Group 6

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[edit] Group 6

Greg Lyle, Nicolina Strkalj, Taylor Cleve, Koddi Quick, Rachel Dixon

[edit] Initial Consultation Questions

Our goal is to help improve her fitness and to help her reach her goals. We cannot give her advice on nutrition or weight loss. We are students with backgrounds in physical activity.

  1. What do you do for a living?
  2. When are you available to train with us?
  3. How would you like to communicate between each other?
  4. What are your goals that you want to achieve while working with us?
  5. Is there anything you don’t like to do or are afraid of doing that we should know about?
  6. Is there anything you would like to try?
  7. Do you currently do any physical activity ?
  8. What is your past activity level like? Did you play sports or have experience going to the gym?
  9. Do you have any past injuries/surgeries and have you done rehab for them?
  10. Do you have any joint or muscle pain?
  11. On a scale of one to ten how would you rate your health?
  12. GIVE PAR-Q., and explain what it is.
  13. What is your age?
  14. What do you know your weight?
  15. Do you smoke or drink?
  16. Are you on any medications?
  17. Is there anything you would like to ask us or anything you feel we should know that we haven’t covered

[edit] Initial Consultation

  • Meeting time: 11:30 am on Friday, September 18
  • Group members present: Greg Lyle, Rachel Dixon, Taylor Cleve
  • Meeting goal: understand our client's personal expectations, complete PAR-Q, gain a deeper understanding of our client's health and structural pathogens we need to work around

[edit] Tests for Initial Assessment/Rationale

Flexibility

  • Sit and Reach: To test flexibility we will be using the sit and reach test, as well as goniometry. We decided to use the sit and reach test because it was easily accessible as well as practical for our client. With our client having knee problems, the sit and reach will limit stress on the joint while getting a fairly accurate prospective on her overall flexibility.

Goniometry

  • The second test we will be assessing regarding flexibility will be a goniometry test. The reason we decided to go with goniometry is because our client does have restrictions in her lower body. The goniometry testing will give us an accurate rating on each joint and flexibility at that joint. The goniometry testing will also help us assess the flexibility at that joint compared to average range of motion norms. This testing will help future exercises to increase flexibility as well as shaping exercises, which deal will range of motion.

Balance

  • Star Excursion Test: To test balance we will be assessing our client using the Star excursion test. This test is ideal for assessing balance ability of our client due to the low intensity and low impact. Due to our client’s condition with Advair, this might cause weakness in the bones. This test will put little resistance on the bone and knee joints. The star excursion is also ideal due to the advanced accuracy and the information backing the test (many average norms available).

Muscle Strength

  • Grip Test: Regarding our client, she wanted to focus on cardio based exercises to improve her fitness. Even though this is her goal it is still important to implement muscle strength and resistance training into exercises, especially to strengthen muscles and bones. The grip test is ultimate for her because it doesn’t involve intimidating strength tests, such as the bench press, but also a comfortable test that can be related to overall body strength using certain equations.

Muscle endurance

  • Chair stand test: The best option for testing our clients muscle endurance would be the chair stand test. This is a relevant test because it is a generally short test that tests muscle endurance. The chair stand test also put less strain on the knee joint, which is a key component when assessing our client.

Cardiovascular

  • Rockport Test: The Rockport test is a good test to assess our client. The brisk walking component increases our client’s heart rate without pushing her to hard, which allows her to push herself within reason. The walking also benefits our client because its not as strenuous, making her less likely to feel the need to use her inhaler. The Rockport Test also allows validity without compromising comparable norms. The Rockport test is also easily admissible and is fairly easy to measure compared to cardiovascular tests such as VO2 max.

Testing Selection and Order

  • The order in which we assess our test to our client is key for a successful assessment. We choose to start with less strenuous tests such as flexibility and balance to start our assessment. This will also compliment a warm up of her muscles. After flexibility, balance will allow a gradual increase without being exhausting. The muscle strength and endurance will build in intensity and start to tire our client but she will still have energy left. Saving the cardiovascular test till the end will allow our client to use her remaining energy to be able to complete this test. Using this test last will tire her at the end rather than the beginning when she still has test left to complete.

