Group 3

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Contents

[edit] Group Members

Breanna Ling

Brittany Mels

Colin Fellows

Matt Browne

Anna Massalis


[edit] Initial Consultation

Date: Friday, September 18th / 2015

Time: 12:00pm - 1:00pm

Location: Lower seating level in Welch Hall

Members who attended: Anna, Colin, Breanna

Goal: The Goal of the initial consultation is to gather information of our client and gauge how we can approach a program which can ultimately benefit her needs and goals. Therefore, we have added questions regarding EB's background, her lifestyle, her schedule, and her health conditions.


Questions Asked:

1. Now that you know our names is there a certain name or way you would like us to address you by?

2. What is your occupation?

3. What is your availability like? Which days and times would work best for you to meet with us to complete your program?

4. What would be the best way for us to contact you (i.e. email, phone, text etc.)?

5. Is there any time in this term that you will be away that we should be aware of? (i.e vacation, conference etc.)

6. Set up a action plan for if our client needs to cancel last minute! Who will she contact and how.

7. What has motivated you to partake in this exercise program?

8. What are your goals and expectations for the program? And how would you like to approach this program?

9. Complete the PAR-Q

10. What is your past experience with physical activity? What are some things that you enjoy doing and dislike doing in this type of environment? (i.e things you are uncomfortable doing at the gym or not up to trying)

11. What is your general health background? Are there any injuries you have previously sustained or functional limitations or impairments that we should be aware of? If so what are they. (Only needed if PAR-Q does not already answer this)

12. Do you have any major health concerns that we should be aware of? (i.e fainting issues, cardiovascular issues, etc.)

13. What is your age and weight?

14. Is there anything you have trouble doing either at home or in your job?

15. How frequently would you say that you are physically active in a week and what does this activity include?

16. When working out do you prefer a group setting or partner setting?

17. What are your expectations of us?

18. Do you have any further questions for us?

[edit] Initial Fitness Assessment

Date: Tuesday, September 29th / 2015

Time: 12:00pm - 1:00pm

Location: Walker Complex Benches

Members who attended: Brittany, Colin, Breanna

Goal: The Goal of the initial assessment is to test and measure our client's fitness capabilities. The following tests will provide insight regarding how we can approach a program to ensure development, progression, and satisfaction. By testing balance, flexibility, cardio, strength, and muscle endurance, we now have a foundation of information which we can build from to initiate our program.


Note. The results of each test will be compared to the normative data of females in a similar age group to EB. If there is no normative data found for a test; the performance data can be utilized as a progression measurement when comparing the initial assessment data to the final assessment data. This will monitor performance over time.


1. Balance Test - Star Excursion Test

Results:

Left Leg= Anterior: 32.5 inches, Right: 33 inches, Posterior: 36 inches, Left: 29 inches

Right Leg= Anterior: 33.25 inches, Right: 24.5 inches, Posterior: 30 inches, Left: 33.5 inches


2. Flexibility Test - YMCA Sit and Reach Test

Results: 15 inches (In the "Average" category of normative data)


3. Muscle Strength: Muscle Grip Strength Test

Results:

Left arm: 17 kg (In the "Weak" category of normative data)

Right arm: 23 kg (In the "Normal" category of normative data)


4. Muscle Endurance: Number of Push Ups in a Minute Test

Results: 47 push-ups in 1 minute (In the 90th percentile of normative data)


5. Muscle Endurance: Plank until Exhaustion Test'

Results: 1.35 minutes


6. Muscle Endurance: Number of Squats in a Minute Test

Results: 36 squats in 1 minutes (In the 90th percentile of normative data)


7. Cardio: Twelve Minute Run Test

Results: 1900m in 12 minutes

VO2max = 39.62 ml . kg-1 . min-1 (In the 80th percentile of normative data)

VO2 Max Equation VO2max = (0.0268 X D) - 11.3

D= Distance

[edit] SMART Goals

Muscle Strength Increase

Goal 1: Upper Body

Our goal over the next 6-8 weeks is to improve our clients overall upper body strength. By the end of this time, we plan to see progression in her left arm strength which will ultimately move her strength measure from the “weak category” to the “normal category”. This improvement can be measured having our client perform the grip strength test once again at the end of the 6 weeks. The test score from the initial assessment will be compared with the test score from the termination of the program. This will allow us to monitor observable strength progression. We will achieve this goal by incorporating a variety of upper body muscle strength exercises using free weights, body weight, and machines each session. With these various exercises our client will do 3 sets of each exercise with repetitions ranging from 6-8 at a heavier weight. This will aim the focus towards muscle strength increase specifically.


