Group 5

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Lab 5

Group Members:

Ali McNeil-Smith (5105192), Caitlin Ottaway (5119011), Connor Dale (5203138), Danna Keophitoune (5241765)

Contents

[edit] Initial Assessment

Date: September 22, 2015

Time: 3:30 pm

Members: Ali McNeil-Smith, Danna Keophitoune and Connor Dale

[edit] Initial Assessment Questions

1. Conversation Questions

Initial conversation questions (such as “how are you doing” etc.) will be used to create a comfortable environment and relationship between the client and students before diving into the content.

• What interested you to volunteer for this opportunity?

  • Have you ever been a part of something like this before?

• What do you do for work?

  • What days do you work?
  • What does a typical week look like for you?

• Are you training for something specific?

  • Does this entail any specific goals?
  • Do you have any upcoming vacations or trips where you will be away?

• What do you hope to get out of the fitness program we will be designing?


2. Fitness Information

Physical Activity Experience

• How would you rate your physical fitness on a scale of 1 to 10?

  • What would you like your rating to be by the end of this fitness program?

• What have you done for previous physical activity?

  • How often did you do it during a week?
  • Was it challenging?

• Do you do any physical activity currently?

  • If so, when and where?
  • Is it something you would like to be incorporated into our sessions?

• Do you have any previous experience in a gym environment?

  • What did you like about it?
  • What didn’t you like?

• Do you know anyone who is physically active?

  • If so, what do they do to maintain an active lifestyle?

Injuries and/or Muscle Weakness

• Do you have any pre-existing injuries?

  • If so, how long were you unable to be physically active for?
  • Did you do any rehabilitation? Were there any exercises you learned from this?

• Do you find you have any muscle weakness?

  • Where are you the weakest?

Medical History

• Do you suffer from any chronic health conditions?

• Do you smoke, or have you quit within the last year?

• Are you taking any medications that might affect physical or cognitive performance?

• Is there anything else medically that we should be aware of?


3. Personal Information

If you are comfortable, there are a few things we would like to ask in order to help us with measurements and calculations to tailor your workout sessions.

• What is your age?

• What is your weight?

• What is your height?

• Is there anything we should know that you might feel uncomfortable doing? • PAR-Q Form

  • An assessment of physical health to make sure it is okay for you to be participating in certain exercises
  • Opportunity to acquire a medical referral if needed

• How would you like to contact us in case of cancellations?

  • Phone, text, email etc.

[edit] Fitness Testing

Date: September 28, 2015

Time: 4:15pm

Location: The Zone at Brock University

Members: Connor Dale & Caitlin Ottaway

Goal: To assess the client's current level of fitness.

[edit] Stretching

To begin, the client must be allowed to run through a series of dynamic stretches in order to prevent possible injury and prepare the muscles for exercise. A few of the dynamic stretches that will be used include;

Lunge with a Lean – opens up hips while engaging the lower leg muscles

Image:Lunge.jpg

Straight Leg Kicks – great stretch for hamstrings, while also engaging core muscles (*important not to kick too hard or make the movement ‘jerky’)

Image:Straight_Leg.jpg

Arm Circles – appropriately warms up shoulder joint

Image:ArmCircles.jpg


[edit] Flexibility

The Sit and Reach test will be administered to determine the clients lower back and hamstring flexibility. She has expressed that she would like to focus on flexibility as a secondary fitness goal.

Equipment: Sit and Reach box

Procedure: Client must sit on the floor with legs outstretched in front of them. The soles of their feet must lay flat against the side of the sit and reach box and knees must remain flat against the floor throughout the entire test. The client then leans forward with palms facing downwards to reach as far in front of them as possible. The distance must be held for 1-2 seconds while measurements are recorded. Measurements are taken by seeing how far the client can reach in relation to their feet placement. Their feet are measured at zero, if they reach beyond their feet it is recorded as a positive number, and if they cannot reach their feet it is recorded as a negative number.

Image:SitandReach.jpg

Analysis: Measurements recorded from the client will be compared to a ‘norms’ table for the sit and reach test. This will also be used as a marker to observe any progress over the next coming weeks.

[edit] Balance

To test the clients balance, the Star Excursion Balance Test will be used to screen for deficits in postural control due to previous musculoskeletal injuries. It is a measure of dynamic balance that provides challenge to athletes and all individuals who are physically active. In the case of our client, she has mentioned that she has weak knees.

Equipment: Set up required for this test is 4 pieces of tape with a length of 6-8 feet. First a ‘t’ should be formed by two pieces of tape and placed on the floor, followed by an ‘x’ with the remaining pieces of tape. The lines should be evenly separated by 45° angles.

