Group 2

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Group 2 - Joshua Hepburn, Shanna Wilson, Diane Le and Alanna Gaynor.

Contents

[edit] Consultation Information

  • Date: September 21, 2015
  • Meeting Time & Place: 12:30pm - 1:30pm, Outside Walker Complex
  • Members: (Group 2) Joshua Hepburn, Shanna Wilson, Diane Le and Alanna Gaynor
  • Goal: To learn about our client and her fitness goals before establishing a 6 week exercise program.

[edit] Initial Assessment Questions

1. Contact Information

  • What name would you prefer us to call you by?
  • What is the best method to contact you through?

2. What are your goals?

  • What are you interested in working on while partaking in the program?

3. Do you know a friend/co-worker/family member who is active regularly?

  • If so, what do you think makes them active?

4. Occupation

  • Where do you work?
  • What kind of work do you partake in?
  • What days work best for you to do the program?

5. Lifestyle

  • How would you explain what your activity level would be like?
    • Very active (high amounts of activity)
    • Moderately active (moderate or light activity)
    • Sedentary (little to no activity)

6. Previous exercise experience

  • Have you participated in a workout program before?
  • Have you done resistance and/or cardio training before?
  • How much physical activity do you do within a week?
  • What types of activity do you partake in?
  • Are there certain exercises that you are comfortable/ uncomfortable doing?
  • Do you have preferences as to whether or not you like to work out with people?

7. Medical History

  • Have you had any injuries that we should be aware of?
  • Have you had any major surgery(s) within the last 6 months?
  • Are you a smoker (or quit within the past 6 months)?
  • Do you suffer from a chronic condition(s), if so what?
  • Are there any family members who been diagnosed with heart or lung conditions?

8. Medication/Allergies

  • Are you currently taking any medications?
  • Is there anything that you are allergic to?

9. General Information

  • How old are you?
  • How tall are you?
  • How much do you weigh?

10. PAR-Q+

  • Do you need a referral from the doctor to be doing certain types of exercises?

NOTE: Answers to these questions were submitted over email to Dr. Frost.

[edit] Pre-Assessment Tests

  • Dates: September 28th, 2015, and September 29th, 2015
  • Meeting Time & Place: 12:35 - 1:25PM - Outside the Women's Changeroom
  • Members: (Group 2) Diane Le & Alanna Gaynor
  • Goal: To identify our clients fitness level when compared to the normative data for her age group.

[edit] Flexibility

Sit & Reach Test

  • Results:
    • Trial 1 = 16.5 inches
    • Trial 2 = 17.0 inches
  • Category: 60th percentile

Image:sitandreach1.png

NOTE: The zero mark was set at 15 inches at the heel of the client's feet. The highest measurement was used for the score.

Back Scratch Test

  • Results:
    • Right arm = 2.06 inches overlap
    • Left arm = 2.1 inches overlap
      • Category: Above average (>1.5 inches)

Image:Back Scratch Test1.png

NOTE: Was allowed to use the 60 years and older data for this test

[edit] Balance

Star Excursion Balance Test (SEBT)

  • Leg measurements (from anterior superior iliac spine to medial malleolus)
    • Left: 96cm
    • Right: 94cm

Image: MEASUR_LEG_LENGTH.jpg

  • Results:

Image:SEBT1.png

Image:SEBTNorms.png


NOTE: It was observed that our client's left leg had a slightly longer reach than the right leg. This data will be used to compare with future scores.

[edit] Muscular Endurance

One Minute Sit Up Test

  • Results:
    • Sit ups = 43
      • Category: Excellent

Image:Sit Ups.png


One Minute Push Up Test

  • Results:
    • Push ups = 28
      • Category: Good

Image:Push_Ups1.png


NOTE: The normative data suggest that our client's Muscular Endurance was above average. However, it should be noted that modified push ups were done due to the inability to perform a standard push up.

[edit] Muscular Strength

10-Rep Maximum Bench Press

  • Results:
    • Load: 35lbs
      • estimated 1RM (45lbs)/body weight (177lbs) = 0.254
      • Category: 30th percentile

Image:Bench Press.png

NOTE: Our client has scoliosis, which causes discomfort while lying on the bench parallel with the floor. Therefore, it should be noted that an incline adjustment for the bench was made to increase our client's back comfort.


10-Rep Maximum Leg Press

  • Results:
    • Load: 220lbs
      • estimated 1RM (295lbs)/body weight (177lbs) = 1.667
      • Category: over 90th percentile

Image:Leg Press2.png

NOTE: Our client was able to do more weight then what she completed. However, we did not increase the weight any higher as our client has Fibromyalgia that could cause pain in her knee joints.

[edit] Cardiovascular

Astrand-Rhyming Test

  • Results:
    • Watts = 100W
    • Estimated VO2max (L/min) (found on table 11.16): 3.3L/min
    • Age Correction Factor (found on table 11.17): 0.72
    • Correct for age: 3.3 L/min*0.72 = 2.376 L/min
    • Convert to relative VO2max by multiplying by 1000 and dividing by weight (kg):
    • (2.376 L/min • 1000)/80.28kg= (2376 mL/min)/80.28kg
      • Relative VO2 max. = 29.7 ml/kg/min
      • Category: Good

Image:Astrand2.png

NOTE: Our client stayed at the minimum heart rate required for the entire test. We had to increase the workload from 50W to 100W in order for her to meet that minimum. This could be due to the client stating that she does cardiovascular exercises regularly in order to help with the Fibromyalgia.

[edit] SMART Goals

[edit] Flexibility

Our client had some trouble with her flexibility during the Sit and Reach Test we performed on her. She ended up finishing in the bottom 10 percentile for her age (54 years old). This reveals an impairment in her flexibility. We will be incorporating a flexibility program into the last 5-10 minutes of her work out twice per week over the 6 week program. We will have her do one stretch for each muscle group; Hamstring (Seated Hamstring Stretch), Quadricep (Standing Quadricep Stretch), Calf (Standing Wall Stretch), Hip Flexor (Butterfly Stretch), Back (Cobra Stretch), Shoulder (Cross Body Stretch) and Neck (Side Neck Stretch). The stretches will be static and each stretch will be held for 30 seconds. We will measure her flexibility at the end of the 6-week program. Our goal is for our client to increase her flexibility by 1 inch on the Sit and Reach Test, which will help with her flexibility and range of motion. The reason we are not aiming for the 20th percentile is because our client would have to increase her sit and reach by 8 inches which does not seem realistic for a 6 week program.

Note: There was an error made during our assessment. Our client was in the 60th percentile and not the 10th for the sit and reach flexibility test. Therefore, during week 3 we created an at home flexibility program. This allowed us to utilize the 30 minutes we had on greater impairments that required our focus. Therefore, our goal is to increase our clients flexibility score on the sit and reach test by 1 inch (17" to 18"), which will place her in the 70th percentile for her respective age and sex.

