible and holding for 1 second, hopefully getting shoulder blades off of floor.

QL “Dips”

• • Dosage: 10 - 12 reps per side, 2 sets.
    • Description:
      • Holding a 25lb weight in one hand and keeping a straight back with head looking forward, lower one side of body to the same side holding the weight. Return to a neutral position, then repeat. Do for both sides.

Marching

• • Dosage: 8 - 10 reps, 2 sets.
    • Description:
      • Lie flat on your back with your knees bent, feet flat, toes pointing straight ahead, and your arms at your sides. Pulling your belly button towards your spine, lift one foot off of the floor as high as you can control. Simultaneously raise the opposite arm above your head. Hold for a second before slowly lowering the foot and repeating with the opposite leg.

Exercise Ball Rotation

• • Dosage: 8 - 10 reps on each side, 2 sets.
    • Description:
      • Begin by lying flat on your back with your arms out perpendicular to your body and your palms facing up. Place your legs with a bent knee on top of an exercise ball with the ball touching the backs of your thighs. Slowly rotate the knees to the right as far as you can control without taking your shoulders off of the ground. Come back to the center and repeat to the left side.

Stability Ball Knee Tucks

• • Dosage: 10 reps, 2 sets.
    • Description:
      • In a push-up position with your feet up on the ball, bring the knees into the chest, rolling the ball with your feet (come in as far as you can).

Hamstring Curl with Glute Bridge

• • Dosage: 10 reps, 2 sets.
    • Description:
      • With feet and calves on stability ball, lift hips off of the floor like when performing a glute bridge. Curl the ball in as far as possible. Extend out and repeat.

Lower Back Machine

• • Dosage: 10 - 12 reps, 2 sets.
    • Description:
      • In the zone behind the exercise bikes use the lower back machine, or on the lower level there is a hyperextension bench where no weights would probably be required.

Stability Ball Back Extensions

• • Dosage: 10 - 12 reps, 2 sets.
    • Description:
      • In a prone position with feet braced against a wall, place the stability ball under the hips. Curl the body down around the ball, then extend the back as far back within a comfortable range. Curl down again and repeat.

[edit] Cool Down

• 2 - 3 light laps of the track.
• Static Stretching same as previous weeks.

[edit] Notes

[edit] Dosage:

Exercise	Prescribed Dosage (repetitions)	Actual Number Completed: Set 1	Actual Number Completed: Set 2	Weight (lbs.)
Knee Bent Ball Crunches	8 - 10	10	10	N/A
QL Dips	10 - 12/side	12 - Left 12- Right	12 - Left 12 - Right	25
TA Marching	8 - 10/leg	10/leg	10/leg	N/A
Stability Ball Rotations	8 - 10/side	10/side	10/side	N/A
Stability Ball Knee Tucks	10	10	12	N/A
Hamstring Curl with Glute Bridge	10	10	10	N/A
Lower Back Machine	10 - 12	12	12	140 - set 1 160 - set 2
Stability Ball Back Extensions	10 - 12	10	12	N/A

[edit] Technique

• Technique was fairly good for it being her first time doing this workout. However, some exercises needed to be demonstrated more than once or corrected throughout.

[edit] General

• Client enjoys being pushed and motivated to do her best.
• Had some extra time so we did front plank = 60 seconds; side planks = 30 seconds/side; and glute bridge = 60 seconds (30 seconds was single leg).

[edit] Workout Program: Week Three

[edit] Session Two

• Date: Thursday, November 8, 2012
• Attended by: Brittan & Kelsey
• Location: Zone

[edit] Warm-up

• Same as week two, session two. 8-10 minutes on the elliptical.

[edit] Strength/Full Body Exercises

• Same as week two, session two circuit.

[edit] Flexibility/Stretches

• Same stretches as week two, session two.

[edit] Notes:

• technique for punches should be further monitored/improved. Squat position should be maintained and back should stay upright
• motivation and enthusiasm high
• focus on correct form for all exercises-improvement from first circuit
• lateral lunge and front raise form has improved

[edit] Workout Program: Week Four

[edit] Session One:Tuesday

• Date: Tuesday, November 13, 2012
• Attended by: Megan, Keith & Steph
• Location: Zone

[edit] Warm-Up

• 5 - 8 minutes on the stationary bike
• Dynamic stretches same as previous weeks.

[edit] Core Exercises

• Same as the program from last week.

[edit] Cool Down

• Two light laps of the track.
• Static Stretching same as previous weeks.