Image:Balance.png

Procedure: The goal of this test is to maintain a single leg stand, while reaching as far as possible along the tape in 8 different directions with the contralateral leg.

The directions are as follows; anterior, anteromedial, medial, posteromedial, posterior, posterolateral, lateral, anterolateral.

Analysis: Failure to complete test while maintaining a single leg stance will indicate some weakness to take into consideration when designing a fitness plan.

[edit] Muscular Strength

For muscular strength, an assessment of capability on a Pull-Up Machine will be performed. One goal specified by our client was to do 1 pull up unassisted, so this will hopefully help to measure improvement towards this goal.

Equipment: Assisted pull-up machine

Procedure: Client must proceed to do 5 pull-ups at ‘x’ of her body weight off. If it is too easy, slightly remove more weight until she finds it difficult. This will indicate a starting point to work up from.

Image:AssistedPullup.jpg

Analysis: Using weight that client finds it difficult to perform 5 pull-ups as a starting point and a marker to observe progress.

[edit] Muscular Endurance

Muscular endurance will be determined by measuring the amount of push-ups and sit-ups the client can complete in a set time.

Equipment: stopwatch

Procedure: For push-ups, the client will be asked to use either the standard push-up form or modified push-up form (depending on what they are more comfortable with) and see how many they can do in 1-minute OR until exhaustion.

Standard Push-up Image:Push_ups_standard.jpg

Modified Push-up Image:Modifiedpushup.jpg

For sit-ups, the client will be asked to use standard sit-up form, keeping hand locked behind their head, and see how many they can do in 1-minute OR until exhaustion.

Standard Sit-up Image:Standardsitup.jpg

Analysis: They number recorded for each the push-ups and sit-ups will be compared for norms for females. This will also be used as a marker to observe progress.

[edit] Cardiovascular

The 12-Minute Run will be used as a test to determine the client’s aerobic fitness and endurance. Although this can be a strenuous test, our client has mentioned she is currently running for physical activity, making this an appropriate type of measure.

Equipment: Track (inside or outside) OR a treadmill (must have an incline of 1 degree to mimic outdoor running) and a stopwatch.

Procedure: Client must run on the track/treadmill, covering as much distance as possible in the time period of 12 minutes.

Analysis: Measurements recorded from this test will be compared to norms for females. This will also be used as a marker to observe any progress.

[edit] Initial Fitness Testing Results

[edit] Balance

Star Excursion Balance Test

Direction Right Leg Length (cm) Left Leg Length (cm)
Anterior 22 22.5
Anteromedial 26 24
Medial 26 24
Posteromedial 30 23.5
Posterior 31 27
Posterolateral 25 25
Lateral 15 16
Anterolateral 18 20

Additional comments: Client had some issues with maintaining control; however she quickly recovered and continued the test without any further issues. Client mentioned in consultation that she had weaker core muscles which lead to a loss of balance. Further work on core muscles to improve her balance.

[edit] Flexibility

Sit and Reach Test

Trials Distance (cm)
1 6
2 10
3 13
Average 9.6

Additional comments: client showed average- good flexibility compared to the norms of this test.

[edit] Muscular Strength

Pull-Ups (Assisted)

Starting weight = 64lbs off body weight

Completed 5 reps at this weight

Additional Comments: client has expressed she would like to work towards completing a pull-up entirely on her own. 64lbs off of her weight will act as a starting point to work up from.

[edit] Muscular Endurance

Push-Ups in 1 Minute

Push ups = 16

Sit-Ups in 1 Minute

Sit ups = 35

Additional comments: The client is at the norm average for push ups in a minute for her age bracket and ranks excellent compared to the norms for sit ups in a minute for her age.

[edit] Cardiovascular

12-Minute Run

Distance = 10 laps = 2000m


Calculating Estimated VO2max

VO2max (ml x kg-1 x min -1) = (0.0268 x D) - 11.3

VO2max = [0.0268 x (2000 m)] - 11.3

VO2max = 42.3 ml x kg-1 x min -1

The percentile rank from the normative table 11.14 taken from NSCA's Essentials of Personal Training by Coburn & Malek, for 42.3 ml x kg-1 x min -1 for a 40 year-old-female = 90th percentile


Additional comments: In the consultation the client mentioned she liked running outside rather than on the track, which may have affected her performance however client was still above average for this test for her age bracket.

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

Maintain Cardio

According to the initial fitness test results, the client is well trained in aerobic performance and when compared to the norms, she is in the 90th percentile. This indicates that the client does not need to work on increasing her cardiovascular endurance but needs to maintain it. This will be done by running for 30 minutes in training sessions, once a week, outdoors; as the client has expressed a preference in an outdoor terrain. Measuring intensity will be based on a target heart rate zone that is calculated using the clients maximum heart rate (220 - age (41) = 179bpm). To maintain the cardio fitness the client is at now, keeping her heart rate between 65-80% of her maximum heart rate will help in achieving that.