[edit] Muscular Endurance

Muscular Endurance (Upper Body/Core): During the assessment our client had to perform the 1-minute Push-Up Test in a modified version. Our client was unable to perform a standard push up. Our client also scored in the 30th percentile for the 10 repetition maximum bench press test (upper body muscular strength test) for her age category (54 years old). These two test signify that there is an impairment when it comes to her upper body strength and endurance. To note, our client will begin by doing a 5 minute warm up on the bicycle before completing the circuit. We will be incorporating one exercise for each muscle group twice a week in a circuit format. The circuit will last approximately 20 minutes. Our previous plan was to do 2 exercises per muscle group but due to time constraints this could not be achieved. Therefore, We will alternate back and forth between the 2 muscle group exercises each session. Exercises include: Bicep Curls, Hammer Curls, Tricep Extensions, Tricep Kick-Backs, Shoulder Press, Shoulder Flys', Bench Press and Push-Ups. This will be repeated twice in the circuit with 30 seconds - 1 minute rest between exercises as our client is looking to improve muscular endurance. Our Client also requested exercises to improve her core. Exercises include in the circuit: Plank, Bridge, Flutterkicks and Mountain Climbers. In order to strengthen the upper extremities we will be using free weights, barbells, and body weight resistance where applicable. In order to strengthen her core and back we will be using body weight resistance exercises. We picked core exercises that would correspond with her upper body program. We will start by following the exercise prescription guidelines on page 364 in NSCA's Essentials of Personal Training that use total percent of body weight to estimate her 10 Repetition Maximum for other exercises. This table can approximate how much our client should lift for certain exercises (Bicep Curl, Shoulder Press, Tricep Extension and Bench Press). However, since our client is over 140 lbs this table can only be a reference point as it is designed for Women under 140 lbs. Also, our client will be looking to increase her muscular endurance therefore performing 12 repetitions for all the resistance training exercises. The weight our client will be using will gradually increase after she is able to lift 2 sets of 12 reps in a row for two sessions. This is standard protocol for when overloading in resistance training program (Chapter 15 - NSCA's Essentials of Personal Training). Regarding the 10 repetition maximum bench press test, we would like to see our client improve from the 30th percentile to the 60th percentile after the 6 weeks. This is compared to normative data for other females in her age group. This would be a 10 lbs. increase in weight lifted. Therefore, our client would lift 45 lbs. 10 times in comparison to her initial assessment of 35 lbs. 10 times.Our last goal is for our client to be able to perform 2-3 standard push ups when we do the final evaluation after 6 weeks. With our client being able to perform 28 modified push-ups, our goal is for her to do 10% of that in 6 weeks. Most exercise prescriptions aim for 10% weekly but due to the short time period and low frequency in the gym, we thought 10% overall would be realistic.

  • NOTE: The client performs cardiovascular exercises everyday to aid in her sleeping patterns due to her condition (Fibromyalgia).

[edit] Workout Sessions

[edit] Session #1

Date of Exercise Session: Friday October 9, 2015

Meeting Place and Time: 1-2pm in Walker Complex (The Zone)

Members who will be attending: (Group 2) Shanna Wilson and Joshua Hepburn

Goal for the session: For our client to become familiar with her new workout program and for our client to become familiar with any of the new equipment that she has never used before.

Warm up: 5 minutes on a Recumbent Bike

Workout: We will be incorporating one exercise for each muscle group twice a week in a circuit format. The circuit will last approximately 20 minutes and be repeated twice. A 30 seconds - 1 minute break will be in between each exercise/sets for dissimilar muscle groups or up to a 3 minute break will be in between each exercise/sets for similar muscle groups. (NSCA'S Guidelines)

Cool Down: Flexibility - Each stretch will be held for 30 seconds. Each stretch is performed one time and for both sides of the body where applicable.

NOTE: Weight, Sets and Reps for session one are posted in Session 3. Results for Session 3 are bracketed if changes were made.

[edit] Upper Body

Bench Press

Image:Benchpress2.jpg

Begin this exercise by laying onto the incline bench or on the floor. At all time, the following areas of the trunk must remain in contact with the bench or the floor: both feet on the ground, back of the head, upper and lower back, shoulders, and buttocks. Have the bar above the eyes until the lift off. Grip the bar with the hands and thumbs around the bar and placed them slightly wider than shoulder width apart. For the downward movement, move the bar above the chest. Slowly bring the bar down by bending the elbows until it is hovering the chest. For the upward movement, extend the elbows until there is a slight bend. Repeat this exercise 12 times per circuit.


Shoulder Press

Image:Shoulderpress.jpg

Begin this exercise in standing position. Have the feet shoulder width apart. Grab the dumbbell in each hand by wrapping your hands and thumbs around the bars. Raise each hand to head height. Have the palms of your hands face forward and place the upper arms at shoulder height, or parallel with the floor. For the upward movement, extend the arms so that the dumbbells are side by side above your head. For the downward movement, bend the arms back down to 90 degrees. Repeat this exercise 12 per circuit.


Bicep Curls

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Begin the exercise in a standing position with the feet shoulder width apart and with a slight bend in the knees. The proper posture is having the chest out and head looking straight ahead. Have your elbows locked in to the sides of your body to prevent unnecessary movement. The dumbbells should be held with the palms facing the ceiling (or in supination) with the palms holding the weights in a closed grip (hands completely around the handle). Then, in a controlled manner, raise the free weights until they reach as close to the shoulders as possible. Slowly lower the weights until they are back at starting position. The action to avoid in this exercise is swinging the arms up in order to bring the weight up. The exercise is meant to be performed in a controlled manner. Repeat the exercise 12 times per circuit.


Overhead Triceps Extension

alt text

Begin the exercise with feet shoulder-width apart with a little bend in the knees. The chest should be pushed outward and the head looking straight ahead. Hold one dumbbell in both hands and raise the weight above your head. The weight will be lowered at the elbow joint behind the head until the forearms are about parallel with the floor. Then raise the weights back to the starting position. Repeat this exercise 12 times per circuit.

[edit] Core

Plank

Image:Plank.jpg

Begin this exercise by getting onto the floor on your elbows and knees. Bend the arms at a 90 degree angle, so that they are perpendicular to the floor. Extend and straighten the legs out. Straighten the back and squeeze the abdominal muscles together. Maintain this position for half a minute per circuit.


Glute Bridge

Image:Glute Bridge.jpg

Start the exercise lying supine with the feet flat one the ground and shoulder width apart, knees flexed at 90 degrees, and the arms lying flat on either side of the clients body. The client will be instructed to squeeze the abdominals, and squeeze the glutes together and slowly lift their body off the ground until the trunk, thighs and knees are in align. Hold for about 2 seconds, and then slowly lower the body to the ground and relax the abdominals and the glutes. Things to watch out for in this exercise are the knees staying together and the rocking of the hips when lifting. If the client cannot separate the knees, place a towel in between the knees. Repeat this exercise 12 times per circuit.

