Group 4

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Contents

[edit] Initial Consultation

Meeting Date/Time: September, 23, 2015 at 3:00 p.m.

Meeting Place: Study Room in Brock Library

Members: Alex Cross - Nicholls (5152400), Jenna Bilenduke (5191424), Robert Roman (5148408), Steph Irvine (5151568), Steven Hendriks (4607305)

[edit] Questionnaire

Introduction. Ask what client would like to be called.

What days of the week are you available and what time? Cancellation Plan (Contact)

Health and Medical/Workout and Nutritional Questionnaire

Name: _______________________________________________________________________

Age: ________________________________________________________________________

Gender:

Possible Assessment Options Resting Heart Rate: ________________bpm Max Heart Rate: 220 - age = Weight: ___________________ lbs


Health and Medical History

1. Do you smoke? Yes No

If so, how often do you smoke? __________________________________

If so, how long have you smoked?

2. Do you drink alcohol? Yes No

If so, how often/how much do you drink in a week? ___________________________

3. Are you currently on any medication or any dietary supplement? Yes No

If so, please describe: __________________________________________

4. Do you currently have any medical conditions/diseases? Yes No

If so, please describe: __________________________________________

5. Do you have a current injury or have had any in the past two years? Yes No

If so, please describe: __________________________________________

6. Have you had surgery recently or in the past? Yes No

If so, please describe: __________________________________________

7. Do you currently have joint or muscle pain? Yes No

If so, please describe: __________________________________________


Workout and Nutritional History

1. Are you currently involved in an exercise routine or have done so in the past? Yes No

If you answered yes, please describe your current/previous exercise routine: ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

2. What sort of physical activities or hobbies do you perform on a daily/weekly basis? __________________________________________________________________________

3. Do you currently play sports or have you done so in the past? Yes No

If you answered yes, which sport(s) do you or have you played: ____________________________________________________________________________________________________________________________________

4. Do you have a physical job? Yes No

If so, what does the job involve? (i.e. manual labour, stairs, repetitive use of joints, prolonged periods of sitting)

5. Which part of your body would you like to improve the most overall? (Could be general health) ____________________________________________________________________________________________________________________________________

6. Do you eat meals regularly? Yes No

If so, please describe:

7. Other than meal frequency how would you describe your eating habits? (ex. servings per food group, types of food that you eat) ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

8. What goal(s) do you hope to achieve by incorporating an exercise routine? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

9. What triggered your interest in starting / continuing to exercise?

10. Which exercises are you more fond of? Which are you least? Please describe:

[edit] Physical Assessment

The physical assessment for our client will contain five exercises that will allow us to determine her current fitness level in a variety of categorizes. The assessments we chose to perform for each of the listed categorizes are written below along with a brief description for why we have chosen them. The exercises will be completed in the order they are listed.

[edit] 1. Flexibility

As a method to assessing our client's flexibility we will be using the Goniometer test on her shoulders (glenohumeral joint), and the Sit & Reach Test. The goniometer used in this type of testing allows one to measure precise angles of the joints. Our client suffered from a previous shoulder injury and still experiences pain in her right shoulder. Goniometer testing on her shoulders will allow us to determine any decreased R.O.M. in her right shoulder caused by her injury. Another reason why this test would be best suited for our client is because it allows us to compare the two shoulders to each other. This way we know which shoulder needs improvement through R.O.M. exercises. Furthermore, we chose the Sit & Reach Test for our client as a way to gain information about our client's overall flexibility.The Sit & Reach Test will allow us to compare our client's results to standardized norms and would be an easy movement pattern for our client to complete.

[edit] 2. Balance

We chose to perform the Star Excursion Balance Test with our client as a method of assessing her overall balance. This test is best suited for our client compared to others because it is one of the few balance tests that have norms we can compare our client's results to. If we used another test, such as the stork stand test, we would be able to compare her results to herself, but we would not be able to compare her results to standardized norms. This test is also easily accessible as you just need a small amount of of space, tape, and a measuring tape. As well, the test is easy to perform as you just have to measure how far they can stretch their leg without losing balance. The Star Excursion Balance Test will help us figure out to what degree of balance our client is currently at. From there, we can base an exercise program off of that her current balance abilities.

[edit] 3. Muscular Strength

We chose to perform the Hand Grip Test with our client as a method of assessing her muscular strength. This test is best suited for our client as one of her goals is to increase her general strength and this is an easy/convenient way to measure upper body strength while our endurance testing will focus on the lower body. In addition, the only piece of equipment needed is a hand grip dynamo-meter and very little space. This test would place the least amount of stress to our client's upper body as she previously had issues with her shoulder. There are also norms to compare our client's results to, so we will be able determine whether our client's current strength level is above or below average. Overall, the Hand Grip Test is an appropriate method of assessing our client's strength because it is easily accessible and will put a low level of stress on our client's shoulder.

[edit] 4. Muscular Endurance

We chose to perform the 30 Second Chair Stand Test and the Push Up Test with our client as methods to assess her muscular endurance. The 30 Second Chair Stand Test is best suited for our client to assess her lower body muscular endurance because it focuses on the lower body. Our client participates in little core or upper body activities, but instead enjoys running on a regular basis making the Chair Stand Test better suited to test our client's current muscular endurance level. However, we will also be doing the YMCA Bench Press test with our client to see the current muscular endurance level in her upper body. Testing her upper body muscular endurance, which is something she does not train now, will allow us to see if our training schedule will improve this section of her fitness level. As well, there are norms for both the 30 Second Chair Stand Test and the YMCA Bench Press test that we can compare our clients post/pre-training results to.

[edit] 5. Cardiovascular

We chose to perform the 12 Minute Run with our client in order to assess her cardiovascular fitness. The 12 minute run is the most ideal method for testing our client's cardiovascular abilities prior to beginning the training program. During the initial consultation, we established that our client already demonstrates proficient running abilities. One of her goals for the current training program is to increase her overall running speed. Since she already runs on a regular basis, we would be able to use the results from this test as a reference point to determine her overall speed. Following her training program, we would be able to have her perform another 12 minute run to determine whether her running speed increased as a whole.


We chose this order of completion for the assessment exercises so the client does not get fatigued at the beginning of the assessment, which could lead to flawing the later exercise assessment results.

[edit] Initial Assessment Results

[edit] Balance Results

When assessing our client's balance the Star Excursion Test was used.

The client stood on left foot and moved right foot. Results are as follows and are listed in order preformed:

1. Anterior: 87 cm

2. Anteromedial: 99cm

3. Medial:105 cm

4. Posteromedial: 101 cm

5. Posterior: 92 cm

6. Posterolateral: 93 cm

7. Lateral: 55 cm

8. Anterolateral: 78 cm


The client stood on right foot and moved left foot. Results are as follows and are listed in order preformed:

1. Anterior: 100 cm

2. Anteromedial: 112 cm

3. Medial: 101 cm

4. Posteromedial: 101 cm

5. Posterior: 96 cm

6. Posterolateral: 97 cm

7. Lateral: 60 cm

8. Anterolateral: 81 cm


The results from the Star Excursion Balance Test can vary from person to person depending on leg length and age, however our client scored average for her current balance abilities. Before testing, the client went through the movements on each leg a couple of times to become familiar with the movement patterns. During the test, the client only had to restart the pattern once when balancing on her left foot. Although, the client lost balance slightly during the test, there was no point during the test that the client lost complete control or balance.

