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From PEKN 4P22 D02 2012 Group 06

Contents 1 Group 6: Student List 2 Initial Consultation 3 Preliminary Assessment 4 Goals 5 Session #1 6 Session #2 7 Session #3 8 Session #4 9 Session #5 10 Session #6 11 Session #7 12 Session #8 13 Session #9 14 Session #10 15 Session #11 16 Sessions #12 and #13 17 Final Assessment 18 Program Goal Recap 19 New Program Summary

[edit] Group 6: Student List

• Miles Bason
• Olivia Petras
• Abby Langton
• Melissa Mullett
• Stephanie Matthys

[edit] Initial Consultation

• Date: Tuesday 2nd Oct 2012
• Time: 12pm
• Present: Melissa, Abby, Miles
• Location: Client office

Discussion questions and topics:

• Discuss scope of practice
• Par Q
• Assess motivation and commitment - The Attitudinal Assessment (see pg. 179 of NSCA's Essentials of Personal Training)
  • no concerns noted
• Goals/expectations?
  • She would like to tone, build cardio and endurance
• Previous experience
  • In the past has worked with trainers, and tried to pick up a running program in the summer, however she finds it hard to go to the gym without the trainer with her as she is not as motivated without the commitment to someone else.
• Current exercise
  • hasn't exercised in the past 2 months
• Physical activity required for her job or what type of activity she gets at home (kids, dog ect.)
  • fairly sedentary, works a desk job and has no kids or pets
• Smoker or non-smoker
  • non-smoker
• Any injuries
  • has recently had some problems with her right shoulder, states sometimes she can feel a burning sensation going down into her wrist
  • lower back injury from working out with a previous trainer
• Age
  • 27
• Availability
  • monday - friday, would like to start between 4 and 5 and go for an hour to an hour and a half
  • would like to work out 3-4 times a week
• Are there any health conditions or previous injuries that might affect her ability to exercise?
  • hypothyroidism, on medication
• Preferences for exercise type and exercise equipment
  • prefers strength training, using free weights or body weight
  • does not like running for long periods of time on treadmill (gets bored), would prefer the track or circuits
  • likes to work out indoors instead of outside - feels more comfortable

[edit] Preliminary Assessment

• Date: Wednesday, October 10
• Time: 4pm
• Location: The Zone
• Present: Stephanie, Olivia, and Abby

Before our testing, we performed a basic, short warm-up that included 2 laps fast-walk of the track, 30 s jumping jacks, 30 s rest, 15 s jumping jacks followed by dynamic stretches that included lunges, high knees with external rotation, and arm circles.

Cardiovascular Method: 3 minute YMCA step test was used. The client recorded her heart rate at the end of the test which was noted at 160 bpm. When compared with normative values, this is defined as very poor for her age grouping.

Flexibility Method

• Apley scratch test: normal
• Sit and Reach: three attempts, greatest was 5 inches on last attempt; used step box to hold feet against and placed measuring tape at edge closest to feet at 0
• Anterior Pelvic Tilt: negative
• Goniometry: right and left flexion= 0-179... with action in the right shoulder, patient started to feel discomfort and could not push any further backwards; right and left extension= 179-0; right and left hyperextension = 0-70 (although patient did not note any discomfort, her expression and shaking may be precursors to muscle weaknesses during this movement; right and left lateral rotation= 0-95; right and left medial rotation= 0-60

Strength Method:

• Sit-up test: achieved 23 full (elbows past knees) in 60 seconds, feet held down. When compared with normative values, this is fair for her age grouping.
• Push-ups: 17 half until exhaustion; when compared to normative values, this is good for her age grouping.

Cool-down

• 2 laps slow jog
• Please refer to Session #1 for static stretches utilized

After the cool-down, we discussed her eventual program a bit more. Form is very important with this client. She can do her own warm-up, enjoys supersets and cardio circuits. She also informed us that there are no side effects from her medication relating to exercise.

[edit] Goals

Below are the details of our goals for the client based upon their

• Cardio Goal 1
  • We aim to have the client complete 5 consecutive laps of running/jogging (adding up to 1km) without stopping by the end of the 5/6 week program.
  • We will achieve this goal by adding one lap every two weeks, given that her initial capacity was two laps without stopping.

• Cardio Goal 2
  • We aim to decrease our client's heart rate by 2-5 beats per minute by the end of the 5/6 week program, measured at the end of a step test.

• Muscular Toning Goal
  • Through a one minute sit-up test we plan to gauge the strength increase. At the end of the session the client should be able to perform 5 more sit-ups during this test. This will be done by training the core through various exercises twice a week for 5/6 weeks.
  • We will also gauge the strength increase through the client's ability to perform five more push ups when compared to the baseline measure. This will be done by performing arm exercises twice a week for 5/6 weeks.
  • We will gauge the client's endurance increase by their ability to perform an increased number of supersets per session.

[edit] Session #1

• Date: Tuesday, October 16th
• Time: 4pm
• Location: The Zone
• Present: Olivia P, Stephanie M, Melissa M

Warm-up

• 3 laps around track either fast-walking, jogging, or mixture
• 30 seconds jumping jacks, 30 seconds rest, 15 seconds jumping jacks
• Over the log hops for 30 seconds
  • Put weight on right leg
  • Lower self into half-squat then launch up and to the left
  • Land softly on left leg, lower to half-squat and hop back
  • As you hop, lift legs up and over as though trying to hop over a log

• Heisman 30 seconds
  • Stand with knees slightly bent and arms spread to the sides
  • Light right knee up and move across torso to point to your left hand
  • Quickly do the same with left knee and right hand, adding a hop between

Dynamic Stretching

• Front lunges (10x per side)
  • Leading first with your left foot, lunge forward and lower your hips until both knees form 90-degree angles
  • With your right leg, pull yourself back to standing as you raise your left leg until your thigh is parallel to the floor
  • Balance on your right leg for one second, then return to start

• Hurdler stretch
  • Raise knee in front of body, then rotate outwards
  • Raise knee out to side and rotate forwards

• Arm circles (20x, small to large circles)
  • Start by standing straight with your feet shoulder width apart. Your arms should be straight out to the sides, so that your body forms a T
  • Start by making small circular motions with both arms on either side
  • At 10 reps, increase to medium sized circles
  • At 15 reps, increase to large sized circles

