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Group #4

Contents

[edit] Group Members

Kyle Sitzes, Janna Loyer, Karen Thomas, Chelsea Finn

[edit] Initial Consultation

Members present: Chelsea, Karen, Kyle and Janna

Introduction of ourselves

Discussion of the program and PAR-Q questionnaire

What is your age and occupation?

  • admissions officer, undergraduate

What are your past experiences with exercising?

  • long time member of the zone
  • regularly goes on runs (3k, 2 times a week)
  • has participated in almost all the classes offered by recreation services
  • participated in a class with the varsity rowing team last year for 3 months, rowed for half an hour 2 times a week

What did you like and dislike about them?

  • prefers to run outside or on the track, dislikes treadmill
  • prefers step classes to spin, strong dislike of stairs

Do you have any past or current medical problems that we should be aware of?

  • stiffness and aching in the left shoulder during abduction (at about 90 degrees)

Do you have any past injuries that might make it difficult to perform certain exercises?

  • same as above

What is your current level of fitness?

  • regular exerciser 2-3 times a week
  • has participated in all of the classes that Brock Recreation services has offered

If currently completing a program what is it?

  • none

What are your goals and expectations from this program and us as the trainers?

  • lose 10 lbs
  • tone and increase core strength and stability
  • increase resistance training

Do you have any concerns or fears about exercising?

  • none

What types of exercise do you enjoy to participate in, and are there any that you dislike?

  • avoids the treadmill
  • prefers step classes to spin, strong dislike of stairs

What is your current lifestyle like/ activities include?

  • still a frequent exerciser
  • has 9 young grandchildren

What days and times work the best for you?

  • early mornings, at the school about 7, starts work a 8 or 8:30
  • has lunch from 12:00-1:00 pm everyday
  • works until 4:30 everyday, very busy after work at the present time

How familiar are you with the Zone/ Walker Complex?

  • works at the school, long time member of the zone

What is the best way to contact you?

  • by e.mail, by phone ext 4178 at the school

[edit] Initial Pre-Fitness Assessment Plan

Members present: Chelsea and Karen

[edit] Warm Up

  • 2 minutes brisk walking followed by 1 minute of light jogging
  • dynamic stretching including: arms, shoulders, back, quadriceps, hamstrings and calves.

[edit] Cardiovascular Testing

YMCA 3 minute step test

  • Equipment: stop watch, metronome/CD with steady beat

Instructions:

  • warm-up for 5 minutes, lightly stepping up and down on the step
  • step up and down (left up, right up, left down, right down) on the bench at 96 bpm (one step for each beat)
  • both feet must go fully onto the step and fully onto the floor
  • at the end of the 3 minutes, sit down on the step and find your pulse; take your pulse for 1 minute
  • she will than give us the number of beats she counted in 1 minute and this will be her score; her score will than be compared to the 'norms' and she will be given a rating

1 minute heart rate: 113bpm

  • Age: 58
  • Rating: Average


Image:1minuteheartrate.jpg

[edit] Flexibility Testing

Sit & Reach Test

Equipment: flexometer or homemade version using a box and tape measure

Instructions:

  • must be barefoot or in socks
  • sitting tall and facing the flexometer with your knees fully extended and feet flat against the box, arms should be extended straight out in front of you at shoulder height, hands stacked flat one on top of the other
  • exhale, reach as far forward as you can with palms down, arms evenly stretched in front of you - hold the furthest position you can reach for 2 seconds
  • perform this stretch twice and both times your measurement will be recorded
  • take your best score recorded in cm and compare it to the 'norms' chart

Test 1: 28 cm, Test 2: 28 cm

  • Rating: fair

Image:sitandreach.jpg

Image:norms1.jpg


[edit] Core Muscular Endurance

1-minute bent knee sit-ups

Equipment mat & stopwatch

Instructions:

  • lay on the mat with knees bent and feet flat on the floor; cross your arms across your chest so your hands rest on your shoulders > this is proper sit up preparation
  • lift your upper body until one elbow touches the knee; return to your starting position with the shoulder blades on the ground. This is one full sit-up
  • Now, start the watch and perform as many sit-ups as you can with proper technique in 1-minute
  • your score is the total number of sit-ups you perform; this score will than be compared to the 'norms' to give you a rating

Number of sit-ups in 1 minute: 22

  • Rating: Good

Image:norms2.jpg


[edit] Upper Body Muscular Endurance

1-minute push-up test

Equipment: mat & stopwatch

  • client may perform modified push-ups if they prefer

Instructions:

  • start at the top of the push-up position, with arms and back completely straight; hands should be slightly wider than shoulder width apart with fingers pointed forward
  • lower your chest to the floor, approximately one fist away from the floor, keeping your back straight; elbows should be at 90 degrees and upper arms should be parallel to the floor, than return to the starting position
  • start the stop watch and perform as many repetitions as you can in 1-minute
  • your score is the total number completed with correct form; this will than be compared to the 'norms' to give you a rating


Number of push-ups in 1 minute: 28

  • Rating: Excellent


Image:jointrom.jpg

[edit] Goniometry

Check ROM for Shoulders

  • (patient had complained of occasional shoulder pain)

Image:jointrom2.jpg

[edit] Smart Goals

Goal #1. Incorporate both a dynamic and static stretching program to increase the overall flexibility of the client. Increase the flexion and extension ROM of the affected shoulder by at least 5 degrees, by challenging the client with new shoulder exercises and stretches. We will be able to measure progress using the goniometry test at the end of the 5 weeks of training.

  • some strength training exercises that help target the shoulder are: front shoulder raises, side shoulder raises, shoulder shrugs

Goal #2. Improve the core strength of the client by introducing more core exercises to the clients current exercise regimen so that the client can move from the good to very good category in the 1 minute sit-up test, by the end of the 5 weeks.

  • 4-6 core exercises will be completed 2 times a week when we meet with the client
  • exercises such as: crunches, sit-ups, crunchy frogs, leg climbers, planks/side planks etc.

Goal #3. Increase the cardiovascular endurance of the client by adding a cardio circuit to the clients current exercise regimen so that the client moves from the average to above average group on the 3 minute YMCA step test at the end of the 5 weeks.