[edit] Flexibility Results

When testing the client's flexibility there were two tests preformed. First, was the goniometer applied to the shoulders. The importance of doing both shoulders is because the clients right shoulder has been injured and this will effect the R.O.M. within the joint. For the goniometer shoulder flexion was tested and scored a 0-170 on the left and a 0-155 on the right (injured shoulder). For the other goniometer test, shoulder abduction was tested and the results are as follows; 0-180 for the left and 0-145 for the right. Again, the decreased R.O.M. in the right shoulder may be due to her previous injury. The second flexibility test that was conducted was the Sit & Reach Test for R.O.M. within the hamstrings and back. She was not only able to touch her toes, but she was also able to reach past her toes by 15.5 cm. When comparing her to the norms for the Sit & Reach Test, she was ranked to be good and above average.

[edit] Muscular Strength Results

When testing the client's muscular strength the Hand Grip Test was used. The test was performed on each hand three times and the averages for each hand were recorded. The client scored 19 kg using their left hand and 18.67 kg when using their right hand. When compared to the norms, both the left and right scores were considered to be very poor. Prior to testing, we allowed the client to use the dynamometer. She mentioned some discomfort on her palm when performing the practice trails, this issue was solved by the application of weight lifting gloves. For this test we instructed the client to hold the dynamometer straight down beside her hip for five seconds. The norms for Hand Grip Test can be found at [1].

[edit] Muscular Endurance Results

To test the client's muscular endurance in her lower body the 30 Second Chair Stand Test was used. In the 30 second time frame the client was able to complete 14 full sit / stands. Unfortunately, the norms for this test are only for those 60 years old and above so we could not compare her results to others her age. Before the test, we allowed the client to perform a couple practice trials going from a sitting and standing position with the chair. The client performed the test without error or the use of her hands, which were kept crossed over her chest the entire time. If the client was 60 years of age or more, their results could have been compared to the norms found at [2].

To test the client's muscular endurance in her upper body the YMCA Push Up Test was used. Other testing methods would have caused discomfort in the client's shoulder, but the client stated the bench press movements did not cause any discomfort. When preforming the YMCA Bench Press Test the tempo was set to 60bpm and 35lbs weight was used. The client was able to preform 19 reps within one set. When comparing her results to the norms for her gender and age group she was ranked as good and once again above average.

[edit] Cardiorespiratory Endurance

To test our client's cardiorespiratory endurance we implemented the 12 Minute Run. Within the 12 minute time frame the client was able to cover a distance of 1,875 meters. This score put her in the "average" classification for her age group when compared to the norms. It is important to note that during the test the client seemed to push herself to an appropriate level and without discomfort. The norms for the 12 Minute Run can be found at [3].

The results from the 12 Minute Run were also used to predict the client's VO2max. The distance covered by the client over the 12 Minute Run was converted from meters to kilometers and then used in the following equation to predict VO2max:

VO2max = (22.35 x kilometers) - 11.29

VO2max = (22.35 x 1.875) - 11.29

VO2max = (41.91) - 11.29

VO2max = 30.62 ml/kg/min

The following equation was used to measure her Max Heart Rate of 173bpm: (220 bpm-age)= MHR.

Therefore, from the 12 Minute Run and the above equation we were able to predict that the client's VO2max is 30.62 ml/kg/min. Having a VO2max of 30.62 ml/kg/min puts our client's results in the "average" classification when compared to the norms. The norms for VO2max can be found at [4].

[edit] S.M.A.R.T. Goals

[edit] Balance

We will focus on maintaining her balance through incorporating Bosu ball training once a week after the strength training session. Our client will begin by standing on the Bosu ball for 30 seconds for the first set to get accustomed to the ball as she stated she is relatively unstable, and then perform 1-2 sets afterwards attempting 5 squats with parallel depth over the course of 6 weeks. There will be no progression of balance training as the goal is to maintain.

[edit] Flexibility

Judging by the results of this test, her right shoulder will need attention as the flexibility in her right shoulder is worse than her left shoulder. During the next assessment we hope the injured shoulder will closely resemble the flexibility values of the left side. This will be corrected through both strength training and circuit/interval training twice a week, as well as stretching before and after every workout. Strength training will occur once a week with adding both shoulder press and lateral raises for 3 sets of 8 and progressively increasing the weight by 2.5 pounds each session if these sets and reps were completed. In the circuit/interval training session there will be a repetition of exercises over the course of 30 minutes that includes shoulder press and lateral raises again for 10 reps each passing of the circuit to further strengthen her shoulder. The only progression for this day is if she manages to complete the circuit more times than the previous session then she will be performing these exercises for another set. These progressions will occur over the course of 6 weeks. Before each training session dynamic stretches including arm swings and arm circles will be performed for 20 seconds each to warm up the shoulders, as well as external/internal rotations with a band for 10 repetitions on the injured side. After each workout static stretching will occur and to target the shoulder, standing towel stretch will be performed for 20 seconds each side in addition to doing internal/external rotations for 10 repetitions each (mainly focusing on improving R.O.M. on the injured side). As for sit and reach it only needs to be maintained so static toe touches will be included in the cool down for 30 second stretch.

[edit] Strength

The Hand Grip Test results indicate she has very poor upper body strength, mainly in the forearms, so a focus on muscular strength will occur once a week for the next 6 weeks. In addition to having shoulder press and lateral raises, compound exercises where the client will have to grip and hold onto a bar will be implemented into the program. These exercises include dumbbell bent over rows and lat. pull-downs for 3 sets of 8 with a progressive increase of 2.5 pounds each session depending on the difficulty of the exercise when sets and reps are completed. These two exercises will be rotated each strength session to ensure muscular balance of the back. In terms of lower body strength, squats and stiff legged dead-lifts will be implemented to ensure that the all muscles of the legs are targeted and to not fall behind upper body strength. Both these exercises are performed with 3 sets of 8 repetitions with a similar progression of 2.5 pounds each session depending on the difficulty of the exercise.

[edit] Muscular Endurance

Although there is no norms for the 30 Second Chair Stand Test, the client performed this with no issues in addition scoring "good" on the YMCA Bench Press test. Based on these results, muscular endurance does not need to be focused over the course of 6 weeks. It will still be implemented only in the circuit training day once a week with 4-5 exercises performing 10 repetitions (client is uncomfortable doing more) depending on the exercise chosen. We hope that the client improves her scores slightly from 14 to 17 chair stands and roughly 22 repetitions performed for the YMCA bench press test at the next assessment.