• Ankle rotations (10 per direction per foot)
  • Rotate leg so heel is abducted from body and toes point inwards
  • Rotate leg opposite way so heel is adducted towars body and toes point outwards

• Leg adductor and flexor swings (10 per leg)
  • Stand with your feet hip-width apart
  • Lift one foot off the ground, keeping your weight in the heel of your supporting foot
  • Slowly and with control, swing your leg forward, back under your body and behind you in a single smooth movement
  • Keep your upper body steady; each swing should take your leg closer to its full range of motion
  • Switch sides, then switch directions, swinging each leg out to the side, back to the center and across the midline of your body

Cardio Circuit and Supersets MAIN

Superset #1:

• Box jumps x 5 (low, no weights)
  • Stand about one shoulder width from the box
  • Start with your legs fully extended and let your arms hang relaxed
  • Do a half-squat and keep your upper body as upright as possible
  • Bend your knees between 30° and 45°
  • Jump onto the box; extend your legs and your ankles; keep your abs tight and your upper body as upright as possible
  • Land as soft as possible; the balls of the feet touch the box first
  • Hold the half-squat position for 1 or 2 seconds
  • Step back down with one leg after the other and then repeat

• Squat with shoulder press (x10 with 10lbs in each hand, only 3 were done with 8lbs weight, rest with no weight)
  • Client will start in an upright stance, with feet shoulder width apart and arms with dumbbells raised above head
  • Client will crouch into a squat whilst depressing their arms (elbows to sides, hands at shoulders)
  • Client will push up from squatting position and extend their arms above their head again

• Hamstring curls with BOSU ball x 10
  • Lie supine on ground, with calves on the ball
  • Lift butt off floor by lifting hips towards ceiling
  • Pull ball in with feet
  • Push ball back out
  • Return to start position and repeat

• Calf raise x 20 with 8lbs
  • Slowly raise your heels until you're on your tiptoes; balance your body weight on the balls of your feet
  • Pause, then slowly lower and repeat

• 1 lap fast walking around the track

--- Break for 1 minute ---

Superset #2:

• Hit the floor x 8
  • Stand with feet shoulder-width apart, arms down
  • Crouch, placing right hand on floor near left instep, left arm extended behind you
  • Jump, reaching arms overhead and landing in crouch position with left hand near right instep, right arm extended back
  • Continue alternating until reps are completed

• Chest press with BOSU ball x 8 using 10 lbs each
  • Lie on a stability ball (positioning it underneath your mid to upper back) with your feet flat on the floor, knees bent about 90 degrees
  • Hold the dumbbells by your chest, palms facing forward, and press them straight up toward the ceiling
  • Lower the weights and repeat, using your abs to keep your body still

• Bicep curl x 10 using 10lbs
  • Stand up with a dumbbell on each hand being held at arms length; the elbows should be close to the torso
  • Rotate the palms of the hands until they are facing forward; this will be your starting position
  • While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out; only the forearms should move
  • Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level; gold the contracted position for a second
  • Slowly begin to bring the dumbbells back to starting position as your breathe in

• Tricep extensions x 10 using 10lbs
  • Position one dumbbell overhead with both hands under inner plate (heart shaped grip)
  • With elbows overhead, lower forearm behind upper arm by flexing elbows
  • Flex wrists at bottom to avoid hitting dumbbell on back of neck
  • Raise dumbbell overhead by extending elbows while hyperextending wrists; return and repeat

• Front flexor raise x 10 using 8lbs
  • Position yourself with a wide stance and knees slightly bent
  • Hold a dumbbell in each hand with the arms straight by your sides and palms facing behind you
  • Lift your arms out in front, until the hands are at shoulder level
  • Return the arms back to the starting position, maintaining control throughout
  • Ensure you don't arch your back in an attempt to lift the weight

• 1 lap jogging of track

--- Break for 1 minute ---

Superset #3:

• Modified Push-ups x 10
  • Start on all fours with hands a bit wider than the shoulders
  • Walk the knees back a bit in order to lean your weight on the hands and flatten the back from the head down to the back of the knees
  • Pull the abs in and, keeping back straight, bend the elbows and lower body toward the floor until elbows are at 90-degree angles
  • Push back up and repeat

• Sit-ups x 20- had to rest
  • Have your knees bent and the balls of your feet and heels placed flat on the ground
  • Place your hands on opposing shoulders, so that your arms are crossed over your chest
  • Tighten your abdominal muscles gently by drawing in your belly button to your spine
  • Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades
  • Focus your eyes on your bent knees, all the while gently contracting the abdominal muscles
  • Pull up from the floor until you're at a ninety-degree angle, or when the elbows are on, or past, the knees
  • Hold the position for a second; slowly bring the torso back to the floor but try to keep it slightly elevated off the ground

• Front plank 20 seconds- completed 17 seconds
  • Lie prone your elbows close to your sides and directly under your shoulders, palms down and fingers facing forward
  • Slowly lift your torso and thighs off the floor, keeping a flat back, butt not in the air
  • Hold position for specified time

• Alternating supermans x 10
  • Lie prone with your arms stretched above your head (like superman)
  • Raise your right arm and left leg about 5-6 inches off the ground (or as far as you comfortably can)
  • Hold for 3 seconds and relax
  • Repeat with the opposite arm and leg

• Bicycle for 30 seconds
  • Lie supine and place your hands behind your head
  • Bring the knees in to the chest and lift the shoulder blades off the floor
  • Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg
  • Switch sides, bringing the left elbow towards the right knee
  • Continue alternating sides in a 'pedaling' motion

• Bent over row x 10 using 10 lbs
  • Stand with your feet pointed straight ahead and draw in your navel
  • Bend at your waist until your chest is at a 45 degree angle to the ground
  • Extend your arms and let them hang in front of your body with a dumbbell in each hand
  • Row the dumbbells, bringing your thumbs up toward your armpits
  • Contract your shoulder blades together and be careful not to arch your back
  • Return the dumbbells to the starting position and repeat

• Russian twist with 10 lb weights x 10 each side
  • Sit on the ground with your knees bent and your heels about two feet from your butt
  • Place your arms straight out in front of you with your hands one on top of the other
  • Pull your navel to your spine and twist slowly to the left
  • Repeat to other side

• Metronome steps to 96 bpm for 2 minutes
  • Using metronome app on ipod, client steps up and down on 12' box for 2 minutes