[edit] Notes

[edit] Dosage:

Exercise	Prescribed Dosage (repetitions)	Actual Number Completed: Set 1	Actual Number Completed: Set 2	Weight (lbs.)
Knee Bent Ball Crunches	8 - 10	10	10	N/A
QL Dips	10 - 12/side	12 - Left 12- Right	10 - Left 10 - Right	25
TA Marching	8 - 10/leg	15/leg	20/leg	N/A
Stability Ball Rotations	8 - 10/side	12/side	12/side	N/A
Stability Ball Knee Tucks	10	10	12	N/A
Hamstring Curl with Glute Bridge	10	11	12	N/A
Lower Back Machine	10 - 12	12	12	160 - set 1 200 - set 2
Stability Ball Back Extensions	10 - 12	15	12	N/A

[edit] Technique

• Overall technique was pretty good this week. We had to review a couple exercises simply because she forgot what they were, but none had to be demonstrated more than once for her.

[edit] General

• Client enjoys using the stability ball - will incorporate it more in next program.

• Improvements from Week 3 - Week 4

Exercise	Difference in Set 1	Difference in Set 2	Difference in Weight (lbs.)
Knee Bent Ball Crunches	5	5	N/A
QL Dips	0 - Left 0 - Right	-2 - left -2 - Right	0
TA Marching	5	10	N/A
Stability Ball Rotations	2	2	N/A
Stability Ball Knee Tucks	0	0	N/A
Hamstring Curl with Glute Bridge	1	2	N/A
Lower Back Machine	0	0	20 - Set 1 40 - Set 2
Stability Ball Back Extensions	5	0	N/A

[edit] Workout Program: Week Four

[edit] Session Two

• Date: Thursday, Nov. 15
• Attended by: Brittan & Kelsey
• Location: Zone

[edit] Warm-up

• Peddling on bicycle (~8-10 min)
  • All of the exercises can be modified by reducing weight size and not moving into as deep of a position. The exercises can be intensified by increasing weight size and moving as far into position as possible. These exercises involve combined moves. Technique should be monitored to avoid injury.

[edit] Strength/Full Body Exercises

• Circuits are done with 3lb weight, 30 seconds each exercise, each circuit performed twice

[edit] Circuit 1

Pushups

Prone Cobra

• Description:
  • Lay on stomach with arms down at sides. At the same time, lift chest and legs off the ground as high as possible. Repeat for 30 seconds.

Bicep Curl with Lunge

Cardio Interval: Jog

• Description:
  • Jog once around track (30-60 seconds)

[edit] Circuit 2

Y Chest Press

• Description:
  • Lay on a mat on your back with weights in hands and elbows extended out at 90 degree angle. Straighten arms and push weights up to form a "y" shape with arms. Bring weights together over chest and then lower down. Repeat for 30 seconds.

Squat Back Row

Lateral Lunge with Frontal Raise

Cardio Interval: Punches

[edit] Circuit 3

Kneeling Triceps Pull

• Description:
  • On hands and knees, hold weights in hands while keeping one arm extended and bending the other arms at 90 degrees. Lift bent arm and pull elbow up as far as possible. Perform for 15 seconds. Repeat for other arm.

Side Leg Raises with Resistance Band

• Description:
  • Stand with feet together and arms at sides. Wrap resistance band around one ankle and stand on the ends with the other foot. Slowly pull leg out to the side and lower back into starting position. Perform for 15 seconds. Repeat for other leg.

Bridge

• Description:
  • Lay on back with arms at side and knees bent. Keeping arms on the ground, raise hips to create a straight line from your knees to shoulder. Make sure to tighten buttock muscles while lifting. Repeat for 30 seconds

Cardio Interval: Skaters

[edit] Flexibility/Stretches

• Same stretches as session two, week three.

[edit] Notes:

• technique improving on all exercises
• motivation high
• ran 2 laps around track

[edit] Workout Program: Week Five

[edit] Session One

• Date: Friday, Nov. 23/12
• Attended By: Keith & Steph
• Location: Zone

[edit] Warm-Up

• 1.5 laps around the track, jogging.
• Same dynamic stretches as previous weeks.

[edit] Core Workout

• Once again we are going to switch up the exercises to keep the client motivated and engaged in the program.

Quadruped

• Dosage: 8 - 10 reps (4 - 6 reps/side), 2 sets.
  • Description:
    • Positioned on hands and knees, simultaneously lift one arm and the opposite leg in front/behind the body, keeping the back flat and the hips level. Lower limbs and repeat on opposite limbs.