  • twice a week we meet with the client and the warm up includes running around the track, or exercising on the elliptical for 5-10 minutes
  • by the end of the workout the cardio circuit will have equaled 12 laps around the track at a high intensity pace (60-70%)

[edit] Session 1

Thursday October 18 at 7 am

Members present: Chelsea and Karen

Location: Zone

[edit] Warm up

  • Jog 3 laps of the track

Dynamic stretching -down one side of the track:

  • 10 walking lunges -take a big step forward with your left foot and bend your leg until its at about 90 degrees. Make sure your knee does not go past your toes. Bring the back leg forward while standing up and repeat with opposite leg.

Image:Examplelunge.jpg

  • 10 buttkicks -lightly jog and have your heels come up and hit your butt with each stride.

Image:Examplebutt.jpg

  • 10 high knees -walk foward and with each stride bring your knee up towards your chest, have the knee bent at about 90 degrees.

Image:Examplechest.jpg

  • 10 grapevines -place your body facing sideways and go to the left by taking your right leg and crossing it over your left. The left leg then crosses from behind and comes back to the starting position. The right leg will then go behind and this crossing pattern continues.

Image:Grapevines.jpg

[edit] Cardio and core

  • Run 2 laps of the track, then stop at the stretch area and hold a plank (you are on your forearms and toes, make sure your back is flat and your butt is not up) for 30 seconds

Image:Exampleplank.jpg

  • Run 2 more laps then come back to the stretch area and do a left side plank (hold your body up by resting on your left forearm and the outside of your left foot) for 30 seconds

Image:Exampleside.jpg

  • 2 more laps then again stop at the area and hold a right side plank (hold your body up by resting on your left forearm and the outside of your left foot) for 30 seconds
  • a total of 6 laps and 1.5 minutes of planks.

[edit] Strength

All exercises except for shoulder shrugs use a machine. All exercises are 1 or 2 sets (depending on time) of 12 reps.

Biceps- bicep curls (grab the rope that is attached to the weights with both hands and pull up on the rope. You are using only your arms to do the work, and you want to try and bring your hands up towards your chest, making the elbows bend. Make sure do do this slowly and controlled)

Image:Examplebicepcurl.jpg

  • Triceps- pull downs (holding onto a rope attached to weights, grab the rope with both hands, one on top of another, and pull down. Bring your arms back up to the starting position. Make sure you start with your elbows at about 90 degrees and to do this slowly and controlled)

Image:Exampletriextensions.jpg

  • Shoulders- shoulder shrugs (with very light weights, roll your shoulders up towards your ears then retract the shoulders back down)

Image:shouldershrugs.jpg

  • Chest- chest press (lying down on a bench under the machine, try to push the handles above you into the air and then bend your arms to bring the handles back to the starting postition. Remember to do this under control and slowly)

Image:Examplechestpress.jpg

  • Back- seated row (sitting on a bench on the machine, you place your hands on the two handles in front of you. Pull back on the handles and try to push your shoulder blades together)

Image:Exampleseatedrow.jpg

  • Legs- squats (seated in a squat machine, your body will be somewhat parallel to the ground, you place your feet on a platform and push your body into the opposite direction and then bend your legs back down. Make sure to do this slow and under control)

Image:legsquat.jpg

[edit] Cool down

2 light jogging laps of the track followed by 5 minutes of static stretching.

Static Stretches

  • Upper Trapezius (neck) - bring ear down to shoulder on the left side and hold for 10 seconds then do the same on the right side

Image:Neck stretch.gif

  • Arm across the body- bring right arm across the body and hold the elbow with your left hand, hold for 10 seconds then switch arms

Image:Arm across the body stretch.jpg

  • Shoulders and Tricep- take right arm and bend at the elbow and try to bring palm onto the back, use the left hand to push elbow back, hold for 10 seconds then switch arms

Image:Tricep stretch.jpg

  • Hurdeler - seated with right leg extended out try to touch toes and hold for 10 seconds then switch legs

Image:Hurdler.jpg

  • Butterfly- seated with soles of feet together and as close as possible to body, hold for 10 seconds

Image:Butterfly stretch.jpg

  • Leg hug- seated with left leg extended and right leg bent and crossed over left leg, hug the right leg and hold for 10 seconds then switch legs

Image:Leg hug stretch.jpg

[edit] Session 1 notes

Walked 5 laps instead of jogging 3 for warm up and increased the dynamic stretching from 10 reps to 20 because the client felt like 10 wasn't enough.

The client was able to complete all of the core exercises and was able to hold the plank for the full 30 seconds. On the left side plank the clients form sagged slightly but resumed good form quickly

2 sets of 12 reps were completed for each strength exercise

  • biceps- changed from the rope to the bar for more stability, did 30lbs for both sets
  • triceps- did 40lbs for both sets
  • shoulders- used 10lbs weights, felt a bit of pain in the injured shoulder but the pain was not significant enough to stop exercise
  • chest- did 40lbs for both sets, had excellent form
  • back-did 50lbs the first set and was able to do the full motion but it was a bit heavy so 40lbs was used in the 2nd set and this was a much better weight
  • legs- did 120lbs the 1st set but it felt to light and she wanted more of a challenge so 140lbs was used in the 2nd set and the exercise was completed

The client would like to work on improving posture, would like to increase shoulder flexibility, would like to learn how to use more of the machines in the Zone, overall was happy with the first session and the exercises we completed

[edit] Session 2

Tuesday October 23 at 7 am

Members Present: Janna, Kyle

Location: Zone, Track and Stretching Area

[edit] Warm up

Jog 3 laps of the track at a 50% pace

Dynamic stretching

  • 20 walking angled lunges- similar to the regular lunge except that the step is taken slightly to the side instead of straight forward

Image:45 lunges.jpg

  • 20 butt kicks
  • 20 high knees
  • 20 grapevines

[edit] Cardio and Core Training

  • Starting at the stretching area complete 12 laps of the track. After every 3 laps stop and complete 1 of the core exercises. Repeat until all 12 laps and all the exercises have been completed.

First Circuit: 25 crunches

Image:crunches.jpg

Second Circuit: 25 reverse crunches

Image:Leg lifts.jpg

Third Circuit: 25 oblique crunches to the left side

Fourth Circuit: 25 oblique crunches to the right side

Image:Oblique crunches.jpg

[edit] Strength Training

Back and Shoulders:

  • Wide Grip Lat Pulldowns (Sit on the seat and reach up to grasp the horizontal bar over your head. Hold the bar in an overhand grip at the point where the bar curves slightly downward on either side. Pull the bar down to the top of your chest. Keep your back straight throughout the movement. With the bar at your chest, squeeze your lats, then slowly return the bar to the starting position.)