Increase Core Strength

Increasing core strength will be one of the focuses of the training sessions. Using plank exercises with various types of equipment will make the exercises more difficult as the client progresses. Beginning with a normal plank for 1 minute, planking on an unstable ground by using a bosu-ball, followed by asking the client to then perform a dynamic plank on stable ground, then on unstable ground will continue to present new challenges for optimal results. Other core exercises, such as leg raises, oblique twists and different variations of the standard 'sit-up' will incorporate variety from week to week. These exercises will be performed twice weekly to ensure proper rest time in between sessions. The client’s strength will be tested at the end of the 5/6 week program by doing as many sit-ups as possible and comparing the results to her initial fitness testing.

Increase Upper Body Strength

The client has expressed an interest in increasing her upper body strength so that she will be able to do one unassisted pull-up by the end the 5/6 week program. The assisted pull-up machine will be used to track progress. To begin, the client will be placed on the weight in which they feel challenged to complete 5-8 reps for 3 sets. This will be slightly more weight off of what was assessed in fitness testing to build her strength (i.e. more than level 4 or 64lbs off of her body weight, which was performed for 5 reps during assessment). This workout will be performed twice weekly to maximize the strength built in the upper arms, as well as allow adequate rest time between sessions. To reach the goal of being able to do one unassisted pull-up, the weight will have to be dropped at approximately 2 machine plates per week. Other exercises that will assist in strengthening the muscles activated during the pull-up will be used in conjunction with the assisted pull-up machine. This will include, but is not limited to; Seated Row, Dumbbell Rows, Lat Pull-Down, Triceps Dips, Bicep Curls and Hammer Curls.

Muscular Endurance

According to the fitness test results, the client is at the norm average for her age bracket when it comes to muscular endurance. This indicates that although in good standings, there is room for improvement. Exercises that will pertain to endurance will work in conjunction with upper body strength; using higher reps with lighter weight to begin, in order to engage her Type II muscle fibers. To provide more of a challenge, High Intensity Interval Training (HIIT) will be incorporated into training sessions once a week. This will also target cardio respiratory fitness in a way that is different from running. By enhancing the client's muscular endurance through exercises that also focus on strength and cardio, she will become a well-rounded athlete.

Flexibility

The fitness results show that the client is at the norm average for her age bracket when it comes to flexibility. The goal of our program is to maintain her flexibility throughout the 5/6 week sessions. Although flexibility may not be the main target, it will be worked on every session in the warm up with dynamic stretching and static stretching in the cool down. By maintaining the clients good flexibility it will help increase her fitness level as a whole.

[edit] Workout Sessions

[edit] Session 1

Date: Thursday, October 8, 2015

Time: 5:00 to 6:00 pm

Location: The Zone at Brock University

Members Attended: Danna Keophitoune, Caitlin Ottaway, and Ali McNeil-Smith

Goal: Provide the client with a core and upper body strengthening routine.

[edit] Dynamic Stretching/ Warm Up

Arm circles - forward and backwards

Lunge with lean - 5 times on each side

Butt kicks - 25 kicks

Image:Butt_kicks.jpg


Jog - 2 laps around the track

[edit] Strengthen

Perform the following exercises with 3 sets of 8-12 repetitions, aiming for 10 reps. If client can only do 8 reps, decrease weight. If client can do 12 reps, increase weight. 30 second rest in between sets and 60 second rest in between activities.

Seated Row - Weight beginning at 50 lbs

Image:Cablerow.jpg

Lat Pull Downs - Weight beginning at 50 lbs

Image:Lat_pulldown.jpg

Dumbbell rows - Weight beginning at 10 lbs on right and left side

Image:Dumbbellrow.jpg


Pull-Up - Level 6 weight


Dumbbell Hammer Curls in front of mirror - Weight beginning at 10 lbs

Image:Hammer-curls.jpg

[edit] Core

The following exercises are performed with 2 sets of 10 reps. 30 second rest in between sets, and 60 second rest in between activities.

Leg Raises - Lying supine, with arms to the side, legs lifting together

Image:Legraises.jpg

Russian Twist - with 5lb dumbbell (instead of a medicine ball)

Image:Abtwist.jpg

Sit-ups - with each sit-up, tap the opposite hand of person holding feet stable

Image:Situps.jpg

[edit] Cool Down

Walk around track once to bring the heart rate down to resting rate.

[edit] Static Stretching

Each of the static stretches will be held for 30-45 seconds each to lengthen the muscle fibers and reduce injury.