[edit] Cardiorespiratory Endurance

The client scored as average for the cardiorespiratory endurance testing, so this will be enhanced through a combination of circuit training sessions once a week. The circuit training will include 4-5 exercises for 10 repetitions (client is uncomfortable doing more) depending on the exercise and at least 2 laps of running. The laps are included for the client to remain accustomed to the running until the next 12 minute run test. Once these exercises and the running are completed it will be repeated multiple times until the 30 minute time limit is over. This circuit session is self-regulated so the progression includes the client pushing herself harder to complete the rounds at a faster pace and perform more overall.

[edit] Workout 1

Members: Jenna Bilenduke, Steph Irvine

Session Date/Time: Tuesday September 29th 2015, 8:00 a.m.

Goal of workout: To increase muscular strength and running speed.

[edit] Warm-Up

1. High Knees (1/2 Track)

2. Butt Kicks (1/2 Track)

3. Toe Touch (10 Reps per Side)

4. Dynamic Arm Stretches: Arm Swings, Arm Circles (10 Reps)

5. Jogging (1 Lap)

6. Lunges (10 per Side)

[edit] Workout

Client will rest for 30 seconds between each exercise set.

1.Running

Distance: 1 Lap= 200m

2. Dumbbell Row (3 Sets x 10 Reps) *depends on shoulder

Weight: 15 lbs

3. Running Distance: 1 Lap (200m)

4. Sit-ups (3 Sets x 20 Reps)

5. Running

Distance: 1 Lap (200m)

6. Step - Ups (2 Sets x 20 Reps)

7. Lateral Raises (2 Sets x 15 Reps)

Weight: Low Resistance Band

8. Running

Distance: 1 Lap (200m)

9. Squats with Medicine Ball (2 Sets x 15 Reps)

Weight: 8lbs

10. Leg Raises {Feet Together} (2 Sets x 15 Reps)

11. Skipping

Duration: 1 minute x 3 (3 minutes total)

12. Dumbbell Shoulder Press (3 Sets x 10 Reps) *depends on shoulder

Weight: 15 lbs

13. Bicep Curls (2 Sets x 10 Reps)

Weight: 15 lbs

If any of the above exercises hurt her shoulder sub in straight arm holds for 30 seconds.

[edit] Cool Down

1. Light Jogging (1 Lap)

2. Toe Touch (10 Reps per Side)

3. Arm Static Stretching: Arm Across Chest, Triceps Stretch, Biceps Stretch, Shoulder Stretch (30 Seconds per Stretch)

4. Static Lunges (20 Seconds per Side)

[edit] Workout 2

Members: Alex Cross-Nicholls, Robert Roman, Steven Hendriks

Session Date/Time: Friday October 2nd 2015, 3:00 p.m.

Goal of workout: To increase the client's leg and shoulder muscular strength and finish the remaining fitness assessments.

Pending Assessments: Perform the Goniometer measurements on the client's shoulders, perform the Sit and Reach Test

[edit] Warm Up

1. High Knees (25 meters)

2. Butt Kicks (25 meters)

3. Toe Touch (10 Reps per Side)

4. Dynamic Arm Stretches: Arm Swings, Arm Circles (10 Reps per Side)

5. Jogging (1 Lap)

6. Lunges (10 per Side)

[edit] Workout

1. Running (2 laps)

2. Barbell Back Squat (3 sets x 8 reps)

Weight:25lbs

Personal Comment: Increase to 35lbs

3. Stiff Legged Deadlift with barbell (3 sets x 8 reps)

Weight: 55lbs

Personal Comment: Do 65lbs next week

4. Lat. Pulldowns (3 sets x 8 reps)

Weight: 50lbs

Personal Comment: Ideal for next week 55lbs

5. Leg Raises (3 sets x 8 reps)

Weight: n/a

Personal Comment: Next week have her hold trainers ankles and them push her feet down

6. Superman (3 sets x 8 reps, 2 second hold)

Weight: n/a

Personal Comments: "Not a huge fan"

[edit] Cool down

1. Light Jogging (1 Lap)

2. Toe Touch (10 Reps per Side)

3. Arm Static Stretching: Arm Across Chest, Triceps Stretch, Biceps Stretch, Shoulder Stretch (30 Seconds per Stretch)

4. Static Lunges (20 Seconds per Side)

5. Spider-man Stretch (30 seconds)

5. Static stretch anything the client feels is necessary

[edit] Workout 3

Members: Alex Cross - Nicholls, Jenna Bilenduke, Steph Irvine

Session Date/Time: October 5th 2015 at 10:45 a.m.

Goal: To increase the client's muscular strength and running speed.

[edit] Warm up

1. High Knees (25 meters)

2. Butt Kicks (25 meters)

3. Toe Touch (10 Reps per Side)

4. Dynamic Arm Stretches: Arm Swings, Arm Circles (10 Reps per Side)

5. Jogging (1 Lap)

6. Lunges (10 per Side)

[edit] Workout

Client will rest for 30 seconds between each exercise set.

1. Frontal Raises with Dumbbells (3 sets x 10 reps)

Weight Used: 10 lbs dumbbells used.

2. Step-ups with Bosu ball (2 sets x 15 reps each leg)

Weight Used: 10 lbs dumbbells the first set and 15 lbs dumbbells the second set.

3. Dumbbell Chest Press on Stability ball (3 sets x 10 reps)

Weight Used: 15 lbs dumbbells used.

4. 2 lap run (half sprint/half jog for each lap)

Rest for 1 minute

5. Dumbbell Rows (3 sets x 10 reps)

Weight Used: 15 lbs dumbbells.

6. Lateral Raises with Dumbbells (3 sets x 10 reps)

Weight Used: 10 lbs dumbbells used.

7. 1 Lap run (half sprint/half jog)

Rest for 1 minute

8. Plank (45 seconds)

9. Russian Twists (40 reps, 20 on each side)

Weight Used: 5 lbs medicine ball.

10. Bicycle Crunches (40 reps)

11. Plank (1 minute)

[edit] Cool down

1. Light Jogging (1 Lap)

2. Toe Touch (10 Reps per Side)

3. Arm Static Stretching: Arm Across Chest, Triceps Stretch, Biceps Stretch, Shoulder Stretch (30 Seconds per Stretch)

4. Static Lunges (20 Seconds per Side)

5. Spider-man Stretch (30 seconds)

6. Static stretch anything the client feels is necessary (Hold each from 30 Seconds)

7. Foam Rolling on: Glutes, Quads., Hamstrings, IT band, Upper back, and Lats.

[edit] Workout 4

Members: Steven Hendriks and Robert Roman

Session Date/Time: Wednesday October 7th 2015

Goal: Increase muscular strength throughout the whole body emphasizing the shoulder with the addition of lateral raises and to maintain balance through BOSU ball training

[edit] Warm Up

1. High Knees (25 meters)

2. Butt Kicks (25 meters)

3. Dynamic Arm Stretches: Arm Swings, Arm Circles (10 Reps per Side)

4. Jogging (1 Lap)

5. Lunges (10 per Side)

6. External/Internal Rotations with Band (2 sets of 10 on injured side)

[edit] Workout

45 second rest in between sets and 90 second rest after exercise is completed.