Image:Lat pulldowns.jpg

Arms:

  • Bicep curls (grab the rope that is attached to the weights with both hands and pull up on the rope. You are using only your arms to do the work, and you want to try and bring your hands up towards your chest, making the elbows bend. Make sure do do this slowly and controlled)
  • Tricep Overhead Extensions (Attach a rope to the bottom pulley of the pulley machine. Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip [palms facing each other]. Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position. Slowly lower the rope behind your head as you hold the upper arms stationary. Return to the starting position by flexing your triceps as you breathe out.)

Image:Tricep extend.jpg


Chest:

  • Butterfly Press (Your elbows should be in line with your chest throughout the workout. Place your arms into position with your hands holding the hand grips and your elbows resting on the pads. Push the weight until your hands are nearly touching each other, keeping your elbows bent through the entire repetition. Squeeze your chest at the top. Bring the weight back down slowly.

Image:Pec deck.jpg

Legs

  • Leg Press (Sit on the leg press machine comfortably, with your back flush against the back of the seat. Place your feet against the leg press about shoulder width apart. Hold onto the handles if they are present. Using both legs press the weight out in a controlled motion. Fully extend the legs then flex the legs bringing the weight back to the starting position)

[edit] Cool Down

Walk a lap to bring the heart rate back down

The following stretches should be held for a duration of 20-30 seconds

  • Leg hug
  • Arm across the body
  • Hurdler
  • Upper Trapezius Stretch
  • Chest- stand up tall and bring your arms behind you, clasping one hand inside the other. Lift your chest and raise your arms slightly.

Image:Chest stretch.jpg

  • Quadriceps- standing on one leg kick foot up to bum and grasp and hold to feel stretch. Can hold onto something for balance if needed. Lean slightly forward to deepen the stretch.

Student Notes

  • 2 sets of 8 are planned for the strength exercises (This is planned to get a full workout in but in a shorter duration because of the increased focus on cardiovascular and core exercises)

[edit] Session 2 notes

It was noticed that during lunges that the client was occasionally unstable while on one leg

The client was unsure at the beginning if she would able to complete the cardio portion of the workout as planned, but encountered no problems and was able to carryout a broken conversation between breathes

The resistance exercises were performed as 2 sets of 8 reps for each exercise

  • biceps- used a bar, 30lbs both sets
  • triceps- a little unsure about form, moved the shoulders to do movement also. Started at 20lbs but went down to 15lbs for second set. Client said exercise hurt her lower back a bit
  • back and shoulders- used 40lbs for first set and 45lbs for second and said she could still go up from that
  • chest- was not able to do butterfly press so we did chest press, used 30lbs
  • legs- used 140lbs
  • client notes- no comments or concerns but before stretching said she "felt it in her bum already"

[edit] Session 3

Friday October 26th 7am

Members Present: Karen & Chelsea

Location: Zone, Track and Stretching Area

[edit] Warm up

Jog 3 laps of the track at a 50% pace

Dynamic Stretching

  • 20 Walking Angled Lunges
  • 20 Butt Kicks
  • 20 High Knees
  • 30 Grapevines

[edit] Cardio and Core Training

  • Starting at the stretching area complete 12 laps of the track. Stop every three laps and complete a one of the core exercises below.

First Circuit 25 crunchy frogs - While sitting on a mat, put arms straight out to your sides (in the air) and pull legs into your chest, once you pull in you pull your arms around your knees. Image:Examplercunchyfrog.jpg

Second Circuit: 15 bicycles - While on the mat, move your legs in circles (similar to riding a bike), after 15, stop and do 15 in reverse.

Image:bicyclesExample.jpg

Third Circuit: 12 right leg climbs + 12 left leg climbs - one leg is straight up, the other is bent with foot flat on floor (or for a challenge extended straight out in front of you); reach straight up and touch your toes or grab the side of your leg for support and reach to touch your toes. After 12, switch to the opposite leg.

Image:Examplelegclimbers.jpg

Fourth Circuit: 25 Mason Twists - Sit up straight with your knees slightly bent. Bring your feet off the floor and clutch your hands together in a fist. At a fast pace, touch each side of your body. Touching both sides once counts as on rep. You can modify this to further challenge the client by adding a medicine ball for them to bring from side to side.

Image:Examplemasontwists.jpg

[edit] Strength Training

Back

Seated Back Rows with Machine: Adjust the height of the seat and the chest pad. Starting with 40lbs, take hold of the handles and maintain a straight back, breathe in and pull the handles in towards you. Pull back so that you squeeze your shoulder blades together at the end of the movement. Breathe out slowly and return the handles to the start position. Do 2 sets of 10 reps.

Image:Exampleback.jpg

Chest

Seated Chest Press on Machine: Sit on the seat and adjust it so that the handles are lined up with your mid chest. Extend the arms and press the handles away from your body, focusing on using your chest muscles. Do 2 sets of 10 reps at 40 lbs.

Image:chest.jpg

Shoulders

Front raises: Holding a dumbbell in both hands (10-12 lbs, whichever the client prefers) position them in front of your upper legs with your arms straight. Keeping the arms straight raise the dumbbells forward and upward until upper arms are parallel to the floor, then lower back down to front of legs. Do 2 sets of 10 reps.

Image:frontraise.jpg

Side raises: Similar to front raises, but starting at your sides, raise the dumbbells laterally until they are horizontal and in line with your shoulder height.

