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[edit] Getting started

Group Members

ls09ua - Leigh St. George

dm09tt - Dave Mathers

cm09lq - Cassie Morton

tf09tx - Tom Fisher

jc09te - Jordan Cahill

[edit] Initial Meeting

Date: Thursday, October 4, 2012

Time: 11:00 - 11:30am

Group Members Present: Leigh, Jordan, and Dave

Location: Her office

Goals

  • What are your goals and what do you hope to achieve from this exercise routine? Whole body strengthening (with a focus on upper body), overall balance, flexibility and increase overall health.
  • Why do you want to achieve these goals? Due to an inner ear issue G.M lost some of her balance ability. It has been improving since, but she wants to continue improving it. G.M would also like to improve her flexibility to help with her recreational activity of yoga.
  • What is most important to you about achieving this goal? Feeling healthy and to increase overall wellbeing.
  • What exercise settings or modalities do you prefer to use? Machines over free weights due to crowding and enjoys the elliptical, as well as mat work.
  • Have you ever participated in a similar exercise routine or class? Yes, she participated for 4P22 and another exercise training course for the past 3 years.
  • If yes what did you not like about that program? Does not enjoy going into the free weight area because it gets crowded and finds they have to stop and start their program while waiting for equipment. Therefore, would rather do free weights upstair or on the track area if she is required to do them in the program.

Lifestyle

  • Do you partake in any recreational activities outside of this exercise routine? Runs 3 times a week, goes on walks frequrently, and does yoga once a week.
  • Do you have any hobbies? Yoga and running.

Occupation

  • Does your occupation require long periods of sitting? Requires some sitting while doing paper or computer work but tries to move around as much as possible throughout the day.
  • Does your occupation require extended periods of repetitive movements? Requires some repetitive movements with typing on the computer.

Availability

  • What is your availability to exercise? Either Tuesday, Wednesday or Friday anywhere from 11-1:30 (But prefers wednesday and friday) would like to participate in the program 2 times a week.

Others

  • Do you have any previous injuries that may affect exercise? No limitiations from previous injuries. However, she was recently in a minor car accident and is experiencing neck and shoulder tightness, as well as some pain.
  • Do you take any medications regularly? No
  • Age? 54
  • Is there anything else you would like us to know before starting this program? Has difficulties remember what exercises are preformed on which machine and the proper techniques and reps required for the exercise. Therefore, she would like to repeat exercises for a few weeks before changing them in order to increase her gym knowledge.

She would also like to "feel it" after she completes the workout and would like to be pushed.

  • G.M. indicated that last year she had a history of fairly severe ear infections that greatly reduced her balance abilities. She has started to regain some of her balance back, but it is still not completely back to normal.
    • We will also provide the client with a PAR-Q to complete** results indicated no for every question.

[edit] Baseline Assessments

Date: Friday, October 12, 2012

Time: 12:45 - 1:30pm

Group Members Present: Cassie and Tom

Location: The Zone

Dynamic Stretching

15 jumping jacks

Arm circles for 15 seconds (both forwards and backwards)

10 walking knee tucks

12 walking lunges

Warm up

Elpitical for 10 minutes at a steady pace

  • Dynamic stretching and warm up will increase the total body temperature as well as increase blood flow to the muscles.

Cardiovascular assessment

12 minute run - track at zone.

  • We chose the 12 minute run because G.M. runs 3x/wk, therefore this is a good test to assess her cardiovascular fitness.

Flexibility assessment

Sit and reach test - hip and low back flexibility.

Goniometry - we will specifically measure shoulder ROM:

  • flexion
  • extension
  • horizontal adduction
  • horizontal abduction
  • medial rotation
  • lateral rotation

Strength Assessment

8 RM bench press - assess upper body strength

8 RM leg press - assess lower body strength

Notes:

  • The track was closed due to convocation, therefore we did not have as much room to run the dynamic stretching routine. We managed to use a section of the gym upstairs in front of the spin bikes, however there was still a space restriction.
  • Our client seemed a little unstable while doing some of the dynamic stretches, including walking knee tucks and walking lunges.
  • We were not able to conduct the 12 minute run today, due to convocation, the track was closed. It will be done after the warm up/dynamic stretch at our next session.
  • We conducted the sit and reach test, however when calculating the results from the sit and reach test we realized the assessment may not have been done accurately. Therefore, we decided that we would do this test again at the next session.
  • Due to her recent accident and restrictions of the upper body we asked if she felt comfortable doing the 8 RM bench press assessment, but she did not. We hope to conduct an upper body assessment at some point in the future.

[edit] Results from Baseline Assessments

Cardiovascular Assessment

  • 12 minute run

The track is 200m and she ran 8.5 laps: 8.5 laps x 200m = 1700m

VO2max (ml/kg/min)

= (0.0268 x D) - 11.3

= (0.0268 x 1700m) - 11.3

= (45.56) - 11.3

= 34.26 ml/kg/min

Therefore, she is in the 70th percentile.

Flexibility assessments

  • Sit and reach test

Trial 1 = 24cm (9.6in)

Trial 2 = 28cm (11.2in)

Therefore, she is in the 10th percentile.

  • Goniometry

Shoulder flexion

R = 0-164

L = 0-162

Shoulder extension

R = 164-0

L = 162-0

Shoulder horizontal adduction

R = 0-135

L = 0-126

Shoulder horizontal abduction

R = 0-73

L = 0-62

Shoulder medial rotation

R = 0-55

L = 0-70

Shoulder lateral rotation

R = 0-68

L = 0-57

Strength assessments

  • 8 RM leg press

160lbs

  • Push up assessment

12 push ups in 1 minute

Therefore, she is "Very Good" for her age

Note: push ups were done on her knees.

Balance assessments

  • Stork stand

R = 14.84 seconds

L = 22.75 seconds

  • Star excursion

Left foot for stabilizer:

Forward right point = 46cm

Forward front point = 66cm

Forward left point = 59cm

Behind right point = 70cm

Behind back point = 59cm

Behind left point = 61cm

Right foot for stabilizer:

Forward right point = 69cm

Forward front point = 75cm

Forward left point = 75cm

Behind right point = 68cm

Behind back point = 77cm

Behind left point = 78cm


Max Heart Rate

220 - age

220-54 = 166


Notes:

  • The 12 minute run and sit and reach test were done at 'Fitness Meeting 1' on Thursday, October 18, 2012. The track was closed at our baseline assessments session and the run could not be done.
  • Due to our clients recent car accident causing injuries/restrictions to her upper body we did not do an upper body assessment until 'Fitness Meeting 2' on Tuesday, October 23, 2012. We also decided to change the assessment from the original 8 RM bench press to the push up assessment; again because of her restrictions.
  • The balance assessments were done at Fitness Meeting 2' on Tuesday, October 23, 2012. We chose to do these assessments because we noticed that our client is somewhat unstable when performing certain exercises, including walking lunges, walking knee tucks, and walking quad stretches.

[edit] SMART Goals

Noted below are our goals for G.M

Goal 1 - Cardiovascular

  • To complete 10 laps for the 12 minute run during the final assessment session. This will be done by adding cardiovascular exercises to her workouts, specifically rowing and running exercises at 70% of her maximum heart rate for 20 minutes each workout session. These exercises will be done once every workout and she will also run on her own time once a week. As well as practicing the 12 minute run twice more before the final assessment.


Goal 2 - Flexibility

  • To increase her sit and reach score by 5cm and to increase her shoulder flexibility by increasing her joint range of motion of shoulder flexion and extension by 5 degrees, right medial rotation and right and left lateral rotation by 5 degrees. This will be measured using the goniometer at the final assessment session. These tasks will be done by devoting 10-15 minutes of static stretching in every workout.


Goal 3 - Balance

  • To increase her stork stand time on both legs by 10 seconds, as well as her ability to perform dynamic stretches without the use of stabilizers such as the wall by the final assessment session. However, we hope to observe improvements while she is performing the dynamic stretches over the course of the next few weeks. This will be achieved by doing the stork stand at each session between the dynamic stretches and the routine.


Goal 4 - Upper body strength

  • To increase muscular performance by being able to perform 20 push ups in 1 minute at the final assessment session. This will be done by continuing to include upper body strengthening exercises in our circuits with the progression from resistance bands to weights and continuing to increase reps and sets.

[edit] Fitness Meeting 1

Date: Thursday, October 18, 2012

Time: 12:15 - 1:30pm

Group Members Present: Cassie, Dave, and Jordan

Location: The Zone

• For our first week we are focusing on the lower body and core due to limitations in the upper body and back of G.M. However, we have added a few upper body exercises that will help strengthen and stretch the injured areas, until she regains greater mobility and overall strength.

Dynamic warm-up A dynamic warm up will be used before the workout to increase the clients body temperature and increase blood flow to the muscles that will be used during the workout.

5-minute elliptical warm-up


Walking lunges with trunk rotations

  • Stand with your feet at shoulder width, holding your hands relaxed in front of you.
  • With one foot, step forward about 16 to 20 inches and descend carefully.
  • While descending, turn your torso to the side you're stepping forward on.
  • Then step forward onto the front leg, to a standing position, turning forward again
  • Then repeat with the opposite leg.
  • 100 meters of the track

Image:1203-lunge-rotation.jpg


Walking knee tucks

  • Start standing and facing forward.
  • Grab your right knee pulling it into your chest.
  • Step your right foot forward.
  • Then pull your left knee into your chest stepping that foot forward after.
  • 100 meters of the track

Image:High-knee-2.jpg


Walking quadriceps stretch

  • Stand facing forward
  • Bring right leg backwards and grab right foot with right hand
  • Pull up towards your bottom
  • Step forward with right foot and repeat on the left leg.
  • 100 meters of the track

Image:Walking quad.png


Arm circles forward and backwards

  • With straight arms want to make large circles forward and backwards.
  • 20 forward and 20 backwards

Image:Arm cirlces.png


Walking alternating high kicks

  • Lift right leg straight in front of the body and try and touch toe with opposite arm
  • Step in front with right leg and continue on the left leg.
  • 100 meters of the track

Image:High kicks.png


Trunk rotations

  • Standing, feet shoulder-width apart, knees slightly bent, and arms raised laterally at shoulder level
  • Rotate torso about 90 degrees to the right and return rotating to the left
  • Repeat for prescribed number of repetitions
  • 20 rotations

Image:Trunk rotation.jpg


Neck rolls

  • Roll the neck from left to right to the front
  • 20 times

Image:Neck rolls.png


12 minute run Sit and reach

  • These assessments will be done this week because the track was closed and we did not have enough time to finish all of them because our client had to leave early.


Routine: 10 -12 reps 2 sets

Calf rises

  • To perform the Standing Calf raise, stand facing a wall.
  • Contract your calf muscle and raise the heel of the leg on the floor as high as possible onto the toes.
  • Hold at the top and then slowly lower the heel down to the start.