Cool-down

• 1 lap walking of track

Static Stretching: - Each stretch held for 30 seconds, limbs with both sides per

• Standing Quadricep Stretch: grasped pole for balance, and then grasped the top of the ankle, pulling towards buttocks; straighten hip by moving knee backward, hold and repeat with other leg
• Hip Flexor Stretch: lunge forward, with foot beyond knee; straighten hip of rear leg by pushing hips forward; hold and repeat with other leg
• Hamstring Stretch: stand tall with right foot a few inches in front of left foot and right toes lifted; bend left knee slightly, lean forward with hips, placing palms on top of your left thigh; hold and repeat with opposite leg
• Calf Stretch: while holding onto pole, client places front portion of bottom of the foot on pole with the opposite leg straight; hold and repeat with opposite leg
• Butterfly Stretch (Groin): whilst seated, bend knees to the sides and hold soles of feet; push knees towards the floor while pulling heels towards body; hold
• Hamstring Pull: whilst lying on back, client bends right knee, places left leg over the right leg while holding onto it and pulling; hold and repeat with opposite leg
• Overhead Triceps Stretch: put one arm overhead; position forearm as close as possible to upper arm; grasp elbow overhead with other hand; pull elbow back and towards head; hold and repeat with opposite arm
• Arm-in-front Shoulder Stretch: stand up and grab your right elbow in front of your chest using your left hand; pull your elbow towards your chest for several seconds and alternate sides when done
• Cobra: lie face down, and keep your hands by your shoulders as if you were doing a pushup; point your feet directly downward; very slowly push your torso up as far as is comfortable--or until your hips begin to come off the floor

NOTES: Client does not want any isolation at all (we had 3 groups- legs, arms, core) so we will put them all into a set. Also really liked the chest press on stability ball because we incorporated different muscle groups at the same time, so will use that more. Warm-up was too long.

[edit] Session #2

• Date: Thursday 18th Oct 2012
• Time: 4pm
• Present: Abby, Miles
• Location: The Zone

Warm Up

• 2 laps of gentle jogging

Dynamic Stretching

• Hurdler stretch
• Arm circles (10/arm/direction)
• Ankle rotations (5/foot/direction)
• High knees
  • Stand upright with feet shoulder width apart
  • Without changing your posture, raise your left knee as high as you can and step forward
  • Repeat with your right leg; continue to alternate back and forth

• Leg swings

Circuit 1

• Squat with shoulder press (x10 with 10lbs in each hand)
  • Stand with feet hip-width apart and pointing forward; hold a dumbbell in each hand at shoulder height with palms facing forward
  • Squat down by shifting your hips back and leaning slightly forward
  • Stand up while raising your arms up over your shoulders; lift until your elbows are almost, but not quite, straight and hold for 2 seconds
  • Repeat

• Mountain climbers (x26)
  • Client will descend into a pushup position with one knee bent up to the chest, other knee extended back
  • Client, using a bounding motion, will alternate their forwards leg

• Lunges with ball throw 3kg (x10)
  • Client will perform a normal lunge with ball held at chest
  • At bottom of lunge, client will chest pass the ball to trainer and then return to standing position
  • Once returned to standing position, the trainer will pass the ball back to client

• Triceps extension on stability ball (10 times 10lbs)
  • Stability ball will be positioned under client's mid-back
  • Client will hold one (1) 10lb dumbbell in both hands behind their head
  • Client will extend elbows, then return to a bent position (counting as one rep)

Jog 2 laps and repeat circuit one

Break

Circuit 2

• Lat pull downs on stability ball (x10 with 5lbs in each hand)
  • Sit on balance ball, with arms infront of body and elevated to 135 degrees above the ground
  • Client will draw their hands in to shoulders and then push them back out, maintaining the 135 degree angle

• Shoulder flys on stability ball (x10 with 2lbs in each hand)
  • Client, face down, will place their stomach on the balance ball
  • In each hand the client will hold a 2lb weight
  • The client will extend their elbows and abduct their shoulder, then return to a position where the dumbbells are on the ground

• Medicine ball sit up toss (x20 with a 3kg ball)
  • Stability ball will be positioned under client's lower-back
  • Client will hold medicine ball at their chest
  • Client will perform a curl up and at the top of their curl will chest pass the ball to the trainer
  • Trainer will pass ball back to client at top of curl and client will curl back down

Jog 2 laps walk one repeat circuit 2

Break

Cool down

• Walk a lap, jog a lap, walk a lap
• Static stretching previously noted (see: Session #1)

NOTES:

• Client had issues with balance when performing the internal and external dynamic hip rotations
  • This was corrected by suggesting that she look ahead rather than down when performing said stretch
• Client performed first circuit of shoulder press squats well however found in the second circuit that she couldn't handle the weight and ended up using only 1 10lb weight for reps 5 and 6, and no weight for reps 7-10.
  • Suggest that if this exercise is used again, use 5lbs/hand only
• Her form for the mountain climbers suffered towards the back end of exercise due to fatigue
  • We slowed her down a lot and she managed to keep her form.
• The client finds that her shoulders fatigue a lot with the balance ball lat pull down
• She can complete the medicine ball crunches well but really tires at about the 15th crunch
  • Suggest that we don't increase weight at all
  • Suggest an increase in reps only when she can complete all 20 quickly

[edit] Session #3

Date: Monday October 22

Time: 4:10pm

Location: The Zone

Present: Melissa M, Stephanie M, Miles B

Warm-up

• 7 minutes on elliptical

Dynamic Stretching

• External hip rotation: x10 per side
• Arm circles: x20, going from small to large
• Ankle rotations: x10 per foot
• Leg adductor and flexor swings: x10 per leg

Circuit #1

• Russian twists: x20 (10 per side) using 7.5lb dumbbell
• Front plank on hands: hold for 20 seconds
• Balance high knees: x20 (10 each side)
  • Use half BOSU ball (flat side is facing downwards)
  • Step onto ball with one leg
  • Opposing leg comes up into high knee position
  • Step back down slowly and repeat
    • Client may put hands on hips for stability if needed
• Isolated biceps curl with ball: x10 each side using 10 lbs
• Cardio Burst: jog 1 lap of track