Biceps - Arm extended, hyperextend hand to stretch biceps/forearms

Image:Forearms-Stretch.jpg

Abdominals - "Cobra Stretch" - lying prone and push arms up to raise chest

Image:Cobrastretch.jpg

Back - Round back while elbows placed on thighs

[edit] Session 2

Date: Wednesday, October 13, 2015

Time: 12:00 to 1:00 pm

Location: The Zone at Brock University

Members Attended: Ali McNeil-Smith and Danna Keophitoune

Goal: Focus will be on lower body muscles, as well as the chest and triceps.

[edit] Warm Up

Jog – 2 laps around the track

Arm Circles – while walking; 10X forwards and 10X backwards

Leg Swings – 10 swings with each leg while walking forwards

Image:Leg_swing.jpg

Butt Kicks – 25 kicks

High Knees – 25 on the spot high knees

Image:Highknees.jpg

[edit] Legs

Perform the following exercises with 3 sets of 8-12 repetitions. 30 second rest in between sets and 60 second rest in between activities.

Squats – with dumbbells; 15lbs in each hand

Image:Squatsdumbbells.jpg

Lunges – with dumbbells; 8lbs in each hand

Image:Lungedumbbells.jpg

Straight-Leg Deadlifts – 12.5lbs in each hand

Image:Deadlifts.jpg

[edit] Chest and Triceps

Perform the following exercises with 3 sets of 8-12 repetitions, aiming for 10 reps. If client can only do 8 reps, decrease weight. If client can do 12 reps, increase weight. 30 second rest in between sets and 60 second rest in between activities.

Bench Press on Stability Ball – 10lbs in each hand as starting weight

Image:Benchpress.jpg

Chest Flies on Stability Ball – lying supine on stability ball; 10lbs in each hand

Image:Chestfly.jpg

Triceps Kickbacks – 10lbs in each hand

Image:Tricepext.jpg

[edit] Cool Down

Walk around track once to bring the heart rate down to resting rate

[edit] Static Stretching

Hold for 30-45 seconds each

Triceps Stretch – Both arms raised above head, slide one hand down the middle of the back. Opposite arm helps to gently push on the elbow to add to the stretch

Image:Tricepsstretch.jpg

Shoulder Stretch – extend arm across chest at shoulder height, place opposite hand outside of elbow and hold (pressing towards chest)

Image:Shoulderstretch.jpg

Chest Expansion – clasp hand behind back, gently move arms up and away from back

Image:Chestexpansion.jpg

Hamstring Stretch – hug knees into chest, one leg at a time, and hold

Image:Hamstringstretch.jpg

Single-Leg Hamstring Stretch – sitting with back straight and one leg extended, lean forward to grasp ankle or foot and hold; repeat with other leg

Image:Or-single-leg-hamstring-stretch.jpg

Seated Cross-Legged Twist – cross left foot over right knee, grasp left knee and gently pull body to the left, gaze over shoulder and hold. Repeat with other leg.

Image:Or-seated-cross-legged-twist.jpg

[edit] Session 3

Date: Friday October 16, 2015

Time and Location: Workout will be done on clients own time

[edit] Warm Up

Arm Circles – while walking; 10X forwards and 10X backwards

Leg Swings – 10 swings with each leg while walking forward

Quad stretch- bend one leg and hold foot against butt holding for 3 seconds and then walking a couple of steps in between each hold.

Image:Quadstretch.jpg

High Knees- 25 on the spot high knees.

[edit] Cardiovascular

4km run - Outside in 35 minutes

Mountain Climbers- 3 sets of 10

Image:Mountain.jpg

[edit] Core

2 sets of 20 reps

Russian Twists- 2 sets of 10 with 10lbs dumbbell

Side Bends- 2 sets of 10 with 10lbs dumbbell

Image:Sidebend.jpg

Bicycle- 2 sets of 10

Image:Bicycle.jpg

Leg Lifts- 30 seconds at a time. May sit on hands if difficult. 2 sets of 5.

[edit] Cool Down

Walk at moderate pace for 2 minutes to bring heart rate down to resting rate

[edit] Static Stretching

Hold for 30-45 seconds

Hamstring Stretch – hug knees into chest, one leg at a time, and hold.

Single-Leg Hamstring Stretch – sitting with back straight and one leg extended, lean forward to grasp ankle or foot and hold; repeat with other leg.

Seated Cross-Legged Twist – cross left foot over right knee, grasp left knee and gently pull body to the left, gaze over shoulder and hold. Repeat with other leg.

Cobra - lying prone and push arms up to raise chest.

Child’s Pose – sitting on feet and stretching arms forward across ground.