[edit] Flexibility (Cool Down)

Seated Forward Bend

Image:Seated_forward_bend.jpg

Start by sitting on the floor with the legs extended, the back straight and toes pointed upwards to the ceiling. Inhale and have your hands reach up towards the ceiling. Try to lengthen your upper body, including your back, as much as possible. As you exhale, bend at your hip while maintaining the straight back and reach as far down as you can on your legs. Maintain this position for 30 seconds and continue to take deep breaths in and out.


Hip Flexor Butterfly Stretch

Image:8-Butterfly-stretch_0.jpg

Start by sitting on the floor with your legs out straight. Then bend your knees into the shape of a diamond and bring the soles of your feet together. Be sure to keep your back straight while performing this exercise. With your elbows, apply downward pressure to both of your legs until you feel the stretch. Hold for 30 seconds.


Seated Hamstring Stretch

Image:Seated_Hamstring_Stretch_.jpg

To start this stretch you need to be in a seated position (on a stability ball or on a chair). The leg being stretched will be in complete extension with the heel of that foot on the ground. Your opposite leg will bend to about 90 degrees with the foot flat on the ground. Your back has to be kept straight while focusing on trying to pinch your shoulder blades together. While maintaining a straight back, lean forward trying to bring your chest to your thigh. Continue leaning forward until you feel a stretch in the back of your leg (hamstring muscles). Hold the stretch for 30 seconds. Complete this stretch for both legs


Standing Wall Calf Stretch


Image:Imgres.jpg

Start in the standing position facing the wall. Place the foot of the leg you intend to stretch up against the wall with your heel on the ground. Lean forward at the ankle towards the wall. Hold the stretch for 30 seconds. Repeat this stretch for your other leg.


Standing Quadriceps Stretch

Image:5264.jpg

Start in a standing position. It is suggested to hold onto a chair or a wall if you need assistance with balance while performing the stretch. Bend the knee of the thigh you intend to stretch and bring the heel of your foot up to your butt. Grab your bent leg with the hand on the same side of the body for support. Push your hips forward and keep your back straight. You will feel the stretch on the anterior portion of the thigh you are bending (Quadriceps Muscle). Hold for 30 seconds. Complete this stretch for both legs.


Cross Body Shoulder Stretch

Image:Deltoid_stretch.jpg

Start in a standing position with your feet shoulder width apart. Bring the arm you intend to stretch across your body at chest level. Reach your arm across your body and hold it in place with your opposite arm. You can provide some additional stretch using the supporting arm by pulling the stretching arm a little further across your body. Hold this stretch once you can feel it in your shoulder and around to your back for 30 seconds.


Side Neck Stretch

Image:447_2.jpg

Start in a standing position with feet shoulder width apart or sitting in a chair. Tilt your head to the right and place your right hand on the left side of your head. Try and straighten your neck (back to the left) while applying some resistance with your hand. Hold this stretch for 30 seconds. Repeat on the other side.

[edit] Session #2

Date of Exercise Session: October 13, 2015

Meeting Place and Time: 1-2pm in Walker Complex (The Zone)

Members who will be attending: (Group 2) Diane Le

Goal for the session: For our client to become familiar with her new workout program and for our client to become familiar with any of the new equipment that she has never used before.

Warm up: 5 minutes on a Recumbent Bike

Workout: We will be incorporating one exercise for each muscle group twice a week in a circuit format. The circuit will last approximately 20 minutes and be repeated twice. A 30 seconds - 1 minute break will be in between each exercise/sets for dissimilar muscle groups or up to a 3 minute break will be in between each exercise/sets for similar muscle groups. (NSCA'S Guidelines)

Cool Down: Flexibility - Each stretch will be held for 30 seconds. Each stretch is performed one time and for both sides of the body where applicable.

NOTE: Weight, Sets and Reps for session two are posted in Session 4. Results for Session 4 are bracketed if changes were made.

[edit] Upper Body

Standard Push-Ups

Image:Pushups.jpg

Being this exercise by getting onto the ground on your hands and knees. Have the hands placed beside the shoulders and slightly wider than shoulder width apart. Extend the arms while maintaining a soft bend in the elbow. Have the legs extend behind you, and bring the feet close together. Straighten the back like a board and squeeze the abdominal muscles. This position should be maintained throughout the whole exercise. For the downward movement, bend the elbows to a 90 degree angle. For the upward movement, extend the elbows back to the soft bend. Repeat this exercise 1-3 times per circuit.


Hammer Curls

alt text

Begin the exercise by starting in a standing position with the feet shoulder-width apart, slight bend in the knees and the weights held with the palms facing the trunk of the body. The client should maintain proper posture throughout the duration of the exercise (chest pushed out, head looking straight ahead). The elbows should be locked into the trunk of the user. In a controlled manner, the client will lift the weights until they reach the shoulder or as far as they can. Then they will slowly return to the starting position. Repeat this exercise 12 times per circuit.


Triceps Kick-backs

alt text

Begin the exercise with legs shoulder-width apart with a bend in the knees. The trunk should be bent over at the waistline. Each hand will be carrying a dumbbell with the palms facing towards the body. The elbows will then be raised until it is in line with the shoulder, along with the elbows close in proximity to the trunk. Watch for elevation in the shoulders with this step. While keeping the upper arm stationary, the client will then extend the weight behind them until it is in line with the elbow and shoulder. As the arm is extending backwards, the client will twist the weight in their hand until the palms are facing towards the ceiling. The client will then lower the weight until it is back in the starting position. Repeat this exercise 12 times per circuit.


Image:Shoulder_fly.jpg

Shoulder Fly's

Begin this exercise by having the feet shoulder width apart. While gripping onto dumbbells, have the palms facing each other. Bend at the hip so that the torso is about a 45 degree angle in relation to the ground. Slightly bend the knees and elbows. Have the dumbbells below the chest. For the upward movement, move the arms outwards and up while squeezing the shoulder blades together until the arms are parallel with the floor. For the downward movement, move the arms down and in until the dumbbells are below the chest again. Repeat this exercise 12 times per circuit.

[edit] Core

Mountain Climbers

Image:Mountain Climbers.jpg

Begin the exercise in a push up position, with the arms directly underneath the shoulders and the body in a straight line from head to toes. The client will bring the left leg towards the right elbow and bring the left leg back to the starting position. This will be repeated with the right leg to the left elbow. This is considered one repetition. The client should not have their lower back curved towards the ground, and the shoulders rounded. The client is to repeat the exercise with 12 reps per circuit.


Flutter Kicks


Image:flutterkicks.jpg

Begin this exercise by lying on your back. Have your arms placed beside your body and palms facing downward. Fully extend the legs and lift them above the ground. Slightly lift the head and shoulders off the ground as well. Contract the abdominal muscles and begin moving the legs in a scissor like motion. The legs should be moving opposite to each other. Repeat this exercise 12 times on each side per circuit.

[edit] Flexibility (Cool Down)

  • Seated Forward Bend Stretch
  • Hip Flexor Butterfly Stretch
  • Seated Hamstring Stretch
  • Standing Wall Calf Stretch
  • Standing Quadriceps Stretch
  • Cross Body Shoulder Stretch
  • Side Neck Stretch

Each stretch should be performed once with a 30-second hold. Each stretch will be performed at the end of the workout to cool down the client.