1. Barbell Back Squat (3 sets of 8 reps)

Weight Used: 45 lbs

2. Stiff Legged Dead-lifts (3 sets of 8 reps)

Weight Used: 65 lbs

3. Dumbbell Shoulder Press (3 sets of 8 reps)

Weight Used: 15 lbs dumbbells each hand

4. Dumbbell Lateral Raises (2 sets of 8 reps)

Weight Used: 10 lbs dumbbells each hand

5. Dumbbell Bent over Row (3 sets of 8 reps)

Weight Used: 17.5 lbs dumbbells each hand

6. Leg raises (2 sets of 8 reps)

7. Super man (2 sets of 8 reps)

8. Standing BOSU ball (1 set of 30 second stand)

9. BOSU Ball Squat (1 set of 5)

[edit] Cool down

1. Light Jogging (1 Lap)

2. Toe Touch (10 Reps per Side)

3. Arm Static Stretching: Arm Across Chest, Triceps Stretch, Biceps Stretch, Shoulder Towel Stretch (30 Seconds per Stretch)

4. Static Lunges (20 Seconds per Side)

5. Spider-man Stretch (30 seconds)

6. Internal Rotator cuff stretches (10 repetitions)

7. External Rotator cuff stretches (10 repetitions)

[edit] Workout 5

Members: Alex Cross - Nicholls

Session Date/Time: Wednesday October 14th 2015 10:00 a.m.

Goal: To preform a time stressed workout focusing on cardiovascular (i.e. running laps), muscular strength (i.e. dumbbell swing), and muscular endurance (i.e. high intensity, little to no breaks per circuit).

[edit] Warm Up

1. High Knees (25 meters)

2. Butt Kicks (25 meters)

3. Toe Touch (10 Reps per Side)

4. Dynamic Arm Stretches: Arm Swings, Arm Circles (10 Reps per Side)

5. Jogging (1 Lap)

6. Lunges (10 per Side)

[edit] Circuit Workout (30 Minute Time Limit)

1. Dumbbell Swing (10 Reps)

Weight Used: 15 lbs

Image:Single-Arm-Dumbbell-Swing.jpg

2.Squat with Medicine Ball (10 Reps)

Weight Used: 8 lbs

Image:Squat-to-press 0.jpg

3. Dumbbell Shoulder Press (10 Reps)

Weight Used: 10 lbs dumbbells each hand

4. Dumbbell Bent Over Rows (10 Reps)

Weight Used: 15 lbs dumbbells each hand

5. Russian Twists (10 Reps)

Weight Used: N/A

6. Running (unable to maintain conversation) (2 Laps)

Rest 2 Minutes

*Repeat Circuit until 30 minutes is up

7. After circuit is completed, perform Lateral Raises (2 sets of 8 Reps)

Weight Used: 10 lbs

Notes: Ensure proper form at all times. All repetitions should be done with control. If getting too fatigued client can slow down or rest in between each round if absolutely needed. Make sure both arms go down equally during shoulder press (left arm tends to stay higher). Try to have client’s range of motion for right shoulder match the left shoulder during lateral raises.

[edit] Cool Down

1. Light Jogging (able to maintain conversation) (1 Lap)

2. Toe Touch (10 Reps per Side)

3. Arm Static Stretching: Arm Across Chest, Triceps Stretch, Biceps Stretch, Shoulder Towel Stretch (30 Seconds per Stretch)

4. Static Lunges (20 Seconds per Side)

5. Spider-man Stretch (30 seconds)

6. Internal Rotator cuff stretches (10 repetitions)

7. External Rotator cuff stretches (10 repetitions)

[edit] Workout 6

Members: Alex Cross - Nicholls

Session Date/Time: Friday October 16th 2015 10:00 a.m.

Goal: Increase muscular strength throughout the whole body emphasizing the shoulder with lateral raises and to maintain balance through BOSU ball training

[edit] Warm Up

1. High Knees (25 meters)

2. Butt Kicks (25 meters)

3. Toe Touch (10 Reps per Side)

4. Dynamic Arm Stretches: Arm Swings, Arm Circles (10 Reps per Side)

5. Jogging (1 Lap)

6. Lunges (10 per Side)

[edit] Workout

45 second rest in between sets and 90 second rest after exercise is completed.

1. Barbell Back Squat (3 sets of 8 reps)

Weight Used: 50 lbs

2. Stiff Legged Dead-lifts (3 sets of 8 reps)

Weight Used: 70 lbs

3. Dumbbell Bench Press (3 sets of 8 reps)

Weight Used: 20 lbs dumbbells each hand

Image:0511 bench press.jpg

4. Dumbbell Lateral Raises (2 sets of 8 reps)

Weight Used: 10 lbs dumbbells each hand

5. Lat Pulldown (3 sets of 8 reps)

Weight Used: 55 lbs

6. Leg raises (2 sets of 8 reps)

7. Super man (2 sets of 8 reps)

8. Standing BOSU ball (1 set of 30 second stand)

9. BOSU Ball Squat (1 set of 5)

Notes: During barbell back squat try to have client squat to parallel each repetition if possible. During stiff legged deadlifts remind her to keep her back tight and bar close to the body. Try to have client’s range of motion for right shoulder match the left shoulder during lateral raises. During lat pulldown’s make sure client doesn’t lean too far back and pull the handle right to her clavicle.

[edit] Cool Down

1. Light Jogging"' (1 Lap)

2. Toe Touch (10 Reps per Side)

3. Arm Static Stretching: Arm Across Chest, Triceps Stretch, Biceps Stretch, Shoulder Towel Stretch (30 Seconds per Stretch)

4. Static Lunges (20 Seconds per Side)

5. Spider-man Stretch (30 seconds)

6. Internal Rotator cuff stretches (10 repetitions)

7. External Rotator cuff stretches (10 repetitions)

[edit] Workout 7

Members: Jenna Bilenduke, Steph Irvine

Session Date/Time: Monday October 19th 2015 11:30 a.m.

Goal: To preform a time stressed workout focusing on cardiovascular (i.e. running laps), muscular strength (i.e. dumbbell swing), and muscular endurance (i.e. high intensity, little to no breaks per circuit).