Oblique Bicycle

• Dosage: 16 - 20 reps (8 - 10 reps/side), 2 sets.
  • Description:
    • Lying on your back, place hands lightly behind ears, and lift legs off the ground (one out-stretched, one knee into chest). Then bring the opposite elbow to the knee at the chest. Switch legs and as you do that turn and bring the other elbow to the knee coming to the chest. Try to keep shoulder blades and heel of out-stretched leg off the ground throughout entire set. Continue the motion in a controlled sequence.

Stability Ball Back Extensions

• Dosage:10 - 12 reps, 2 sets.
  • Description:
    • In a prone position with feet braced against a wall, place the stability ball under the hips. Curl the body down around the ball, then extend the back as far back within a comfortable range. Curl down again and repeat.

Up-Up, Down-Down Push-up on BOSU Ball

• Dosage: 15 - 30 seconds, 2 sets
  • Description:
    • Starting in a push-up position with hands on both sides of the BOSU ball, bring one hand up onto ball followed by the other hand. Then take one hand off and back to the ground, followed again by the other hand. Keep proper push-up position throughout exercise (hips up, back flat). Lead with the same hand going up and down, then switch lead hand for second set.

Stability Ball Transfers

• Dosage: 6 - 10 reps, 2 sets.
  • Description:
    • Lying on your back, legs out-stretched and arms above head, start by holding the stability ball between your hands. Bringing legs and upper body up simultaneously, transfer the ball from your hands to legs. Lower legs and upper body (keeping arms above head). Avoid touching the ground if possible. Then simultaneously bring the body together again and transfer the ball back to the hands. This counts as one repetition.

Glute Bridge March

• Dosage: 6 - 10 reps, 2 sets.
  • Description:
    • Lying on your back, hands at your sides, raise hips off of floor. Then take one foot and step laterally outwards (doesn't have to be a large step). Then move the other leg laterally outwards as well. Bring first leg back in, followed by second leg. This counts as one repetition. Try to keep hips up for all 6 - 10 reps before lowering hips.

Hamstring Curl with Bridge

• Dosage: 12 - 15 reps, 2 sets.
  • Description:
    • With feet and calves on stability ball, lift hips off of the floor like when performing a glute bridge. Curl the ball in as far as possible. Curl out and repeat.

[edit] Cool-Down

• 1 - 2 light laps of the track.
• Same static stretching as previous.

[edit] Notes

[edit] Dosage

Exercise	Prescribed Dosage (repetitions)	Actual Number Completed: Set 1	Actual Number Completed: Set 2
Quadruped	4 - 6/side	8 - 4/side	8 - 4/side
Oblique Bicycle	8 - 10/side	7/side	20/side
SB Back Extensions	10 - 12	20	20
Up-Up, Down-Down push-ups on BOSU	8 - 10/side	10 From Knees	15 From Knees
SB Transfers	6 - 10	7	8
Glute Bridge March	6 - 10	12 (3x4)	14
Hamstring Curl with Bridge	10 - 12	15	15

[edit] Technique

• Picked up on the exercises quite quickly, however she was familiar with multiple exercises.

[edit] General

• The program went very well.
• Client seemed pleased with the exercise choices.
• Achilles tendinitis is improving; showed her gastrocnemius and soleus stretch to help.

[edit] Workout Program: Week Five

[edit] Session Two

• Date: Thursday, November 22, 2012
• Attended by: Brittan & Kelsey
• Location: Zone

[edit] Warm-up

• Same as week four, session two. Elliptical (~8-10 minutes)

[edit] Strength/Full Body Exercises

• Same as week four, session two circuit.

[edit] Flexibility/Stretches

• Same stretches as week four, session two.

[edit] Notes:

• completed one and a half circuits
• ran a total of two and 1/2 laps around the track
• changed from 5lb to 10lb weights for kneeling triceps pulls
• technique improving!

[edit] Workout Program: Week Six

[edit] Session One

• Date:Tuesday, November 27, 2012
• Attended by: Keith, Megan & Steph
• Location: Zone

[edit] Warm-up

• 1.5 laps of track, jogging.
• Same dynamic stretches as previous week.

[edit] Core Workout

• Same exercises as last week.
• Try to do a couple more reps than last week.

[edit] Cool-down

• Same static stretches as last week.
• Added the gastroc and soleus stretch.

Gastrocnemius Stretch

• Dosage: Hold for 20 - 30 seconds, per leg. Repeat 2 - 3 times.
• Description:
• Bracing yourself against a wall, extend one leg backwards so that knee is straight. Then bend forward knee until you feel a pull in the upper part of the calf. Position should cause an uncomfortable pull, but should not hurt.
• 1 - 2 light laps of the track.