[edit] Session 3

Date of Exercise Session: Thursday October 15, 2015

Meeting Place and Time: 1-2pm in Walker Complex (The Zone)

Members who will be attending: (Group 2) Shanna Wilson and Joshua Hepburn

Goal for the session: To focus on good form when our client is performing the exercises learned from the last session.

Warm up: 5 minutes on a Recumbent Bike or Treadmill

Workout: We will be incorporating one exercise for each muscle group twice a week in a circuit format. The circuit will last approximately 20 minutes and be repeated twice. A 30 seconds - 1 minute break will be in between each exercise/sets for dissimilar muscle groups or up to a 3 minute break will be in between each exercise/sets for similar muscle groups. (NSCA'S Guidelines)

Cool Down: Flexibility - Each stretch will be held for 30 seconds. Each stretch is performed one time and for both sides of the body where applicable.

[edit] Upper Body

  • Bench Press - 12 reps, 2 sets, 35lbs.
  • Shoulder Press - 12 reps, 2 sets, 12 lbs.
  • Bicep Curl - 12 reps, 2 sets, 12 lbs. (Results: 12 lbs for 1 set, 15 lbs for the second set)
  • Tricep Extension - 12 reps, 2 sets, 12 lbs.

[edit] Core

  • Plank - 30 second hold, 2 sets. (Results: 30 second hold for one set, 1 minute hold for the second set).
  • Bridge - 2 second hold repeated 12 times, 2 sets.

[edit] Flexibility (Cool Down)

  • Seated Forward Bend Stretch
  • Hip Flexor Butterfly Stretch
  • Seated Hamstring Stretch
  • Standing Wall Calf Stretch
  • Standing Quadriceps Stretch
  • Cross Body Shoulder Stretch
  • Side Neck Stretch

Note: All Stretches are held for 30 seconds and performed one time.

[edit] Session 4

Date of Exercise Session: Monday October 19, 2015

Meeting Place and Time: 12:30-1:30pm in Walker Complex (The Zone)

Members who will be attending: (Group 2) Diane Le and Alanna Gaynor

Goal for the session: To focus on good form when our client is performing the exercises learned from the second session.

Warm up: 5 minutes on a Recumbent Bike, treadmill or on the track.

Workout: We will be incorporating one exercise for each muscle group twice a week in a circuit format. The circuit will last approximately 20 minutes and be repeated twice. A 30 seconds - 1 minute break will be in between each exercise/sets for dissimilar muscle groups or up to a 3 minute break will be in between each exercise/sets for similar muscle groups. (NSCA'S Guidelines)

Cool Down: Flexibility - Each stretch will be held for 30 seconds. Each stretch is performed one time and for both sides of the body where applicable.

[edit] Upper Body

  • Push Ups - 3 reps, 2 sets, body weight (Results: 4 reps, 2 sets, body weight)
  • Hammer Curls - 12 reps, 2 sets, 12.5 lbs.
  • Triceps Kick Back - 12 reps, 2 sets, 7.5 lbs.
  • Shoulder Fly’s - 12 reps, 2 sets, 5 lbs.

[edit] Core

  • Mountain Climbers – 12 reps, 2 sets, body weight.
  • Flutter Kicks – 12 reps, 12 times, 2 sets.

[edit] Flexibility (Cool Down)

  • Seated Forward Bend Stretch
  • Hip Flexor Butterfly Stretch
  • Seated Hamstring Stretch
  • Standing Wall Calf Stretch
  • Standing Quadriceps Stretch
  • Cross Body Shoulder Stretch
  • Side Neck Stretch

[edit] Session 5

Date of exercise session: Thursday October 22, 2015

Meeting Place and Time: 1-2pm in Walker Complex (The Zone)

Members who will be attending: (Group 2) Shanna Wilson and Joshua Hepburn

Goal for the session: To explain the new exercises added to the program. Also, to focus on good form when the client is performing the new exercises along with the previous exercises learned in session one.

Warm up: 5 minutes on Bike, Treadmill or the Track.

Workout: We will be incorporating one exercise for each muscle group twice a week in a circuit format. The circuit will last approximately 20 minutes and be repeated twice. A 30 seconds - 1 minute break will be in between each exercise/sets for dissimilar muscle groups or up to a 3 minute break will be in between each exercise/sets for similar muscle groups. (NSCA'S Guidelines)

Cool Down: Flexibility - Each stretch will be held for 30 seconds. Each stretch is performed one time and for both sides of the body where applicable.

[edit] Upper Body

  • Bench Press - 12 reps, 2 sets, 35lbs.
  • Shoulder Press - 12 reps, 2 sets, 12.5lbs.
  • Bicep Curl - 12 reps, 2 sets, 12-15 lbs. (Results: 15 lbs. for both sets)
  • Triceps Extension - 12 reps, 2 sets, 15 lbs.

[edit] Core

  • Plank - 1 minute hold, 2 sets.
  • Bridge - 2 second hold, 12 times for 2 sets.
  • Russian Twist- 24 times, 12 each side for 2 sets.
  • Quadrupeds, 12 each side for 2 sets.


Russian Twists

RussianTwistModification.jpg

To perform the Russian Twist, start by sitting on the ground with your knees bent and the heels of your feet on the ground with your legs together. Lean slightly back while keeping your back straight by trying to pinch your shoulder blades together. Interlock your hands together and while contracting your core move your hands to one side of your body. Reach as far over as you can, touching the floor if possible. Then perform the same motion to the other side to complete 1 repetition of this exercise. A weighted exercise ball can be used to increase resistance. This exercise should be performed 12 times for each side, a total of 24 times.


Quadrupeds

Superman_exercise.jpg

To perform the opposite arm to leg exercise start on all fours (both of your hands and your knees on the ground. Make sure you keep your back flat like you are trying to balance a tray of drinks on it. Raise your right arm and left leg. Fully extend (straighten) your arm and leg reaching as far as you can. Then bring your arm and leg in towards your body, with your elbow trying to touch your knee. Be sure to keep your back straight. Place both limbs back on the ground as they were for the starting position. Then perform the same motion with the opposite arm and leg that you have not done the exercise with yet. This exercise should be performed 12 times for each side, a total of 24 times.

[edit] Lower Body

  • Squats - 12 reps, 2 sets, body weight
  • Lunges - 12 reps per leg, 2 sets, body weight

Squats

Squat.jpg

To perform a squat you need to start by standing with your feet shoulder width apart. Be sure to keep your back straight as if you were trying to pinch your shoulder blades together. Bend your knees while keeping your upper body straight as if you were lowering yourself on to a chair. Bend your knees until they make a 90-degree angle with your upper and lower leg. Stand back up leaving a slight bend in your knee to complete one repetition. Perform this exercise 12 times for each circuit.


Lunge


Lunge.jpg

To perform the lunge exercise keep your upper body straight, with your shoulders back and relaxed with your chin up (pick a point to stare at in front of you so you don't keep looking down). Be sure to keep your core engaged while performing the exercise. Step forward with one leg, lowering your hips towards the ground until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out over your foot and make sure the opposite knee doesn't touch the floor. Keep the weight in the heel of your front foot as you push back up to the starting position. Perform this exercise 12 times for each circuit.