[edit] Warm Up

1. High Knees (25 meters)

2. Butt Kicks (25 meters)

3. Toe Touch (10 Reps per Side)

4. Dynamic Arm Stretches: Arm Swings, Arm Circles (10 Reps per Side)

5. Jogging (1 Lap)

6. Lunges (10 per Side)

[edit] Circuit Workout (30 Minute Time Limit)

1. Dumbbell Swing (10 Reps)

Weight Used: 15 lbs

2.Squat with Medicine Ball (10 Reps)

Weight Used: 8 lbs

3. Dumbbell Bent Over Rows (10 Reps)

Weight Used: 15 lbs dumbbells each hand

4. Dumbbell Chest Press on Stability ball (10 reps)

Weight Used: 15 lbs dumbbells used.

5. Russian Twists/Leg Raises/Full Sit-Ups/Bicycle Crunches (10 Reps)

Weight Used: N/A

A different exercise was performed during each circuit

6. Running (Unable to maintain conversation) (2 Laps)

Rest 2 Minutes

*Repeat Circuit until 30 minutes is up

7. After circuit is completed, perform Lateral Raises (2 sets of 8 Reps)

Weight Used: 10 lbs

8. Cable Internal & External Rotation (2 sets of 8 Reps for Internal & External on both arms)

Weight Used: Internal Rotation - 10lbs External Rotation - 5lbs

Notes: Ensure proper form at all times. Make sure both arms go down equally during shoulder press. Try to have client’s range of motion for right shoulder match the left shoulder during lateral raises.

[edit] Cool Down

1. Light Jogging (Able to maintain conversation) (1 Lap)

2. Toe Touch (10 Reps per Side)

3. Arm Static Stretching: Arm Across Chest, Triceps Stretch, Biceps Stretch, Shoulder Towel Stretch (30 Seconds per Stretch)

4. Static Lunges (20 Seconds per Side)

5. Spider-man Stretch (30 seconds)

6. Internal Rotator cuff stretches (10 repetitions)

7. External Rotator cuff stretches (10 repetitions)

[edit] Workout 8

Members: Steven Hendriks and Robert Roman

Session Date/Time: October 22, 2015 at 4:45pm

Goal: Develop muscular strength and increase her shoulder strength through internal and external rotation

[edit] Warm Up

1. High Knees (25 meters)

2. Butt Kicks (25 meters)

3. Toe Touch (10 Reps per Side)

4. Dynamic Arm Stretches: Arm Swings, Arm Circles (10 Reps per Side)

5. Jogging (1 Lap)

6. Lunges (10 per Side)

[edit] Workout

45 second rest in between sets and 90 second rest after exercise is completed

1. Barbell Back Squat (3 sets of 8 reps)

Weight Used: 55 lbs

2. Stiff Legged Dead-lifts (3 sets of 8 reps)

Weight Used: 75 lbs

3. Dumbbell Shoulder Press (3 sets of 8 reps)

Weight Used: 15 lbs dumbbells each hand

4. Dumbbell Lateral Raises (2 sets of 8 reps)

Weight Used: 10 lbs dumbbells each hand

5. Cable Internal & External Rotation (2 sets of 8 Reps for Internal & External on both arms)

6. Dumbbell Bent over Row (3 sets of 8 reps)

Weight Used: 20 lbs dumbbells each hand

7. Leg raises (2 sets of 8 reps)

8. Super man (2 sets of 8 reps)

9. Standing BOSU ball (1 set of 30 second stand)

10. BOSU Ball Squat (1 set of 5)

[edit] Cool Down

1. Light Jogging (1 Lap)

2. Toe Touch (10 Reps per Side)

3. Arm Static Stretching: Arm Across Chest, Triceps Stretch, Biceps Stretch, Shoulder Towel Stretch (30 Seconds per Stretch)

4. Static Lunges (20 Seconds per Side)

5. Spider-man Stretch (30 seconds)

6. Internal Rotator cuff stretches (10 repetitions)

7. External Rotator cuff stretches (10 repetitions)

Notes: During barbell back squat try to have client squat to parallel each repetition if possible. During stiff legged deadlifts remind her to keep her back tight and bar close to the body. Try to have client’s range of motion for right shoulder match the left shoulder during lateral raises. External/internal rotations limit the movement of the elbows when pulling.

[edit] Workout 9

Members: Jenna Bilenduke, Steph Irvine, Alex Cross - Nicholls

Session Date/Time: Monday October 26th 2015 10:30 a.m.

Goal: To preform a time stressed workout focusing on cardiovascular (i.e. running laps), muscular strength (i.e. dumbbell swing), and muscular endurance (i.e. high intensity, little to no breaks per circuit) as well as focusing on her shoulder issues with internal/external rotations

[edit] Warm Up

1. High Knees (25 meters)

2. Butt Kicks (25 meters)

3. Toe Touch (10 Reps per Side)

4. Dynamic Arm Stretches: Arm Swings, Arm Circles (10 Reps per Side)

5. Jogging (1 Lap, H.R.= 130-140 b.p.m.)

6. Lunges (10 per Side)

[edit] Circuit Workout (30 Minute Time Limit)

1. Dumbbell Swing (10 Reps)

Weight Used: 15 lbs for 1st set, 20 lbs for 2nd & 3rd set

2. Leg Step Ups (10 Reps Each Leg)

Weight Used: 15 lbs in each hand for 1st set, 20 lbs in each hand for 2nd & 3rd set

Image:DB-Step-up-1.jpg

3. Dumbbell Shoulder Press (10 Reps)

Weight Used: 15 lbs dumbbells each hand

4. Dumbbell Bent Over Rows (10 reps)

Weight Used: 15 lbs dumbbells in each hand for 1st set, 20 lbs dumbbells in each hand for 2nd & 3rd

5. Russian Twists/Leg Raises/Full Sit-Ups (10 Reps)

Weight Used: 8 lbs medicine ball for Russian Twists only

*A different exercise was performed during each circuit*

6. Running (H.R. between 165-180 b.p.m.) (2 Laps)

Rest 2 Minutes

*Repeat Circuit until 30 minutes is up

7. After circuit is completed, perform Lateral Raises (2 sets of 10 Reps)

Weight Used: 10 lbs

8. Cable Internal & External Rotation (2 sets of 8 Reps for Internal & External on both arms)

Weight Used: Internal Rotation - Red resistance band used External Rotation - Red resistance band used

Notes: Ensure proper form at all times. All repetitions should be done with control. If getting too fatigued client can slow down or rest in between each round if absolutely needed. Make sure both arms go down equally during shoulder press (left arm tends to stay higher). Try to have client’s range of motion for right shoulder match the left shoulder during lateral raises.