[edit] Clinical Assessment

4:15pm on Friday, October 2nd with Koddi Quick and Nicolina Strkalj

Goal

  • complete assessment testing with our client at the zone

Results

Rockport Test

  • After a brief warm up, the subject walks as briskly as possible for one mile (1609 meters) with a heart rate monitor. Tester records heart rate (beats per minute) and time of completion. Evaluates cardiovascular fitness for adults.
  • It is important to accurately measure exercise heart rate. Heart rate was electronically monitored in the original study. A 10 second (Rockport) or 15 second (ACE) pulse may be used if the tester is very proficient but an electronic heart rate monitor is recommended.
  • A 15 second pulse is recommended for taking heart rate during rest and exercise. If an accurate pulse cannot be obtained during exercise, it is acceptable to stop exercising and immediately take a pulse. Since post exercise heart rate decreases rapidly, a 6 or 10 second pulse should be taken.

WALK AROUND THE TRACK 8 TIMES

Results

Amount of Laps (1600 m)= 8 Laps (200 m track at Brock University)

Time to complete= 19.13 minutes

Heart Rate= Pre 78 bpm Post 135 bpm

Vo2 Max= 14.48

Calculations=132.853 - (0.0769 × weight) - (0.3877 × Age) + (6.315 × Gender) - (3.2649 × Time) - (0.1565 × Heart rate)

=132.853 - (0.0769 × 170) - (0.3877 ×56 ) + (6.315 × 0) - (3.2649 × 19.13) - (0.1565 × 135)

Normative Data- Rockport Walk Test

The normative data for the Rockport Walk test scored in the low. This may be because of fatigue throughout each exercise, as this test was the last assessment. Maximal walking speed may also hindered low results, as the track at the zone could have contributed to slower pace (ie. Other people on track)

Image:Vo2max.jpg

Sit and Reach

  • Remove your shoes and sit on a flat surface, legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step (if there is no step, just any flat surface will do). Place the ruler on the ground between your legs or on the top of the step. Place one hand on top of the other, then reach slowly forward.


Results

Starting Position 0 cm (base measurement from toes) Finishing Position 10.60 cm (measure positive or negative from base)

8.89cm 12.10cm 10.80cm average 10.60cm

Normative Data- Sit and Reach

For this test our client scored in the average-above average range for her age as she averaged a score of 10.60cm with a peak at 12.10cm.

Image:Sitandreach.jpg

Goniometry

  • To measure the range of motion at a joint, the center of the goniometer is positioned at the axis of rotation of a joint, and the arms of the goniometer are aligned with the long axis of the bones of the adjacent segments or to an external reference.


Joint Measured Angle Result

Shoulder 0-140, 0-137 (RH) 0-165, 0-169 (LH)

Hip 0-173, 0-166 (RL) 0-153, 0-151 (LL)

Knee 90-97, 90-105 (R) 90-120, 90-122 (L)


Normative Data- Goniometry

Shoulder Flexion- LH- below average RH- average-above average

  • The data for the left side shoulder flexion was below average. This is due to the shoulder problems that were addressed in the initial consultation.

Hip Flexion- LH- above average RH- above average

  • The data for both sides during hip flexion were above average. This is expected as our client did achieve average to above average scores in flexibility.

Knee Extension- LH- below average RH- average-above average

  • The knee extension for the left knee was below average. This is due to the knee problems that were addressed in the initial consultation.


Image:Goniometry.jpg

Star Excursion Test

Image:Star.jpg

1. Anterior

2. Anteromedial

3. Medial

4. Posteromedial

5. Posterior

6. Posterolateral

7. Lateral

8. Anterolateral

measured in cm from base


Anterior LL- 63.5 RL- 73.66

Anteromedial LL- 65.5 RL- 77.2

Medial LL- 59.8 RL- 69.85

Posteromedial LL- 34.29 RL- 70.6

Posterior LL-72.6 RL- 72.3

Posterolateral LL- 61.7 RL- 52.7

Lateral LL- 73.4 RL- 54.61

Anterolateral LL- 72.13 RL- 69.85

Star Excursion- Normative Data-

1. average

2. average

3. average

4. below average

5. slightly above average

6. slightly above average

7. average

8. below average

These results are based off a leg length of 82.7 cm. The results show mostly average results for each position.