[edit] Flexibility (Cool Down)

  • Seated Hamstring Stretch
  • Standing Quadriceps Stretch
  • Cross Body Shoulder Stretch
  • One Arm Doorway Chest Stretch


Doorway Chest Stretch

Doorway-chest-stretch.jpg

To perform a one arm doorway stretch you need to find a pole or doorway. Place your arm against the pole or doorway making sure you elbow is at a 90-degree angle with your palms on the pole or doorway. Your feet should be staggered with your opposite leg a bit further ahead. Using the structure to resist, rotate your torso in the opposite direction. In other words, turn your chest away from the structure and the side of the body you are stretching. Continue to turn until you can feel the stretch in your chest and shoulder. Hold the stretch for 30 seconds.

[edit] Flexibility (At Home Program)

  • Seated Forward Bend Stretch
  • Hip Flexor Butterfly Stretch
  • Seated Hamstring Stretch
  • Standing Wall Calf Stretch
  • Standing Quadriceps Stretch
  • Cross Body Shoulder Stretch
  • One Arm Doorway Stretch
  • Side Neck Stretch

This at home workout program will be done every other day (3-4 times a week). Our client will perform each stretch for 30 seconds. This will be done one time and for both sides of the body where applicable.

[edit] Session 6

Date of exercise session: Monday October 26, 2015

Meeting Place and Time: 12:30-1:30pm in Walker Complex (The Zone)

Members who will be attending: (Group 2) Diane Le and Alanna Gaynor

Goal for the session: To demonstrate the new exercises added to the circuit. To correct form as the exercises are being performed.

Warm up: 5 minutes on Bike, Treadmill or the Track.

Workout: We will be incorporating one exercise for each muscle group twice a week in a circuit format. The circuit will last approximately 20 minutes and be repeated twice. A 30 seconds - 1 minute break will be in between each exercise/sets for dissimilar muscle groups or up to a 3 minute break will be in between each exercise/sets for similar muscle groups. (NSCA'S Guidelines)

Cool Down: Flexibility - Each stretch will be held for 30 seconds. Each stretch is performed one time and for both sides of the body where applicable.

[edit] Upper Body

  • Push Ups - 4 reps, 2 sets, body weight
  • Hammer Curls - 12 reps, 2 sets, 12.5 lbs. (results: first set - 12.5 lbs, second set - 15 lbs)
  • Triceps Kick Back - 12 reps, 2 sets, 7.5 lbs. (results: first set - 7.5 lbs, second set - 8 lbs)
  • Shoulder Fly’s - 12 reps, 2 sets, 5 lbs.

[edit] Core

  • Mountain Climbers – 12 reps, 2 sets, body weight.
  • Flutter Kicks – 12 reps per leg, 2 sets, body weight
  • Superman - 12 reps, 2 sets, body weight
  • Partner-assisted Leg Raises - 12 reps, 2 sets, body weight

Superman

Image:Super21.jpg

Begin this exercise, lying on your stomach with your arms and legs straight and your head looking forward. Lift your legs and arms simultaneously above the ground and hold this position for one second. Return back to the starting position. Perform this exercise 12 times per circuit.


Partner-Assisted Leg Raises

Image:Partner_leg_throws.jpg

Begin this exercise lying on your back. Have a partner stand slightly above your head. Grab onto your partner’s ankles. Raise your legs so that it is perpendicular to the floor. Your partner will push your legs forward. Resist that momentum as your legs descend to the floor. Keep your legs above the ground as this happens. Perform this exercise 12 times per circuit.

[edit] Lower Body

  • Sumo Squats - 12 reps, 2 sets, body weight
  • Side Lunges - 12 reps per leg, 2 sets, body weight

Sumo Squats

Image:Sumo_Squat.jpg

Begin this exercise with your feet wider than shoulder width apart, feet pointed outwards (externally rotated), shoulders squeezed together and head faced forward. For the downward movement, slightly bend at the hip and bend at the knees until the thighs are parallel with the floor. For the upward movement, squeeze your glutes and straighten your legs. Perform this exercise 12 times per circuit.


Side Lunges

Image:Lateral_Lunge.jpg

Begin with your feet shoulder width apart, feet pointed forward and shoulders squeezed together. Take a side step so that the left leg is straightened out (45 degrees to the floor). Shift your weight onto the right leg and slowly descend by bending the right leg to 90 degrees. As you perform this, bend forward at the hip and make sure the right knee does not go beyond the foot. Return to the starting position. Perform this exercise 12 times on both legs, making a total of 24 reps per circuit

[edit] Flexibility (Cool Down)

  • Seated Hamstring Stretch
  • Standing Quadriceps Stretch
  • Cross Body Shoulder Stretch
  • One Arm Doorway Chest Stretch


Note: At Home Flexibility Program is being done 3-4 times a week (every other day) with a 30 second hold for each stretch. Each stretch will be performed one time and on both sides of the body where applicable.

[edit] Session 7

Date of exercise session: Thursday October 29, 2015

Meeting Place and Time: 1-2pm in Walker Complex (The Zone)

Members who will be attending: (Group 2) Shanna Wilson and Joshua Hepburn

Goal for the session: To correct form on all the exercises that are being performed. To possibly increase the bench press as she has lifted 35 lbs. consecutively on the last set for 3 sessions in a row.

Warm up: 5 minutes on Bike, Treadmill or the Track.

Workout: We will be incorporating one exercise for each muscle group twice a week in a circuit format. The circuit will last approximately 20 minutes and be repeated twice. A 30 seconds - 1 minute break will be in between each exercise/sets for dissimilar muscle groups or up to a 3 minute break will be in between each exercise/sets for similar muscle groups. (NSCA'S Guidelines)

Cool Down: Flexibility - Each stretch will be held for 30 seconds. Each stretch is performed one time and for both sides of the body where applicable.

[edit] Upper Body

  • Bench Press - 12 reps, 2 sets, 35lbs. (Results: increased to 45 lbs)
  • Shoulder Press - 12 reps, 2 sets, 12.5 lbs
  • Bicep Curl - 12 reps, 2 sets, 15 lbs.
  • Tricep Extension - 12 reps, 2 sets, 15 lbs.

[edit] Core

  • Plank - 1 minute hold, 2 sets. (Results: 1 minute and 30 second hold for the first set)
  • Bridge - 2 second hold, 12 times for 2 sets.
  • Russian Twist- 24 times, 12 each side for 2 sets.
  • Quadrupeds, 12 each side for 2 sets.

[edit] Lower Body

  • Forward Lunge - 20 times, 10 on each side for 2 sets, body weight
  • Squat - 12 times for 2 sets, body weight

[edit] Flexibility (Cool Down)

  • Seated Hamstring Stretch
  • Standing Quadriceps Stretch
  • Cross Body Shoulder Stretch
  • One Arm Doorway Chest Stretch

Note: At home flexibility program is still being done 3-4 times a week (every other day) with a 30 second hold for each stretch. Each stretch is performed once and on both sides of the body where applicable.