[edit] Cool Down

1. Light Jogging (H.R. around 130 b.p.m.) (2 Laps)

2. Toe Touch (Quad stretch as well if quadriceps are feeling tight) (10 Reps per Side)

3. Arm Static Stretching

  • Arm Across Chest
  • Triceps Stretch
  • Biceps Stretch
  • Shoulder Towel Stretch

4. Spider-man Stretch (30 seconds)

5. Internal Rotator cuff stretches (10 repetitions)

6. External Rotator cuff stretches (10 repetitions)

[edit] Workout 10

Members: Steven Hendriks and Robert Roman

Session Date/Time: October 29, 2015 at 2:15pm

Goal: Develop muscular strength and increase her shoulder strength through internal and external rotation

[edit] Warm Up

1. High Knees (25 meters)

2. Butt Kicks (25 meters)

3. Toe Touch (10 Reps per Side)

4. Dynamic Arm Stretches: Arm Swings, Arm Circles (10 Reps per Side)

5. Jogging (1 Lap, HR 130-140 b.p.m.)

6. Lunges (10 per Side)

[edit] Workout

  • 45 second rest in between sets and 90 second rest after exercise is completed. *

1. Barbell Back Squat (3 sets of 8 reps)

Weight Used: 60 lbs

2. Stiff Legged Dead-lifts (3 sets of 8 reps)

Weight Used: 80 lbs

3. Dumbbell Bench Press (3 sets of 8 reps)

Weight Used: 20 lbs dumbbells each hand

4. Dumbbell Lateral Raises (2 sets of 8 reps)

Weight Used: 10 lbs dumbbells each hand

5. Cable Internal & External Rotation (2 sets of 8 Reps for Internal & External on both arms)

6. Lat Pulldown (3 sets of 8 reps)

Weight Used: 60 lbs

7. Russian Twists (2 sets of 8 reps)

8. Superman (2 sets of 8 reps)

9. Standing BOSU Ball (1 set of 30 second stand)

10. BOSU Ball Squat (1 set of 5 reps)

[edit] Cool down

1. Light Jogging (1 Lap, HR around 130 b.p.m.)

2. Toe Touch (10 Reps per Side)

3. Arm Static Stretching: Arm Across Chest, Triceps Stretch, Biceps Stretch, Shoulder Towel Stretch (30 Seconds per Stretch)

4. Static Lunges (20 Seconds per Side)

5. Spider-man Stretch (30 seconds)

6. Internal Rotator cuff stretches (10 repetitions)

7. External Rotator cuff stretches (10 repetitions)

Notes: During barbell back squat try to have client squat to parallel each repetition if possible. During stiff legged deadlifts remind her to keep her back tight and bar close to the body. Try to have client’s range of motion for right shoulder match the left shoulder during lateral raises. External/internal rotations limit the movement of the elbows when pulling.

[edit] Workout 11

Session Date/Time: Tuesday November 3rd 2015, 8:30 a.m.

Members: Jenna Bilenduke, Steph Irvine

Goal: To perform a time stressed workout focusing on cardiovascular, muscular strength, and muscular endurance as well as focusing on her shoulder issues with internal/external rotations

[edit] Warm Up

1. High Knees (25 meters)

2. Butt Kicks (25 meters)

3. Toe Touches (10 Reps per Side)

4. Dynamic Arm Stretches: Arm Swings, Arm Circles (10 Reps per Side)

5. Jogging (HR 130-140 b.p.m.)

6. Lunges (10 per Side)

[edit] Circuit Workout (30 Minute Time Limit)

1. Squat With Medicine Ball (10 Reps)

Weight Used: 10 or 12 lbs medicine ball

2. Dumbbell Bench Press on Stability Ball (10 Reps)

Weight Used: 20 lbs dumbbells each hand

3. Dumbbell Bent Over Rows (10 reps)

Weight Used: 20 lbs dumbbells each hand

4. Full Sit-Ups (10 Reps)

5. Running (HR 165-180 b.p.m.) (2 Laps)

Rest 2 Minutes

Repeat Circuit until 30 minutes is up

7. After circuit is completed, perform Lateral Raises (2 sets of 10 Reps)

Weight Used: 10 lbs dumbbells in each hand

8. Barbell Stiff Legged Deadlifts (2 sets of 10 Reps)

Weight: 65 lbs Barbell

9. Cable Internal & External Rotation (2 sets of 8 Reps for Internal & External on both arms)

Weight Used: Internal Rotation - Red resistance band used External Rotation - Red resistance band used

Notes: Ensure proper form at all times. All repetitions should be done with control. If getting too fatigued client can slow down or rest in between each round if absolutely needed. Try to have client’s range of motion for right shoulder match the left shoulder during lateral raises.

[edit] Cool down

1. Jogging (HR around 130 b.p.m.) (1 Lap)

2. Toe Touch (Quad stretch as well if quadriceps are feeling tight) (10 Reps per Side)

3. Arm Static Stretching: Arm Across Chest, Triceps Stretch, Biceps Stretch, Shoulder Towel Stretch (10 Reps per Side)

4. Spider-man Stretch (30 seconds)

5. Internal Rotator cuff stretches (10 repetitions)

6. External Rotator cuff stretches (10 repetitions)

[edit] Workout 12

Members: Steven Hendriks and Robert Roman

Session Date/Time: Thursday November 5th, 2015 at 10:00 am

Goal: Develop muscular strength and increase her shoulder strength through internal and external rotation

[edit] Warm Up

1. High Knees (25 meters)

2. Butt Kicks (25 meters)

3. Toe Touch (10 Reps per Side)

4. Dynamic Arm Stretches: Arm Swings, Arm Circles (10 Reps per Side)

5. Jogging (HR 130-140 b.p.m.) (1 Lap)

6. Lunges (10 per Side)

[edit] Workout

  • 45 second rest in between sets and 90 second rest after exercise is completed. *

1. Barbell Back Squat (3 sets of 8 reps)

Weight Used: 65 lbs

2. Stiff Legged Dead-lifts (3 sets of 8 reps)

Weight Used: 85 lbs

3. Dumbbell Shoulder Press (3 sets of 8 reps)

Weight Used: 15 lbs dumbbells each hand

4. Dumbbell Lateral Raises (2 sets of 8 reps)

Weight Used: 10 lbs dumbbells each hand

5. Cable Internal & External Rotation (2 sets of 8 Reps for Internal & External on both arms)

6. Dumbbell Bent over Row (3 sets of 8 reps)

Weight Used: 20 lbs dumbbells each hand

7. Leg raises (2 sets of 8 reps)

8. Super man (2 sets of 8 reps)

9. Standing BOSU ball (1 set of 30 second stand)

10. BOSU Ball Squat (1 set of 5)

[edit] Cool down

1. Light Jogging (1 Lap) (HR around 130 b.p.m.)

2. Toe Touch (10 Reps per Side)

3. Arm Static Stretching: Arm Across Chest, Triceps Stretch, Biceps Stretch, Shoulder Towel Stretch (30 Seconds per Stretch)

4. Static Lunges (20 Seconds per Side)

5. Spider-man Stretch (30 seconds)

6. Internal Rotator cuff stretches (10 repetitions)

7. External Rotator cuff stretches (10 repetitions)

Notes: During barbell back squat try to have client squat to parallel each repetition if possible. During stiff legged deadlifts remind her to keep her back tight and bar close to the body. Try to have client’s range of motion for right shoulder match the left shoulder during lateral raises. External/internal rotations limit the movement of the elbows when pulling.