Muscle Endurance Increase

Goal 2: Lower Body

Our goal over the next 6-8 weeks is to increase our client’s lower body muscle endurance. By the end of 6 weeks in our program, we plan to see an approximate increase by 10-repetitions for her “squats per-minute” results. We will achieve this by incorporating a wide variety of lower body exercises which will focus on all muscles of the legs each session. This will be done through body weight, free weight and machine exercises. These exercises will be done primarily with 3 sets and 12-15 repetitions at a lower weight or greater than 12-15 repetitions with no weight. Progression will be observed by comparing the results of the Squat Test from the initial assessment to the results of the final assessment. Therefore, we will be able to measure our client’s strength scores and monitor her progression throughout the program.


Goal 3: Core

Our goal is to increase our clients overall core endurance by the end of 6-8 weeks. Each session we will use a variety of core endurance exercises including (but not limited to): mountain climbers, plank variations, and weighted core movements. We plan to track her core endurance improvement by having her complete a “plank until exhaustion” test every 2 sessions. This dosage is important because it will allow us to monitor our client’s progression by comparing her updated results to the initial results from the first assessment. This will provide observable improvement for our client to keep track of during the course of the program.


Goal 4: Flexibility

Our goal is to increase our client’s “sit and reach” test score by the end of 6-8 weeks. This will be accomplished by designating the last 5-10 minutes of each session to static stretching for both lower body and upper body. The main focus of stretching will be around muscles heavily used within our workout for that particular session. We will measure progression by having her take the sit and reach test once again at the end of the 6 weeks. This will allow us to observe flexibility progression by comparing the test score from the initial assessment to the test score at the end of the program.

Note: Our client participates in two spin classes per week, along with three cardio kickboxing classes per week. Therefore our aim for our client does not include specific cardiovascular goals.

[edit] Workout #1

Date: Thursday, October 8th / 2015

Time: 12:00pm - 1:00pm

Members who attended: Brittany, Matt

Location: The Zone Gym

Goal: It is important for our client to become familiar with a variety of exercises that can be used to improve strength performance. This includes exercises that specifically target the lower body, the core, and the upper body. Our goal is also to ensure that our client feels comfortable doing these exercises and enjoys the workout as a whole.

Note. The majority of the workout will be completed in the track area.

Equipment Needed:

- Box

- Hand weights (10 lbs, 12 lbs, 15lbs)

- Mat

- Medicine ball (12lbs)

- 25lb bar

- Stability Ball


[edit] Warm-Up:

- Down the stairs and back up

- Down the stairs and back up skipping every other step

- Half the length of the track butt kicks

- Alternate to high knees for the second half

- Pick the daisies (5 stretches per leg)

Image:0_pick_daisies.jpg


- Inch worm (duration of 30 seconds)

Image:Inch_worm.jpg


- Dynamic quad stretch with a step (5 stretches per leg)

Image:Dynamic_quad.jpg


- 10 air squats

Image:Pulse_squat.jpg


- 10 push-ups

Image:Push_up.jpg


- 10 burpees

Image:Burpee.jpg


[edit] Lower Body:

5 minute AMRAP (As Many Reps As Possible):

During this exercise there will be a 5 minute run time and the individual must complete as many rounds as they can until the time runs out.


1) Wall-sit

-This position is held for 20 seconds

Image:Wall_sit.jpg


2) Squat pulses

-10 squat pulses are completed

Image:Pulse_squat.jpg


Three Rounds

Complete the following exercises with reps listed for three sets consecutively:


1) Bulgarian Split Squat

-This squat is completed while holding 15lb weights

-10 repetitions are completed per leg

Image:Split-squat.jpg


2) Hamstring Ball Curls

-10 repetitions of this movement are completed


Image:Stability-Ball-Hamstring-Curl.jpg


Two Rounds

Complete the following exercise twice (2 Sets):

Step-ups with a squat

-10 step-ups are completed per leg

Image:Step Up Squat.jpg

[edit] Core Exercises:

Complete the following exercises consecutively without rest


Leg throw-downs

-This exercise is completed for 20 seconds

Image:Leg Throw Down.png


Elbow to Hand Plank

-This position is held for 20 seconds

Image:Elbow to Hand Plank.jpg


Russian Twists with Medicine Ball

-Completed for duration of 20 seconds

Image:Russian twist medicine ball.jpg


Elbow plank-alternating punches

-Completed for duration of 20 seconds

Image:0_plank_punch.jpg

[edit] Upper Body

Complete each set of exercises in sequence:

Note. Rest for 30-60 seconds and repeat for 3 rounds/sets.