[edit] Session 8

Date of exercise session: Monday, November 2, 2015

Meeting Place and Time: 12:30-1:30pm in Walker Complex (The Zone)

Members who will be attending: (Group 2) Diane Le and Alanna Gaynor

Goal for the session: To demonstrate the new exercises added to the circuit. To correct form as the exercises are being performed.

Warm up: 5 minutes on Bike, Treadmill or the Track.

Workout: We will be incorporating one exercise for each muscle group twice a week in a circuit format. The circuit will last approximately 20 minutes and be repeated twice. A 30 seconds - 1 minute break will be in between each exercise/sets for dissimilar muscle groups or up to a 3 minute break will be in between each exercise/sets for similar muscle groups. (NSCA'S Guidelines)

Cool Down: Flexibility - Each stretch will be held for 30 seconds. Each stretch is performed one time and for both sides of the body where applicable.

[edit] Upper Body

  • Push Ups - 4 reps, 2 sets, body weight (Results: Unable to complete push ups as noted due to injury in the abdominals. Client performed 7 modified push ups instead.)
  • Assisted Chin-ups - 12 reps, 2 sets, body weight (Results: 1st set - resistance level of 10 (~39 lbs.), 2nd set - resistance level of 9 (~44 lbs.))
  • Assisted Triceps Dips - 12 reps, 2 sets, body weight (Results: 1st set - resistance level of 10 (~39 lbs.), 2nd set - resistance level of 9 (~44 lbs.))
  • Shoulder Fly's - 12 reps, 2 sets, 5 lbs (Results: 2nd set - 7.5lbs)

Assisted Triceps Dips

Image:Triceps_assisted_dip.jpg

Begin this exercise by placing your knees on the platform and the hands on the lower bars on the Gravitron machine. Ensure that the back is tall, arms are straight, the chest is out and the head is looking straight ahead. Begin to slowly lower yourself until the upper arm is parallel with the floor. Slowly rise back up to starting position. Repeat this 12 times per circuit.


Assisted Chin-ups

Image:Chin-up_1.jpg Image:Chin-up_2.jpg

Begin this exercise by placing your knees on the platform and holding on to the overhead bars with a closed hand grip with the arms extended above the body. The palms should be facing each other when holding on to the bar. The chest should be pushed out and the head is looking forward. Begin to slowly raise yourself towards the bars until the bars are at eye level, then slowly bring yourself back to starting position. Repeat this 12 times per circuit.

[edit] Core

  • Mountain Climbers – 12 reps, 2 sets, body weight (Results: Unable to complete the core exercises due to client's injury in abdominals.)
  • Flutter Kicks – 12 reps/leg, 2 sets (Results: Unable to complete the core exercises due to client's injury in abdominals.)
  • Partner-assisted Leg raises - 12 reps, 2 sets (Results: Unable to complete the core exercises due to client's injury in abdominals.)

Note: One core exercise (superman) was removed due to time constraints.

[edit] Lower Body

  • Sumo Squats - 12 reps, 2 sets, body weight
  • Side Lunges - 12 reps/leg, 2 sets, body weight

[edit] Flexibility (Cool Down)

  • Seated Hamstring Stretch
  • Standing Quadriceps Stretch
  • Cross Body Shoulder Stretch
  • One Arm Doorway Chest Stretch

Note: At Home Flexibility Program is being done 3-4 times a week (every other day) with a 30 second hold for each stretch. Each exercise is performed once and on both sides of the body where applicable.

  • Cobra stretch and kneel quad stretches were added at the end of the session to help assist with the abdominal muscle soreness.

[edit] Session 9

Date of exercise session: Thursday November 5, 2015

Meeting Place and Time: 1-2pm in Walker Complex (The Zone)

Members who will be attending: (Group 2) Shanna Wilson and Joshua Hepburn

Goal for the session: To introduce and demonstrate new exercises. To correct form on all the exercises that were being performed in the circuit.

Warm up: 5 minutes on Bike, Treadmill or the Track.

Workout: We will be incorporating one exercise for each muscle group twice a week in a circuit format. The circuit will last approximately 20 minutes and be repeated twice. A 30 seconds - 1 minute break will be in between each exercise/sets for dissimilar muscle groups or up to a 3 minute break will be in between each exercise/sets for similar muscle groups. (NSCA'S Guidelines)

Cool Down: Flexibility - Each stretch will be held for 30 seconds. Each stretch is performed one time and for both sides of the body where applicable.

[edit] Upper Body

  • Bicep Curl – 12 reps, 2 sets, 15 lbs. (Focus on a slower more controlled movement to increase intensity).
  • Front Dumbbell Raises - 12 reps per arm, 2 sets, 7.5 lbs. in each hand
  • Dumbbell Bench Press - 12 reps, 2 sets, 20 lbs. in each hand
  • One-handed Triceps Extension - 12 reps per arm, 2 sets, 7.5 lbs. in each hand

Front Dumbbell Raises

Image:Front_dumbbell_raises.jpg

Begin this exercise by standing up straight with feet shoulder width apart. With each hand, grab a dumbbell and grip them so that your palms are facing downward. For the upward movement, lift the dumbbell in front of your body until it is parallel with the floor. Make sure the arm has a slight bend. Move the dumbbell back down and repeat this with the other hand. Perform this exercise 12 times per circuit.


Dumbbell Bench Press

Image:Dumbbell_bench_press.jpg

Begin this exercise by having dumbbells in your hands. Have the palms facing each other and the dumbbells resting on top of your thighs. Lie onto the incline bench and maintain the following onto to the floor: both feet on the ground, back of the head, upper and lower back, shoulders, and buttocks. Lift the dumbbells off your thighs and place them above the chest, shoulder width apart. Have the palms facing outwards. For the downward movement, slowly bring the dumbbells down by bending the elbows to a 90 degree angle. For the upward movement, extend the elbows until there is a slight bend. Repeat this exercise 12 times per circuit.


1 Handed Triceps Extension

Image:1_handed_triceps_extension.jpg

Begin this exercise with feet shoulder-width apart with a slight bend in the knees. Have the chest pushed out and the head looking straight ahead. Hold a dumbbell in one hand and raise the weight above your head. The weight will be lowered at the elbow joint behind the head until the forearms are about parallel with the floor. Then raise the weights back to the starting position. Repeat this exercise with the other hand. Perform this exercise 12 times per circuit.

[edit] Core

  • Plank - 1 minute hold, 2 sets.

Note: The intensity of the plank will be increased this week as we will add an arm raise.

  • Quadrupeds, 12 each side for 2 sets.
  • One Leg Glute Bridge - 12 reps per leg, 2 sets, body weight


One Leg Glute Bridge

Image:One_leg_bridge_raise.png


Start the exercise lying supine with the feet flat on the ground and shoulder width apart, knees flexed at 90 degrees and the arms lying flat on either side of your body. Raise one leg off the floor so that it is in line with your body. Squeeze your abdominal muscles and the glutes together. Slowly lift your body off the ground until the trunk, thighs and knees are in align. Hold for about 2 seconds. Slowly lower the body to the ground and relax the abdominals and glutes. Repeat this exercise on your other leg. Perform this exercise 12 times per circuit.