Image:sideraise.jpg

Bicep

Bicep curls: Grab the rope that is attached to the weights with both hands, flex the arms and pull up on the rope. You are using only your arms to do the work, and you want to try and bring your hands up towards your chest, making the elbows bend. Make sure do do this slowly and controlled)

Triceps

Pull downs: Holding onto a rope attached to weights, grab the rope with both hands, one on top of another, and pull down. Keep your back straight and focus on using only your triceps to extend the arms down. Bring your arms back up to the starting position. Make sure you start with your elbows at about 90 degrees and to do this slowly and controlled


Legs

Leg Press: Sit on the leg press machine comfortably, with your back flush against the back of the seat. Adjust the seat so that the starting position is feet shoulder width apart, flat on the press with the knees bent to 90 degrees. Hold onto the handles if they are present. Using both legs press the weight out in a controlled motion. Fully extend the legs then flex the legs bringing the weight back to the starting position


Cool Down

Static Stretches

  • Leg hug
  • Arm across the body
  • Hurdler
  • Chest- stand up tall and bring your arms behind you, clasping one hand inside the other. Lift your chest and raise your arms slightly.
  • Upper Trapezius Stretch
  • Quadriceps

Notes

  • 2 sets of 10 are planned for the strength exercises (This is planned to get a full workout in but in a shorter duration because of the increased focus on cardiovascular and core exercises)

[edit] Session 3 notes

The client walked one lap then jogged one lap for a warmup instead of the planned warm up

Regular lunges were done instead of angled ones to see if the balance was affected. (no affect on balance during regular lunges)

The client completed all the laps and thought that she had done less laps then actually completed. Started to struggle at the end of the crunchy frogs, may want to decrease the number so that good form can be kept

Cool down consisted of walking a lap before moving on to the static stretches

  • strength: did 2 sets of 10
  • back: used 40lbs, and was able to do the exercise under control
  • chest: used 40lbs, had excellent form
  • shoulders: used 5lbs instead of 10lbs because we didn't want to put too much pressure on her bad shoulder and wanted to perfect the form first
  • biceps: used 30lbs and was able to do the exercise under control
  • triceps: used 40lbs and was able to complete the exercise
  • legs: used 140lbs and had great control
  • client notes: wants to avoid going down to the ground after the laps in the cardio section, instead would like to do core using the exercise ball or put strength exercises in instead of core and do core all at once afterwards

[edit] Session 4

Tuesday October 30 7am

Members Present: Kyle and Janna

Location: Zone, Track and Stretching Area

[edit] Warm up

10 mins on elliptical at a 100 spm

Dynamic stretching

  • 10 Three way Lunges - standing straight up with the feet together, take a step forward into a lunge. The knee should be bent to 90 degrees making sure that the knee does not extend past the toes. The knee of the back leg should be close to the ground but not touch the ground. Return to the starting position and perform a lunge to the side. Return to the starting position, take a step back and complete a back lunge. This is one repetition. Complete 10 for each leg.
  • 20 Frankenstein's - walk forward with arms straight at shoulder height, palms facing down. With each step try to kick your palms while keeping your legs straight.
  • 20 Leg Swings - place both palms on the wall or ledge and swing one leg in sideways in front of your body, keep torso as stationary as possible, switch legs.

[edit] Circuit Training

  • Complete 8 laps of the track running at a moderate intensity pace, after each lap stop and perform one of the following exercises. No exercise can be repeated.

Exercises

  • Push-ups (stretching area)
  • Lat pulldowns (Upper level of the Zone)
  • Sumo squats- start with legs wider than shoulder width apart, hold your arms either comfortably in front of you or across your chest. Keep back straight and squat like you are going to sit in a chair making sure to push bum out and ensure your knees do not go over your toes (Stretching Area)

Image:Examplesumo.jpg

  • Bicep Curls (Stretching Area)
  • Calf Raises- at the top of a set of stairs, start with the the heel lower than the toes, raise your heels as far as possible, lower back down slowly. Hold onto railing if needed. (Stairs on the Track)
  • Tricep Pulldowns (Upper level of the Zone)
  • Leg Press (Upper level of the Zone)
  • Shoulder Shrugs- hold barbells at sides with arms straight shrug shoulders as if to say "Ì don`t know"

-After the completion of each lap perform one of the exercises. Do as many reps as possible in a one minute duration.

[edit] Core Training

  • 15 leg lifts
  • 20 crunches with oblique twist- complete a regular crunch but at the top of the motion twist torso to touch elbow to opposite knee. Switch sides each crunch to complete 10 on each side.
  • 15 V sits- sit-up and place hands behind you for balance. Lift legs with knees slightly bent and bring knees towards chest, extend legs back out with so that your feet are an inch above the ground
  • Plank- hold for 30 secs
  • Side Planks- hold for 30 seconds each side

[edit] Cool Down

  • Kneeling stretch- lunge forward with knee on mat, place hands on knee, straighten hip of rear leg by pushing hips forward, Hold for 20 seconds, repeat on other leg
  • Leg hug- hold for 20 seconds
  • Arm across the body- hold for 20 seconds
  • Tricep stretch- reach over shoulder to try to touch shoulder blade on same side of body, use other arm to grasp elbow, push down to feel stretch. Hold for 20 seconds
  • Quadriceps-
  • Chest- Hold for 20 seconds
  • Upper Trapezius Stretch- Hold for 20 seconds.

Notes

[edit] Session 4 notes

Student Notes -We plan to complete two circuits. In the second circuit the exercises are going to be completed in 30 second bouts.

-Low weights will be used for the circuits to ensure high reps.

-If client is too fatigued in the second circuit than we can reduce running speed.

-There will be a 2-3 min rest between circuits.

-For the core training we will do two sets if time allows.

-The client arrived early and completed 6 laps of the track instead of using the elliptical.

-We over-estimated the time and were only able to complete one circuit.

-The client was fatigued at the end of the core training and needed a short break between the plank exercises.

-All the static stretches were held for a time of 30 seconds.

  • Bicep curls- 10 lbs; The client had good form until the last 10-12 seconds where she started to struggle.
  • Tricep pull downs- 15 lbs; Kept good form for the entire duration of the exercise. The weight could be increased for the next session.
  • Lat Pulldowns- 20 lbs; Form was excellent throughout the duration. Weight could be increased for this exercise the next session
  • Push ups- the client performed push ups from their knees, and was beginning to show fatigue at the end of the exercise. Client reported no opposition to being on the ground for this exercise after running.
  • Calf raises- these were performed on the stairs to the side of the track and using only the clients body weight. The exercises were modified and included dorsi flexion to exercise the anterior muscles of the lower leg.
  • Sumo squats- the squats were performed on the track by the elevator entrance, using only body weight for resistance. The client had good form during the exercises but could still benefit from more instruction on form.
  • Leg press- 80 lbs; The presses seemed to be performed at a high rate and seemed to present little resistance. The weight should be increased for the next session (120 lbs?)