Tricep Dips (on a box)

-10 repetitions are completed

Image:TricepDip.jpg


Strict Shoulder Press

-Shoulder press is completed with a 25lb barbell

-10 repetitions are completed

Image:Barbell-push-press.jpg


Bicep Curls

-Biceps curls are completed with 12lb dumbbells

-10 repetitions are completed

Image:Bicep Curls.jpg

[edit] Stretch/Cool Down

Holding each stretch for 30 seconds (each side)


-Standing Quad stretch

Image:1_quad_stretch.jpg


-Standing Hamstring stretch

Image:Standing Hamstring Stretch.jpg


-Figure four glute stretch

Image:1_figure_four.jpg


-Samson stretch

Image:1_samson.jpg


-Shoulder stretch against the wall

Image:0_shoulder_stretch.jpg


-Tricep stretch behind the head

Image:0_triceps_stretch.jpg


-Cobra stretch

Image:0_cobra_stretch.jpg

[edit] Workout #2

Date: Thursday, October 15th / 2015

Time: 12:00pm - 1:00pm

Members who attended: Colin, Anna

Location: The Zone Gym

Goal: The goal of this workout is to continue to develop muscle strength for the entire body. This workout features new exercises for the legs, core, and upper body muscle groups. This is important because it allows EB to target new muscle groups and continue to strength the body as a whole. Furthermore, the combination of different exercises can work as agonist and antagonist movements in order to manufacture muscle balance. An example of this is completing the Bench Press followed by a Seated Row in order to work anterior muscle groups and posterior muscle groups in unison.


[edit] Warm-up

-Down the stairs and back up

-Down the stairs and back up skipping every other step

-Half the length of the track butt kicks

-Alternate to high knees for the second half

-Pick the daisies (5 per leg)

-Inch worm (30 seconds)

-Dynamic quad stretch with a step (5 per leg)

-10 air squats

-10 push-ups

-10 burpees

[edit] Legs

Leg Press on Machine:

-10 repetitions are completed for 3 sets

-The weight on the machine is set to 80lbs


Image:Leg Press Machine.jpg



Thigh Abductor Machine:

-10 repetitions are completed for 3 sets

-The weight on the machine is set to 70lbs

Image:Leg Abductor.png


Thigh Adductor Machine:

-10 repetitions are completed for 3 sets

-The weight on the machine is set to 50lbs

Image:Leg Adductor.png

[edit] Core

Side Plank:

-The side plank is held for 30 seconds

-This is completed 3 sets for each side

Image:Side Plank.jpg



Reverse Crunches:

-10 repetitions are completed for 3 sets

Image:Reverse Crunch.jpg

[edit] Upper Body

Bench Press (on the Smith Machine):

–10 repetitions are completed for 3 Sets

-The weight used for the bench press is 50lbs

Image:Bench Press.jpg


Seated Rows:

-10 repetitions are completed for 3 sets

-The weight on the machine is set to 50lbs

Image:Seated Cable Row.gif

[edit] Cool Down

Holding each stretch for 20-30 seconds (each side)

-Standing Quad stretch

-Standing Hamstring stretch

-Figure four glute stretch

-Samson stretch

-Shoulder stretch against the wall

-Tricep stretch behind the head

-Cobra stretch

[edit] Workout #3

Date: Thursday, October 22nd / 2015

Time: 12:00pm - 1:00pm

Members who attended: Britt, Colin

Location: The Zone Gym

Goal: The goal for this workout is to engage the client in a full body circuit, with the hopes that it will provide her was a variety of different exercises and an interesting change in pace compared to previous workouts. We are using the circuit as a time efficient method to target the lower body, core, and upper body.

Equipment Needed:

- Box

- Hand weights (8 lbs, 10 lbs, 12 lbs)

- Mat

- Medicine ball (12lbs)


Note. This session will be completed in the track area.


[edit] Warm-Up

- Jog around the track at a pace where a conversation can be kept (2 times)

- High knees around half the track

- Butt kicks around half the track

- Super Mario jumps (5 per leg)

- Pick the daises (5 per leg)

- Tin mans (5 per leg)

- Summo lunges (8 total)

- Dynamic quad stretch (5 per leg)

- 10 jump squats


[edit] Circuit

Each exercise should be completed using the weights and repetitions listed. After completion of each individual exercise provide the client with a 10 second break before moving on to the next task. Once the client has finished the entire circuit once, provide her with a two-minute break before having her do it a second time.