Note: One core exercise (Russian twists) was removed due to time constraints.

[edit] Lower Body

  • Forward Lunge - With 5 lbs. dumbbells on each side, 10 lunges per leg for 2 sets. (Results: 3 lbs. on each side)
  • Squat - With a 10 lb. kettle bell or medicine ball 12 times for 2 sets.

[edit] Flexibility (Cool Down)

  • Seated Hamstring Stretch
  • Standing Quadriceps Stretch
  • Cross Body Shoulder Stretch
  • One Arm Doorway Chest Stretch

Note: At home flexibility program is still being done 3-4 times a week (every other day) with a 30 second hold for each stretch. Each exercise is performed one time and on both sides of the body where applicable.

[edit] Session 10

Date of exercise session: Monday, November 9, 2015

Meeting Place and Time: 12:30-1:30pm in Walker Complex (The Zone)

Members who will be attending: (Group 2) Diane Le and Alanna Gaynor

Goal for the session: To introduce and demonstrate new exercises. To correct form as the exercises are being performed. To motivate the client throughout the work out.

Warm up: 5 minutes on Bike, Treadmill or the Track.

Workout: We will be incorporating one exercise for each muscle group twice a week in a circuit format. The circuit will last approximately 20 minutes and be repeated twice. A 30 seconds - 1 minute break will be in between each exercise/sets for dissimilar muscle groups or up to a 3 minute break will be in between each exercise/sets for similar muscle groups. (NSCA'S Guidelines)

Cool Down: Flexibility - Each stretch will be held for 30 seconds. Each stretch is performed one time and for both sides of the body where applicable.

[edit] Upper Body

  • Push Ups - 4 reps, 2 sets, body weight
  • Assisted Chin-ups - 12 reps, 2 sets, body weight, resistance of level 9 (~44 lbs.)
  • Assisted Triceps Dips - 12 reps, 2 sets, body weight, resistance of level 9 (~44 lbs.)
  • Lateral Raises - 12 reps, 2 sets, 5 lbs. (Results: 12 reps, 5 lbs. on 1st set. 12 reps, 7.5 lbs on 2nd set)

Lateral Raises

Image:lateral_raises.jpeg

To begin this exercise, stand up straight with feet shoulder width apart. Have a dumbbell in each hand with the palms facing towards the trunk. Raise the dumbbells with a slight bend in your elbow until your arms reach parallel with the floor. Lower the dumbbells down so that they are beside your body again. Repeat this exercise 12 times per circuit.

[edit] Core

  • Swiss Ball Jackknife - 12 reps, 2 sets, body weight (Results: Mountain Climbers - 12 reps, 2 sets, body weight)
  • Ankle Touches - 12 reps, 2 sets, body weight
  • Partner-assisted Leg raises - 12 reps, 2 sets, body weight


Swiss Ball Jackknife

Image:Swissballjackknife.jpg

Get into the push up position so that your shins lie comfortably on the stability ball. Bring your legs forward so that the ball is brought towards the chest. Bring the ball back out until you are back in the push up position. Repeat this exercise 12 times per circuit.

NOTE: Client was not able to perform the Swiss Ball Jackknife exercise. Thus, we went back to having the client work on the Mountain Climbers exercise

Ankle Touches

Image:Ankle touches 2.jpg

Begin the exercise by lying on your back with knees flexed at about 90 degrees and the arms extended at either side of the body. Starting with the left arm, reach for the heel of the left foot and return to the starting position. Repeat this motion with the right side of the body. This is considered to be one repetition. Repeat this 12 times per circuit.

[edit] Lower Body

  • Sumo Squats - 12 reps, 2 sets, 10 lbs. kettle bell or medicine ball
  • Side Lunges - 12 reps/leg, 2 sets, 5lbs in each hand

Note: Weights have been added to challenge the client.

[edit] Flexibility (Cool Down)

  • Seated Hamstring Stretch
  • Standing Quadriceps Stretch
  • Cross Body Shoulder Stretch
  • One Arm Doorway Chest Stretch

Note: At Home Flexibility Program is being done 3-4 times a week (every other day) with a 30 second hold for each stretch. Each stretch is performed once and on both sides of the body where applicable.

[edit] Session 11

Date of exercise session: Thursday November 12, 2015

Meeting Place and Time: 1-2pm in Walker Complex (The Zone)

Members who will be attending: (Group 2) Shanna Wilson and Joshua Hepburn

Goal: To correct form as the exercises are being performed. To motivate the client throughout the workout. Lastly, to make sure our client understands how to do all of the exercises correctly without our instructions.

Warm up: 5 minutes on Bike, Treadmill or the Track.

Workout: We will be incorporating one exercise for each muscle group twice a week in a circuit format. The circuit will last approximately 20 minutes and be repeated twice. A 30 seconds - 1 minute break will be in between each exercise/sets for dissimilar muscle groups or up to a 3 minute break will be in between each exercise/sets for similar muscle groups. (NSCA'S Guidelines)

Cool Down: Flexibility - Each stretch will be held for 30 seconds. Each stretch is performed one time and for both sides of the body where applicable.

[edit] Upper Body

  • Bicep Curl – 12 reps, 2 sets, 15 lbs. (Focus on a slower more controlled movement to increase intensity).
  • Front Dumbbell Raises - 12 reps, 2 sets, 7.5 lbs.
  • Dumbbell Bench Press - 12 reps (each side), 2 sets, 20 lbs in each hand.
  • One-handed Tricep Extension - 12 reps (each side), 2 sets, 7.5 lbs.

[edit] Core

  • Plank - 1 minute hold, 2 sets.

Note: The intensity of the plank will be increased this week as we will add an arm raise.

  • Quadrupeds - 12 each side for 2 sets.
  • One Leg Glute Bridge - 30 second hold, 2 sets

[edit] Lower Body

  • Forward Lunge - With 3 lbs. dumbbells on each side, 12 lunges per leg for 2 sets.
  • Squat - with a 10 lbs medicine ball 12 times for 2 sets.

[edit] Flexibility (Cool Down)

  • Seated Hamstring Stretch
  • Standing Quadriceps Stretch
  • Cross Body Shoulder Stretch
  • One Arm Doorway Chest Stretch

Hold each stretch for 30 seconds.

Note: At home flexibility program is still being done 3-4 times a week (every other day) with a 30 second hold for each stretch. Each stretch is performed one time and on both sides of the body where applicable.

[edit] Session 12

Date of exercise session: Monday, November 16, 2015

Meeting Place and Time: 12:30-1:30pm in Walker Complex (The Zone)

Members who will be attending: (Group 2) Diane Le and Alanna Gaynor

Goal for the session: To correct form as the exercises are being performed. To motivate the client throughout the workout. Lastly, to make sure our client understands how to do all of the exercises correctly without our instructions.