Image:Heal raise.png


Squats with 5-pound weights

  • Stand with feet hip- or shoulder-width apart.
  • Hold medium to heavy dumbbells in each hand just outside the thighs or with arms bent above the shoulders.
  • Bend the knees and lower into a squat. Stop when your knees are at 90-degree angle or before you lose the natural arch of your back.
  • At the bottom of the movement, make sure you take your hips back, as though you're about to sit in a chair. Avoid bending the knees so that they go beyond the toes.
  • Contract the glutes and legs while stabilizing your body with a strong torso.
  • Slowly stand back up without locking the knees and repeat

Image:Squat.png

Monster walks with resistance band

  • Make a loop and step into it with the material around the ankles or lower leg.
  • Never allow the band to slacken
  • Slowly walk sideways controlling the speed of the trailing leg
  • Don’t let the foot of the trailing leg drag on the floor

Image:Image 6952.jpg


Supine leg curl on stability ball

  • Lie supine on floor with lower legs on exercise ball.
  • Extended arms out to sides.
  • Straighten low back, knees, and hips raising back and hips off of floor.
  • Keeping hips and low back straight, bend knees pulling heels toward rear end.
  • Allow feet to rollup on to ball.
  • Lower to original position by straightening knees.

Image:Hamstring strenght.png


Back hyperextension on stability ball

  • Place stomach/chest on ball. Extend legs. Feet should be against wall.
  • Lift chest off the ball and hyperextend the lower back.
  • Return to the starting position and repeat.

Image:Back extension.png


Elbow bridge with stability ball

  • Kneel next to the stability ball and place the elbow and the back of the upper forarms on the ball
  • While keeping the elbows/forearms on the ball, roll the ball forward until the elbows, shoulders, hips and knees are in a nearly straight line and the back of the upper arms are on the ball.

Image:Elbow bridge.png


Static stretches: 30 seconds each

Static stretches will be used for the cool down to help increase flexibility. We also added in a few neck and upper and lower back stretches to help loosen the injured areas.


Upper trap stretch

  • Flex neck forward, and then laterally rotate to one side so that ear is close to your shoulder.
  • Take the arm opposite to the position of your neck and place it behind your back
  • Hold the stretch for 30 seconds, then switch sides and repeat 2-3 times for each side.
  • If more stretch is required you can place your arm that’s not behind your back on top of your head and gently pull towards your shoulder.

Image:Images2.jpg


Neck stretches

1. Chin to chest

  • Gently bend your head forward while bringing your chin toward your chest.
  • Stop when a stretch is felt in the back of your neck.
  • Hold position for 30 seconds.
  • Return to starting position.

2. Side to side

  • Gently turn your head to the left, looking over your left shoulder.
  • Stop when a stretch is felt in the right side of your neck.
  • Hold position for 30 seconds.
  • Return to starting position.
  • Repeat on other side

3. Ear to shoulder

  • Gently bend your neck and attempt to touch your left ear to your shoulder.
  • Stop when a stretch is felt in the right side of your neck.
  • Hold position for 30 seconds.
  • Return to starting position.
  • Repeat on other side

Image:Neck stretch.png


Cat stretch

  • Get down on the floor on your hands and knees.
  • Push your back up towards the ceiling (like a cat arching its back).
  • Continue arching until you feel a gentle stretch in your back.
  • Hold for 20 seconds.
  • Return to the starting position.
  • Repeat 10 more times.

Image:Cat stretch.png


Childs pose

  • sit on your heels and let your forehead rest on the ground below your heart.
  • Arms can be extended or at your side.
  • Hold for 30 seconds and repeat 3 times.

Image:Childpose.png


Quadriceps stretch laying down

  • Lay on side
  • Pull the leg that’s not in contact with the group backwards and towards your bottom.
  • Hold for 30 seconds and repeat 2 times
  • Repeat on other leg

Image:Quad stretch.png


Sit and reach stretch

  • Sit with legs straight out in front with back straight
  • Reach hands out towards your toes till you feel a stretch
  • Hold for 30 seconds
  • Repeat 2 times

Image:Sit and reach.png

Notes:

  • Client thoroughly enjoyed the warm up/dynamic stretches.
  • Before we got to our routine we had the client do the 12 minute run and sit and reach tests because the track was closed during our baseline assessments meeting.
  • We fully ran through the routine once and then had the client repeat a second time (2 sets).
  • The monster walk was modified a bit, such that we used a medium resistance band (instead of the thera-band) and had her side step 6 times each way.
  • For the rest of the exercises the client completed 12 reps and 2 sets.
  • The supine leg curl on the stability ball was much easier for the client than she expected, therefore for the second set we asked her to raise her hips and back even further off the floor for more of a challenge.
  • The elbow bridge with the stability ball was challenging for the client, but she enjoyed the challenge and completed 12 reps for both sets.
  • At the end of the workout our client said she really enjoyed this session, however she wants more arm exercises. We chose not to do arm exercises in this workout because of her recent injury, as well as we had not done a baseline assessment for her upper body strength; again due to her recent injury.
  • At our next workout, we will begin with an upper body assessment to meet our clients needs and further develop an upper body routine.
  • We later received excellent feedback from our client through an email for our first workout!

[edit] Fitness Meeting 2

Date: Tuesday, October 23, 2012

Time: 12:15 - 1:30pm

Group Members Present: Leigh, Cassie, and Tom

Location: The Zone

  • G.M. has requested that we start upper body exercises since her neck and back are no longer affecting her as much. We have decided to start off easy by using resistance bands for her initial upper arm workout just in case she is still tender. We are also incorporating lower body and core work with the resistance bands to help improve her form before moving on to more advanced exercises with machines and weights.
  • A push up test will be performed at the beginning of the workout since we were unable to do an upper body assessment earlier because of her injuries. From our first workout we have also noticed that G.M. has some difficulties with balance and coordination so we are going to do a balance assessment as well.

Dynamic warm-up

  • Alternating skipping and stair stepping (1 minute each for a total of 6 minutes)
  • Neck rolls
  • Arm circles forwards and backwards
  • Walking lunges with trunk rotations
  • Walking knee tucks
  • Walking quadriceps stretch
  • Walking alternating high kicks

Jumping oblique twist (30 seconds)

  • Start off with with both feet planted on on the floor
  • Elbows bent and finger tips touching
  • Begin to jump side to side while twisting your hips

Image:Oblique-exercises-051612-tm.jpg


Jumping jacks (30 Seconds)

  • Stand upright with your legs together and arms next to the sides of your body
  • Jump your legs apart so that they are wider than your hip width. At the same time raise your arms out to the sides to shoulder level and higher to form a star shape.
  • Return your arms and legs by jumping back in.

Image:Jumping jack.jpg


Upper body assessment

  • Push up assessment - we will count how many pushes can be achieved within 1 minute.

Balance Assessments

  • Stork stand - We will time how long our client can maintain the stork stand position for. We will not add any additional factors, such that she will just need to maintain the position with her eyes open.
  • Star excursion - We will tape a star with 6 points onto the floor. Our client will stand in the middle and then with her left or right foot she will take a step as far as she can in the direction indicated and touch the line with her foot. We will record the information (what foot remained stable, what foot reached out, and what point she touched) and measure the distance she stepped, without changing her stable foot or grabbing anything for assisted balance. We will make sure she uses each leg 6 times.


Routine 12 reps, 2 sets for each exercise

Rowing machine

  • Sit on the seat, strap your feet into the foot pads and grab the handles with an overhand grip.
  • Extend your arms straight toward the flywheel and keep your wrists flat.
  • Slide forward on the seat until your shins are vertical.
  • Lean forward slightly at the hips.
  • Begin the drive by extending your legs and pushing off against the foot pads.
  • Keep your core tight, arms straight and back firm as you transfer power to the handles.
  • As your knees straighten, gradually bend your arms and lean your upper body back. Finish with a slight backward lean.
  • Bend your elbows and pull the handle into your abdomen.
  • Extend your legs.
  • Lean back slightly at the hips.
  • Extend your arms by straightening your elbows and returning the handle toward the flywheel.
  • Lean your upper body forward at the hips to follow the arms.
  • Gradually bend you knees and slide forward on the seat to the start position.
  • G.M. will do 15 minutes at resistance 3 and see how that feels

Image:Rowing machine.jpg


Triceps extension with resistance band (Green)

  • Grasp the handles of the resistance band with a closed pronanted grip.
  • Sit on the middle section of the resistance band.
  • Assume an erect position with the torso perpendicular to the floor and legs crossed in front of the body.
  • Position arms behind the head and upper back with the elbows flexed and the palms facing up.
  • Keeping the wrist rigid push one handle upward until the elbow is fully extended.
  • Slowly flex the extended elbow back to the starting position.
  • Repeat on the other arm.

Image:Triceps-extensions-using-bands - step 2.max.v1.png


Chest press with resistance band (Green)

  • Grasp the handles of the resistance band with a closed pronated grip and evenly wrap the band around the upper back at nipple height.
  • Lay down on a bench or on a mat.
  • Position the handles to the outside of the chest at nipple height with the palms facing downward.
  • Push the handles away from the chest until the elbows are fully extended
  • Keep arms parallel.
  • Move handles slowly backwards to the starting postion.

Image:Chest press with RB.jpg


Shoulder press with resistance band (Green)

  • Grasp the handles of the resistance band with a closed pronated grip.
  • Sit on the middle section of the resistance band.
  • Assume an erect postion with the torso perpendicular to the floor.
  • Position shoulders to the outside and level with the top of the shoulders with the palms facing forward.
  • Push handles upward until elbows are fully extended.
  • Slowly bring the handles back down to the starting position.

Image:Shoulder press with RB.jpg


Lateral raise with resistance band (Green)

  • Grasp handles of the resistance band with a closed neutral grip.
  • Position feet shoulder width apart with the arches of both feet on top of the resistance band.
  • Position the handles outside of the thighs with the arms at the sides and the palms facing inward.
  • Pull the handles up and out to the sides with the hands, forearms, shoulders, and upper arms rising together.
  • Continue raising the handles until the arms are approximately parallel to the floor.
  • Slowly move the handles back to the starting postion.

Image:Lat side raise with RB.jpg


Squats with medicine ball (yellow)

  • Stand with feet hip or shoulder-width apart.
  • Hold a light medicine ball with arms.
  • Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles or before you lose the natural arch of your back.
  • At the bottom of the movement, make sure you take your hips back, as though you're about to sit in a chair.
  • Avoid bending the knees so that they go beyond the toes.
  • Contract the glutes and legs while stabilizing your body with a strong torso.
  • Slowly stand back up without locking the knees and repeat.

Image:Squats with medicine ball.jpg


Stability ball crunches all directions

  • Lie on the ball, positioning it under the lower back.
  • Cross your arms over the chest or place them behind your head.
  • Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
  • As you curl up, keep the ball stable (i.e., the ball shouldn't roll).
  • Lower back down.
  • Want to go straight up and to the sides to work muscles in all directions.

Image:Stbility ball crunches .jpg


Tuck rolls on the stability ball

  • Assume a push up position with the top of the feet on the stability ball and the elbows fully extended.
  • Position the feet, knees, hips, and shoulders in a straight line.
  • Flex knees while keeping the elbows fully extended and begin to roll the ball forward until the knees are tucked into the stomach.
  • After reaching the tucked position extend the knees back to the starting postion.

Image:Knee tucks on sability ball.jpg


Plank with hip twists

  • Lie face down on mat resting on the forearms, palms flat on the floor.
  • Push off the floor by raising up onto toes and resting on the elbows.
  • Keep your back flat, in a straight line from head to heels.
  • Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up

in the air or sagging in the middle.