1) Wall Sit with a Medicine Ball Chest Press:

- 8 chest press repetitions are completed in the wall sit position

- The medicine ball is 12lbs

Image:Wall-sit medicine ball.jpg


2) Dead Bug Core Exercise:

- 12 repetitions are completed

-(one repetition is the completion of both the left side and right side during the exercise)

Image:Dead bug.jpg


3) Bear Crawl with a Row and Triceps Extension:

- 10 repetitions per arm

- 12 lbs dumbbells are used

Image:Bear crawl .jpg


4) Box Step Ups with Dumbbells:

- 12 repetitions per leg

- 15 lbs dumbbells are used

Image:Step ups .jpg


5) Dumbbell Side Lateral Raises

- 8 repetitions per arm

- 10 lbs dumbbells are used

Image:Side lat raises.jpg


Note. On the second time through the circiut have the client perform the "Plank Till Exhaustion" test and time her. This will help with tracking her overall core improvements throughout the six weeks.

[edit] Cool Down

- Walk 1 lap of the track


Holding each stretch for 20-30 seconds (each side)

- Standing Quad stretch

- Standing Hamstring stretch

- Figure four glute stretch

- Samson stretch

- Shoulder stretch against the wall

- Tricep stretch behind the head

- Cobra stretch

[edit] Workout #4

Date: Friday, October 23th / 2015

Time: 12:00pm - 1:00pm

Members who attended: Anna, Matt

Location: The Zone Gym

Goal: The goal for this session is to incorporate new exercises into our program by utilizing free weights. Our goal is to complete a full body workout consisting of muscular endurance for the lower body and core; while targeting muscular strength for the upper body.

Note. The majority of the workout will be completed in the track area.

Equipment Needed:

- Hand weights (10 lbs, 12.5 lbs, 15lbs)

- Mat

- Stability Ball

- Bosu ball


[edit] Warm-Up:

- Down the stairs and back up

- Down the stairs and back up skipping every other step

- Half the length of the track butt kicks

- Alternate to high knees for the second half

- Pick the daisies (5 per leg)

- Inch worm (30 seconds)

- Dynamic quad stretch with a step (5 per leg)

- 10 air squats

- 10 push-ups


[edit] Lower Body:

Each exercise will completed for 3 sets before moving on to the next exercise. The rest dosage is 30-60 seconds between each set of each exercise.


1) Stability Ball Inner Thigh Squeeze:

-15 repetitions for 3 sets

Image:1_exercise.jpg




2) Squat Jumps:

-15 repetitions for 3 sets

Image:2_exercise.jpg



3) Deadlift on Bosu Ball:

-Deadlifts are performed using 15lbs dumbbells

-This exercise is completed for 15 repetitions in 3 sets.

Image:3_exercise.jpg


[edit] Core Exercises:

The following exercises are completed in combination for 3 rounds. The rest dosage between exercise is 10 seconds of rest. The rest dosage between rounds is 1 minute.


Leg Lifts:

-Completed for duration of 20 seconds

Image:4_exercise.jpg



Mountain Climbers:

-Completed for duration of 20 seconds

Image:5_exercise.jpg




Superman:

-Completed for 12 repetitions

-Each repetition is held for 2 seconds

Image:6_exercise.jpg


[edit] Upper Body

Complete each set of exercises in sequence:

Note: The rest dosage is 30-60 seconds between each set and each exercise.


Push-up with Row (Alternating Arms):

-10 lbs dumbbells are used

-8 repetitions are completed for 3 sets

Image:7_exercise.jpg



Pec Fly with Dumbbells:

-12.5 dumbbells are used

-8 repetitions for 3 sets

Image:8_exercise.jpg



Bicep curl with Overhead Shoulder press:

- 10 lbs dumbbells are used

- 8 repetitions for 3 sets

Image:9_exercise.jpg



Behind the Head Tricep Extensions:

-15 lbs dumbbells are used

-8 repetitions for 3 sets

Image:10_exercise.jpg


[edit] Stretch/Cool Down

Holding each stretch for 30 seconds (each side)