Image:Childs_pose.jpg

[edit] Session 4

Date: Friday, October 23, 2015

Time: 4:10 to 5:15 pm

Location: The Zone at Brock University

Members Attended: Caitlin Ottaway and Connor Dale

Goal: The goal of this exercise is to provide the client with a full body workout; emphasizing the larger muscles of the arms and legs as well as the core.

[edit] Warm Up

Arm Circles – while walking; 10X forwards and 10X backwards

Leg Swings – 10 swings with each leg while walking forward

Quad stretch- bend one leg and hold foot against butt holding for 3 seconds and then walking a couple of steps in between each hold.

High Knees- 25 on the spot high knees.

[edit] Upper Body

3 sets of 8-12 repetitions (aiming for 10 reps)

30 second rest in between sets and 60 second rest in between activities

Lat Pull Downs - 50lbs

Pull-Up - Level 6 weight

Bench Press on Stability Ball – 12.5lbs in each hand as starting weight

Front raises- 7lbs

Image:Frontraise.jpg

Bicep Curls – 12.5lbs in each hand

Tricep Kickbacks - 12.5lbs- 1 arm at a time

[edit] Lower Body

3 sets of 8-12 repetitions

30 second rest in between sets and 60 second rest in between activities

Squats – with dumbbells; 20lbs in each hand

Cable Hip Abductors – 30 lbs- 1 leg at a time

Image:Cableabduct.jpg

Hip Adductor Machine - 40 lbs

Image:Hipadduct.jpg

[edit] Core

2 sets for each exercise

Bicycle- 30 seconds at a time

Opposite Arm and Leg Raise- 10 reps on each side

Image:Armandleg.jpg

[edit] Cool Down

Walk at moderate pace for 2 minutes to bring heart rate down to resting rate

[edit] Static Stretching

Hold for 30-45 seconds

Biceps - Arm extended, hyper-extend hand to stretch biceps/forearms

Abdominal's - "Cobra Stretch" - lying prone and push arms up to raise chest

Triceps Stretch – Both arms raised above head, slide one hand down the middle of the back. Opposite arm helps to gently push on the elbow to add to the stretch

Chest Expansion – clasp hand behind back, gently move arms up and away from back Hamstring Stretch – hug knees into chest, one leg at a time, and hold

Seated Cross-Legged Twist – cross left foot over right knee, grasp left knee and gently pull body to the left, gaze over shoulder and hold. Repeat with other leg.

[edit] Session 5

Time and Location: Will be completed on client's own time

Goal: This workout will be designed to accommodate the client's health. It will incorporate exercises that can be performed at home and at the client's own discretion. To provide the client with a circuit workout that will largely target the lower body and abs while also contributing to full-body fitness.

[edit] Warm up

Jog on Treadmill - a quick 10-15 minute jog at a moderate pace will help elevate the clients heart rate

Standing Squats - without weight; 10 reps

Leg swings - forwards and backwards

[edit] Circuit Workout

45 seconds for each activity, repeat all activities 2-3 times.

High Knees

Mountain Climbers

Squat jumps

Image:Jump.jpg

Crunches

Burpees

Image:Burpee.jpg

Bicycle

[edit] Session 6

Goal: to provide the client with a circuit workout that will target muscle endurance in the upper body.

[edit] Warm up

Moderate Jog - A quick 2 minute jog to increase heart rate

Arm circles

Scissor Stretch

Image:Scissor.jpg

Arm swings

[edit] Circuit

Complete circuit 2-3 times

Chest press on stability ball - 15 reps at 10 lbs

Lat pull-downs/seated rows- 15 reps at 50 lbs

Alternating Arnold Presses - 12 reps at 10 lbs

Image:Arnold.jpg

Assisted Pull-Up (adding 5 doing 8 reps)

Tricep kickbacks - 15 reps at 10 lbs

Forearm flexion/extension - 15 reps at 7.5 lbs

Image:Forearmflexion.png Image:Forearmext.gif

[edit] Cool down

Walk at moderate pace one lap of track to bring heart rate back down

Static Stretching

Hold for 30-45 seconds

Biceps/Forearm - Arm extended, hyper-extend hand to stretch biceps/forearm

Chest Expansion - Clasp hands behind back, gently move arms up and away from back

Tricep Stretch - Both arms raised above head, slide one hand down the middle of the back. Opposite arm helps to gently push on the elbow to add to the stretch

Seated Cross- Legged Twist - Cross left leg over right knee, grasp left knee and gently pull body to the left, gaze over shoulder and hold. Repeat with other leg.

[edit] Session 7

Date: Friday November 6, 2015

Time: 4:10pm

Location: The Zone at Brock University

Members Attended: Ali McNeil-Smith and Caitlin Ottaway

Goal: To accommodate for the clients health by providing exercises that are not too strenuous. Focus will be on flexibility.