  • Tilt the torso from side to side while maintaining a straight line from head to heels.

Image:Plank with hip ratation .jpg


Resistance band exercises for lower body (all with green resistance band)


Knee Flexion (Prone for hamstrings)

  • Attach elastic to secure object.

  • Attach elastic to ankle of involved leg as shown.
  • Lie face down.
  • Begin with knee straight.
  • 
Bend knee through available range.

  • Slowly return to starting position.

Image:Knee flexion hamstrings.png


Hip Flexion (Standing)

  • Attach elastic to secure object at ankle level.
  • Loop band around ankle.
  • Stand facing away from the pull.
  • Extend leg forward, keeping knee straight.
  • Slowly return to start position and repeat.

Image:Hip fexion standing.png


Hip Extension

  • Attach elastic to secure object at ankle level.
  • Loop around ankle.

  • Stand facing toward the pull.

  • Extend leg backward, keeping knee straight.
  • Slowly return to start position.

Image:Hip extension.png


Hip Abduction

  • Attach elastic to secure object at ankle level.

  • Stand with involved leg away as shown.


*Keep knee straight, pull away, moving leg outward.

  • Slowly return to start position.

Image:Hip abduction.png


Hip Adduction

  • Attach elastic to secure object at ankle level.
  • Stand with involved leg toward pull, as shown.
  • Keep knee straight, pull in, moving leg inward.
  • Slowly return to start position.

Image:Hip adduction.png


Knee Extension (Sitting) 


  • Attach elastic to ankle of involved leg.
  • Secure behind as shown.

  • Sit with leg bent to 90 degrees as shown.
  • Straighten leg at knee.
  • Slowly return to start position.

Image:Sitting knee extension.png


Static stretches: 30 seconds each

  • Static stretches will be used for the cool down to help increase flexibility. We chose to keep the same stretching routine for G.M because it focuses on all large muscle areas which she is lacking flexibility in. G.M has also expressed that she likes repetition so she can become familiar with the stretches and increase her education for when she exercises alone.
  • Upper trapezius stretch
  • Neck stretches

1. Chin to chest

2. Side to side

3. Ear to shoulder

  • Cat stretch
  • Childs pose
  • Quadriceps stretch laying down
  • Sit and reach stretch
    • Hold for 30 seconds


Notes:

  • The 6 minute warm up of skipping and stairs went very well.
  • For the walking quadriceps stretch she decided to stand and alternate, as opposed to walking because she did not feel stable.
  • She had troubles with the coordination of the oblique twists, so we ran through them slowly with someone standing in front of her doing them as well so she could follow along. We did 6 slow oblique twists, opposed to 30 seconds.
  • After she completed the jumping jacks she was exhausted and had to stop. She stated that her sugar was low and she needed to take it easy because she didn't eat anything before coming to the workout session. We told her to break anytime throughout the session if she needed and we made sure to keep asking her how she was feeling for the rest of the workout.
  • We had planned to do a push up assessment followed by a balance assessment, but decided to do the balance assessment first to give her time to relax.
  • The push up, stork stand, and star excursion results have been added to the results section.
  • She did very well on the rowing machine and really enjoyed it because she had never used a rowing machine. We decided for her to do 10 minutes of rowing, opposed to 15 minutes due to time. Her resistance was 4 and after 5 minutes she asked to increase it and then rowed at a resistance of 6 for the remaining 5 minutes.
  • The exercises using the resistance band were done with the light band and 12 reps were completed.
  • Due to time we had to eliminate the tuck rolls on the stability ball, plank with hip twists, hip abduction, hip adduction, and knee extension. We also only completed one set of the exercises that were completed.
  • We tried to do knee flexion, however only completed 1 rep for each leg due to muscle cramps she had in her hamstrings. She had mentioned to us earlier on in the workout (during the push up assessment) that she was getting muscles cramps.
  • She completed all static stretches for 30 seconds each and the sit and reach stretch was done twice to ensure that her hamstrings were stretched. This was because of muscle cramps in her hamstrings throughout the workout.
  • Todays workout went well. However, we had too much planned for today that could be achieved within the hour and 15 minute workout.
  • She seemed to really enjoy using the resistance band and liked the fact that many of these exercises can be done at home.
  • She had not eaten before coming to the workout and mentioned to us that her sugar was low shortly into the workout, which presented a concern for us.
  • She mentioned some other specific goals, including balance and flexibility, which we have added to the initial meeting section.

[edit] Fitness Meeting 3

Date: Thursday, October 25, 2012

Time: 12:15 - 1:15pm

Group Members Present: Dave and Jordan

Location: The Zone

Dynamic Warm-up

  • G.M. will warm up on the elliptical machine or treadmill at a moderate pace for 5-8 minutes. This will prepare her for the workout by increasing her body temperature and blood flow to active muscles.


Neck rolls

Forward leg swing

  • The client will move forwards 100m of the track
  • When one foot is planted the other extends at the hip all the way back and flexes at the knee, then swings forward and flexes at the hip and plants the moving foot on the ground
  • This movement is then copied on the opposite leg
  • This pattern is continued down the track in a walking pattern

Image:Forward leg swing.jpg


Sideways leg swing

  • Start with the client facing the wall and hands against the wall
  • With one foot planted, swing your opposite leg in a sideways pattern from the hip keeping your leg straight
  • Swing your leg all the way away from your body and also swing across your body through the full range of motion
  • Keep your upper body facing forwards at all times
  • Continue this on your opposite leg

Image:Sideways leg swing.jpg


Walking lunges with trunk rotations


Bent over torso twists

  • Stand with feet slightly wider than your shoulders
  • Keep your arms completely straight at shoulder height
  • Keep legs straight throughout the stretch
  • Bend at the waist and twist your torso to touch your hand to your opposite foot
  • Move slowly back up to standing position and repeat the movement with the opposite hand
  • Repeat the stretch 10 times on each side

Image:Windmill twists.jpg


Balance exercise:

Stork stand

  • Hold for 20 seconds each leg

Image:Stork stand.jpg


Routine: 10-12 reps 2 sets


Cardiovascular: Rowing machine

  • Row at a high pace on the rowing machine on medium resistance until completing 1000 meters


Seated row (Green resistance band)

  • Place feet against the foot plate, sit on the bench, and keep your back straight
  • With two hands, grab the handles attached to the resistance band in front of you
  • Keeping your back straight and your chest forward, pull the handles toward your chest then slowly release back to starting position


Alternating biceps curls 7.5 lbs dumbbell

  • Stand with feet shoulder width apart, knees slightly bent and with your back straight
  • Grab a dumbbell in each hand, palms facing forward
  • Alternate each hand, curling the dumbbell
  • Immediately upon completing this exercise, instead of having a rest period with no work you will continue to complete over-head tricep extensions with a resistance band

Image:Alternating bicep curls.jpg


Triceps Extension with green resistance band

  • Hold the Resistance band in each hand and standing on the middle of the band
  • Control the band upon bringing the handle back to resting position, ie. Do not let the resistance band swing your hand downward

Image:Tricep extension.jpg


  • After completing the dumbbell curls followed by the tricep extensions with the resistance band there will be a rest for 20 seconds then continue again


Latissimus Dorsi Pulldown (green resistance band)

  • Sitting on the bench, placing knees under the restraint cushions reach up and grab the resistance band handles
  • Grab the handles at shoulder width, palms facing forward
  • Lean back slighty in the seated position
  • Keep your back straight and chest forward
  • Pull the handles towards your chest, coming as close to your chest as possible
  • Keep your hands level throughout the pull phase
  • Slowly control the resistance band as it returns to resting position

Image:Lat pull down.jpg


Hammer Curls 7.5 lbs dumbbell

  • Stand with feet shoulder width apart, knees slightly bent and with your back straight
  • Grab a dumbbell in each hand, palms facing inward as if you were holding a hammer in your hand
  • Alternate each hand, curling the dumbbell

Image:Hammer curls.jpg


Back resistance band flys (green)

  • Place resistance band around a fixed pole at shoulder height
  • Stand shoulder width apart, chest forward and knees slightly bent
  • Grab the left handle with your right hand and the right handle with your left hand (so the cable is crossed)
  • With arms slightly bent at shoulder height, pull the band evenly out to your sides keeping arms shoulder height and back flexed
  • Focus on shoulder blades coming together in the middle of your back

Image:Back resistance band flys.jpg


Palm down biceps curls (barbell) - 25 lbs

  • Stand shoulder width apart, knees slightly bent and with your back straight
  • Grab a barbell, palms facing downward
  • Curl the barbell bringing it evenly up toward you, controlling the weight all the way through the repetition

Image:Palm down curl.jpg



  • Immediately upon completing this exercise, instead of having a rest period with no work you will continue to complete downward triceps extensions with a resistance band in each hand
  • Control the band upon bringing the handles back to resting position, ie. Do not let the resistance band swing your hand upward
  • Complete this 10 times each hand
  • After completing the barbell curls followed by the resistance band, rest for 20 seconds then continue again
  • 2 sets



Core workouts

Leg crunches

  • In a seated position leaning back slightly, place hands flat on the ground beside your hips
  • Keep feet together, flex at the knees and the hips and bring the knees toward your chest
  • Slowly extend your knees and hips and move back to the leg straight starting position
  • Repeat this 15 times

Image:In and outs.jpg


Air bicycles

  • Start seated position with hands on the ground beside your hips
  • Flex at the hips and pretend you are riding a bike by moving your feet in circles extending legs alternately

Image:Bicylces.jpg

  • picture shows hands up but ours are at sides to help stabilize


Leg scissors

  • Laying on your back, keeping your legs straight
  • Alternate legs bringing one leg straight in the air while the other leg is fully extended horizontally
  • Switch legs 15 times alternating like scissors

Image:Scissors.jpg


Alternate crunch

  • Complete a regular crunch bringing your chest to your knees
  • Twist at the torso and touch your elbow to your opposite knee and alternate elbows each repetition
  • Complete this 15 times

Image:Alternating sit up.jpg


Static stretches: 30 seconds each

  • Static stretchs will be used for the cool down to help increase flexibility. We chose to keep the same stretching routine for G.M because it focuses on all large muscle areas which she is lacking flexibility in. G.M has also expressed that she likes repetition so she can become familiar with the stretches and increase her education for when she exercises alone. We will progress to more specific muscles once there is improvement in these large muscle stretches.