-Standing Quad stretch

-Standing Hamstring stretch

-Figure four glute stretch

-Samson stretch

-Shoulder stretch against the wall

-Tricep stretch behind the head

-Cobra stretch

[edit] Workout #5

Date: Tuesday, November 3rd / 2015

Time: 12:00pm - 1:00pm

Members who attended: Breanna, Britt

Location: The Zone Gym


[edit] Warm-Up

-1 lap of the track

-Stationary high knees (30seconds)

-Stationary butt kicks (30 seconds)

-Frankenstein kicks (5 per leg)

-10 jump squats

-10 burpee pushups

-10 sit-ups


[edit] Circuit Exercises

Reverse lunges:

-12 repetitions per leg


Side lunges:

-12 repetitions per leg


Deadlifts with hand weights:

-20 lbs dumbells are used

-20 repetitions

Repeat this sequence 3X (rest of 30 seconds at the end of each completion of a round)



Chest press with free weights:

-(lying on back on the mat)

-using 15 lbs dumbbells

-10 repetitions


Pushups:

-10 repetitions

Repeat this sequence 3X (30 second rest between rounds)


Standing bent over row:

-15 lbs dumbbells are used

-8 repetitions


Plank rows:

-15 lbs hand weights

-8 repetitions per side

Repeat this sequence 3X (30 second rest between rounds)


[edit] TABATA:

-(20 seconds of work, 10 seconds of rest – 6 rounds)


Alternating knee to elbow plank (TABATA)

-2 minute rest in between exercises


Stability ball plank (TABATA)


[edit] Cool Down

-(Stretches held for 30 seconds)

-Pectoral muscle stretch against the wall

-Hamstring stretch with band lying on back

-Elbow to instep

-Knee to chest lying on back glute stretch

-Back bend on stability ball

[edit] Workout #6

Date: Friday, November 6th / 2015

Time: 12:00pm - 1:00pm

Members who attended: Anna, Matt

Location: The Zone Gym

Goal: The goal for this session is to utilize a circuit to target the lower body, core, and upper body. The circuit is an important method for targeting each muscle group in an efficient timeframe. We selected exercises which incorporate multi-joint movements which will allow our client to target more muscle groups in less required time.


Equipment Needed:

- Bosu

- Kettle-ball

- Mat

- Resistance Band

-15 lb hand weights


[edit] Warm-Up

- Jog around the track at a pace where a conversation can be kept (2 times)

- Stationary high knees - 30 seconds

- Stationary butt kicks - 30 seconds

- Tin mans (5 per leg)

- Summo lunges (8 total)

- Dynamic quad stretch (5 per leg)

-10 jump squats

-10 push ups


[edit] Circuit

Each exercise should be completed in 30 second intervals. After completion of each individual exercise, provide the client with a 10 second break before moving on to the next task. Once the client has finished the entire circuit once, provide her with a two minute break before having her do it a second and third time through.


1) Bear Crawl with a Row and Triceps Extension:

- 10 repetitions are completed

- 12 lbs dumbbells are used



2) Bird Dog:

- 12 repetitions are completed

Image:Bird Dog.jpg



3) Squat with a Kettle Ball Swing:

- 15 repetitions are completed

Image:Squat with kettle bell swing .jpg



4) Push-up on Bosu Ball:

-15 repetitions are completed

Image:Bosu push up .jpg



5) Resistance Band Side Steps:

- 10 repetitions for each leg

Image:Side steps .jpg



6_ Bosu Toe Taps:

- Complete activity for 45 seconds

Image:Bosu toe taps .jpg


On the third time through have the client perform the "Plank Till Exhaustion" test and time her. This will help with tracking her overall core improvements throughout the six weeks.

[edit] Cool Down

- Walk 1 lap of the track


Holding each stretch for 20-30 seconds (each side)

- Standing Quad stretch

- Standing Hamstring stretch

- Figure four glute stretch

- Samson stretch

- Shoulder stretch against the wall

- Tricep stretch behind the head

- Cobra stretch

[edit] Workout #7

Date: Tuesday, November 9th / 2015

Time: 12:00pm - 1:00pm

Members who attended: Britt, Breanne

Location: The Zone Gym

Goal: Our goal for this session is to provide our client with a tough full body workout that challenges her abilities to her fullest potential. In doing that, the focus will be on lower body muscle endurance and upper body muscle strength while incorporating some cardio, as well as some challenging core exercises.

Equipment Needed:

- Barbell (25lb, 35lb)

- Hand weights (12lbs, 15lbs, 20lbs)

- Mat

- Resistance Band


[edit] Warm-Up

- High knees moving sideways (right leg leading then left leg leading for one length of the track)

- Frog walk (half length of the track)

- Bear crawl (half length of the track)

- Inch worm (5 times)

- Summo lunges (8 total)

- 10 pass throughs with resistance band

-10 push ups


[edit] Ladder

Between each ladder set 1 minute rest.