-Shoulder shrugs were not performed during this session due to time constraints

[edit] Session 5

Thursday November 1 at 12:00

Members Present: Karen and Chelsea

Location: Zone, Track and Stretching Area

Warm up 10 mins on elliptical at a 100 spm

Dynamic stretching

  • 10 Three way Lunges
  • 20 Frankesteins
  • 20 Buttkicks
  • 10 Side Squats

[edit] Circuit Strength Training

In total: 8 laps of the track running a high intensity pace (60-70% speed) will be completed in between strength training exercises

The circuit will look like the following:

  • 1 lap of track
  • Chest Press with free weights, on exercise ball
    • on the corner of the track, lie with upper back on exercise ball and push weights up in front of you until arms are fully extended, slowly brings weight back in to chest
  • 1 lap of track
  • Back row weight machine
    • in upstairs area of the Zone
  • 1 lap of track
  • Shuffle squats
    • keeping in proper squat position take four steps to the right, followed by four steps to the left
  • 1 lap of track
  • Bicep Curls with free weights
    • continuous curling action followed by every 10 seconds holding the weights at a 90 degree angle for 10 seconds
  • 1 lap of track
  • Tricep kickbacks
    • in corner of the track, starting with your arm at 90 degrees and holding a free weight, extend your arm fully and then slowly lower it back to 90 degrees; repeat for 30 seconds and then switch to the opposite arm
  • 1 lap of track
  • Calf Raises
    • on calf machine in upstairs area of the Zone
  • 1 lap of track
  • Shoulder front & side raises
    • 30 seconds of continuous front raises followed by 30 seconds of continuous side raises
  • 1 lap of track
  • Shoulder Shrugs
    • hold barbells at sides with arms straight shrug shoulders as if to say "Ì don`t know"

-After the completion of each lap perform one of the exercises. Do as many reps as possible in a one minute duration.-

[edit] Core Training

  • 15 bicycles in one direction followed by 15 bicycles in the other direction
  • Plank- hold for 30 secs
  • 20 crunches with oblique twist- complete a regular crunch but at the top of the motion twist torso to touch elbow to opposite knee. Switch sides each crunch to complete 15 on each side.
  • 15 crunchy frogs
  • Side Planks- hold for 30 seconds each side

[edit] Cool Down

  • Kneeling stretch- lunge forward with knee on mat, place hands on knee, straighten hip of rear leg by pushing hips forward, Hold for 20 seconds, repeat on other leg
  • Leg hug
    • hold for 20 seconds
  • Arm across the body
    • hold for 20 seconds
  • With your arms out straight to the right and left, create large circles with arms and slowly make those circles smaller - this will work on shoulder flexibility
  • Tricep stretch
    • reach over shoulder to try to touch shoulder blade on same side of body, use other arm to grasp elbow, push down to feel stretch. Hold for 20 seconds
  • Quadriceps
    • Standing on one leg kick foot up to bum and grasp and hold to feel stretch. Can hold onto something for balance if needed. Lean slightly forward to deepen the stretch. Hold for 20 seconds
  • Chest
    • Hold for 20 seconds
  • Upper Trapezius Stretch
    • Hold for 20 seconds.

[edit] Session 5 notes

Student Notes If we have time, we will complete a second round of the strength training circuit; in the second round the exercises will only be 30 seconds long.

Low weights will be used for the circuits to ensure high reps

If client is too fatigued in the second circuit than we can reduce running speed

There will be a 2-3 min rest between circuits

For the core training we will do two sets if time allows

The client was able to jog 10 mins on the elliptical and complete all of the dynamic stretches

The client was able to complete all the laps

Exercises were completed in the stretching area and those that could not were moved to the end of the circuit; for example back row and calf raises were moved to be the last 2 exercises

  • Chest Press: 7.5 lbs; Was able to maintain the exercise for the full minute
  • Back Row: 40 lbs; performed on the machine and was able to last the full minute
  • Shuffle Squats performed for 45 seconds because 1 minute seemed too long. Was going to stop at 30 seconds but she was doing a good job so to add a challenge we added 15 more seconds
  • Bicep Curls: 7.5 lbs; Was able to do the exercise for the full minute, only held the weights at 90 degrees for the last 10 seconds
  • Tricep kickbacks: 7.5 lbs; performed for a full minute, 30 seconds per arm
  • Calf raises: 60lbs; only did 45 seconds because she got leg cramps, this could be from the running or too many reps, she said she does get leg cramps often though
  • Shoulder Raises: 5 lbs; 30 seconds of front and 30 seconds of side raises
  • Shoulder Shrugs: 7.5 lbs for the full minute

The client was able to complete all of the core exercises

Side planks were held for 15 seconds per side instead of 30 seconds and she had great form for these planks

The client walked a lap to decrease heart rate before moving to the stretches

Client noted that she very much enjoyed the circuit because she felt like she got more of a sweat. She also liked the idea of quick runs and then an exercise because it made the time go faster and you had a time goal to get to instead of just running for a long period of time

[edit] Session 6

Tuesday November 6 7am

Members Present: Kyle and Janna

Location: Zone, Track and Stretching Area

[edit] Warm up

10 mins on elliptical at a 100 spm

Dynamic stretching

  • 10 Three way Lunges
  • 20 Straight Leg Toe Touches - take a step forward with your right foot, reach down and try to touch your toes with your left hand while keeping your right leg straight, left leg can go in air if needed. Repeat with left leg.
  • 20 Arm Scoops and Spikes - while walking down one side of the track as you step forward with your right foot scoop down with your left hand to graze the ground, repeat on left side with right hand. The next time you step with your right bring your arm around as if you are spiking a volleyball, repeat with the left.

[edit] Circuit Training

  • Complete 8 laps of the track running a high intensity pace (60-70% speed)

Exercises

  • Butterfly Press- with dumbbells
  • Bent Over Rows- standing with feet shoulder width apart, knees slightly bent, bend 45 degrees at the waist. Hold dumbbells at side with elbows slightly bent, squeeze shoulder blades together.
  • Wall Sit- back flush against a wall, feet shoulder width apart, squat down until knees are bent to 90 degrees, place hands comfortably on thighs and hold
  • Calf Raises
  • Hammer Curls - same motion as bicep curls but hold the weights vertical rather than horizontal.
  • Tricep Extensions- hold the weight with two hands above head, bend elbows to slowly lower weight behind head, extend elbows to bring weight back above head. Try to keep head and back straight.
  • Upright Row- Standing upright, grasp dumbbells with you hands about shoulder width apart. Keep your body and wrists straight, pull the dumbbell towards your chin, keeping your arms close to your body.
  • Shoulder Shrugs

-After the completion of each lap perform one of the exercises. Do as many reps as possible in a one minute duration.