Image:Screen Shot 2015-10-22 at 10.46.45 PM.png

Image:Screen Shot 2015-10-22 at 10.48.03 PM.png

CLINICAL FUNCTIONAL TESTING IN PEOPLE 30-60 YEARS OLD. EXPECTED PERFORMANCE VALUES AND CORRELATIONS TO MUSCLE FITNESS AND ACTIVITY LEVEL


Grip Test

Hand (average 3) Score

Right 16, 13, 16 = 15

Left 18, 18, 18 = 18

Grip Test- Normative Data

RH- Below Average

LH-Normal/ Average

  • These results of below average in the right hand data may be due to dominant/ non dominant hands, or it may hinder from the shoulder problems addressed in the initial consultation.

Image:Screen Shot 2015-10-22 at 10.56.59 PM.png

Sit and Stand Chair Test

Attempt Times Sitting Up and Down (30 secs) 1 17

Normative Data- Chair Stand

With a score of 17 in the 30-second chair stand to test for muscular endurance our client scored in the average range.

Image:Screen Shot 2015-10-22 at 11.05.09 PM.png

[edit] SMART Goals

1. Maintain flexibility by completing dynamic stretches as part of a warmup before the cardiovascular exercises. As well, static and foam roller stretches as part of a cool down. Static stretches will be held for at least 30 seconds. The flexibility will be monitored by retesting her sit and reach at the half way point (4 weeks) and testing using goniometry at the end of the 8 weeks as well as sit and reach again. The goal is to keep her flexibility at the point it is at the beginning of the 8 weeks because it is already in a normal range.

2. Improve cardiovascular fitness by doing circuit training on the bike twice a week for 8 weeks. The goal is to improve her VO2 max which is 14.48 mL/(kg·min) and this will be monitored by retesting using the Rockport at the halfway interval and the end of the 8 weeks. During the workout she will be working at a target heart rate zone of 50-70% of her max heart rate, specifically between 82-115 bpm.

3. Maintain her balance by using balance boards and bosu ball exercises while increasing in difficulty as the weeks progress. Her balance will be monitored using the star excursion test at the halfway (4 week interval) to make sure the training is going on the right track and at end of the 8 weeks. The goal is to keep the same range of motion as when we started the training.

4. Increase muscle endurance through stabilization via high repetitions and low weight in exercises prescribed. Progressing focusing on an increase in repetitions and increasing weight when needed.


  • Note: Adding leg length for star excursion measurement. Will be measured on Thursday October 8th at 12pm and added to smart goals. Also do not know the max weight she can do now to add to smart goal #4. Will add after Thursdays workout as well.*

[edit] Workout #1

Greg Lyle, Taylor Cleve, Rachel Dixon

Thursday, October 8th 2015, 12:00pm at the Zone (Brock University)

Goal

  • To create a comfortable environment for the client. Have her become comfortable with working both with us and using our program. The fitness goals of the program is to improve the muscular endurance by focusing on the biceps and the back muscles and to improve her cardiovascular fitness by completing interval training on the stationary bike.

Warm-up: Duration = 5 minutes

Bike

  • low intensity

Cardio: Duration = 10 minutes

Bike

  • 2 min low intensity, 1 min high intensity

Exercises: Duration = 20 minutes

Rhomboid squeeze (3 sets x10 repetitions)

  • Begin standing or sitting with your back straight. Your chin should be tucked in slightly and your shoulders should be back slightly. Slowly tighten your rhomboids by squeezing your shoulder blades together as hard as possible. If no pain, hold for five seconds and repeat ten times

Image:rhomboid squeeze.jpg

Cable curls (3x20x10lbs)

  • Standing with feet together and shoulders back, grip the handle with palms facing forward. Curl the weight upward; the only things that should be moving is the forearm and hands – the elbows should remain stationary at the sides of the body

Image:biceps curls.jpg

Lat Pulldown (3x20x30lbs)

  • Begin sitting facing the machine. Grip the bar palms facing forward and lean back on a slight angle. Pull the bar down to the chest, eyes facing forward

Image:Latissimus_pull_down.jpg

Hammer curls (3x20x10lbs)

  • Standing with feet together and shoulders back, grip the dumbbells with palms facing medially. Curl the weight straight up; the only things that should be moving are the forearms and hands – the elbows should remain stationary at the sides of the body

Image:hammer curl.jpg

Balance

Balance board (3x30sec)

  • With feet shoulder width apart and knees slightly bent, balance on the board. Try to keep the board’s edges from touching the floor

Image:Bosu1.jpg

Core

Quadruped (bird dog) (3x10/side)

  • starting on hands and knees, extend contralateral hand and leg (ie right hand and left leg) so that they are both straight out, and hold for 5 seconds. Let them back into starting position slowly and repeat using the opposite limbs

Image:bird dog.jpg

Small leg kicks (3x10/leg)

  • sitting with the hands back to stabilize the body with elbows bent and legs straight out, lean the trunk back on a 45 degree angle. Lift both heels off the floor and begin exercise. Kick one leg up so that the heel of the dynamic foot clears the toe of the stationary foot, then let the dynamic foot back down to starting position. Repeat with the opposite foot, and continue to repeat in succession until the reps are done for the set.