(1 round) - Complete this exercise one time:

Plank hold on the box:

- Position is held for 1 minute

Image:Hand Stand Hold.jpg



(2 rounds) - Complete all of these exercises 2 times:

Burpee push-ups (with handweights):

- 15 repetitions

- 20 lbs dumbbells are used


Bicep curl with overhead shoulder press:

- 10 repetitions

- 12 lbs dumbbells are used


Reverse lunges with back loaded barbell:

- 10 repetitions per leg

- 35 lbs barbell is used

Image:Reverse Lunge.jpg



(3 rounds) - Go through all of these exercises 3 times:

Front loaded squats with hand weights:

- 15 repetitions

- 12 lbs dumbbells are used

Image:Front Squat.jpg


Plank rows with mountain climbers:

- 10 rows are completed per side

- 15 lbs dumbbells are used


Curtsey lunges:

- 10 repetitions per leg

Image:Curtsy Lunge.jpg



(4 rounds) - Do each of these 4 times:

Toe touches:

- Activity is completed for 30 seconds


Hollow rocks:

- Completed for 30 seconds

Image:Hollow-Body-Rock.jpg


Cross crunch:

- Completed for 30 seconds

Image:Cross Crunch.jpg

[edit] Cool Down

- Walk 1 lap of the track


Holding each stretch for 20-30 seconds (each side)

- Child's pose

- Quad against the wall stretch

- Standing Hamstring stretch

- Figure four glute stretch

- Samson stretch

- Shoulder stretch against the wall

- Cobra stretch

[edit] Workout #8

Date: Thursday, November 12th / 2015

Time: 12:00pm - 1:00pm

Members who attended: Brittany and Colin

Location: The Zone Gym

Equipment Needed

- 15lb hand weights

- Resistance band

- Medicine ball

- Mat

- Bosu ball

[edit] Warm-up

- Down the stairs and back up

- Down the stairs and back up skipping every other step

- Half the length of the track butt kicks

- Alternate to high knees for the second half

- Pick the daisies (5 per leg)

- Inch worm (30 seconds)

- Dynamic quad stretch with a step (5 per leg)

- 10 air squats

- 10 push-ups


[edit] Upper Body

Overhead triceps extension using both arms:

-8 repetitions for 3 sets

-Using 15 lbs dumbbells


Chest press with free weights:

-8 repetitions for 3 sets

-Using 15 lbs dumbbells


Internal and external rotation of shoulder with resistance band:

-8 repetitions for 3 sets

-Blue band is used for resistance

Image:Tricep_extensions_.gif


Bent over row:

-8 repetitions for 3 sets

-15 lbs dumbbells are used

Image:Bent-over-row.jpg


Complete one set of each exercise then rest 1 minute and continue to complete 3 rounds


[edit] Lower Body

Deadlift on bosu ball:

- 8 repetitions for 3 sets

- 15 lbs dumbbells are used


Side lunges:

- 12 repetitions for 3 sets


Squat jumps (Rocket Jumps):

-12 repetitions for 3 sets


Complete one set of each exercise then rest 1minute and continue to complete 3 rounds


[edit] Core

Russian twist with medicine ball:

-2 sets of 30 seconds

Image:Med ball russian twist.jpg


Leg lifts:

-2 sets of 20 seconds


Side planks:

-2 sets of 30 seconds per side


Complete one set of all of following exercises, rest 1 minute then complete one more round


[edit] Cool Down

- Walk 1 lap of the track


Holding each stretch for 20-30 seconds (each side)

- Child's pose

Image:Childs_pose_stretch_.jpg

- Quad against the wall stretch

- Standing Hamstring stretch

- Figure four flute stretch

Image:Figure_four_glute_stretch.jpg

- Samson stretch

- Shoulder stretch against the wall

- Cobra stretch

[edit] Workout #9

Date: Friday, November 20th / 2015

Time: 12:00pm - 1:00pm

Members who attended: Anna, Matt

Location: The Zone Gym

Goal: The goal for this session is to engage our client in a full body circuit workout based off of exercises she has previously expressed interest in or has previously enjoyed doing in the past.