  • Upper trapezius stretch
  • Neck stretches

1. Chin to chest

2. Side to side

3. Ear to shoulder

  • Cat stretch
  • Childs pose
  • Quadriceps stretch laying down
  • Sit and reach stretch


Notes

  • Before the workout began, G.M. stated that she was still very sore from the Tuesday workout, especially in her legs (quadriceps) and that she did not want to do a lot of lower body exercises today.
  • She also said that she wanted the workout to end by 1:15pm today.
  • G.M. told us that the night before she went for a 6km run.
  • Forward and sideways leg swing were done very well.
  • For the walking lunges with trunk rotation she said that she cheats a lot on this one because she lacks the coordination.
  • We told her to hold the stork stand for as long as possible on each leg (L = 22 secs; R = 10 secs.)
  • I think she may have been distracted when she was on the right leg because she gave up very easily
  • For the cardiovascular exercise it took G.M. 6 minutes and 11 seconds to complete 1000m at level 6
  • She had great form on the rowing machine and says she enjoys this machine because it gives her a total body workout.
  • Seated row was done well 12 reps for 3 sets but she probably could have done more reps with the resistance band or used a more difficult band.
  • Loses motivation really quickly
  • Used 7.5 lbs for the biceps curls for 3 sets and enjoyed the active rest biceps curls with the resistance bands- she definitely could do more weight but we did not want to push it.
  • She loves using the resistance bands
  • She did 12 reps for the resistance band exercises
  • For latissimus dorsi pulldown she started with the resistance band but really wanted to use the actual machine with the bar because she said that it gives her a better workout
  • She did 3 sets of 12 with 40 lbs.
  • Good weight for her.
  • Hammer curls were done with 7.5 lbs dumbbells for 2 sets of 10 on each arm
  • We did not have time for back resistance band flys or the palm down biceps curls because she wanted to get out of there by 1:15
  • Kept saying how much she hated how the gym was so packed
  • All the core workouts were done for 1 set of 15 reps
  • We found that if one of us did the core workout exercises with her that she kept motivated and did all the reps
  • She could really work on her form for the core exercises to ensure she got the most out of the workout
  • She could not touch her elbows to her knees for the alternate crunch
  • She still completed the exercise with her core engaged as much as possible
  • We finished off the workout with the same static stretches as the first formal workout plan
  • Really enjoyed the workout
  • The tempo was kind of slow today but we think that she completed the workout with fairly good intensity and form

[edit] Fitness Meeting 4

Date: Tuesday, October 30, 2012

Time: 12:15 - 1:30

Group Members Present: Leigh and Cassie

Location: The Zone


  • This week we will be doing a circuit (circuit 1) with G.M as a way to achieve all her goals in a short period of time. As a way to increase the intensity of the workout in a shorter period of time.


Dynamic warm-up

  • 12 minute run
  • Neck rolls
  • Arm circles forward and backwards
  • Walking lunges with trunk rotations
  • Walking knee tucks
  • Walking quadriceps stretch
  • Walking alternating high kicks
  • Jumping jacks (30 Seconds)


Routine - circuit 1

Strength - Back and Chest

Back Hyperextension on stability ball

  • 30 seconds

Chest press with light (green) resistance band standing upright

  • 30 seconds
  • Grasp the handles of the resistance band with a closed pronated grip, and evenly wrap the band around the upper back at nipple height
  • Lay down on a bench or on a mat
  • Position the handles to the outside of the chest at nipple height with the palms facing downward.
  • Push the handles away from the chest until the elbows are fully extended
  • Keep arms parallel
  • Move handles slowly backwards to the starting postion

Image:Chest.jpg

Cardiovascular

  • Skipping
  • 1 minute

Core

Tuck rolls on stability ball

  • 30 seconds

Strength- Quadriceps and hamstrings

Squats with light resistance band

  • 30 seconds
  • Start by standing up tall, with shoulders back, feet shoulder width apart, toes pointed forward, and the center of a resistance band under your feet with the ends of the band in each hand.
  • With all your weight on your heels, inhale as you squat back by bending at the knee and sticking your butt back as you lower.
  • Keep your head and chest up, and your eyes looking forward.
  • Be sure not to let your knees go past your toes, and try to get your thighs parallel to the ground.

Image:Squats with RB.jpg

Supine leg curls on stability ball

  • 30 seconds

Cardiovascular

Stair steps

  • 1 minute

Core

Plank

  • 30 seconds
  • Lie face down on mat resting on the forearms, palms flat on the floor.
  • Push off the floor, raising up onto toes and resting on the elbows.
  • Keep your back flat, in a straight line from head to heels.
  • Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

Image:Plank on elbows .jpg

Strength - Biceps and Triceps

Biceps curls with light resistance band

  • 30 seconds
  • Place the band under your feet and hold the handles down by your sides.
  • Curl your arms up toward your shoulders. Make sure you keep your elbows tucked in at your sides.
  • Return to the starting position in a slow and controlled manner.

Image:Bicep curl with RB.jpg

Triceps dips

  • 30 seconds
  • With hands and heels on the floor.
  • Lower body to floor keeping good form
  • Then press body upwards to full extension of arms and repeat.

Image:Tricep dips.jpg

Cardiovascular

Jumping jacks

  • 1 minute

Core

Crunches on mat

  • 30 seconds
  • Lie down flat on your back with your knees bent and your feet on the floor.
  • Hold your hands wherever you feel comfortable (on your chest or beside your head - just be sure you don't pull on your head).
  • The typical crunch is taught by instructing you to simply roll your upper torso forward. This is fine to start with.

Image:Crunch.jpg


After the first round of the circuit G.M. will do a balance exercise as a short break before repeating the circuit a second time

  • Standing Balance Progressions 1 & 2


Static Stretches

  • Upper trapezius stretch
  • Neck stretches

1. Chin to chest

2. Side to side

3. Ear to shoulder

  • Cat stretch
  • Childs pose
  • Quadriceps stretch laying down
  • Sit and reach stretch


Notes:

  • She completed 8 laps today for the 12 minute run. This is half a lap less than what she completed for the assessment run. However, she mentioned to us at the start that she was tired, had not exercised since our last session, and that she would not run as far this time.
  • The dynamic stretch went well, when we got to jumping jacks she was exhausted and said the she could feel it in her chest, she thinks that her cardiovascular fitness has decreased because she is not running as often as usual.
  • Ball hyperextensions completed = 16
  • Chest press reps completed = 11 - note she wants to increase the resistance for this exercise.
  • Tuck rolls completed = 14
  • Squats completed = 12
  • Supine leg curls completed = 10
  • Biceps curls completed = 12
  • Triceps dips completed = 12
  • Crunches completed = 14
  • Standing balance progression 1:

L = 32 seconds

R = 43 seconds

  • Standing balance progression 2:

L = 51 seconds

R = 30 seconds

  • The circuit was completed once.
  • The stair steps was changed to jogging on the spot.
  • Triceps dips were done on the floor, opposed to using a bench.
  • When she got to the jumping jacks (the last cardiovascular exercise), she made it to 45 seconds and had to stop for a bit, we told her to keep going for 15 more seconds and she did. She told us that the circuit was great for time, but that it was running her down.
  • She wants more arm exercises included in the circuit. We will progess the arm exercises right away, as well as incorporte combined exercises to engage her arms more throughout the circuit.
  • Downward dog stretch was incorporated into the static stretch because she asked to do that.

[edit] Fitness Meeting 5

Date: Thursday, November 1, 2012

Time: 12:15 - 1:30pm

Group Members Present: Dave, Jordan, and Tom

Location: The Zone


Today we will be doing another circuit (circuit 2). For the rest of the program we will alternate between circuit 1 and circuit 2. We will modify them as needed by adding progressions to the exercises.

Dynamic warm-up

Rowing Machine

  • Row at a high pace on the rowing machine at a medium resistance until completing 1000m.
  • Neck rolls
  • Arm circles forwards and backwards
  • Forward leg swing
  • Sideways leg swing
  • Walking lunges with trunk rotations
  • Bent over torso twists


Balance

  • Practice the stork stand once on each leg and hold for as long as possible. Record the time.


Routine - Circuit 2

Strength - Back & Chest

Seated row (Green Resistance band)

  • 30 seconds
  • Place feet against the foot plate, sit on the bench, and keep your back straight.
  • With two hands, grab the handles attached to the resistance band in front of you.
  • Keeping your back straight and your chest forward, pull the handles toward your chest then slowly release back to starting position.

Push ups

  • Do as many push ups as possible in 30 seconds.
  • Place your hands on the floor so they're slightly outside shoulder-width.
  • Spread your fingers slightly out and have them pointed forward.
  • Raise up onto your toes so that all of your body weight is on your hands and your feet.
  • Contract your abdominals to keep your torso in a straight line and prevent arching your back or pointing your bottom into the air.
  • Bend your elbows and lower your chest down toward the floor.
  • Once your elbows bend slightly beyond 90 degrees, push off the floor and extend them so that you return to starting position.

Image:Push up .jpg

Cardiovascular

  • 1 minute
  • Ladders
  • With rope ladder placed on the floor, quickly move feet in and out of the boxes as quickly as possible.
  • First time through the circuit will be the top image pattern.
  • Second time through the circuit will be the bottom image pattern.

Image:In_out_ladder_agility.gif

Image: Ladder_agility_drills_slalom.gif

Balance

  • 30 seconds
  • Have 3 pylons; one to the front left, one to the front straight ahead, and one to the front right.
  • Balancing on your left foot, reach out to touch the pylon to the front left, then return to original position while still balancing on your left foot.
  • Repeat for all 3 pylons while balancing on your left foot.

Strength - Quadriceps & Hamstrings

Squats with medicine ball (yellow)

  • 30 seconds

Supine leg curls on stability ball

  • 30 seconds

Cardiovascular

  • 1 minute
  • Standing mountain climbers
  • Flex one hip at a time, such as running with high knees.
  • Reach up with the alternate arm while performing high knees, looking like attempting to "climb a mountain".
  • Perform quickly for one minute.

Image:Standing-mountain-climber-a-de.jpg

Balance

  • 30 seconds
  • Have 3 pylons; one to the front left, one to the front straight ahead, and one to the front right.
  • Balancing on your right foot, reach out to touch the pylon to the front left, then return to original position while still balancing on your right foot.
  • Repeat for all 3 pylons while balancing on your right foot.

Strength - Biceps & Triceps

Alternating biceps curls (7.5 lbs)

  • 30 seconds

Triceps extension with dumbbell (7.5 lbs)

  • 30 seconds
  • Sit on a stability ball.
  • Hold onto dumbbell with both hands placed behind your head.
  • Extend triceps raising hands higher above your head, then lower it back to original position in a controlled manner.

Image:Tri.jpg

Cardiovascular

  • 1 minute
  • Knee tucks (30 seconds)

Image:Knees up .jpg

  • Butt kicks (30 seconds)

Image:Butt kicks.jpg

Balance

  • 30 seconds
  • Raise to tippy toes and hold.
  • Do this without holding on to anything for extra support.

Image:Tippy toe.jpg


For the "rest" period we will do training balance with a stability ball (therefore, it is an active rest period).

  • While sitting on a stability ball with both feet on the floor try to reach as far to the left as possible, while maintaining balance.
  • While sitting on a stability ball with both feet on the floor try to reach as far to the right as possible, while maintaining balance.


Static stretching

  • Upper trapezius stretch
  • Neck stretches

1. Chin to chest

2. Side to side

3. Ear to shoulder

  • Cat stretch
  • Childs pose
  • Quadriceps stretch laying down
  • Sit and reach stretch


Notes:

  • Todays workout began with G.M. informing us that she does not like on the spot cardiovascular activities because it seems like she is in a "Heat Bubble".
  • G.M spoke to a friend, who informed her that it could because she is not getting a cooling effect because she is stationary.
  • G.M. completed the 1000m on the rowing machine in 5 minutes and 38 seconds.
  • Seemed like she could have pushed a little harder and was not breathing too heavy afterward.
  • Loves the rowing machine because it is "different".
  • Her form in the dynamic stretching is slowly improving.
  • Stork Stand

R = 23 seconds

L = 18 seconds

  • Completed 12 push ups.
  • Seated row = 13 reps.
  • Biceps curls = 16 reps.
  • Triceps extension = 18 reps.
  • G.M. stated that she really enjoys the ladder exercises.
  • Balance on the 3 pylon drill was steadily increasing.
  • Rolled her eyes at us when we told her she had to do mountain climbers.
  • G.M. talked a lot today and it wasted a lot of time.