[edit] Warm Up

Arm Circles - while walking; 10X forwards and 10X backwards

Leg Swings - 10 swings with each leg in four directions; forwards, backwards, left, right

Neck Rolls – while walking forward, gently roll neck forwards, left, backwards, right

Image:Neck_rolls.jpg

[edit] Cardio

Jogging – moderate pace 2 times around track; 2 sets

Jumping Jacks – complete 10 jumping jacks; 2 sets

  • jumping jacks will be completed in between sets of jogging

Image:Jumping-Jacks.jpg

[edit] Stretching

Cobra Stretch – lying prone, place hands under shoulder and push into ground to raise chest; hold for 15-30 seconds

Cat Stretch – begin on hand and knees; roll spine from tailbone to neck, arching back like a cat; hold for 15 seconds then return to neutral position; repeat

Image:Catstretch.jpg

Child’s Pose – begin on hands and knees, sink hips backwards towards feet and keep arms stretched in front; bring forehead to floor between hands; take deep breaths; hold for 15-30 seconds

Hip Stretch – Standing, raise both hands in the air; place one foot forward and one foot backwards into a slight lunge, lifting back heel off the ground; lean up and backwards; hold for 15 seconds then repeat with other leg

Image:Hipstretch.jpg

Seated Cross-Legged Twist – begin in seated position with legs outstretched; bend right knee and place right foot on outside of left knee; wrap left arm around right knee, twisting body; hold for 15 seconds and repeat on other side

Lower Back Stretch – lie on back and bring both knees into chest; hug both knees with arms, pulling them forwards towards head and lifting lower back off the ground; hold for 15-30 seconds

  • grabbing behind knees will intensify stretch

Image:Lowerback.jpg

Ear to Shoulder – begin in sitting position with back straight; flex head laterally side to side

  • ensure not to force head to each side, use body weight

Image:Neck.jpg

[edit] Session 8

Time and Location: will be completed at clients own discretion.

NOTE: Two workouts have been designed. The first is to accommodate the clients health, working only on flexibility. The second is a high intensity full body circuit.

[edit] Workout A

Goal of Workout A: Increase flexibility and range of motion.

[edit] Warm Up

Arm Circles - while walking; 10X forwards and 10X backwards

Leg Swings - 10 swings with each leg in four directions; forwards, backwards, left, right

Neck Rolls – while walking forward, gently roll neck forwards, left, right

[edit] Stretching

Hold each stretch for 15-30 seconds; repeat as needed

Cobra Stretch – lying prone, place hands under shoulder and push into ground to raise chest

Cat Stretch – begin on hand and knees; roll spine from tailbone to neck, arching back like a cat; hold then return to neutral position; repeat

Spinal Twist – lay flat on back with arms outstretched above head; lift on leg up and across body bringing knee to hip level; keep shoulders on the ground and other leg straight; hold; repeat on other side

Image:Spinal.jpg

Child’s Pose – begin on hands and knees, sink hips backwards towards feet and keep arms stretched in front; bring forehead to floor between hands; take deep breaths

Triceps Stretch – Both arms raised above head, slide one hand down the middle of the back. Opposite arm helps to gently push on the elbow to add to the stretch

Shoulder Stretch – extend arm across chest at shoulder height, place opposite hand outside of elbow and hold (pressing towards chest)

Quadriceps Stretch – bend one leg and hold foot against butt, stretching the front of the leg

Hamstring Stretch – hug knees into chest one at a time; hold; repeat with other leg

Ear to Shoulder Stretch – begin in sitting or standing position with back straight; flex head laterally side to side

Front and Back Neck Stretch – Sitting or standing comfortably, bring neck forward gently to create a stretch in the back of the neck; bring head backwards to create a stretch in the front of the neck

Image:Frontneck.jpg

[edit] Workout B

Goal of Workout B: High intensity full-body circuit, designed with little rest in between exercises to keep heart rate elevated.

[edit] Warm Up

Arm Circles - while walking; 10X forwards and 10X backwards

Leg Swings - 10 swings with each leg in four directions; forwards, backwards, left, right

Neck Rolls – while walking forward, gently roll neck forwards, left, right

Running on the Spot – intervals of 25 seconds; 3 sets

Butt kicks - complete 10 butt kicks; 3 sets

  • Butt kicks will be completed in between sets of running on the spot
[edit] Circuit

Complete each exercise for 30 second intervals; repeat for 3 sets. 60 seconds rest between each set.

NOTE: All exercises are to be completed with body weight only

Push-ups

Squats

High knees

Triceps dips

Image:Tricepsdips.jpg

Jumping jacks

Sit ups

[edit] Cool Down

Will incorporate passive stretching to further increase flexibility.