Equipment Needed:

- Box

- Hand weights (10 lbs, 12 lbs, 15 lbs)

- Mat


[edit] Warm-Up

- Skip at a fast pace for 30 seconds

- High knees around half the track

- Butt kicks around half the track

- Pick the daises (5 per leg)

- Tin mans (5 per leg)

- Summo lunges (8 total)

- Dynamic quad stretch (5 per leg)


[edit] Circuit

Each exercise should be completed using the weights and repetitions listed. After completion of each individual exercise provide the client with a 10 second break before moving on to the next task. Once the client has finished the entire circuit once, provide her with a two-minute break before having her do it a second and third time.



1) Bear Crawl with a Row and Triceps Extension:

- 10 repetitions per arm

- 12 lbs dumbbells are used



2) Hollow Rocks:

- 10 repetitions



3) Bulgarian Split Squat:

- 10 reps per leg

- 15 lbs dumbbells are used



4) Side Lateral Raises on Bosu Ball:

- 10 reps

- 10 lbs dumbbells are used



5) Toe Touches:

- 10 repetitions

Image:Toe touch.jpg


6) Box Jumps:

- 10 repetitions

Image:Box Jumps.jpg



On the third time through the circiut have the client perform the "Plank Till Exhaustion" test and time her. This will help with tracking her overall core improvements throughout the six weeks.

[edit] Cool Down

- Walk 1 lap of the track


Holding each stretch for 20-30 seconds (each side)

- Standing Quad stretch

- Standing Hamstring stretch

- Figure four glute stretch

-Butterfly Stretch

- Samson stretch

- Shoulder stretch against the wall

- Triceps stretch behind the head

- Cobra stretch

-Child's Pose

[edit] Workout #10

Date: Tuesday, November 24th / 2015

Time: 12:00pm - 1:00pm

Members who attended: Brittany, Breanna, Colin

Location: The Zone Gym

Goal: To continue incorporating new exercise combinations with the purpose of increasing muscle strength.

Note. This workout will be completed in the track area.

Equipment Needed:

- Hand weights (10 lbs, 12 lbs, 15 lbs)

- Mat

- Medicine ball (12 lbs)


[edit] Warm-Up

-Skip Rope - for 1 minute

-Squat Jumps - 12 repetitions

-Push-ups - 12 repetitions

-Inch Worm - 5 repetitions

-Arm Circles - 25 seconds forwards - 25 seconds backwards


[edit] Lower Body

Circuit - The following three exercise will be completed in 3 Rounds:


Side Lunge with Medicine Ball:

-10 Repetitions

-Holding 12 lbs medicine ball


Forward Lunge and Twist with Medicine Ball:

-10 Repetitions

-Holding 12 lbs medicine ball

Image:Forward Lunge and Twist.jpg


Stiff-Leg Deadlift with Dumbbells:

-10 Repetitions

-Holding 15 lbs dumbbells


[edit] Core

Circuit - The following two exercises will be completed in 3 Rounds:


Squat Thrust:

-30 seconds of repetitions

Image:Squat Thrust.jpg


Plank with Turn

-30 second of repetitions

Image:Plank with turn.jpg


[edit] Upper Body

Circuit - The following three exercises will be completed in 3 Rounds:


Clean and Press with Dumbbells:

-10 repetitions

-15 lbs dumbbells

Image:Clean and Press.png


Bent-Over Fly and Bicep Curl:

-10 repetitions of each movement

-15 lbs dumbbells

Image:Bent Over Fly.jpg


Chest Press and Triceps Extension (on Exercise Ball):

-10 Repetitions of each movement

-12 lbs medicine ball

Image:Chest Press Tricep Ext.jpg


[edit] Cool-Down

Each Stretch is held for 25 seconds:

-Samson Stretch

-Standing Hamstring Stretch

-Figure Four Glute Stretch

-Cobra Stretch

-Child's Pose

-Triceps Stretch

-Shoulder Stretch against wall

[edit] Final Fitness Assessment

Date: Friday, November 27th / 2015

Time: 12:00pm - 12:50pm

Location: The Zone Track

Members who attended: Breanna, Matt, Anna

Goal: The purpose of this session was to run our client through her final assessment by having her complete the original fitness tests we had instructed her through at the beginning of the six-week program. The goal was to record her results and use this data to compare it to her original scores to track any progression made throughout her time with us.