[edit] Fitness Meeting 6

Date: Tuesday, November 6, 2012

Time: 12:15 - 1:30pm

Group Members Present: Leigh and Tom

Location: The Zone


  • This week we will be doing circuit 1 from last week, but we will progressing the exercises with the resistance band to the medium one to increase the difficulty. We will also be increasing the core exercises to 45 seconds. This will be done to increase the difficulty because last week G.M. stated these exercises were not as hard. We will also be changing her cardiovascular exercises from stationary to dynamic because G.M. stated she feels tension in her chest when she does stationary cardiovascular exercises.


Dynamic warm-up

  • 10 minutes on the elliptical
  • Neck rolls
  • Arm circles forward and backwards
  • Walking lunges with trunk rotations
  • Walking knee tucks
  • Walking quadriceps stretch
  • Walking alternating high kicks
  • Jumping jacks (30 Seconds)


Routine - circuit 1

Strength- Back and Chest

Back Hyperextension on stability ball

  • 30 seconds

Chest press with medium (Green) resistance band

  • 30 seconds

Cardiovascular

  • Sprints on the track
  • 1 minute

Core

Tuck rolls on stability ball

  • 45 seconds

Strength - Quadriceps and hamstrings

Squats with shoulder press with 5 lbs weights

  • 30 seconds
  • Start by standing up tall, feet shoulder width apart
  • Hold weights above shoulders
  • Squat down with thighs parallel to floor and ensure knees dont pass over top of toes
  • On the way up press weights straight above head

Image:Squat with shoulder press .jpg

Supine leg curls on stability ball

  • 30 seconds

Cardiovascular

Stair steps

  • 1 minute

Core

Plank

  • 45 seconds

Strength - Biceps and Triceps

Biceps curls with medium (red) resistance band

  • 30 seconds

Triceps dips

  • 30 seconds

Cardiovascular

Jumping jacks

  • 1 minute
  • Place 3 pylons at different distances
  • Do 10 seconds of jumping jacks at the first pylon then run to the next and do 10 seconds of jumping jacks at the one

Core

crunches on mat

  • 45 seconds


  • Standing Balance Progressions 2 & 3


Static Stretches

  • Upper trapezius stretch
  • Neck stretches

1. Chin to chest

2. Side to side

3. Ear to shoulder

  • Cat stretch
  • Childs pose
  • Quadriceps stretch laying down
  • Sit and reach stretch


Notes

  • G.M. had undergone minor mouth surgery a few days ago and as a result had not been eating very much. She stated that since she was "low on fuel" she would be fatiguing more rapidly than usual.
  • Because of the fatigue due to lack of nourishment we cut out the cardiovascular aspects of our circuit and just did the strengthening and core exercises.
  • G.M. stated at the end of the workout she felt fatigued but that she enjoyed the workout
  • For the back hyperextension on stability ball = 14 reps, chest press with resistance band = 12 reps, tuck rolls on stability ball = 17 reps, squats with 5 lb shoulder press = 12 reps, supine leg curls on stability ball = 14 reps , biceps curls with resistance band = 12 reps, triceps dips =14 reps, crunches on mat = 18 reps.
  • Balance progression # 2
    • right leg = 1 minute and left leg = 1 min 20 seconds
  • Balance progression # 3
    • right leg = 1 minute and left leg = 1 min 5 seconds

[edit] Fitness Meeting 7

Date: Monday, November 12, 2012

Time: 12:30 - 1:30pm

Group Members Present: Jordan, Dave, and Cassie

Location: The Zone

Today we will be doing circuit 2, however certain progressions and modifications have been made for our client.

Dynamic warm-up

Rowing Machine

  • Row at a high pace on the rowing machine, at a medium resistance until 1000m is completed.
  • Neck rolls
  • Arm circles forwards and backwards
  • Forward leg swing
  • Sideways leg swing
  • Walking lunges with trunk rotations
  • Bent over torso twists

Balance

  • Practice the stork stand once on each leg and hold for as long as possible. we will record the time.

Routine - Circuit 2

Strength - Back & Chest

Seated row (Machine) - 40lbs

  • 30 seconds
  • Place feet against the foot plate, sit on the bench, and keep your back straight
  • With two hands, grab the handles in front of you
  • Keeping your back straight and your chest forward, pull the handles toward your chest then slowly release back to starting position

Image:Seated row.jpg

Push ups

  • as many push ups as possible in 30 seconds

Cardiovascular

Ladders

  • 1 minute

Balance

  • 45 seconds
  • Have 3 pylons in a triangle formation: one to the front left, one to the front straight ahead, one to the front right
  • Balancing on your left foot, reach out to touch the pylon to the front left, then return to original position while still balancing on your left foot
  • Repeat for all 3 pylons while balancing on your left foot

Strength - Quadriceps & Hamstrings

Squats with a 10 lbs dumbbell

  • 30 seconds

Supine Leg Curls with stability ball

  • 30 seconds

Cardiovascular

  • Run 1 lap around the track

Balance

  • 45 seconds
  • Have 3 pylons in a triangle formation: one to the front left, one to the front straight ahead, one to the front right
  • Balancing on your right foot, reach out to touch the pylon to the front left, then return to original position while still balancing on your right foot
  • Repeat for all 3 pylons while balancing on your right foot

Strength - Biceps & Triceps

Alternating biceps curls (using 10 lbs dumbbell instead of resistance band)

  • 30 seconds

Triceps extension with 10 lbs dumbbell

  • 30 seconds

Cardiovascular

  • 1 minute
  • Knee tucks (30 seconds)
  • Butt kicks (30 seconds)
  • These will be done while moving forward on the track, as to not remain stationary

Balance

  • Try to stand on a bosu ball for as long as possible.
  • 2 feet and eyes open.

Image:Bosu ball standing .jpg


  • To cool down we will do a balance exercise with the stability ball
  • While sitting on a stability ball with both feet on the floor try to reach as far to the left as possible, while maintaining balance
  • While sitting on a stability ball with both feet on the floor try to reach as far to the right as possible, while maintaining balance


Static stretching

  • Upper trapezius stretch
  • Neck stretches

1. Chin to chest

2. Side to side

3. Ear to shoulder

  • Cat stretch
  • Childs pose
  • Quadriceps stretch laying down
  • Sit and reach stretch


Notes:

  • She completed 1000m on the rowing machine in 5 mins and 35 secs.
  • Seated row = 11 reps
  • Push ups = 9 rep
  • Squats with medicine ball = 13 reps
  • Supine leg curl on stability ball = 11 reps
  • She ran 1 lap of the track in 1 min. 10 secs.
  • Her biceps curls and triceps extensions were done with 10lbs dumbbells
  • Biceps curls=17 reps
  • Triceps extensions=20 reps
  • For her last cardiovascular exercise of the session we had her do butt kicks and high knees for half of the track and then jog the rest. However, when she got back to us she said "I cheated the whole lap". We were not happy with that, but continued on to the next exercise.
  • It was obvious to us at the end that she wanted to be done because her motivation was very low.
  • First try on the bosu ball = 19 secs.
  • Second try = 47 secs.
  • She seemed to be bored of the balancing exercises at this point, so we increased the chanllenge and had her close her eyes. She remained balanced for another 2 secs.
  • As already stated her motivation was low today and she tried to rush many of the exercises.

[edit] Fitness Meeting 8

Date: Tuesday, November 13, 2012

Time: 12:15 - 1:15pm

Group Members Present: Leigh, Tom, and Cassie

Location: The Zone

  • This week we will be repeating circuit 1 again without adding in any progressions, since G.M. had a workout with us on Monday as well.


Dynamic warm-up

  • 10 minutes on the elliptical
  • Neck rolls
  • Arm circles forward and backwards
  • Walking knee tucks
  • Walking quad stretch
  • Walking alternating high kicks
  • Jumping jacks (30 Seconds)


Routine - circuit 1

Strength - Back and Chest

Back Hyperextension on stability ball

  • 30 seconds

Chest press with medium or green resistance band

  • 30 seconds

Cardiovascular

  • Sprints on the track
  • 1 minute

Core

Tuck rolls on stability ball

  • 45 seconds

Strength - Quadriceps and hamstrings

Squats with shoulder press - 5 lbs weights

  • 30 seconds
  • Start by standing up tall, feet shoulder width apart
  • hold weights above shoulders
  • squat down with thighs parallel to floor and insure knees dont pass over top of toes
  • on the way up press weights straight above head

Image:Squat with shoulder press .jpg

Supine leg curls on stability ball

  • 30 seconds

Cardiovascular

Stair steps

  • 1 minute

Core

Plank

  • 45 seconds

Strength - Biceps and Triceps

Biceps curls with medium or green resistance band

  • 30 seconds

Triceps dips

  • 30 seconds

Cardiovascular

Jumping jacks

  • 1 minute
  • place 3 pylons at different distances
  • do 10 seconds of jumping jacks at the first pylon then run to the next and do 10 seconds of jumping jacks at the one

Core

Crunches on mat

  • 45 seconds


Standing Balance Progressions 2 & 3


Static Stretches

  • Upper trapezius stretch
  • Neck stretches

1. Chin to chest

2. Side to side

3. Ear to shoulder

  • Cat stretch
  • Childs pose
  • Quadriceps stretch laying down
  • Sit and reach stretch


Notes:

  • Today she completed 9 laps during the 12 minute run, her best so far. She became tired very quickly in run and was exhausted by the end. However, she ran the entire 12 minutes and was pushing herself very hard. We were very impressed and cheered her on at the end.
  • each exercises was completed once, therefore 1 set.
  • Back hyperextension on stabiliity ball = 13; she had great technique for this exercise.
  • Chest press with resistance band = 13 reps
  • Sprint 1 = 1 minute
  • Tuck rolls on the stability ball = 16 reps
  • Squats with dumbbells = 11 reps
  • Supine leg curls on stability ball = 13 reps
  • Sprint 2 = 1 minute 7 seconds
  • Biceps curls with 10lbs dumbbells = 12 reps
  • Triceps dips = 12 reps
  • Sprint 3 = 1 minute and 16 seconds
  • She was not thrilled about running again. However, after we explained that this is how we modifyed the program so she wouldn't have to do jumping jacks, she said she loves the running!
  • Crunches = 15 reps
  • Balance progression 3:

R = 1 min 8 seconds

L = 52 seconds

  • Balance progression 4:

R = 13 seconds

L = 3 seconds

  • Overall we were extremely impressed with todays workout. She was very motivated, determined, and focused. From the very start of the workout things went smoothly.

[edit] Fitness Meeting 9

Date: Thursday, November 15, 2012

Time: 12:15 - 1:15pm

Group Members Present: Jordan and Dave

Location: The Zone


Today we will be doing circuit 2, however certain progressions and modifications have been made for our client.