Soleus Stretch

• Dosage: Hold for 20 - 30 seconds, per leg. Repeat 2 - 3 times.
• Description:
• Bracing yourself against a wall, extend one leg backwards so that knee is slightly bent. Then bend forward knee until you feel a pull in the lower part of the calf. Position should cause an uncomfortable pull, but should not hurt.

[edit] Notes

[edit] Dosage:

Exercise	Prescribed Dosage (repetitions)	Actual Number Completed: Set 1	Actual Number Completed: Set 2
Quadruped	4 - 6/side	10 (5/side)	10 (5/side)
Oblique Bicycle	8 - 10/side	10/side	14/side
SB Back Extensions	10 - 12	21	25
Up-Up, Down-Down Push-ups on BOSU	8 - 10/side	11 From Knees	10 From Knees
SB Transfers	6 - 10	8	10
Glute Bridge March	6 - 10	15	20
Hamstring Curl with Bridge	10 - 12	20	12

[edit] Technique

• Client did very well today with technique for all exercises.
• Only had to correct hip level once for Quadruped.
• Remembered most exercises from last week.

[edit] General

• Improvements from Week 5 - Week 6

Exercise	Difference in Set 1	Difference in Set 2
Quadruped	2 (1/side)	2 (1/side)
Oblique Bicycle	3/side	-6/side
SB Back Extensions	1	5
Up-up, Down-down Push-ups on BOSU	1	-5
Stability Ball Transfers	1	2
Glute Bridge March	3	6
Hamstring Curl with Bridge	5	-3

[edit] Post-Assessment Testing

• Date: Thursday, November 29, 2012
• Attended by: Brittan & Steph
• Location: Zone

General:

• Resting Heart Rate: 68 bpm

Cardiovascular:

• Rockport 1 mile walk (8 laps around track)
  • Initial HR: 68 bpm
  • Final HR: 92 bpm
  • Time: 17.26
  • Calculation: 132.853 - (0.0769 × Weight(200)) - (0.3877 × Age(29)) + (6.315 × Gender(0)) - (3.2649 × Time(17.43 min) - (0.1565 × Heart rate(92 bpm))
  • VO2 max: 34.92 mL/kg/min
  • VO2 max average for age: 34.76 mL/kg/min

Flexibility:

• FMS Scores
  • Shoulder Mobility - Left: 1 ; Right: 1 (Both still aren't great, but they have improved)
  • Deep Squat - 2 (heels up on stick)
  • In-line lunge - Left: 3 ; Right: 3(Hands stayed in contact with lower back and head, both ways)
  • Straight leg raise: Left: 3 ; Right: 3

Muscular Endurance/Strength:

• Max. # of push-ups: 16
• 1 min. Sit-up test: 28
  • (Both of these exercises the client stated she struggles with and would like to improve them with this exercise program)

[edit] Improvements/Were Our Goals Met

• VO2 Max = +3.36 mL/kg/min

(This brings her just above the average for her age and gender)

• Shoulder Mobility: Improved, but score remained the same.
• Deep Squat: Remained the same
• In-Line Lunge: Left remained the same at 3, Right leg improved to a score of 3, from 2.
• Straight Leg Raise: Both legs increase to a score of 3, from 2. (Entire foot was past dowel)
• Push-Ups = -3 (decrease, however technique was better and she went closer to the ground)
• Sit-ups = +3 increase

• Goal #1: This goal was met after the 6 week training program. Although she was did less sit-ups in the post-testing, her technique had greatly improved. She is now able to come up off the floor higher (shoulder blades completely off floor). She only sis three more push-ups in the post testing, however she is capable of lowering her chest much closer to the floor, and she is keeping the body much straighter than she did in the pre-test.
• Goal #2: This goal was not met unfortunately. Although she did improve her shoulder flexibility, she still has a fair bit of work to do on getting a score of 2 on the FMS scale.
• Goal #3: This goal was met. Her VO2max was increased enough to put her in the "Normal" category and even push her slightly above the average for her age and gender.

[edit] Tools to Enable Program Continuation

• We provided our client with a handout package including all exercises that we had her do throughout the entire program. The booklet also included all stretches and warm-up activities we did with her. Dosages were given as guidelines for every exercise and stretch, along with any weight sizes that were used. Finally we also included any progressions that she could do with the exercises as she got better and more familiar with the exercises.

This link is the handout of the core program that was provided to the client.

Image:Home Workout ProgramPDF.pdf