Circuit #2 - To be completed on track

• 15 meters bunny hopping:
  • Stand with feet shoulder-width apart
  • Lower into squat position and jump forward, landing on the balls of the feet
  • Use quick double arm swings and land softly
    • Try to keep body vertical and straight, do not let knees move apart to either side
    • Try to anticipate the landing and spring up quickly
    • Quality is much more important than quantity; if form is being compromised, take a short rest/walk it out

• 10 meters walking
• 10 meters hockey shuffles
  • With knees slightly bent, make a choppy lateral step to the right with the right foot
  • Carry your left foot to where your right foot was
  • As your left foot comes down, again move your right foot further right
  • Again carry your left foot over to where your right foot was
  • When client is about halfway through the 15 meters, have them switch
    • Keep the head up
    • Don't cross the feet
    • Firmly plant the feet before moving them again

• 10 meters walking
• repeat
• 1 lap jogging

REPEAT CIRCUIT #1 AND THEN REPEAT CIRCUIT #2 replacing the bunny hops with hamstring curls using the BOSU ball (IF FORM IS OKAY)

Cool-down

• 1 lap walk/jog of track
• Static stretching previously noted (see: Session #1)

Notes

• Participated in curling throughout the weekend so her muscles were sore
• While curling She had fallen and had bruised her elbows
  • therefore the plank had to be modified to using her hands and not her forearms
• We had to take out the bunny hops and replace them with about 10 meters of lunges as they caused a sharp pain in her lower back
  • in the future she said she could probably do them, her back was just hurting because of the fall that happened while curling
• doing a quarter lap of the bunny hops and hockey shuffles were too much so we shortened it to about 10 meters
• in the second round of circuit too we incorporated a hamstring exercise as her quads were getting pretty tired

[edit] Session #4

Date: Thursday, October 25th

Time: 4pm

Location: The Zone

Present: Abby and Olivia

Warm-up

• 5 minutes on elliptical

Dynamic Stretching

• Front lunges: x20 (10 per side)
• Hurdler stretch (external rotation: x10 per side
• Arm circles: x20, going from small to large
• Ankle rotations: x10 per foot
• Leg adductor and flexor swings: x10 per leg

Circuit #1

• Squats with shoulder press: x10 using 5 lb dumbbells
• Hamstring curls with bocce ball: x10 repetitions
• Tricep dips: x10 repetitions
  • Position the hands shoulder-width apart on the step-up box
  • Bend the knees to ~90 degrees with feet hip-width apart
  • Straighten out the arms
  • Now slowly bend at your elbows and lower your upper body down towards the floor until your arms are at about a 90 degree angle
  • Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position
    • Be sure to keep the back close to the bench

• Abdominal leg lift: x10 repetitions
  • Lie in supine position with arms vertically at the sides of the body
  • Raise the legs until the torso makes a 90 degree angle with the legs
  • Return to original position and repeat

• Cardio Burst: Step for 2 minutes @96 bpm

Circuit #2

• Front flexor raise: x10 using 8lbs
• First repetition of circuit- Hip bridge x12
  • Lie in the supine position with both feet flat on floor, arms straightened towards the butt and knees bent
  • Tighten the butt while lifting the hips
  • Hold this position for two slow counts and then repeat

• Second repetition of circuit- Stability ball L-raise x10
  • Lie facedown on top of a stability ball so the back is flat and the chest is off the ball
  • Let the arms hang straight down from the shoulders, the palms facing behind
  • Keeping elbows flared out, lift upper arms as high as possible by bending elbows and squeezing shoulder blades together
  • Without changing the elbow position, rotate your forearms up and back as far as you can
  • Pause, then reverse the movement

• Standing oblique twist: x10 with 8 lb dumbbells
  • Stand shoulder width apart holding the dumbbells in each hand
  • Starting on the right side with the dumbbells at hip height, twist to the opposite side as you raise the dumbbell to opposite side at shoulder height
• Calf raises (machine): x10 using ~60 lbs
  • Stand on the calf raise machine with feet on the supports
  • Go into a squat position to move the weight, and then very slowly and controlled go back to start position and repeat
• Cardio Burst: Skip for 30s, rest for 15s, and repeat again

- If cannot complete skipping, do 1 lap jogging of track

REPEAT CIRCUIT #1 AND THEN CIRCUIT #2 IF FORM IS STILL OKAY

Cool-down

• 1 lap walking/jogging of track
• Static stretching previously noted (see: Session #1)

NOTES:

• There was no skipping rope/it is not allowed in the gym (no room), so we switched up the cardio bursts... after circuit #1, we did 2 laps of the track and then after cirucit #2 we did 2 minutes on the step-up box
• In the second time of circuit #1, the client mentioned tightness in her quads and groin so we compromised that she instead go into a plie squat which would stop her from going as low... it was guessed that this tightness may have been caused by the side to side shuffles from session #3, as she may have gotten tired and leant more towards a certain side as one side was tighter for the other... have to watch this the next time around
• We did not do the abdominal leg lifts in circuit #1, instead we did the 6" abdominal hold (3 sets holding for 10 seconds each with 10 second rests in between) because she felt too much pain in her back and neck; description and picture found below:
  • Lie on the floor and place your hands (palms down) beside your quads
  • Raise your legs about 6-12 inches off the floor and hold; repeat

• She really liked the stability ball L-raises, very physically taxing but rewarding
• We decided not to do the calf raise on the machine because it was too busy, instead we used the step up box but did one leg at a time, keeping the other leg flat on the box and this way she was able to balance and did feel it
• Second time doing circuit #2 her shoulders were sore from the stability ball L-raises so we switched the order and did the calf raises before the oblique twists
• We did not have the metronome device for the step-ups but instead got her to go at a good pace, the second time doing the step-ups we made her go faster for the last 10 seconds of each minute
• For static stretching we focused more heavily on her quads and groin including some extra groin stretches such as a high plie squat with toes pointed outward and pushing the forearms against the knees to open up the groin

[edit] Session #5

Date: Monday, October 29th

Time: 4pm

Location: The Zone

Present: Melissa, Miles and Stephanie

Warm-up

• 5 minutes on elliptical

Dynamic Stretching

• Hurdler stretch: x10 per side
• Arm circles: x20, small to large circles
• Ankle rotations: x10 per foot
• High knees: x10 per leg
• Leg swings: x10 per leg