1) Balance Test - Star Excursion Test

Results:

Left Leg= Anterior: 30.5 inches, Right: 32 inches, Posterior: 38 inches, Left: 34 inches

Right Leg= Anterior: 38.5 inches, Right: 24.5 inches, Posterior: 39 inches, Left: 34 inches


2) Flexibility Test - YMCA Sit and Reach Test

Results: 14 inches


3) Muscle Strength: Muscle Grip Strength Test

Results:

Left arm: 19 kg

Right arm: 24 kg


Note. EB scored higher in the Muscle Grip Strength Test during the Final Assessment compared to data of the Initial Assessment. This is an important finding because it demonstrates progression in muscle strength over time.


4) Muscle Endurance: Number of Push Ups in a Minute Test

Results: 56 push-ups in 1 minute


5) Muscle Endurance: Plank until Exhaustion Test'

Results: 1:45 minutes


6) Muscle Endurance: Number of Squats in a Minute Test

Results: 42 squats in 1 minutes (90th percentile)


Note. It is found that EB scored higher in all three muscle endurance tests in the Final Assessment when compared to the Initial Assessment. This is important because it illustrates how our program allowed EB to progress in muscle strength throughout the 10 workout sessions. This was her goal and she was able to achieve it.


7) Cardio: Twelve Minute Run Test

Results: 1950m in 12 minutes

VO2max = 40.96 ml . kg-1 . min-1

VO2 Max Equation VO2max = (0.0268 X D) - 11.3

D= Distance

[edit] Program Summary

[edit] Were our Program Goals Achieved?

The ultimate goal of the program was to improve our client’s muscle strength. This was our client’s personal goal, and thus, it became our group’s goal to help her accomplish this. EB is a very active individual who has a resume of attending fitness classes targeting cardiovascular fitness. In terms of strength training, she had never really experienced this type of training to its fullest potential. Therefore, another goal of our program was to maximize variability in strength training. Variability is important because it will expose our client to a variety of exercises and tactics which she can use to improve strength. We were able to incorporate a variety of both strength training and endurance training separately throughout the program with the ultimate goal focusing on strength. Furthermore, we were able to incorporate a plethora of exercises which target either the upper body, lower body, or core. The foundation of each training session was based on variety. We were able to achieve variety by utilizing new exercises, new training types, and different equipment with each session. This was done in hopes to increase EB’s exposure to the field of strength training. She now knows new ways to implement strength training into her weekly routine by gaining the experience from our program. Furthermore, EB can now understand her comfort zone with each exercise as we provided her with a pamphlet of the exercises we selected and an appropriate intensity at which she can perform each exercise at. Throughout the program we noticed subjective improvements in our client when she became more comfortable with weight increases and when she noticeable improved in her form. The final assessment was an important objective measurement of her improvement in muscle strength. It was found in the final assessment that EB scored higher on the Grip Strength Test and all three Muscle Endurance Tests (Refer to Final Fitness Assessment). This was important because the data showed EB how she was able to progress in muscle strength over the 10 workout sessions when compared to her Initial Assessment scores back in late September. Overall, we are pleased with the outcome of the program because EB was able to achieve her goal and as a group we became more comfortable working in a placement setting.

[edit] Summary Chart of Workout Type:

This chart summarizes how our group approached our client's goal of strength training. In order for EB to achieve maximal results, we chose to target upper body, lower body, and core by categorizing them into separate segments. The foundation of our program is based on training variety. Therefore, in order for EB to maximize strength training, it is important to incorporate a variety of both muscle strength and muscle endurance training into the program. The chart illustrates this method by showing how EB trained for muscle strength separately from muscle endurance. For example, one session will focus on training muscle strength and another session will focus on muscle endurance.

Image:Workout Chart.png


Image:KINE 4P22 PROGRESSION CHART.jpg


[edit] Take Home

After speaking to our client and learning that she had really liked the circuit workouts that we had run her through. We decided that it would be a good idea to provide her with a "Take Home Circuit Resource Booklet" that contained all of the circuits we had completed with her, along with all the ingredients needed to make up her own circuit. We figured it would be best to provide our client with both detailed descriptions and visuals of each exercise to help her when referencing them during her workouts when no longer having us there for support. Other information provided in the booklet was various warm up and cool down routines, motivational quotes, a comparison chart of her pre and post assessment results and finally a thank-you letter written and signed by our group members.

[edit] Concerns for Confidential Group Evaluation

Throughout the program our group members each contributed to complete the analytical work and practical work required to be successful. Each member contributed to the construction of the workout sessions, assignments, as well as the interpretation of the results and performance data. Initiative had to be taken at times but this is expected as everyone has their own priorities and schedules. Overall, there were no major concerns regarding group contribution although there is always room for improvement.

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