Dynamic warm-up

Rowing Machine

  • Row at a high pace on the rowing machine and at a medium resistance until 1000m is completed.
  • Neck rolls
  • Arm circles forward and backwards
  • Forward leg swing
  • Sideways leg swing
  • Walking lunges with trunk rotations
  • Bent over torso twists


Balance

  • Practice the stork stand once on each leg and hold for as long as possible. We will record the time.


Routine - Circuit 2

Strength - Back & Chest

Seated row (Machine)

  • 45 seconds

Push ups

  • As many push ups as possible in 45 seconds

Cardiovascular

  • 1 minute
  • Ladders

Balance

  • 45 seconds
  • Have 3 pylons in a triangle position: one to the front left, one to the front straight ahead, one to the front right
  • Balancing on your left foot, reach out to touch the pylon to the front left, then return to original position while still balancing on your left foot
  • Repeat for all 3 pylons while balancing on your left foot

Strength - Quadriceps & Hamstrings

Squats with 10lbs dumbbell

  • 45 seconds

Supine leg curls on stability ball

  • 30 seconds

Cardiovascular

  • Run 1 lap around the track

Balance

  • 45 seconds
  • Have 3 pylons in a triangle position: one to the front left, one to the front straight ahead, one to the front right
  • Balancing on your right foot, reach out to touch the pylon to the front left, then return to original position while still balancing on your right foot
  • Repeat for all 3 pylons while balancing on your right foot

Strength - Biceps & Triceps

Alternating biceps curls (using 10 lbs)

  • 45 seconds

Triceps pull downs with machine (15lbs)

  • 45 seconds
  • Face the triceps machine and grasp the horizontal cable bar with an overhand grip. The bar should be at about chest level.
  • Tuck the elbows into the sides and position the feet comfortably, slightly apart.

Image:Tricep pull down .jpg

Cardiovascular

  • 1 lap around the track

Balance

  • Try to stand on a bosu ball for as long as possible.
  • 2 feet and eyes open.


  • To cool down we will do a balance exercise with the stability ball
  • While sitting on a stability ball with both feet on the floor try to reach as far to the left as possible, while maintaining balance
  • While sitting on a stability ball with both feet on the floor try to reach as far to the right as possible, while maintaining balance


Static stretching

  • Upper trapezius stretch
  • Neck stretches

1. Chin to chest

2. Side to side

3. Ear to shoulder

  • Cat stretch
  • Childs pose
  • Quadriceps stretch laying down
  • Sit and reach stretch


Notes

  • G.M. stated that Tuesdays workout was extremely intense and was still feeling sore from it
  • G.M. also stated that she was extremely stressed at work and needed to be done by 1:00 today
  • 5 minute warm up on the elliptical
  • G.M. completed the 1000m on the rowing machine in 5:01
  • Extremely impressed with her intensity and effort throughout this exercise
  • Jordan was motivating her the entire time
  • Very good technique and form on the rowing machine
  • Stork Stand R=30 sec and L=19
  • Completed 11 push ups in 45 seconds
  • David showed G.M. the technique for squats because G.M. was having trouble comprehending the correct technique
  • Squats with 10lbs. dumbbell=20 reps
  • Biceps curls=18 reps
  • Triceps extensions=21 reps
  • Triceps exercise was done with dumbbells instead of machine
  • Supine leg curls=13 reps
  • We had to skip the last cardiovascular and balance activities because we ran out of time

[edit] Fitness Meeting 10

Date: Tuesday, November 20, 2012

Time: 12:15 - 1:15pm

Group Members Present: Leigh, Tom, and Cassie

Location: The Zone


Today we will be doing circuit 1 with some added progressions. We have increased the strength times in the circuit from 30 seconds to 45 seconds, added 10lbs dumbbells for the biceps curls as opposed to using the resistance band, as well as adding oblique twists to the crunches. We have also changed the balance progressions to level 3 and 4. Her warm up will be the 12 minute run giving her more practice for the cardiovascular assessment.

Dynamic warm-up

  • 12 minute run
  • Neck rolls
  • Arm circles forward and backwards
  • Walking lunges with trunk rotations
  • Walking knee tucks
  • Walking quad stretch
  • Walking alternating high kicks
  • Jumping jacks (30 Seconds)


Balance

Stork stand

  • Practice stork stand on both legs and record time.


Routine - circuit 1

Strength - Back and Chest

Back Hyperextension on stability ball

  • 45 seconds

Chest press with the medium or red resistance band

  • 45 seconds

Cardiovascular

  • Sprint 1 lap around track

Core

tuck rolls on stability ball

  • 45 seconds

Strength - Quadriceps and hamstrings

Squats with shoulder press with 5 lbs weights

  • 45 seconds

Supine leg curls on stability ball

  • 45 seconds

Cardiovascular

  • Sprint 1 lap around the track

Core

Plank

  • 45 seconds

Strength - Biceps and Triceps

Biceps curls with 10lbs dumbbell

  • 45 seconds

Triceps dips

  • 45 seconds

Cardiovascular

  • Sprint around the track

Core

Crunches on mat with oblique twists

  • 45 seconds
  • Lie down flat on your back with your knees bent and your feet flat on the floor.
  • Hold your hands wherever you feel comfortable (on your chest or beside your head - just be sure you don't pull on your head).
  • The typical crunch is taught by instructing you to simply roll your upper torso forward.
  • With added oblique twists - roll up to the left, roll up to the center, roll up to the right and repeat, alternating between 3 types.

Image:Crunches oblique.jpg


  • Standing Balance Progressions 3 & 4


Static Stretches

  • Upper trapezius stretch
  • Neck stretches

1. Chin to chest

2. Side to side

3. Ear to shoulder

  • Cat stretch
  • Childs pose
  • Quadriceps stretch laying down
  • Sit and reach stretch


Notes:

  • When we met with our client today she told us she was extremely busy and our wokout had to be done by 1:00. We decided to cut out the 12 minute run and just have her do a quick 5 minute warm up on the elliptical, so that we could still complete the circuit.
  • Our client told us she has BPV, some type of vertigo. We will research this after our session today!
  • Back hyperextension on stability ball = 19 reps
  • Chest press = 18 reps
  • Sprint 1 = 1 minute 11 seconds
  • Tuck rolls on stability ball = 17 reps
  • Squats = 18 reps
  • Supine leg curls on stability ball = 17 reps
  • Sprint 2 = 1 minute 8 seconds
  • Biceps curls = 18 (10lbs)
  • Triceps dips = 20 reps
  • Sprint 3 = 1 minute 8 seconds
  • For sprint 3 we told her she had to run as fast as she could if she wanted to be doen by 1pm. This gave her extra motivation and it worked!
  • Crunches = 30 reps
  • We did not have time to do the balance progressions today because she wanted to leave early, and we thought it was more important to have time for a proper stretch at the end.

[edit] Fitness meeting 11

Date: Tuesday, November 27, 2012

Time: 12:15 - 1:15pm

Group Members Present: Leigh, Dave, and Cassie

Location: The Zone


Today we will be doing circuit 2, however certain progressions and modifications have been made for our client.


Dynamic warm-up

Rowing Machine

  • Row at a high pace on the rowing machine at a medium resistance until 1000m is completed.
  • Neck rolls
  • Arm circles forward and backwards
  • Forward leg swing
  • Sideways leg swing
  • Walking lunges with trunk rotations
  • Bent over torso twists


Balance

  • Practice the stork stand once on each leg and hold for as long as possible. We will record the time.


Routine - Circuit 2

Strength - Back & Chest

Seated row (Machine)

  • 45 seconds
  • Increased weight by 5 lbs = 45lbs

Push ups

  • As many push ups as possible in 45 seconds
  • aim for 15 push-ups in this time

Cardiovascular

  • 1 minute
  • Ladders

Balance

  • Increased to 1 minute
  • Have 3 pylons in a triangle formation: one to the front left, one to the front straight ahead, one to the front right
  • Balancing on your left foot, reach out to touch the pylon to the front left, then return to original position while still balancing on your left foot
  • Repeat for all 3 pylons while balancing on your left foot

Strength - Quadriceps & Hamstrings

Squats with 10 lbs dumbbell

  • Increased to 1 minute

Supine leg curls on stability ball

  • Increased to 45 seconds

Cardiovascular

  • Run 1 lap around the track

Balance

  • Increased to 1 minute
  • Have 3 pylons in a triangle formation: one to the front left, one to the front straight ahead, one to the front right
  • Balancing on your right foot, reach out to touch the pylon to the front left, then return to original position while still balancing on your right foot
  • Repeat for all 3 pylons while balancing on your right foot

Strength - Biceps & Triceps

Alternating bicep curls (increase to 12.5 lbs dumbbell)

  • 45 seconds

Triceps pull downs with machine

  • 45 seconds
  • Increased weight by 5 lbs = 20lbs

Cardiovascular

  • 1 lap around the track

Balance

  • Try to stand on a bosu ball for as long as possible.
  • 2 feet and eyes open.


  • To cool down we will do balance exercises with a stability ball
  • While sitting on a stability ball with both feet on the floor try to reach as far to the left as possible, while maintaining balance
  • While sitting on a stability ball with both feet on the floor try to reach as far to the right as possible, while maintaining balance


Static stretching

  • Upper trapezius stretch
  • Neck stretches

1. Chin to chest

2. Side to side

3. Ear to shoulder

  • Cat stretch
  • Childs pose
  • Quadriceps stretch laying down
  • Sit and reach stretch


Notes:

  • When we arrived at today's session our client informed us that she had injured her foot the day before. She told us that the fat pad on the bottom of her foot was inflammed. She also told us that she talked to someone in the department and was advised to stay off of it completely. However, she did not want to cancel the session, so she said she will try to do what she can.
  • Because of her injury we had to modify the entire circuit for today. We continuously monitored her pain levels by asking how she was feeling, and asked if she felt comfortable with an exercise before perfroming it as well as during.
  • We started with 5 minutes on the seated bike for a warm-up, because the bike creates little impact on her foot. We also told her to keep the middle of her foot on the pedal to reduce movement of her ankle and pressure on her fat pad. This will help reduce the risk of further injury.
  • The dynamic stretches remained as planned.
  • Stork stand:

R = 37 seconds

L = 38 seconds

  • The following 3 exercises she did 2 sets:
  • Push ups for 45 seconds = 16 reps; 15 reps
  • Squats with dumbbell (12.5lbs) for 45 seconds = 16 reps; 17 reps
  • Biceps curls (12.5lbs) for 45 seconds = 17 reps; 15 reps
  • The following 3 exercises she did 2 sets:
  • Supine leg curls on stability ball for 45 seconds = 18 reps; 17 reps
  • Triceps extensions (12.5lbs) for 45 seconds = 20 reps; 20 reps
  • Back hyperextension on stability ball for 45 seconds = 17 reps; 20 reps
  • We based these exercises based on what she has already done with us during the program and what we thought would cause little impact on her foot.
  • We finished with 2 core exercises:
  • Crunches for 45 seconds = 27 reps
  • Tuck rolls on stability ball for 45 seconds = 20 reps
  • Our static stretch remained as planned.
  • Due to G.M. recent injury we were unable to preform the circuit as originally planned and, as a result, we had to make the above modifications.