Circuit #1

• Medicine ball sit-up toss: x20 using 3kg ball
• Tricep extension on stability ball: x10 using 10 lb dumbbell
• Leg adduction: x10 per leg
  • Lay on hip with one leg in air and the other resting on the ground
  • Lower the uppper leg towards the one on the ground while trainer puts resistance against this leg
  • Hold for five seconds (trainer will count), return to original position and repeat

• Leg abduction: x10 per leg
  • Lay on one side hip with lower knee bent and top leg straight
  • Slowly raise top leg as trainer puts resistance against this movement
  • Return to original position and repeat
    • Only raise the leg up high enough so as not to flex the spine

• Bicep hammer curls: x10 using 8 lb weights
  • Hold dumbbells in each hand being held at arms length; the elbows should be close to the torso with palms facing the torso
  • While holding your upper arm stationary, curl the weight forward
  • Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level
  • Hold the contracted position for a brief moment as you squeeze the biceps

Circuit #2

• Chest press on stability ball: x10 using 12.5 lb dumbbells
• Dumbbell shrugs: x10 using 8lb
  • Stand holding dumbbells to sides of the torso
  • Elevate the shoulders as high as possible, and repeat

• Ball toe raise: x20 repetitions
  • Sit on the floor, hold the exercise ball on top of your ankles and place your hands on it, arms and legs fully extended
  • Squeeze the exercise ball by pulling your toes towards you and keeping your arms fully extended and allow it to unsqueeze after a short pause
    • Make sure that only the calf muscles are exercising

• Woodchopper with medicine ball: x12 using 3kg ball
  • Start with your arms extended holding the medicine ball up and to your right
  • Bring medicine ball down in a wood chopping motion towards your left foot
  • During this motion your feet stay stationary and you rotate at your trunk
  • Repeat this motion for the desired repetitions and then repeat in the opposite direction

REPEAT CIRCUIT #1 AND THEN REPEAT CIRCUIT #2 IF FORM IS STILL OKAY

Cool-down

• 1 lap jog of track
• Static stretching previously noted (see: Session #1)

Notes

• leg adduction and abduction could not be done with any resistance from trainer, during abduction did 10 reps however during adduction did 15 reps
• biceps were done using 10lb weight
• Ball toe raise did not work out, instead substituted it with one legged calf raises holding 10lb weights in hands
• 3kg ball was too light in the woodchopping, instead used 10lb weight; she also mentioned she felt pain in her back when reaching all the way to the ground so modified it to bringing in halfway to her waist
• she completed 1 lap after circuit one, 2 laps after circuit 2 and then one again after circuit one. After the second time of repeated circuit 2 she went right into her cool down

[edit] Session #6

Date: Tuesday , October 30th

Time: 4pm

Location: The Zone

Present: Client will train alone

Warm=up

• 5 minutes at a comfortable pace of your own choice

Dynamic Stretching

• Hurdler stretch: x10 per side
• Arm circles: x20, small to large circles
• Ankle rotations: x10 per foot
• High knees: x10 per leg
• Leg swings: x10 per leg per direction (front to back, side to side)

Main Workout

• 10 minutes on the elliptical machine (the touch screen machine, speed is shown on the bottom right of the screen, level on the bottom left)
  • 3min walk (3mph on level 1)
  • 2min jog (4mph on level 4)
  • 1.5min walk (3mph on level 1)
  • 1.5min run (5mph on level 6)
  • 1.5min walk (3mph on level 1)
  • 0.5min full out (6mph on level 10)

• 2-5 minute rest period (slowly on machine or one lap of track)

• 10 minutes on the treadmill (the treadmill with the caterpillar belt)
  • 1min walk at 2.5
  • 1min jog at 3.8
  • 2min walk at 2.5
  • 1min run at 5.7
  • 2min walk at 2.5
  • 1min jog at 3.8
  • 1min walk at 2.5
  • 30sec full out at 6.2
  • 30sec walk at 2.5

• 2-5 minute rest period (slowly on machine or one lap of track)

• 10 minutes on the spin bike
  • 2mins easy
  • 15sec burst of speed
  • 3min easy
  • 30sec burst of speed
  • 4min easy
  • 15sec burst of speed

• 2-5 minute rest period (slowly on machine or one lap of track)

Cool Down

• Walk 2 laps of the track at a comfortable pace
• Calf stretches
  • 1: Gastroc: hold for 15 seconds for each leg
    • Stand one pace away from a wall
    • Place toe roughly 5inches up the wall and place heel on ground
    • Keep leg straight and lean towards the wall
  • 2: Soleus: hold for 15 seconds for each leg
    • Stand one pace away from a wall
    • Place toe roughly 5inches up the wall and place heel on ground
    • Bend leg and move knee towards wall
• Quad stretch: hold for 15 seconds for each leg
  • Using a wall for support, stand on one leg
  • Pull your heel towards your buttock with the other hand
• Ham string stretch: hold for 15 seconds for each leg
  • Sit on the ground with a straight back and both legs straight forwards
  • Draw one foot towards your body and place the sole of your foot on the inside of your thigh
  • Bend forwards at the hip, keeping a straight back to increase the stretch
• Triceps: hold for 15 seconds for each arm
  • As if you were going to scratch your back reach your hand over your head
  • Push down on your elbow with the non-stretched arm to increase the stretch

[edit] Session #7

Date: Thursday , November 1st

Time: 4pm

Location: The Zone

Present: Olivia and Abby

Warm-up

• 8 minutes on the elliptical

Dynamic Stretching

• Hurdler stretch: x10 per side
• Arm circles: x20, small to large circles
• Ankle rotations: x10 per foot
• High knees: x10 per leg
• Leg swings: x10 per leg

Circuit #1

• Bicep curls: x10 per side, using 10 lbs
• Plie squats with shoulder press x 10 with 8 lbs
• Tricep extension: x10 per side with 8 lbs
• Dead lifts: x10 using 10 lbs
  • Client will hold free weights infront of her hips, and slowly bend down, and back up keeping back straight and using hamstrings and glutes

• Cardio Burst: Client will perform ladders; first going forward x2, backwards x2 and when comfortable touch toes inside the ladder then outside the ladder and move forward and possibiy backwards (depending on form and comfort level)x2

• an example of in and out combination used for ladder exercises

- Or, if client is not comfortable doing the ladders, we will substitute 2 minutes on the step box