[edit] Core Training

  • 15 leg lifts- modified so that the arms swing up and touch the toes
  • 20 Medicine Ball Crunches- perform regular crunch, at the top receive a medicine ball from the trainer. Keep the ball close to the chest during the down movement. At the top of the next crunch throw the ball back to the trainer. Complete the next crunch with out the ball
  • 15 V sits- sit-up and place hands behind you for balance. Lift legs with knees slightly bent and bring knees towards chest, extend legs back out with so that your feet are an inch above the ground
  • Mason Twists- Start in a semi sitting position with the knees bent and feet flat on the ground and holding a weight close to your trunk. Perform the exercise by first tapping the weight on the ground on one side of your body then twisting and tapping the ground on the other side. This counts as one rep.

[edit] Cool Down

  • Kneeling stretch- lunge forward with knee on mat, place hands on knee, straighten hip of rear leg by pushing hips forward, Hold for 20 seconds, repeat on other leg
  • Leg hug- hold for 20 seconds
  • Arm across the body- hold for 20 seconds
  • Tricep stretch- reach over shoulder to try to touch shoulder blade on same side of body, use other arm to grasp elbow, push down to feel stretch. Hold for 20 seconds
  • Quadriceps- standing on one leg kick foot up to bum and grasp and hold to feel stretch. Can hold onto something for balance if needed. Lean slightly forward to deepen the stretch. Hold for 20 seconds
  • Chest- Hold for 20 seconds
  • Upper Trapezius Stretch- Hold for 20 seconds.

[edit] Session 6 Notes

Low weights will be used for the circuits to ensure high reps

Wall sits will be done in two 30 second bouts

For the core training we will do two sets if time allows

Core workout exercises were completed in two sets of 15 reps for each exercise

The medicine ball crunches were changed to regular crunches on the fly due to evident fatigue in the client

Form and technique suffered when using the 12.5 lb weights but was perfect when switched to the 10 lb weights

For all the weight training exercises 10 lbs weights were used as the client felt that the 12.5 lbs were to much

We allowed for a 2-3 minute rest between the core circuits but the client only took 1 minute and wanted to get right back at it.

Wall squats were planned for 2 30 seconds bouts but the client completed it in 1 1 minute bout

The client was shaky and had some balance problems when performing the dynamic toe touch stretch

Changed warm-up to running ~6 laps because she arrives before 7

[edit] Session 7

Thursday November 8 at 6:45 AM

Members Present: Karen and Chelsea

Location: Zone, Track and Stretching Area

[edit] Warm up

10 mins on elliptical at a 100 spm

Dynamic stretching

  • 10 Three way Lunges
  • 20 Straight Leg Toe Touches - take a step forward with your right foot, reach down and try to touch your toes with your left hand while keeping your right leg straight, left leg can go in air if needed. Repeat with left leg.
  • 10 Side Squats - squat facing one direction, ensure your knees do not go over your toes; then rotate 180 degrees facing the other way and repeat squat

[edit] Circuit Training

  • Complete 8 laps of the track running a high intensity pace (60-70% speed)

Exercises

"(After the completion of each lap perform one of the exercises. Do as many reps as possible in a one minute duration.)

  • Chest Flies- with dumbbells on a stability ball: looking up at the ceiling, keep your spine aligned. Slowly extend your elbows out to the side (you should be making a "T" with your upper body). Bring the dumbbells together over the center of your chest (making a "rainbow"). Once the dumbbells come together, bring them back to their starting position. Image:chestflyExample.jpg
  • Bend to opposite foot (back exercise)- standing with feet shoulder width apart and legs relatively straight with a dumbbell in your hand, reach down to the opposite foot and than lift the dumbbell up until you are standing up, reach the dumbbell behind head into an extension; after holding for a short pause lower the dumbbell back down. Make sure to keep the movement controlled and stable.

Image:bendtooppfootExample.jpg

  • Wall Sit- back flush against a wall, feet shoulder width apart, squat down until knees are bent to 90 degrees, place hands comfortably on thighs and hold
  • Bicep Curls on bosu ball -start with two feet, than progress to one foot
  • Tricep Extensions- hold the weight with two hands above head, bend elbows to slowly lower weight behind head, extend elbows to bring weight back above head. Try to keep head and back straight.
  • Upright Row- Standing upright, grasp dumbbells with you hands about shoulder width apart. Keep your body and wrists straight, pull the dumbbell towards your chin, keeping your arms close to your body.

Image:Exampleuprightrow.jpg

  • Front & Side Shoulder raises
  • Calf Raises - on machine in the Zone: 30 seconds for calf raises and than 30 seconds for resisted dorsiflexion

[edit] Core Training

  • 15 bird dogs- Start on hands and knees, hands directly below shoulders, head and neck aligned with back. Tighten abdominal muscles.

Raise right arm and reach ahead. Hold for three deep breaths. Lower right arm and repeat with left. Raise right leg. Tighten trunk muscles for balance. Hold for three deep breaths. Lower right leg and repeat with left. Raise left arm and right leg at the same time. Reverse and repeat.

  • 20 high plank to low plank-plank position using hands, going to plank position on elbows; continue this rotation.
  • 30 bicycles - 15 clockwise; 15 counter clockwise
  • 20 Oblique weighted touches- sitting on a stability ball, holding a dumbbell in each hand, bend at the waist to the side reaching towards the side of your right foot until you feel the stretch; ensure the movement is slow and controlled. Repeat for the other side.

[edit] Cool Down

  • Kneeling stretch- lunge forward with knee on mat, place hands on knee, straighten hip of rear leg by pushing hips forward, Hold for 20 seconds, repeat on other leg
  • Leg hug- hold for 20 seconds
  • Arm across the body- hold for 20 seconds
  • Tricep stretch
  • Quadriceps-
  • Chest- Hold for 20 seconds
  • Upper Trapezius Stretch- Hold for 20 seconds.