Image:small leg kicks.jpg

Cool Down: Duration = 5 minutes

Static stretching (specifically targeting muscle groups used today) Hold each stretch for 30 seconds

• Quadriceps Stretch

Image:Quads.jpg

• Hamstring Stretch

Image:hamstring stretch.jpg

• Adductor Stretch

Image:Addductor.jpg

• Gastrocnemius Stretch

Image:Gastro.jpg

• Gluteal Stretch

Image:Gluteal.jpg

• Lumbar Extension Stretch

Image:Lumbar.jpg

• Bicep Stretch (both arms)

Image:Bicep.jpg

• Lateral Flexion Stretch


Image:Lateral.jpg

[edit] Workout #2

Nicolina Strkalj, Tuesday October 13 at 12:00pm at the Zone (Brock University)


Goal

  • The goal of this routine is to focus on a lower body workout while incorporating cardio and stretches to improve lower body strength and endurance.

Warm-up: Dynamic Stretching Duration = 10 minutes

Dynamic Exercise #1-Power Skip (10 repetitions per side)

  • Emphasize ipsilateral movement with extended height and distance of hand and leg motions within comfort level. Start with right arm and left leg. The skip will be performed by skipping lifting up the right knee to a 90-degree location. At the same time the left arm swings high over their head. Repeat this motion for the opposite arm and leg after the allotted repetitions.

Image:Dynamic1.jpg

Dynamic Exercise #2- Front to Back Leg Swing (20 repetitions each side)

  • Begin by supporting yourself with one arm while swinging your opposite leg forward then backward. Keep your leg straight as it moves forward and stretches the hamstrings then as it comes back try to kick yourself in the butt to stretch the quads. With each swing you should take the stretch a bit further. Try 20 reps on each leg.

Image:Dynamic2.jpg

Dynamic Exercise #3- Side Leg Swings (20 repetitions per side)

  • Start by bracing yourself against the wall, with hands extended against the wall at 90-degrees. This will act as a base of support. Swing one leg at a time from side to side in front of your other leg. Try not to let your torso rotate as you do this stretch. Stretch both legs 20 reps each.

Image:Dynamic3.jpg

Dynamic Exercise #4- Calf Raise (15 repetitions)

  • Start by bracing yourself against the wall, with hands extended against the wall at 90-degrees. This will act as a base of support. Lift yourself on to the balls of your feet (tippy-toes), hold for 2 seconds then return to starting position. This indicates on repetition.

Image:Dynamic4.jpg

Dynamic Exercise #5- Walk/Lunge and twist (10 repetitions)

  • Start by walking in an upright position. With hands on the hips individual takes three steps stops and twists to the right side and holds for 3 seconds. The individual then walks three more steps stops and twists to the left side and holds for three seconds. Completing both sides counts for 1 repetition.

Image:Dynamic5.jpg

Legs

Knee Extension (10 repetitions x 3 sets x 15 lbs)

  • This exercise will be completed on the knee extension machine. The individual will start by sitting in the chair with knees at 90-degree angle. The machine will be set to 15 lbs. The individual will then push and extend against the bar with their legs towards a 180-degree position. The individual will then return their legs back to the 90-degree position. This accounts for 1 repetition.

Image:LegExt.jpg

Knee Flexion- (10 repetitions x 3 sets x 15 lbs)

  • This exercise will be completed on the knee flexion machine. The individual will start by sitting in the chair with knees at 180-degree angle. The machine will be set to 15 lbs. The individual will then pull their legs or flex legs against the bar towards a 90-degree position. The individual will then return their legs back to the 180-degree position. This accounts for 1 repetition.