[edit] Results from Final Assessments

Date: Tuesday, December 4, 2012

Time: 12:15 - 1:15pm

Group Members Present: Tom and Jordan

Location: The Zone

Cardiovascular assessment

  • 12 minute run

The track is 200m and she ran 8.5 laps: 8.5 laps x 200m = 1700m

VO2max (ml/kg/min)

= (0.0268 x D) - 11.3

= (0.0268 x 1700m) - 11.3

= (45.56) - 11.3

= 34.26 ml/kg/min

Therefore, she is in the 70th percentile.

Flexibility assessments

  • Sit and reach test

Trial 1 = 31cm (12.4in)

Trial 2 = 33cm (13.2in)

Therefore, she is in the 20th percentile.

  • Goniometry

Shoulder flexion

R = 0-160

L = 0-162

Shoulder extension

R = 160-0

L = 162-0

Shoulder horizontal adduction

R = 0-150

L = 0-135

Shoulder horizontal abduction

R = 0-75

L = 0-67

Shoulder medial rotation

R = 0-57

L = 0-69

Shoulder lateral rotation

R = 0-70

L = 0-61

Strength assessments

  • 8 RM leg press

180lbs

Therefore, G.M. 1RM = 225 lbs

  • Push up assessment

20 push ups in 1 minute

Which puts her in the very good category for her age based on the Canadian Physical Fitness and Lifestyle Approach

Note: push ups were done on her knees.

Balance assessments

  • Stork stand

R = 47 seconds

L = 42 seconds

  • Star excursion

Left foot for stabilizer:

Forward right point = 56cm

Forward front point = 69cm

Forward left point = 60cm

Behind right point = 90cm

Behind back point = 87cm

Behind left point = 83cm

Right foot for stabilizer:

Forward right point = 92cm

Forward front point = 89cm

Forward left point = 95cm

Behind right point = 73cm

Behind back point = 78cm

Behind left point = 79cm

Notes:

  • We did the same dynamic and static stretch from circuit 2.

[edit] Achievement of Program Goals

Goal 1 - Cardiovascular

  • To complete 10 laps for the 12 minute run during the final assessment session. This will be done by adding cardiovascular exercises to her workouts, specifically rowing and running exercises at 70% of her maximum heart rate for 20 minutes each workout session. These exercises will be done once every workout and she will also run on her own time once a week. As well as practicing the 12 minute run twice more before the final assessment.
  • This goal was not achieved, such that during the final assessments she ran 8.5 laps, not 10 laps. However, she did maintain her cardiovascular fitness throughout the program. Recently our client had suffered from a foot injury and that most likely affected her run for this assessment. Furthermore, she had also mentioned to us throughout the program that she was not running as frequently as usual. Both of these factors could be the reasons why she maintained cardiovascular fitness, but did not improve.

Goal 2 - Flexibility

  • To increase her sit and reach score by 5cm and to increase her shoulder flexibility by increasing her joint range of motion of shoulder flexion and extension by 5 degrees, right medial rotation and right and left lateral rotation by 5 degrees. This will be measured using the goniometer at the final assessment session. These tasks will be done by devoting 10-15 minutes of static stretching in every workout.
  • The sit and reach goal was achieved. She increased her reach by 5cm, which also moved her from the 10th percentile to the 20th percentile.
  • The goniometry goal was not achieved. None of her shoulder ranges of motion (where we wanted to see improvements) increased by 5cm. However, with the exception of her right shoulder flexion/extension, all other angles maintained or increased by 2-4 degrees.

Goal 3 - Balance

  • To increase her stork stand time on both legs by 10 seconds, as well as her ability to perform dynamic stretches without the use of stabilizers such as the wall by the final assessment session. However, we hope to observe improvements while she is performing the dynamic stretches over the course of the next few weeks. This will be achieved by doing the stork stand at each session between the dynamic stretches and the routine.
  • This goal was achieved. She increased her stork stand time on both legs by greater than 10 seconds. Her time on her right leg increased by 33 seconds and on her left increased by 20 seconds. We also noticed improvements with her stability while performing dynamic stretches.

Goal 4 - Upper body strength

  • To increase muscular performance by being able to perform 20 push ups in 1 minute at the final assessment session. This will be done by continuing to include upper body strengthening exercises in our circuits with the progression from resistance bands to weights and continuing to increase reps and sets.
  • This goal was achieved, such that she completed exactly 20 push ups in 1 minute. We believe that this was achieved because of the amount of upper body exercises that we included in our program, as well as we had her do push ups every week.

[edit] Program Continuation for G.M.

  • We will be giving G.M. circuit 1 and 2 with the final progressions which are found below. We will also be including further progressions she can add to these circuits as she improves.

Circuit 1

Dynamic Warmup

Walking lunges with trunk rotations

  • Stand with your feet at shoulder width, holding your hands relaxed in front of you.
  • With one foot, step forward about 16 to 20 inches and descend carefully.
  • While descending, turn your torso to the side you're stepping forward on.
  • Then step forward onto the front leg, to a standing position, turning forward again
  • Then repeat with the opposite leg.
  • 100 meters of the track

Image:1203-lunge-rotation.jpg


Walking knee tucks

  • Start standing and facing forward.
  • Grab your right knee pulling it into your chest.
  • Step your right foot forward.
  • Then pull your left knee into your chest stepping that foot forward after.
  • 100 meters of the track

Image:High-knee-2.jpg


Walking quadriceps stretch

  • Stand facing forward
  • Bring right leg backwards and grab right foot with right hand
  • Pull up towards your bottom
  • Step forward with right foot and repeat on the left leg.
  • 100 meters of the track

Image:Walking quad.png


Arm circles forward and backwards

  • With straight arms want to make large circles forward and backwards.
  • 20 forward and 20 backwards

Image:Arm cirlces.png


Walking alternating high kicks

  • Lift right leg straight in front of the body and try and touch toe with opposite arm
  • Step in front with right leg and continue on the left leg.
  • 100 meters of the track

Image:High kicks.png


Trunk rotations

  • Standing, feet shoulder-width apart, knees slightly bent, and arms raised laterally at shoulder level
  • Rotate torso about 90 degrees to the right and return rotating to the left
  • Repeat for prescribed number of repetitions
  • 20 rotations

Image:Trunk rotation.jpg


Neck rolls

  • Roll the neck from left to right to the front
  • 20 times

Image:Neck rolls.png

Routine - circuit 1

Strength - Back and Chest

Back Hyperextension on stability ball

  • 45 seconds
  • Place stomach/chest on ball. Extend legs. Feet should be against wall.
  • Lift chest off the ball and hyperextend the lower back.
  • Return to the starting position and repeat.

Image:Back extension.png

Progressions:

  • increase time to 1 minute.

Chest press with the medium or red resistance band

  • 45 seconds
  • Grasp the handles of the resistance band with a closed pronated grip, and evenly wrap the band around the upper back at nipple height
  • Lay down on a bench or on a mat
  • Position the handles to the outside of the chest at nipple height with the palms facing downward.
  • Push the handles away from the chest until the elbows are fully extended
  • Keep arms parallel
  • Move handles slowly backwards to the starting postion

Image:Chest.jpg

Progressions:

  • progress to 10 lbs dumbbells and increase weight when the exercise becomes easy to complete.
  • increase time 1 minute

Cardiovascular

  • Sprint 1 lap around track

Progressions:

  • when this becomes easy add another lap. continue this process until 3 laps are completed

Core

tuck rolls on stability ball

  • 45 seconds
  • Assume a push up position with the top of the feet on the stability ball and the elbows fully extended.
  • Position the feet, knees, hips, and shoulders in a straight line.
  • Flex knees while keeping the elbows fully extended and begin to roll the ball forward until the knees are tucked into the stomach.
  • After reaching the tucked position extend the knees back to the starting postion.

Image:Knee tucks on sability ball.jpg

Progressions:

  • Increase time to 1 minute

Strength - Quadriceps and hamstrings

Squats with shoulder press with 10 lbs weights

  • 45 seconds
  • Start by standing up tall, feet shoulder width apart
  • Hold weights above shoulders
  • Squat down with thighs parallel to floor and ensure knees dont pass over top of toes
  • On the way up press weights straight above head

Image:Squat with shoulder press .jpg

Progressions:

  • Increase time to 1 minute
  • increase weight by 2.5 lbs every 2 weeks or when the exercise is completed with ease.

Supine leg curls on stability ball

  • 45 seconds
  • Lie supine on floor with lower legs on exercise ball.
  • Extended arms out to sides.
  • Straighten low back, knees, and hips raising back and hips off of floor.
  • Keeping hips and low back straight, bend knees pulling heels toward rear end.
  • Allow feet to rollup on to ball.
  • Lower to original position by straightening knees.

Image:Hamstring strenght.png

Progressions:

  • increase time to 1 minute

Cardiovascular

  • Sprint 1 lap around the track

Progression:

  • add a lap when 1 becomes easy. Do not exceed 3, instead try and increase your intensity.

Core

Plank

  • 45 seconds
  • Lie face down on mat resting on the forearms, palms flat on the floor.
  • Push off the floor, raising up onto toes and resting on the elbows.
  • Keep your back flat, in a straight line from head to heels.
  • Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

Image:Plank on elbows .jpg

Progressions:

  • increase time to 1 minute
  • add in torso twists

Strength - Biceps and Triceps

Biceps curls with 10lbs dumbbell

  • 45 seconds
  • Stand with feet shoulder width apart, knees slightly bent and with your back straight
  • Grab a dumbbell in each hand, palms facing forward
  • Alternate each hand, curling the dumbbell
  • Immediately upon completing this exercise, instead of having a rest period with no work you will continue to complete over-head tricep extensions with a resistance band

Image:Alternating bicep curls.jpg

Progressions:

  • increase time to 1 minute
  • Increase weight by 2.5 lbs every 2 weeks or when the exercise becomes easy to complete.

Triceps dips

  • 45 seconds
  • With hands and heels on the floor.
  • Lower body to floor keeping good form
  • Then press body upwards to full extension of arms and repeat.

Image:Tricep dips.jpg

Progressions:

  • Increase time to 1 minute

Cardiovascular

  • Sprint around the track

Progressions:

  • Add a lap when 1 becomes easy to complete. Do not exceed 3, instead try and increase your intensity.

Core

Crunches on mat with oblique twists

  • 45 seconds
  • Lie down flat on your back with your knees bent and your feet flat on the floor.
  • Hold your hands wherever you feel comfortable (on your chest or beside your head - just be sure you don't pull on your head).
  • The typical crunch is taught by instructing you to simply roll your upper torso forward.
  • With added oblique twists - roll up to the left, roll up to the center, roll up to the right and repeat, alternating between 3 types.

Image:Crunches oblique.jpg

Progressions:

  • Increase time to 1 minute


Static stretching

Upper trap stretch

  • Flex neck forward, and then laterally rotate to one side so that ear is close to your shoulder.
  • Take the arm opposite to the position of your neck and place it behind your back
  • Hold the stretch for 30 seconds, then switch sides and repeat 2-3 times for each side.
  • If more stretch is required you can place your arm that’s not behind your back on top of your head and gently pull towards your shoulder.