Calf Stretch – sit on floor with legs extended; holding both ends of towel, loop middle around foot; bring toes towards shin by pulling on towel, hold for 10 seconds; keep tension and push against towel for 6 seconds; relax calf, bringing toes back towards shin and hold for 30 seconds; repeat with other leg

Image:Calfstretch.jpg

Hamstring Stretch – lie on back with legs extended on the floor; raise right leg so that the bottom of the right foot is facing the ceiling; holding both ends of towel, loop middle around foot; pull right leg forward towards body and hold for 10 seconds; then, push against the resistance of the towel for 6 seconds; relax hamstring and hold stretch for 30 seconds; repeat with other leg

Image:Hamstringtowel.jpg

Triceps/Shoulder Stretch – placing towel over shoulder, grab front end with left hand and end behind back with right hand; stretch triceps by pulling down on bottom arm and holding for 15 seconds; stretch front of shoulder by pulling with top hand and holding for 15 seconds; repeat on other side

Image:Towel.jpg

Pectoral Stretch – bring towel behind back and grab each end; lift towel away from body and hold for 15 seconds; ensure upper body does not lean forward

Image:Pectoral.jpg

Cobra Stretch – lying prone, place hands under shoulder and push into ground to raise chest; hold for 15-30 seconds

Cat Stretch – begin on hand and knees; roll spine from tailbone to neck, arching back like a cat; hold for 15 seconds then return to neutral position; repeat

[edit] Session 9

Date: Wednesday, November 18, 2015

Location: The Zone at Brock University

Time: 4:10pm

Members Attended: Ali McNeil-Smith and Danna Keophitoune

Goal: To allow the client to ease back in to exercising with an upper body circuit (accommodate for a few weeks off as well as a recent knee injury)

[edit] Warm Up

Arm Circles - while walking; 10X forwards and 10X backwards

Leg Swings - 10 swings with each leg in four directions; forwards, backwards, left, right

Neck Rolls – while walking forward, gently roll neck forwards, left, right

Running on the Spot – intervals of 25 seconds; 3 sets

[edit] Circuit

Complete each exercise for 45 seconds (1st set), 40 seconds (2nd set), 35 seconds (3rd set) intervals. 60 seconds rest between each set.

Push-Ups

Triceps Kick-Backs – 10lbs

Jumping Jacks

Biceps Curls – 10lbs

Sit Ups

[edit] Cool Down

Triceps Stretch – Both arms raised above head, slide one hand down the middle of the back. Opposite arm helps to gently push on the elbow to add to the stretch

Biceps Stretch - Arm extended, hyper-extend hand to stretch biceps/forearms

Cobra Stretch – lying prone, place hands under shoulder and push into ground to raise chest

Cat Stretch – begin on hand and knees; roll spine from tailbone to neck, arching back like a cat; hold then return to neutral position; repeat

Chest Expansion – clasp hand behind back, gently move arms up and away from back

Hamstring Stretch – hug knees into chest, one leg at a time, and hold

Shoulder Stretch – extend arm across chest at shoulder height, place opposite hand outside of elbow and hold (pressing towards chest)

[edit] Session 10

Date: Friday, November 20, 2015

Location: The Zone at Brock University

Time: 4:00pm

Members Attended: Caitlin Ottaway and Connor Dale

Goal: is to provide client with a full upper body strength workout, the last push towards the pull-up goal.

[edit] Warm up

Run on the spot- 25 intervals of 3 sets

Arm circles- While walking 10x forward, 10x backwards

[edit] Upper Body Strength

3 sets of 8-12 repetitions (Aiming or 10 reps)

Bench Press on Stability Ball – 10lbs in each hand as starting weight

Lat pull downs – 50lbs

Chest Flies on Stability Ball – lying supine on stability ball; 10lbs in each hand

Seated rows – 50lbs

Assisted Pull-up- Level 6

Alternating Arnold press – 10lbs in each hand

Biceps Curls - 10lbs in each hand

Triceps kickbacks- 12.5lbs

Forearm extension and flexion – 7.5lbs in each hand

[edit] Cool Down

Static Stretching

Hold for 30-45 seconds, repeat if needed

Biceps - Arm extended, hyper-extend hand to stretch biceps/forearms.

Triceps Stretch – Both arms raised above head, slide one hand down the middle of the back. Opposite arm helps to gently push on the elbow to add to the stretch.

Chest expansion- clasp hand behind back, gently move arms up and away from back.

Seated Cross-Legged Twist – cross left foot over right knee, grasp left knee and gently pull body to the left, gaze over shoulder and hold. Repeat with other leg.

Cobra Stretch – lying prone, place hands under shoulder and push into ground to raise chest.