[edit] Workout 13

Session Date/Time: Monday November 9th 2015, 9:30 a.m.

Members: Steven Hendriks, Alex Cross-Nicholls and Steph Irvine

Goal: To perform a time stressed workout focusing on cardiovascular, muscular strength, and muscular endurance as well as focusing on her shoulder issues with internal/external rotations

[edit] Warm Up

1. High Knees (25 meters)

2. Butt Kicks (25 meters)

3. Toe Touches (10 Reps per Side)

4. Dynamic Arm Stretches: Arm Swings, Arm Circles (10 Reps per Side)

5. Jogging (HR 130-140 b.p.m.) (1 Lap)

6. Lunges (10 per Side)

[edit] Circuit Workout (30 Minute Time Limit)

1. Squat With Medicine Ball (10 Reps)

Weight Used: 10 or 12 lbs medicine ball

2. Dumbbell Stiff Legged Deadlift (10 Reps)

Weight Used: 20 lbs dumbbells

3. Dumbbell Shoulder Press (10 reps)

Weight Used: 10 lbs dumbbells each hand

4. Dumbbell Bent Over Rows (10 Reps)

Weight Used: 20 lbs dumbbells each hand

5. Russian Twists (10 Reps)

6. Running (HR 165-180 b.p.m.) (2 Laps)

Rest 2 Minutes

Repeat Circuit until 30 minutes is up

7. After circuit is completed, perform Lateral Raises (2 sets of 10 Reps)

Weight Used: 10 lbs dumbbells in each hand

8. Cable Internal & External Rotation (2 sets of 8 Reps for Internal & External on both arms)

Weight Used: Internal Rotation - Red resistance band used External Rotation - Red resistance band used

Notes: Ensure proper form at all times. All repetitions should be done with control. If getting too fatigued client can slow down or rest in between each round if absolutely needed. Try to have client’s range of motion for right shoulder match the left shoulder during lateral raises.

[edit] Cool down

1. Jogging (HR around 130 b.p.m.) (1 Lap)

2. Toe Touch (Quad stretch as well if quadriceps are feeling tight) (10 Reps per Side)

3. Arm Static Stretching: Arm Across Chest, Triceps Stretch, Biceps Stretch, Shoulder Towel Stretch (30 Seconds per Stretch)

4. Spider-man Stretch (30 seconds)

5. Internal Rotator cuff stretches (10 repetitions)

6. External Rotator cuff stretches (10 repetitions)

[edit] Workout 14

Session Date/Time: Thursday November 12th 2015

Members: Robert Roman and Jenna Bilenduke

Goal: Develop muscular strength and increase her shoulder strength through internal and external rotation

[edit] Warm Up

1. High Knees (25 meters)

2. Butt Kicks (25 meters)

3. Toe Touches (10 Reps per Side)

4. Dynamic Arm Stretches: Arm Swings, Arm Circles (10 Reps per Side)

5. Jogging (HR 130-140 b.p.m.) (1 Lap)

6. Lunges (10 per Side)

[edit] Workout

  • 45 second rest in between sets and 90 second rest after exercise is completed.

1. Barbell Back Squat (3 sets of 8 reps)

Weight Used: 70 lbs

2. Stiff Legged Dead-lifts (3 sets of 8 reps)

Weight Used: 85 lbs

3. Dumbbell Bench Press (3 sets of 8 reps)

Weight Used: 20 lbs dumbbells each hand

4. Dumbbell Lateral Raises (2 sets of 8 reps)

Weight Used: 10 lbs dumbbells each hand

5. Cable Internal & External Rotation (2 sets of 8 Reps for Internal & External on both arms)

6. Lat Pulldown (3 sets of 8 reps)

Weight Used: 65 lbs

7. Leg raises (2 sets of 8 reps)

8. Super man (2 sets of 8 reps)

9. Standing BOSU ball (1 set of 30 second stand)

10. BOSU Ball Squat (1 set of 5)

[edit] Cool down

1. Light Jogging (1 Lap) (HR around 130 b.p.m.)

2. Toe Touches (10 Reps per Side)

3. Arm Static Stretching: Arm Across Chest, Triceps Stretch, Biceps Stretch, Shoulder Towel Stretch (30 Seconds per Stretch)

4. Static Lunges (20 Seconds per Side)

5. Spider-man Stretch (30 seconds)

6. Internal Rotator cuff stretches (10 repetitions)

7. External Rotator cuff stretches (10 repetitions)

Notes: During barbell back squat try to have client squat to parallel each repetition if possible. During stiff legged dead-lifts remind her to keep her back tight and bar close to the body. Try to have client’s range of motion for right shoulder match the left shoulder during lateral raises. External/internal rotations limit the movement of the elbows when pulling.

[edit] Workout 15

Session Date/Time: Monday November 16th 2015, 12:30 p.m.

Members: Jenna Bilenduke, Steph Irvine

Goal: To perform a time stressed workout focusing on cardiovascular, muscular strength, and muscular endurance as well as focusing on her shoulder issues with internal/external rotations

[edit] Warm Up

1. High Knees (25 meters)

2. Butt Kicks (25 meters)

3. Toe Touches (10 Reps per Side)

4. Dynamic Arm Stretches: Arm Swings, Arm Circles (10 Reps per Side)

5. Jogging (HR 130-140 b.p.m.)

6. Lunges (10 per Side)

[edit] Circuit Workout (30 Minute Time Limit)

1. Step up with Dumbbells (10 Reps each leg)

Weight Used: 10 lbs Dumbbells each hand for first set, 20 lbs Dumbbells in each hand for sets 2, 3, and 4

2. Dumbbell Swing (10 Reps)

Weight Used: 20 lbs dumbbell

3. Dumbbell Bench Press on stability ball (10 Reps)

Weight Used: 20 lbs dumbbells each hand

4. Dumbbell Bent Over Rows (10 reps)

Weight Used: 20 lbs dumbbells each hand

5. Leg Raises (10 Reps)

6. Running (HR 165-180 b.p.m.) (2 Laps)

Rest 2 Minutes

  • Repeat Circuit until 30 minutes is up

7. After circuit is completed, perform Lateral Raises (2 sets of 10 Reps)

Weight Used: 10 lbs dumbbells in each hand

8. Internal & External Rotation with Bands (2 sets of 8 Reps for Internal & External on both arms)

Weight Used: Internal Rotation - Red resistance band used External Rotation - Red resistance band used

Notes: Ensure proper form at all times. All repetitions should be done with control. If getting too fatigued client can slow down or rest in between each round if absolutely needed. Try to have client’s range of motion for right shoulder match the left shoulder during lateral raises.