Warm up: 5 minutes on Bike, Treadmill or the Track.

Workout: We will be incorporating one exercise for each muscle group twice a week in a circuit format. The circuit will last approximately 20 minutes and be repeated twice. A 30 seconds - 1 minute break will be in between each exercise/sets for dissimilar muscle groups or up to a 3 minute break will be in between each exercise/sets for similar muscle groups. (NSCA'S Guidelines)

Cool Down: Flexibility - Each stretch will be held for 30 seconds. Each stretch is performed one time and for both sides of the body where applicable.

[edit] Upper Body

  • Push Ups - 4 reps, 2 sets, body weight
  • Assisted Chin-ups - 12 reps, 2 sets, body weight, resistance level 9
  • Assisted Triceps Dips - 12 reps, 2 sets, body weight, resistance level 9 (Results: 1st set - resistance level 9 (~44 lbs.), 2nd set - resistance level 8 (~50 lbs.))
  • Lateral Raises - 12 reps, 2 sets, 7.5 lbs in each hand

[edit] Core

  • Swiss Ball Jackknife - 12 reps, 2 sets, body weight (Results: Mountain Climbers - 12 reps, 2 sets, body weight)
  • Ankle Touches - 12 reps, 2 sets, body weight
  • Partner-assisted Leg raises - 12 reps, 2 sets, body weight

[edit] Lower Body

  • Sumo Squats - 12 reps, 2 sets, 10 lbs. kettle bell or medicine ball
  • Side Lunges - 12 reps/leg, 2 sets, 5lbs in each hand

[edit] Flexibility (Cool Down)

  • Seated Hamstring Stretch
  • Standing Quadriceps Stretch
  • Cross Body Shoulder Stretch
  • One Arm Doorway Chest Stretch

Note: At Home Flexibility Program is being done 3-4 times a week (every other day) with a 30 second hold for each stretch. Each stretch will be performed one time and on both sides of the body where applicable.

[edit] Post-Assessment Tests

  • Date: November 19th, 2015
  • Time: 1:00PM-2:00PM
  • Place: The Zone
  • Members: (Group 2) Shanna Wilson, Joshua Hepburn & Diane Le
  • Goal: To see improvement in all post assessment tests after the 6 week exercise program. As well as for our client to have accomplished our smart goals as well as her own personal goals.

[edit] Flexibility

Sit & Reach Test

  • Results:
    • Trial 1 = 16.6 inches
    • Trial 2 = 17.8 inches
  • Category: 70th percentile

Image:sitandreach2.png

NOTE: The zero mark was set at 15 inches at the heel of the client's feet. The highest measurement was used for the score.

Results: Our client moved from the 60th to the 70th percentile (IMPROVEMENT).

Back Scratch Test

  • Results:
    • Right arm = 2.36 inches overlap
    • Left arm = 2.0 inches overlap
      • Category: Above average (>1.5 inches)

Image:Back Scratch Test2.png

NOTE: Was allowed to use the 60 years and older data for this test

Results: Our client remained in the above average category (>1.5 inches).

[edit] Balance

Star Excursion Balance Test (SEBT)

  • Leg measurements (from anterior superior iliac spine to medial malleolus)
    • Right: 94cm
    • Left: 96cm
  • Results:

Image:SEBT2L.png

Image:SEBTNorms.png

Results: Our client improved in all 8 directions of the SEBT when compared to her initial assessment results. Therefore, our client improved her dynamic postural control in all directions.

[edit] Muscular Endurance

One Minute Sit Up Test

  • Results:
    • Sit ups = 57
      • Category: Excellent

Image:Sit_Ups.png


One Minute Push Up Test

  • Results:
    • Push ups = 11
      • Category: Average

Image:Push_ups3.png

Results: Our client remained in the excellent category for the one minute sit up test. Our client performed 43 sit ups in her initial assessment and 57 sit ups in her post assessment. That is a 14 sit up increase all within a one minute time frame (IMPROVEMENT). Our client went from poor to average in the push up category. Our client was able to perform 11 standard push ups compared to 0 during her initial assessment (IMPROVEMENT).

[edit] Muscular Strength

10-Rep Maximum Bench Press

  • Results:
    • Load: 55lbs
      • estimated 1RM (75 lbs)/body weight (177 lbs) = 0.42
      • Category: 90th percentile

Image:Benchpress2.png

NOTE: Due to our client’s scoliosis, the bench press was performed on an incline bench for comfort.


10-Rep Maximum Leg Press

  • Results:
    • Load: 260lbs
      • Estimated 1RM (340lbs)/body weight (177lbs) = 1.92
      • Category: over 90th percentile

Image:Leg_Press2.png

Results: Our client improved on both her bench press and leg press over the 6 week exercise program. Our client could lift 20 lbs.more (55lbs.) compared to her initial assessment (35lbs.). This took our client from the 30th to the 90th percentile. Our client also lifted 40 lbs. more on her leg press (220-260 lbs). Our client remained in the 90th percentile.

[edit] Cardiovascular

Astrand-Rhyming Test

  • Results:
    • Watts = 100W
    • Estimated VO2max (L/min) (found on table 11.16): 2.8L/min
    • Age Correction Factor (found on table 11.17): 0.72
    • Correct for age: 3.3 L/min*0.72 = 2.016 L/min
    • Convert to relative VO2max by multiplying by 1000 and dividing by weight (kg):
    • (2.016 L/min • 1000)/80.28kg= (2016mL/min)/80.28kg
      • Relative VO2 max. = 25.11 ml/kg/min
      • Category: Good

Image:Astrand2.0.png

Final Results: Our client went from good average (29.7 ml/kg/min) to good (25.11 ml/kg/min). Therefore, a slight decrease in her VO2max was found. This may be due to the fact the her exercise program is more focused on resistance training. Previously, our client only performed cardiovascular endurance exercise every day. Now, she substitutes cardiovascular exercise with resistance training 2 times a week.

[edit] Program Goals

All 3 smart goals were met. Our client improved her sit and reach score by one inch in 6 weeks. This was our first smart goal. Next, our client improved her bench press by 20 lbs (55 lbs.). As a result, our client moved from the 30th - 90th percentile. Our goal was for our client to lift 10 more lbs. compared to her initial assessment (35 lbs.) Therefore, our second smart goal was met. Our third goal was for our client to perform 3 standard push ups. Our client performed 11. Therefore, our third smart goal was met. Overall, our client improved on 7/8 of the final assessments.

[edit] Summary Chart

Image:Upper_body3.png


Image:Lower_body2.png


Image:Core_and_back.png


Image:Flexibility.png

[edit] Client Handout

We have given our client a workout booklet. The booklet contains all the exercises that were performed throughout the program. Every exercise has a picture and a written instruction on how to perform them. We have also included a summary of her progress throughout the program so that she is able to continue without us.

Media:Workout_Booklet1.pdf

[edit] Concerns for Confidential Group Evaluation

All confidential group evaluations were submitted.

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