Child’s Pose – begin on hands and knees, sink hips backwards towards feet and keep arms stretched in front; bring forehead to floor between hands; take deep breaths.

[edit] Session 11

Date: Wednesday, November 24, 2015

Location: The Zone at Brock University

Time: 4:10pm

Members Attended: Danna Keophitoune and Connor Dale

Goal: To provide the client with a high intensity circuit that will incorporate some lower body exercises (to prevent further strain of the knee).

[edit] Warm Up

Arm Circles - while walking; 10X forwards and 10X backwards

Leg Swings - 10 swings with each leg in four directions; forwards, backwards, left, right

Neck Rolls – while walking forward, gently roll neck forwards, left, right

Jogging – 2 laps at a moderate pace around the track

[edit] Circuit

Complete each exercise for 50 seconds (1st set), 45 seconds (2nd set), 40 seconds (3rd set) intervals. 60 seconds rest between each set.

Push-ups

Jumping jacks

Triceps kick-backs – 10lbs

Mountain Climbers

Squats with Calf raises

Image:Squatc.jpg

Biceps Curls – 10lbs

Sit ups

[edit] Cool Down

Triceps Stretch – Both arms raised above head, slide one hand down the middle of the back. Opposite arm helps to gently push on the elbow to add to the stretch

Biceps Stretch - Arm extended, hyper-extend hand to stretch biceps/forearms

Shoulder Stretch – extend arm across chest at shoulder height, place opposite hand outside of elbow and hold (pressing towards chest)

Quadriceps Stretch – bend one leg and hold foot against butt, stretching the front of the leg

Hamstring Stretch – hug knees into chest one at a time; hold; repeat with other leg

Cobra Stretch – lying prone, place hands under shoulder and push into ground to raise chest

Cat Stretch – begin on hand and knees; roll spine from tailbone to neck, arching back like a cat; hold then return to neutral position; repeat


[edit] Final Fitness Assessment Results

[edit] Balance

Star Excursion Balance Test

Direction Right Leg Length (cm) Left Leg Length (cm)
Anterior 27.5 26
Anteromedial 30 27
Medial 29.5 27
Posteromedial 29 30
Posterior 30 29
Posterolateral 27 26
Lateral 17 15
Anterolateral 25 18.5


Additional comments: From the beginning to the end of our workout sessions, our client maintained her balance abilities; continuing to show more flexibility and stability on the right than the left.

[edit] Flexibility

Sit and Reach Test

Trials Distance (cm)
1 7
2 9
3 9
Average 8.3

Additional comments: The client’s overall flexibility was less at the final fitness assessment (8.3cm) compared to the initial assessment (9.6cm). This places the client in the Average instead of Good category when compared to the norms for her age group.

[edit] Muscular Strength

Pull-Ups (Assisted)

Level 3

Completed 5 reps at this weight

Additional Comments: Being a major goal for our client, the results after the workout sessions show major improvement using the Assisted Pull-Up Machine. The client was able to complete 5 reps with at level 3 as opposed to beginning at level 6 (the lower the level, the more body weight is being lifted). Although one unassisted pull up was not assessed, it is likely that the client would be able to achieve this goal.

[edit] Muscular Endurance

Push-Ups in 1 Minute

Push ups = 16

Sit-Ups in 1 Minute

Sit ups = 32

Additional comments: The client remained in the same bracket for push-up and sit-ups during the post-fitness assessment. Push-Ups: Average for her age category, Sit-Ups: Excellent for her age category.

[edit] Cardiovascular

12-Minute Run

Distance = 9 laps = 1800m


Calculating Estimated VO2max

VO2max (ml x kg-1 x min -1) = (0.0268 x D) - 11.3

VO2max = [0.0268 x (1800 m)] - 11.3

VO2max = 36.94 ml x kg-1 x min -1

The percentile rank from the normative table 11.14 taken from NSCA's Essentials of Personal Training by Coburn & Malek, for 36.94 ml x kg-1 x min -1 for a 40 year-old-female = 70th percentile


Additional comments: The client dropped two categories during the 12 minute run by only completing 9 laps (1800m) instead of 10 laps (2000m), but still remains average for her age and gender. However, the decrease in distance places her in the 70th percentile instead of the 90th percentile where she began. This could largely be in part to taking a few weeks off of cardiovascular activities due to sickness and injury.

[edit] What's Next?

We have provided our client with a binder that has a description of all our workout sessions we have had with her. The binder also provides pictures of activities and stretches as a mental aid. She will be able to look back at this binder in order to refer back to activities and use some of the workouts we have planned for her.

The client intends to continue with HIIT training workouts in the Zone at Brock University during her lunch breaks, while also using swimming as an alternative form of cardio while recovering from a recent knee injury.

[edit] Program Summary Chart

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