[edit] Cool down

1. Jogging (HR around 130 b.p.m.) (1 Lap)

2. Toe Touch (Quad stretch as well if quadriceps are feeling tight) (10 Reps per Side)

3. Arm Static Stretching: Arm Across Chest, Triceps Stretch, Biceps Stretch, Shoulder Towel Stretch (30 Seconds per Stretch)

4. Spider-man Stretch (30 seconds)

5. Internal Rotator cuff stretches (10 repetitions)

6. External Rotator cuff stretches (10 repetitions)

[edit] Final Assessment Results

[edit] Balance Results

When assessing our client's balance the Star Excursion Test was used.

The client stood on left foot and moved right foot. Results are as follows and are listed in order preformed:

1. Anterior: 101 cm

2. Anteromedial: 74cm

3. Medial:63 cm

4. Posteromedial: 77 cm

5. Posterior: 91 cm

6. Posterolateral: 124 cm

7. Lateral: 116 cm

8. Anterolateral: 120 cm


The client stood on right foot and moved left foot. Results are as follows and are listed in order preformed:

1. Anterior: 114 cm

2. Anteromedial: 75 cm

3. Medial: 64 cm

4. Posteromedial: 74 cm

5. Posterior: 80 cm

6. Posterolateral: 121 cm

7. Lateral: 125 cm

8. Anterolateral: 129 cm

The results from the Star Excursion Balance Test were compared with the client's results pre- training. When comparing the post-training results of the Star Excursion Test to the client's pre-training results, it is evident that she increased in certain movement patterns and decreased in others performed during the task. When comparing the client's results to the norms, she scored average which was the same result she got pre-training. Therefore, it can be concluded that the client's balance was maintained over the course of the training program.

[edit] Flexibility Results

When testing the client's flexibility there were two tests preformed. First was the goniometer was applied to the shoulders. The importance of doing both shoulders is because the clients right shoulder has been injured and this will effect the ROM within the joint. For the goniometer shoulder flexion was tested and scored a 0-180 on the left and a 0-180 on the right (injured shoulder). For the other goniometer test the shoulder abduction was tested the results are as follows; 0-180 for the left and 0-180 for the right. Again, the decreased ROM may be due to the previous injury. The second flexibility test that was conducted was the sit and reach for ROM within the hamstrings and back. She was not only able to touch her toes but she was also able to reach past her toes by 18 cm. When comparing her to the norms for the sit and reach test, she was ranked to be good and above average. When comparing the client's results to her pre-training results it is evident that the client increased in both shoulder flexibility and overall flexibility. The client's Sit & Reach Test increased by 2.5 cm and her shoulder flexibility increased to receive full range of motion during flexion and abduction of both the right and left shoulders. When comparing the client's Sit & Reach test to the norms she scored a ranking of good.

[edit] Muscular Strength Results

When testing the client's muscular strength the Hand Grip Test was used. The test was performed on each hand three times and the averages for each hand were recorded. The client scored 22 kg using their left hand and 23 kg when using their right hand. Therefore, when comparing the client's post-training results to her pre-training results her grip strength increase greatly. When compared to the norms she was previously placed weak for both the right and left hand, but now she is considered in the normal category.

[edit] Muscular Endurance Results

To test the client's muscular endurance in her lower body the 30 Second Chair Stand Test was used. In the 30 second time frame the client was able to complete 17 full sit / stands. Unfortunately, the norms for this test are only for those 60 years old and above so we could not compare her results to others her age. Before the test, we allowed the client to perform a couple practice trials going from a sitting and standing position with the chair. The client performed the test without error or the use of her hands, which were kept crossed over her chest the entire time. If the client was 60 years of age or more, her results would have scored above average. During the initial assessment with the client she was only able to complete 14 full repetitions. Since she was able to complete 3 full more repetitions it is evident that the muscular endurance in her lower body has increase post-training.

To test the client's muscular endurance in her upper body preformed the YMCA Bench Press Test. The YMCA Bench Press Test was chosen because the client stated that she had performed this movement before without discomfort which is important because she has a weak right shoulder. When preforming the YMCA Bench Press Test the tempo was set to 60bpm and 35lbs weight was used, which as the same as during the initial assessment. The client was able to preform 30 reps within one set. When comparing this to the norms for her gender and age group she was ranked as good and once again above average. This was a large increase from her initial YMCA Bench Press results, indicating an increase in her upper body muscular endurance.

[edit] Cardiorespiratory Endurance

To test our client's cardiorespiratory endurance we implemented the 12 Minute Run. Within the 12 minute time frame the client was able to cover a distance of 2,050 meters. This was 175 meters more than the client was able to cover during the initial assessment. The new distance the client was able to obtain during the final assessment moved her ranking from average to above average when compared to the norms.

The results from the 12 Minute Run were also used to predict the client's VO2max. The distance covered by the client over the 12 Minute Run was converted from meters to kilometers and then used in the following equation to predict VO2max:

VO2max = (22.35 x kilometers) - 11.29

VO2max = (22.35 x 2.050) - 11.29

VO2max = (45.82) - 11.29

VO2max = 34.53 ml/kg/min

The following equation was used to measure her Max Heart Rate of 173bpm: (220 bpm-age)= MHR.

From the initial assessment that client's VO2max was calculated to be 30.62 ml/kg/min. After the post-training assessments the client's calculated VO2max had moved up to 34.53 ml/kg/min, indicating an increase in the client's cardiorespiratory endurance.

[edit] Concluding Statements

[edit] Program Goals

All of the program goals were met. One goal of the training program was to maintain the client’s balance throughout the training sessions. Evident in her final assessments, this was obtained through the use of BOSU ball exercises. Second, our training goal to increase the client’s shoulder flexibility was met and passed as our client was able to gain full range of motion in both her right (injured) and left shoulder. This was achieved through the use of strength training exercises and shoulder stretches. Furthermore, the goal to increase our client’s strength was met by the use of resistance training. The client has been able to increase in weight being used throughout the training sessions and increased her testing results from her initial results. The goal to increase muscular endurance was also achieved through the use of circuit training and limited rest time during the training sessions. The client’s muscular endurance in her upper body surpassed the desired results on her YMCA Bench Press Test and the desired results when testing lower body muscular endurance were met. Finally, the goal to increase the client’s cardio-respiratory fitness and running speed was achieved through the addition of sprints in the circuit training. This improvement was seen during the client’s final 12 minute run, as she was able to run a larger distance in the same amount of time. In conclusion, all the goals for the training program were met and can be seen when comparing the client’s initial testing results to her final results.

[edit] Material Provided to Client

When meeting with our client for the last session our group gave her a booklet outlining the progression made though out the semester. This was compared using both pre and post assessment results. In addition we provided the client with graphs and text to better depict her progression. As well, two weeks worth of workouts were given to our client to provide her with the materials to continue her progression. The format was similar to that done throughout the semester as to avoid confusion. We also provided the client with guidelines at the end of the booklet on how the client can manage her training program to ensure progression.

[edit] Summary Chart

Image:12346314_10156364.jpg

[edit] Confidential Group Evaluation

Overall, there were no concerns present with the group evaluation.

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