[edit] Session 7 Notes

Student notes- Low weights will be used for the circuits to ensure high reps, Wall sits will be done in two 30 second bouts, if reps are getting higher than 20, increase weight: aim for 15-18 reps for endurance

  • warm up was done by jogging 6 laps instead of using the elliptical and she was able to complete all the dynamic stretches with control
  • chest flies used 7.5lbs
  • bending to opposite foot used 5lbs and her shoulder did not hurt when flexing the shoulder, we did not hyper extend
  • wall sit was done in the full minute not 2 30 second sections, was able to hold a conversation the entire time
  • bicep curls were done on the bosu ball and with 7.5lbs
  • tricep extensions were done on the bosu ball and with 5lbs
  • upright row was done with 7.5lbs
  • front and side raises were both done for 30 seconds with 5lbs
  • calf raises and resisted dorsiflexion were done in the zone on a machine with 40lbs for the raises and body weight for dorsiflexion

Core exercises were done well, she had great form for the bird dog and could do 15 reps easily, can progress to superman; high to low planks had too many reps, we said to do 20 but only did 15 with a couple breaks. 10 would be a better number for next time so that form can be worked on; bicycles and obliques were done great and 7.5lbs were used for the oblique sides

[edit] Session 8

Tuesday November 13 7am

Members Present: Kyle and Janna

Location: Zone, Track and Stretching Area

[edit] Warm up

Slowly jog 6 laps of the track

Dynamic stretching

  • 20 Modified Frankensteins - Starting with the right arm behind the body swing it over the shoulder. At the same time keeping the left leg straight kick it up to meet the right hand. Switch and repeat.
  • 20 High Kness
  • 20 Butt Kicks
  • 20 Leg Swings

[edit] Circuit Training

  • Complete 12 laps of the track running a high intensity pace (60-70% speed)

Exercises

  • Chest Press- with dumbbells on a stability ball: looking up at the ceiling, keep your spine aligned.
  • Lat Pull Downs
  • Squats- on a bosu ball
  • Calf Raises
  • Hammer Curls- on a bosu ball
  • Tricep Overhead Extensions
  • Side Shoulder Raises
  • Shoulder Shrugs

After the completion of each lap and a half perform one of the exercises. Do as many reps as possible in a one minute duration.

[edit] Core Training

  • 15 leg lifts- modified so that the arms swing up and touch the toes
  • Mason Twists- on a bosu ball
  • Planks and Side Planks- start on one side, move to regular, move to other side. Each will be done for 30 secs

[edit] Cool Down

  • Arm Circles- forwards, backwards, big and little.
  • Kneeling stretch
  • Leg hug
  • Arm across the body
  • Tricep stretch
  • Quadriceps
  • Chest
  • Upper Trapezius Stretch

[edit] Session 8 Notes

  • We are going to increase the weights from 10 lbs to 12.5lbs
  • For the core training we will do two sets if time allows
  • Core workout exercises were completed in two sets of 15 reps for each exercise
  • We will alternate between using machines in the Zone and doing exercises in the stretching area to not waste time by having to walk around to the stretching area after each lap and a half
  • All stretches will be held for 30 secs.
  • Client was a little late so we did not do a second circuit of core due to time
  • Used 40lbs for lat pull downs
  • Cest press stopped for a quick break and switched to one arm at a time for last 15 seconds
  • Client was a little unsteady on bosu ball but it was a good challenge because she was able to complete exercises while on it
  • 30 lbs for triceps - stopped and took a couple breaks, one was due to form fatigue (started to throw her back into it)
  • Side raises started at 15 lbs but that was too heavy so they were completed with 10lbs
  • Excellent form on twists and was reminded to engage her core before even starting the exercise
  • Instead of both arms to both toes for the leg lifts she switched to lifting one leg at a time and completed 15 on each leg
  • The client was a few minutes late so the warmup was reduced to 2 quicker pace laps instead of 6 slow jogging laps

[edit] Session 9

Thursday November 15 at 7:00 AM

Members Present: Karen and Chelsea

Location: Zone, Track and Stretching Area

[edit] Warm up

  • Slowly jog 6 laps of the track

Dynamic stretching

  • 20 Modified Frankensteins - Starting with the right arm behind the body swing it over the shoulder. At the same time keeping the left leg straight kick it up to meet the right hand. Switch and repeat.
  • 20 High Kness
  • 10 lunges
  • 20 Butt Kicks
  • 20 Leg Swings
  • 10 side squats

[edit] Circuit Training

  • Complete 8 laps of the track running a high intensity pace (60-70% speed)

Exercises

  • Chest Press- with dumbbells on a stability ball: looking up at the ceiling, keep your spine aligned.
  • Bent over back rows with dumbbells
  • Lunges - on a bosu ball
  • Calf Raises - on a bosu ball
  • Hammer Curls- on a bosu ball
  • Tricep Overhead Extensions on stability ball
  • Side Shoulder Raises for 30 seconds and Front Shoulder Raises for 30 seconds
  • Shoulder Shrugs
  • After the completion of each lap perform one of the exercises. Do as many reps as possible in a one minute duration.

[edit] Core Training

  • 30 bicycles - 15 forward direction, 15 backward direction; ensure your elbows are reaching for the opposite knee
  • 20 leg climbers
  • 15 supermans
  • 20 mason twists on bosu ball
  • 15 High Plank to Low Plank

[edit] Cool Down

  • Arm Circles- forwards, backwards, big and little.
  • Kneeling stretch
  • Leg hug
  • Arm across the body
  • Tricep stretch
  • Quadriceps
  • Chest
  • Upper Trapezius Stretch

[edit] Session 9 Notes

  • chest press- used 7.5lbs, this was too light so next time need to increase the weight
  • bent over back rows- used 8lbs and was able to last the full minute
  • lunges- lunged onto the bosu ball while holding 7.5lbs weights in each hand
  • calf raises- used body weight
  • hammer curls- on the bosu ball with 8lbs; lost balance once because she stopped focusing on the exercise
  • triceps extension- used the bosu ball again and used 8lbs
  • side and front shoulder raises- 3o seconds per exercise and used 5lbs, could go up to 7.5 next
  • shoulder shrugs- used 8lbs and seemed to be a good weight
  • was still a bit sick so we only did one lap each time

[edit] Session 10

Tuesday November 20 7am

Members Present: Kyle and Janna

Location: Zone, Track and Stretching Area

[edit] Warm up

Slowly jog 6 laps of the track

Dynamic stretching

  • 20 Mummy Kicks- put arms straight out in front of you at shoulder height, cross one hand on top of the other alternating which hand is on top, while arms are moving quickly kick out your feet, alternating right and left
  • 20 High Knees
  • 20 Butt Kicks
  • 20 Side Shuffles- semi squat position, hands up shuffle sideways bringing one foot to the other but never crossing them.