Circuit #2

• Front lunges: x15 with 8 lbs
• Alternating supermans: x10 per side
• Stability Ball L-raise: x10
• Russian twists: x10 with 8lb weight
• Hamstring Curls with stability ball: x10

• • Cardio Burst: run two laps of the track

Repeat ciruit one and possbily circuit two depending on form etc

Cool Down

• 1 lap jogging/walk of track
• Static stretching previously noted (see: Session #1)

NOTES

• Bicep and tricep exercises were done when sitting on stability ball
• 2nd time doing dead lifts, we modified it so that the knees bent (feels it more because she is quite flexible)
• Able to move up weights in bicep curls from 10lbs to 12.5lbs as was able to do 15 repetitions
• Only did 26 lunges (13 each side) for lunges the 1st time (too much)... 2nd time through, tried doing 10 each with 5 lbs but after 2 reps couldn't do anymore because back was "tired"... instead, we did calf raises on the stairs (x10 each)
• Instead of doing russian twists, instead did sit-ups with a high reaching target x20 each time... client informs us she is uncomfortable doing many bodyweight core exercises as she is afraid of hurting her back and therefore we assume she isn't pushing herself hard enough when doing these exercises, which is why she doesn't feel them alot of the time... suggested that we utilize the ab board downstairs for the core exercises as she has had success with that, she doesn't mind isolating the core but likes keeping legs, arms etc all mixed together
• No cool down of 1 lap around the track because was tired from 2 laps of cardio burst immediately before
• Next week: is going to a conference from T-F, so can only work out with us on monday... we are going to give her a cardio workout (she can do it in the gym at her hotel) and also some form of bodyweight workout(s) that she can do in her hotel room

[edit] Session #8

Date: Monday, November 5th 2012

Time: 4:10 pm

Location: The Zone

Present: Miles, Melissa, Stephanie

Warm-up

• 8 minutes on elliptical

Dynamic Stretching

• Hurdler stretch: x10 per side
• Arm circles: x20, small to large circles
• Ankle rotations: x10 per foot
• High knees: x10 per leg
• Leg swings: x10 per leg

Circuit #1

• Bicep Hammer Curls: x8-10 using 12.5 lb dumbbells (we are increasing the resistance for the first time this week)
• Squats with Shoulder Press: x10 using 8 lb dumbbells
• Tricep Dips: x12 repetitions (utilizing the step-up box)
• Stability Ball Squeeze: x10 repetitions
  • Lie on back and grasp ball between legs, below the knees
  • Squeeze the ball between legs by bringing thighs closer to one another while simultaneously lifting buttocks off the floor
  • Slowly unsqueeze after a short pause
    • Keep the back straight throughout; make sure movement is slow and controlled

• Front Flexor Raise: x10 using 10 lb dumbbells
• Calf Raises (Isolated): x10 using 8 lb dumbbells (utilizing the step-up box)
• Dumbbell Shrugs: x10 using 8 lb dumbbells
• Cardio Burst: 2 minutes on the step-up box at 96 bpm (if have metronome device) OR at own pace but increase intensity at last 10 seconds of each 30 second interval

Circuit #2 Start upstairs in the stretching area with some bodyweight exercises

• Part 1 Upstairs (repeat twice)
  • Stability Ball L-raise (for the upper back), combined with dorsal raise: x10 repetitions
    • Dorsal Raise on Swiss ball:
      • Lie down onto the ball on your front
      • Have stomach placed on the ball; keep your head facing the floor throughout the exercise
      • Now raise your shoulders and chest off the ball as high as you can get them only using your lower back muscles
        • Keep your feet wide apart to increase stability.

• • Sit-ups: x20 repetitions
  • Bicycle Crunches: x30 seconds
  • Alternating Supermans x10/side

Then, go downstairs to use machines

• Roman Chair Back Extensions x10 with 10lbs
  • Kneel in the roman chair so that the pads stop at the height of your hips
  • Flex forwards at the hip allowing gravity to take your torso forwards and towards the ground
  • Use your back muscles (NOT YOUR LEGS!) to bring yourself back into an upright position

• Roman Chair Side Crunch (for obliques) x10/side with 10lbs
  • Lie on side with feet hooked into the pads
  • Hold weight in the hand of the side to which you're going to bend
  • Relax obliques allowing your torso to droop towards the ground
  • Contract your obliques to bring yourself back into an upright position

• Slant Board Sit Up: x10 repetitions
  • Lie on the back with the feet hooked into the foot pads and knees bent
  • Place hands behind the head and press lower back into board
  • Curl all the way up until sitting straight
  • Lower slowly back to the board

Cool-down

• Jog one lap of track
• Static stretching previously noted (see: Session #1)

Notes

• Circuit 1 notes
  • Client noted difficulty in the last two hammer bicep curls, both times
  • Had to correct for arched back posture in shoulder press squat
  • Tricep dips couldn't be performed on box due to equipment rules so we used 2 dumbbells instead
  • Front flexor raises: 10lbs was too heavy, so we used 7.5lbs
  • Calf raises: 8lbs was too light, so we used 12.5lbs
  • Dumbbell shrugs: 8lbs was too light, so we used 10lbs
  • Cardio burst in circuit 1 first time: 96bpm for 30sec, 120bpm for 45sec, 128bpm for 15sec, 160bpm for 30sec
  • Cardio burst in circuit 1 second time: 2 laps of the track

• Circuit 2 notes
  • Client only performed 3 slant board sit ups before stopping due to fatigue

• Other Notes:
  • Client says she would rather have 4 exercises followed by cardio, followed by 4 more exercises then cardio again. That would count as one circuit
  • Alternatively she would be willing to try three circuits instead
  • Client has had flu shot so was feeling a little achy
  • After dynamic stretching client performed an external rotation exercise using an elasticated band as resistance. She said that she enjoyed this exercise and wanted to do it because her shoulder was feeling stiff.