Image:Images2.jpg


Neck stretches

1. Chin to chest

  • Gently bend your head forward while bringing your chin toward your chest.
  • Stop when a stretch is felt in the back of your neck.
  • Hold position for 30 seconds.
  • Return to starting position.

2. Side to side

  • Gently turn your head to the left, looking over your left shoulder.
  • Stop when a stretch is felt in the right side of your neck.
  • Hold position for 30 seconds.
  • Return to starting position.
  • Repeat on other side

3. Ear to shoulder

  • Gently bend your neck and attempt to touch your left ear to your shoulder.
  • Stop when a stretch is felt in the right side of your neck.
  • Hold position for 30 seconds.
  • Return to starting position.
  • Repeat on other side

Image:Neck stretch.png


Cat stretch

  • Get down on the floor on your hands and knees.
  • Push your back up towards the ceiling (like a cat arching its back).
  • Continue arching until you feel a gentle stretch in your back.
  • Hold for 20 seconds.
  • Return to the starting position.
  • Repeat 10 more times.

Image:Cat stretch.png


Childs pose

  • sit on your heels and let your forehead rest on the ground below your heart.
  • Arms can be extended or at your side.
  • Hold for 30 seconds and repeat 3 times.

Image:Childpose.png


Quadriceps stretch laying down

  • Lay on side
  • Pull the leg that’s not in contact with the group backwards and towards your bottom.
  • Hold for 30 seconds and repeat 2 times
  • Repeat on other leg

Image:Quad stretch.png


Sit and reach stretch

  • Sit with legs straight out in front with back straight
  • Reach hands out towards your toes till you feel a stretch
  • Hold for 30 seconds
  • Repeat 2 times

Image:Sit and reach.png


Circuit 2

Dynamic warm-up

Rowing Machine

  • Row at a high pace on the rowing machine at a medium resistance until 1000m is completed.
  • Neck rolls
  • Roll the neck from left to right to the front
  • 20 times

Image:Neck rolls.png

Forward leg swing

  • The client will move forwards 100m of the track
  • When one foot is planted the other extends at the hip all the way back and flexes at the knee, then swings forward and flexes at the hip and plants the moving foot on the ground
  • This movement is then copied on the opposite leg
  • This pattern is continued down the track in a walking pattern

Image:Forward leg swing.jpg

Sideways leg swing

  • Start with the client facing the wall and hands against the wall
  • With one foot planted, swing your opposite leg in a sideways pattern from the hip keeping your leg straight
  • Swing your leg all the way away from your body and also swing across your body through the full range of motion
  • Keep your upper body facing forwards at all times
  • Continue this on your opposite leg

Image:Sideways leg swing.jpg

Walking lunges with trunk rotations

  • Stand with your feet at shoulder width, holding your hands relaxed in front of you.
  • With one foot, step forward about 16 to 20 inches and descend carefully.
  • While descending, turn your torso to the side you're stepping forward on.
  • Then step forward onto the front leg, to a standing position, turning forward again
  • Then repeat with the opposite leg.
  • 100 meters of the track

Image:1203-lunge-rotation.jpg

Bent over torso twists

  • Stand with feet slightly wider than your shoulders
  • Keep your arms completely straight at shoulder height
  • Keep legs straight throughout the stretch
  • Bend at the waist and twist your torso to touch your hand to your opposite foot
  • Move slowly back up to standing position and repeat the movement with the opposite hand
  • Repeat the stretch 10 times on each side

Image:Windmill twists.jpg

Balance

  • Practice the stork stand once on each leg and hold for as long as possible. We will record the time.

Routine - Circuit 2

Strength - Back & Chest

Seated row (Machine)

  • 45 seconds
  • 45lbs
  • Place feet against the foot plate, sit on the bench, and keep your back straight
  • With two hands, grab the handles in front of you
  • Keeping your back straight and your chest forward, pull the handles toward your chest then slowly release back to starting position

Image:Seated row.jpg

Progressions:

  • Increase time by 15 seconds after 2 weeks, therefore performing seated rows for 1 minute. Do not increase time past 1 minute.
  • As exercise becomes easier, increase by 5lbs. Continue this process.

Push ups

  • As many push ups as possible in 45 seconds
  • Place your hands on the floor so they're slightly outside shoulder-width.
  • Spread your fingers slightly out and have them pointed forward.
  • Raise up onto your toes so that all of your body weight is on your hands and your feet.
  • Contract your abdominals to keep your torso in a straight line and prevent arching your back or pointing your bottom into the air.
  • Bend your elbows and lower your chest down toward the floor.
  • Once your elbows bend slightly beyond 90 degrees, push off the floor and extend them so that you return to starting position.

Image:Push up .jpg

Progressions:

  • Increase time by 15 seconds every 2 weeks. Eventually perform push ups until exhaustion.

Cardiovascular

  • 1 minute
  • Ladders
  • With rope ladder placed on the floor, quickly move feet in and out of the boxes as quickly as possible.
  • First time through the circuit will be the top image pattern.
  • Second time through the circuit will be the bottom image pattern.

Image:In_out_ladder_agility.gif

Image: Ladder_agility_drills_slalom.gif

Balance

  • Increased to 1 minute
  • Have 3 pylons in a triangle formation: one to the front left, one to the front straight ahead, one to the front right
  • Balancing on your left foot, reach out to touch the pylon to the front left, then return to original position while still balancing on your left foot
  • Repeat for all 3 pylons while balancing on your left foot

Progressions:

  • Once able to reach all pylons multiple times while maintaining balance, increase time by 15 seconds.
  • This may not necessarily be every 2 weeks, rather when you notice balance improving.

Strength - Quadriceps & Hamstrings

Squats with 10 lbs dumbbell

  • 1 minute
  • Stand with feet hip- or shoulder-width apart.
  • Hold medium to heavy dumbbells in each hand just outside the thighs or with arms bent above the shoulders.
  • Bend the knees and lower into a squat. Stop when your knees are at 90-degree angle or before you lose the natural arch of your back.
  • At the bottom of the movement, make sure you take your hips back, as though you're about to sit in a chair. Avoid bending the knees so that they go beyond the toes.
  • Contract the glutes and legs while stabilizing your body with a strong torso.
  • Slowly stand back up without locking the knees and repeat

Image:Squat.png

Progressions:

  • Increase the weight of the dumbbell by 5lbs every 2 weeks.
  • Pay close attention to form in this exercise!

Supine leg curls on stability ball

  • 45 seconds
  • Lie supine on floor with lower legs on exercise ball.
  • Extended arms out to sides.
  • Straighten low back, knees, and hips raising back and hips off of floor.
  • Keeping hips and low back straight, bend knees pulling heels toward rear end.
  • Allow feet to rollup on to ball.
  • Lower to original position by straightening knees.

Image:Hamstring strenght.png

Progressions:

  • Increase time to 1 minute.

Cardiovascular

  • Run 1 lap around the track

Progressions:

  • When this becomes easy add a lap. Continue this process.
  • Do not exceed 3 laps, however try to increase the intensity of the laps.

Balance

  • Increased to 1 minute
  • Have 3 pylons in a triangle formation: one to the front left, one to the front straight ahead, one to the front right
  • Balancing on your right foot, reach out to touch the pylon to the front left, then return to original position while still balancing on your right foot
  • Repeat for all 3 pylons while balancing on your right foot

Progressions:

  • Once able to reach all pylons multiple times while maintaining balance, increase time by 15 seconds.
  • This may not necessarily be every 2 weeks, rather when you notice balance improving.

Strength - Biceps & Triceps

Alternating bicep curls (increase to 12.5 lbs dumbbell)

  • 45 seconds
  • Stand with feet shoulder width apart, knees slightly bent and with your back straight
  • Grab a dumbbell in each hand, palms facing forward
  • Alternate each hand, curling the dumbbell
  • Immediately upon completing this exercise, instead of having a rest period with no work you will continue to complete over-head tricep extensions with a resistance band

Image:Alternating bicep curls.jpg

Progressions:

  • When this becomes easy add a lap. Continue this process.
  • Do not exceed 3 laps, however try to increase the intensity of the laps.

Triceps pull downs with machine

  • 45 seconds
  • 20 lbs
  • Face the triceps machine and grasp the horizontal cable bar with an overhand grip. The bar should be at about chest level.
  • Tuck the elbows into the sides and position the feet comfortably, slightly apart.

Image:Tricep pull down .jpg

Progressions:

  • Increase weight by 5lbs every 2 weeks.

Cardiovascular

  • 1 lap around the track

Progressions:

  • When this becomes easy add a lap. Continue this process.
  • Do not exceed 3 laps, however try to increase the intensity of the laps.

Balance

  • Try to stand on a bosu ball for as long as possible.
  • 2 feet and eyes open.

Image:Bosu ball standing .jpg

Progressions:

  • When this becomes easier try it with eyes closed.
  • Can also be done on one leg.


  • To cool down we will do balance exercises with a stability ball
  • While sitting on a stability ball with both feet on the floor try to reach as far to the left as possible, while maintaining balance
  • While sitting on a stability ball with both feet on the floor try to reach as far to the right as possible, while maintaining balance

Image:SBc.jpg


Static stretching

Upper trap stretch

  • Flex neck forward, and then laterally rotate to one side so that ear is close to your shoulder.
  • Take the arm opposite to the position of your neck and place it behind your back
  • Hold the stretch for 30 seconds, then switch sides and repeat 2-3 times for each side.
  • If more stretch is required you can place your arm that’s not behind your back on top of your head and gently pull towards your shoulder.

Image:Images2.jpg


Neck stretches

1. Chin to chest

  • Gently bend your head forward while bringing your chin toward your chest.
  • Stop when a stretch is felt in the back of your neck.
  • Hold position for 30 seconds.
  • Return to starting position.

2. Side to side

  • Gently turn your head to the left, looking over your left shoulder.
  • Stop when a stretch is felt in the right side of your neck.
  • Hold position for 30 seconds.
  • Return to starting position.
  • Repeat on other side

3. Ear to shoulder

  • Gently bend your neck and attempt to touch your left ear to your shoulder.
  • Stop when a stretch is felt in the right side of your neck.
  • Hold position for 30 seconds.
  • Return to starting position.
  • Repeat on other side

Image:Neck stretch.png


Cat stretch

  • Get down on the floor on your hands and knees.
  • Push your back up towards the ceiling (like a cat arching its back).
  • Continue arching until you feel a gentle stretch in your back.
  • Hold for 20 seconds.
  • Return to the starting position.
  • Repeat 10 more times.

Image:Cat stretch.png


Childs pose

  • sit on your heels and let your forehead rest on the ground below your heart.
  • Arms can be extended or at your side.
  • Hold for 30 seconds and repeat 3 times.

Image:Childpose.png


Quadriceps stretch laying down

  • Lay on side
  • Pull the leg that’s not in contact with the group backwards and towards your bottom.
  • Hold for 30 seconds and repeat 2 times
  • Repeat on other leg

Image:Quad stretch.png


Sit and reach stretch

  • Sit with legs straight out in front with back straight
  • Reach hands out towards your toes till you feel a stretch
  • Hold for 30 seconds
  • Repeat 2 times

Image:Sit and reach.png


  • For both circuit 1 and 2 you can progress them further by reducing all exercises to 30 seconds but completing the circuit twice.
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