[edit] Circuit Training

  • Complete 12 laps of the track running a high intensity pace (60-70% speed)

Exercises

  • Push ups
  • Lat Pull Downs
  • Wall Sits
  • Calf Raises
  • Skull Crushers- laying on a stability ball, keep spine aligned, hold weight over shoulders with arms extended, lower weight to forehead by bending elbows

Image:Exampleskull.jpg

  • Bicep Curls
  • Shoulder Shrugs- on a bosu ball
  • Upright Row

After the completion of each lap and a half perform one of the exercises. Do as many reps as possible in a one minute duration.

[edit] Core Training

  • 15 leg lifts- modified so that legs go straight down but also to each side
  • Oblique crunches- 15 on each side
  • Crunches
  • Planks and Side Planks- start on one side, move to regular, move to other side. Each will be done for 30 secs


[edit] Cool Down

  • Arm Circles- forwards, backwards, big and little.
  • Kneeling stretch
  • Leg hug
  • Arm across the body
  • Tricep stretch
  • Quadriceps
  • Chest
  • Upper Trapezius Stretch

[edit] Session 10 Notes

  • We are going to increase the weights from 10 lbs to 12.5lbs
  • For the core training we will do two sets if time allows
  • Core workout exercises were completed in two sets of 15 reps for each exercise
  • We will alternate between using machines in the Zone and doing exercises in the stretching area to not waste time by having to walk around to the stretching area after each lap and a half
  • All stretches will be held for 30 secs.

[edit] Post-Fitness Assessment

Members present: Chelsea and Karen

[edit] Warm Up

  • 10 minutes in a step-class
  • dynamic stretching including: arms, shoulders, back, quadriceps, hamstrings and calves.

[edit] Cardiovascular Testing

YMCA 3 minute step test

  • Equipment: stop watch, metronome/CD with steady beat

Instructions:

  • warm-up for 5 minutes, lightly stepping up and down on the step
  • step up and down (left up, right up, left down, right down) on the bench at 96 bpm (one step for each beat)
  • both feet must go fully onto the step and fully onto the floor
  • at the end of the 3 minutes, sit down on the step and find your pulse; take your pulse for 1 minute
  • she will than give us the number of beats she counted in 1 minute and this will be her score; her score will than be compared to the 'norms' and she will be given a rating

1 minute heart rate: 100 bpm

  • Age: 58
  • Rating: Above Average

[edit] Flexibility Testing

Sit & Reach Test

Equipment: flexometer or homemade version using a box and tape measure

Instructions:

  • must be barefoot or in socks
  • sitting tall and facing the flexometer with your knees fully extended and feet flat against the box, arms should be extended straight out in front of you at shoulder height, hands stacked flat one on top of the other
  • exhale, reach as far forward as you can with palms down, arms evenly stretched in front of you - hold the furthest position you can reach for 2 seconds
  • perform this stretch twice and both times your measurement will be recorded
  • take your best score recorded in cm and compare it to the 'norms' chart

Test 1: 28cm Test 2: 28cm

  • Rating: Fair

[edit] Core Muscular Endurance

1-minute bent knee sit-ups

Equipment mat & stopwatch

Instructions:

  • lay on the mat with knees bent and feet flat on the floor; cross your arms across your chest so your hands rest on your shoulders > this is proper sit up preparation
  • lift your upper body until one elbow touches the knee; return to your starting position with the shoulder blades on the ground. This is one full sit-up
  • Now, start the watch and perform as many sit-ups as you can with proper technique in 1-minute
  • your score is the total number of sit-ups you perform; this score will than be compared to the 'norms' to give you a rating

Number of sit-ups in 1 minute:

  • Rating: 22

[edit] Upper Body Muscular Endurance

1-minute push-up test

Equipment: mat & stopwatch

  • client may perform modified push-ups if they prefer

Instructions:

  • start at the top of the push-up position, with arms and back completely straight; hands should be slightly wider than shoulder width apart with fingers pointed forward
  • lower your chest to the floor, approximately one fist away from the floor, keeping your back straight; elbows should be at 90 degrees and upper arms should be parallel to the floor, than return to the starting position
  • start the stop watch and perform as many repetitions as you can in 1-minute
  • your score is the total number completed with correct form; this will than be compared to the 'norms' to give you a rating


Number of push-ups in 1 minute:

  • Rating: 32

[edit] Goniometry

Check ROM for Shoulders

  • (patient had complained of occasional shoulder pain)

Image:Examplegonio.jpg

[edit] Final Results Notes

  • Our client improved her cardiovascular testing results by 13 bpm and this shows that we succeeded with our first goal of improving her cardio and moving her from the average to above average rating. The circuits used in our program were great for improving this goal.
  • The client's sit up test results stayed the same and this is okay because they did not decrease. We never worked on this specific types of crunches and this may be why no improvements were seen. I think that if a plank test was done before and after that we would have seen results based on the improvement seen throughout the program.
  • The sit and reach test also stayed the same and once again we did not do this specific stretch and if we were to do the program again we would look to incorporate this into the workouts.
  • The push up test results increased from 28 to 32 in one minute, from the knees. This shows some improvement in upper body strength; our program incorporated many new strength training exercises which we believe helped her improve in this test. However, if we were to do the test again we should have tried to have her go from her feet to see how much the results changed.
  • In the shoulder ROM: flexion, hyperextension, medial and lateral rotation all increased. Extension did not increase but stayed the same. This may be be due to error in measurement since all other factors changed. Flexion did not increase by 5 degrees like our goal stated but it did increase 3 degrees and we believe that with more static and dynamic stretches as well as strength training that in time the ROM could increase more.

[edit] Initial versus Final Fitness Assessment Results

Image:Exampleini.jpg

Image:Examplegonifininitia.jpg

[edit] Going Forward

  • We gave our client an outline of the circuits that we did with her during sessions 4 and on because those are the circuits she enjoyed
  • The packet was broken down into warm-up, strength circuit, core exercises and cool down.
  • Within each group there was a list (including pictures and descriptions) of every exercise we did with her, the strength exercises were broken down further into their muscle groups
  • Before the exercises were listed, there was an explanation of how to complete the circuit
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