[edit] Session #9

To be done by the client alone; this workout is created for the client as she is attending a conference and will be doing this in her hotel room, so it is strictly a bodyweight workout

Warm-up

• Jog in Place: for one minute
• Jumping Jacks: x45 seconds
• Jumping Imaginary Rope: x45 seconds
  • Stand with feet hip-width apart, knees slightly bent, imagining you're holding the ends of a jump rope
  • Push off the floor and point your toes downwards, making small circles with your wrists
  • Land softly on your toes, immediately push off and repeat
• Mountain Climbers: for one minute
  • From a push-up position, bend your right knee to bring it towards your chest
  • Return to start and quickly repeat with the left leg; continue alternating for designated time

Dynamic Stretching

• Hurdler stretch (external rotation): x10 per side
• Arm circles: x20, small to large circles
• Ankle rotations: x10 per foot
• High knees: x10 per leg
• Leg swings: x10 per leg

Circuit #1

• Front Plank: hold for 20 seconds
• Wall Squat: hold for 10 seconds and repeat twice more, with 10 seconds in between
• Prone Walkout: x10 repetitions
  • Beginning on all fours in the push-up position, slowly walk the hands forward (move hands forward twice each) while staying on the toes but keeping them stationary
  • Gradually walk the hands back to the starting position, maintaining stability and balance; repeat

- Repeat circuit

Circuit #2

• Lunges: x12 repetitions
• Push-up: x20 repetitions (on knees)
• Superman: x12 repetitions
  • Lie face down with arms and legs extended
  • Keeping torso as still as possible, simultaneously raise the arms and legs; repeat

- Repeat circuit

Circuit #3

• Tricep Dips: x12 repetitions
  • can be done on an the edge of a stable chair or stool
• Flutter Kicks: x20 seconds
  • Start lying on your back with arms at the sides and palms facing down
  • With legs extended, lift the heels off the floor (about six inches)
  • Make quick, small up and down pulses with the legs while keeping the core engaged
• Boxer: x26 repetitions (total)
  • Start with the feet hip-width apart and knees bent, keeping the elbows in
  • Extend one arm forward with force while keeping the other stationary; repeat alternating sides

- Repeat circuit

Circuit #4

• Sit-ups: x20 repetitions
• 6" Hold: x10 seconds, do 3 times with 10 second rest in between
  • Lie on back, hold legs 6 inches off the ground
• Oblique Twists: x12 repetitions (total)
  • Sit on floor with knees bent and feet together, lifted a few inches off the floor
  • Move the arms from one side to the other in a twisting motion

Cool-down

• Jog in Place: for 2 minutes
• March in place: for 1 minute
• Walk on spot: x30 seconds
• Static stretching previously noted (see: Session #1)

[edit] Session #10

To be done by the client alone; this workout is created for the client as she is attending a conference and will be doing this either in her hotel exercise room or at the zone when she returns.

Warm=up

• 5 minutes at a comfortable pace of your own choice

Dynamic Stretching

• Hurdler stretch: x10 per side
• Arm circles: x20, small to large circles
• Ankle rotations: x10 per foot
• High knees: x10 per leg
• Leg swings: x10 per leg per direction (front to back, side to side)

Main Workout

• This section will require the use of three machines (Elliptical, treadmill and the stationary bike). All workouts will be done at a 1:1 ratio with equal running/hard and walking/easier times.
• 10 minutes on the elliptical machine, at level 6(the touch screen machine, speed is shown on the bottom right of the screen, level on the bottom left)
  • 1 minute maintaining a speed of 4- 4.5 miles/hour
  • 1 minute maintaining a speed of 6 - 6.5 miles/hour
  • this will then be repeated until the 10 minutes is complete

• Rest period of 1-2 minutes

• 10 minutes on the Stationary Bike
  • The client will attempt to maintain a 75-85 rpm during the intervals.
  • 1 minute on level 5
  • 1 minute on level 7
  • This will be repeated until the 10 minutes is complete

• Rest period of 1-2 minutes

• 10 minutes on the Treadmill
  • 1 minute walking at 3 miles/hour
  • 1 minute jogging at 4.5 miles/hour
  • This will be repeated until the 10 minutes is complete

Cool Down

• 5 minutes walking/slow jog on treadmill
• Static stretching previously noted (see: Session #1)

[edit] Session #11

Date: Monday, November 19th 2012

Time: 4:00 pm

Location: The Zone

Present: Miles, Stephanie, Melissa

Warm Up

• 7 minutes on elliptical

Dynamic Stretching

• Hurdler stretch: x10 per side
• Arm circles: x20, small to large circles
• Ankle rotations: x10 per foot
• High knees: x10 per leg
• Leg swings: x10 per leg
• external shoulder rotations using bungee cord: x10 per side

Circuit 1

• Tricep extensions: x12 per side using 10lbs
• Hammer curls: x12 per side 12.5lbs
• Calf raises using stability ball: x12 per side

• • place stability ball between wall and chest
  • lean into the stability ball keeping heels on the ground
  • slowly raise body weight up onto toes utilizing the calf muscles
  • to intensify, shift weight onto one foot and lift the body weight up onto the toes using only one calf at a time
• Squats using stability ball: x12

• • place the stability ball between back and wall
  • lean into the ball slightly and begin to squat down
  • stop and hold for 5 seconds when knees get to 90 degrees
  • then stand back up
  • ensure to place the ball low enough on the back that when squatting the ball will remain behind the body
• run 3 laps of the track
• rest for 2 minutes

Circuit #2

• Birddog: x16 in total

• • Start on hands and knees, hands directly below shoulders, head and neck aligned with back (A). Tighten abdominal muscles.
  • Raise right arm and reach ahead (B). Hold for three deep breaths. Lower right arm and repeat with left.
  • Raise right leg (C). Tighten trunk muscles for balance. Hold for three deep breaths. Lower right leg and repeat with left.
  • Raise left arm and right leg at the same time (D). Reverse and repeat.
  • to intensify use light dumbells in each hand for added resistance
• Dorsal raise on stability ball: x12
• Chest press on stability ball: x12 using 10 lbs
• Hamstring curls using stability ball: x12
• Plank: 25seconds
• Step box for 3 minutes
• two minute break

- Repeat circuit #1 and then circuit #2

Circuit #3

• Roman Chair Back Extensions x10 with 10lbs
• Roman Chair Side Crunch (for obliques) x10/side with 10lbs
• Slant Board Sit Up: x10 repetitions

Cool Down

• run 1 lap, walk 1 lap
• Static stretching previously noted (see: Session #1)

Notes

• Circuit 1, first time
  • Completed 3 laps in 5:01
• Circuit 2, first time
  • Birddogs: Slight form deficiency, she didn't keep her hip and knee in line, the knee was positioned medially
  • Chest press: used 12.5lbs instead of 10lbs
  • Plank: slightly bridged but otherwise good
  • Completed 2 laps in 3:35
• Circuit 1, second time
  • Hammer curls: decreased weight from 12.5lbs to 10lbs after 3rd repetition
  • Completed 1 lap in 1:50
• Circuit 2, second time
  • Dorsal raise: client wasn't engaging core on up AND down phases so verbal cues were needed
  • Plank: performed plank to exhaustion (31sec)
• Did not begin circuit 3 due to fatigue
• Performed 1 lap cool down walk as opposed to 1 running and 1 walking, also due to fatigue

[edit] Sessions #12 and #13

Dates: November 16th and 18th

Location: Client's Home

- Client performs these workouts alone - Note: Client was sick this week and so was unable to work out with us at the Zone; instead, we sent her the bodyweight workout previously designed for the week where she was at a conference; she performed this workout twice

- Please refer to Session #9 for this workout

[edit] Final Assessment

• Date: Thursday, November 22
• Time: 4pm
• Location: The Zone
• Present: Olivia and Abby

Warm-up

• Jog two laps of the track at a comfortable pace.

Dynamic Stretching

• Hurdler stretch: x10 per side
• Arm circles: x20, small to large circles
• Ankle rotations: x10 per foot
• High knees: x10 per leg
• Leg swings: x10 per leg per direction (front to back, side to side)

Cardiovascular Method

1. The client will attempt to complete as many laps of the track as she can.

2. A 3 minute YMCA step test will be used to discover the clients current cardiovascular State. The client recorded her heart rate at the end of the test. The clients previous score was noted at 160 bpm and should be approved upon this time.

Flexibility Method'

• Sit and Reach: During the preliminary test the client had three attempts, the greatest was 5 inches on last attempt; used step box to hold feet against and placed measuring tape at edge closest to feet at 0
• Goniometry: right and left flexion= previous was 0-179; previous right and left extension= 179-0; previous right and left hyperextension = 0-70; previous right and left lateral rotation= 0-95; previous right and left medial rotation= 0-60

Strength Method:

• Sit-up test: Initially the client achieved 23 full (elbows past knees) in 60 seconds, feet held down. When compared with normative values, this is fair for her age grouping.
• Push-ups: During the preliminary test the client was able to perform 17 from her knees until exhaustion; when compared to normative values, this is good for her age grouping.

Cool Down

• Calf stretches
  • 1: Gastroc: hold for 15 seconds for each leg
    • Stand one pace away from a wall
    • Place toe roughly 5inches up the wall and place heel on ground
    • Keep leg straight and lean towards the wall
  • 2: Soleus: hold for 15 seconds for each leg
    • Stand one pace away from a wall
    • Place toe roughly 5inches up the wall and place heel on ground
    • Bend leg and move knee towards wall
• Quad stretch: hold for 15 seconds for each leg
  • Using a wall for support, stand on one leg
  • Pull your heel towards your buttock with the other hand
• Ham string stretch: hold for 15 seconds for each leg
  • Sit on the ground with a straight back and both legs straight forwards
  • Draw one foot towards your body and place the sole of your foot on the inside of your thigh
  • Bend forwards at the hip, keeping a straight back to increase the stretch
• Triceps: hold for 15 seconds for each arm
  • As if you were going to scratch your back reach your hand over your head
  • Push down on your elbow with the non-stretched arm to increase the stretch

Notes

• Gastrointestinal Distress
  • Before starting the client indicated that she was having some Gastrointestinal discomfort and was unsure on how it would affect her performance.
• Warm-up
  • Due to the clients illness we altered the warm-up to walking one lap at a brisk pace.
• Cardiovascular Method
  • Due to the clients discomfort we did not ask her to see how many laps she could run
  • The client recorded a heart rate of 137 bpm after the 3 minute YMCA step test
• Flexibility Method
  • Once again the client reached 5 inches on the sit and reach
    • Goniometry: right shoulder flexion = 0-182 and left Shoulder flexion = 0-180; right shoulder extension = 182-0 and left extension = 180-0; right and left shoulder hyperextension = 0-70; right and left lateral shoulder rotation = 0-105; right and left medial shoulder rotation = 0-60
• Strength Method
  • Sit-up test: The client was able to perform 24 sit-ups in 60 seconds
• Push-ups: The client was able to perform 31 from her knees until exhaustion; when compared to normative values, this is 'excellent' for her age grouping.

[edit] Program Goal Recap

• Cardio Goal 1: 5 consecutive laps jogging
  • This goal was created after our preliminary testing; we could not test this on our final day because the client was experiencing GI distress
  • We are confident that our client is capable of achieving this goal
  • She has demonstrated the ability to perform 5 laps over the course of a session, despite the fatigue induced by the session

• Cardio Goal 2: decrease HR by 2-5 beats per minute
  • The client decreased HR by 23bpm (160 down to 137) when recorded after a 3min step test
  • Based upon this measure, this goal have undeniably been met!

• Muscular Toning Goal: increase 5 sit ups in 1 min, and increase maximal push ups by 5 **Client performed 23 sit ups in initial assessment and 24 in final assessment
  • • The client was suffering from some GI distress on this day, as such we believe that the client would have achieved the program goal in the absence of said GI distress
  • Client performed 17 push ups before exhaustion in the initial assessment and 31 on the final assessment
    • The client exceeded the goal for this part of our gauging regime
  • Based upon the two above results, we believe that the goal of muscular toning was met.

[edit] New Program Summary

We plan to provide our client with the following:

• Results for the purpose of motivation based upon her success over these past 6 weeks
  • Initial assessment cardiovascular endurance and muscular strength results
  • Final assessment cardiovascular endurance and muscular strength results

• A new set of goals for the client to reach at by the end of the new 6 week program
  • The purpose of this is to provide the client with continued motivation in the absence of trainers

• A 6 week program consisting of 3 workouts each week, to be completed on non-consecutive days
  • 1 pure cardiorespiratory endurance workout
  • 2 workouts which combine full body strength training with cardio bursts

• A final assessment workout at the end of the 6 week program
  • This is so the client can gauge whether they achieved the goals of the 6 week program
  • We will provide the client the option of meeting with us in a unofficial capacity so we can help with the measurements