Image:LegFlex.jpg

Assisted Lunge (5 repetitions per side)

  • This exercise will use body weight as a resistance method. The individual will start by putting one arm against the wall. This will act as the assistance and act as a base of support during the exercise. The individual will then perform a lunge towards the floor with one knee while extending the opposing leg behind them for support. The individual will try to get as close to the ground as possible without touching. The subject will then come up and perform the same action with opposite side.


Image:AssLun.jpg

Balance

Bosu Ball Balance/Progressed to squat (5 reps)

  • The subject will balance on two legs standing up on the Bosu ball for 30 seconds. If completed the subject can move to squat. This will be done with the assistance of a Bosu ball. The individual will balance with both feet on the Bosu ball. The individual will then try to perform a squat with knees at 90-degrees and back straight. Once at 90-degrees the indidviaul will straighten back up to starting position. This accounts for one rep.

Image:Bosu1.jpg


Bosu Ball One-Leg Balance (5 reps/per side)

  • This exercise will be performed with a Bosu ball. The individual will balance on a bosu ball and try to balance on one leg for 5 seconds. This 5-second duration will be 1 repetition. The individual will perform 5 reps on each leg.

Image:Bosu2.jpg

Cool Down

Cool Down: Duration = 5 minutes, hold each stretch for 30 seconds

•Static stretching (specifically targeting muscle groups used today)

• Quadriceps Stretch

• Hamstring Stretch

• Adductor Stretch

• Gastrocnemius Stretch

• Gluteal Stretch

[edit] Workout #3

(Client completed this workout alone - reading week) Created by: Taylor Cleve and Rachel Dixon

Goal

To create a program that the client can complete individually over the reading week break. This programs goal is to improve cardiovascular fitness and muscular endurance in the chest and triceps muscles.

Warm up: duration 5 minutes

Biking on stationary bike

• Monitoring heart rate. Keeping heart rate at 130- 135 range


Cardiovascular training: duration 12 minutes

• Biking on stationary bike

• Increase intensity of the bike by increasing the level on the bike. (Last time we were at level five)

• You should be monitoring your heart rate. The goal is to keep it between 140-145 range

Muscular endurance training

Dumbbell Fly’s: 3 sets, 10 repetitions, 10lbs

  • Lie in the same position as you would for a bench press. Instead this time, place both hands above your chest with arms straight, elbows slightly bent and knuckles facing out to the side. Open arms out wide and lower until elbows are in line with your shoulders taking three or four counts. Bring back to starting position using the same amount of counts. Can do this with back on floor.

Image:dumbbell flys.jpg

Triceps Extension 3 sets, 8 repetitions, 10 lbs.

  • Hold one dumbbell with both hands overhead. Draw shoulders down and back and engage core. Keeping elbows pointed forward, bend elbows and allow the weight to lower down back. Extend arms to bring the weight back overhead. Keep core and glutes engaged the entire time.

Image:tricep curls.jpg

Medicine Ball Pull Over 3 sets, 15 repetitions

  • Hold a medicine ball straight up in the air. Slowly lower the medicine ball behind your head as far as you can, keeping arms lengthened with a soft elbow bend. Squeeze your chest and triceps as you bring the ball back to the original position above your chest.

Image:medicineballpullover.jpg

One-Arm Kickback: 3 sets, 10 repetitions, 10 lbs.

  • With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The upper arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight. Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position. Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves. After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale. Repeat the movement for the prescribed amount of repetitions. Switch arms and repeat the exercise.

Image:kickbacks.jpg

Core and balance maintenance

Quadruped (bird dog) (3x10/leg)

  • Starting on hands and knees, extend the right leg and the left arm outward so that they are both straight. Hold this position for 5 seconds and return to the starting positon with both hands and knees on the ground. If there is no pain repeat on the other side lifting the left leg and the right arm. This should be done 10 times on each side and for 3 sets. Be sure to take a break between sets. It is recommended for a 30 second break.

NOTE: you can also take a break by switching to a different exercise. You can complete a set of the balance board exercises and then return to the bird dog position to complete another set of 10. See balance exercises below.

Small leg kicks (3x10/leg)

  • Laying on your back, place your hands under your back; near the top of the bum to stabilize the body. With your legs straight out lift your legs so that they are approximately 5 inches off the ground. Hold this position moving your legs in an alternating up and down flutter kick. This should be done for 10 kick on each leg. If there is no pain during this exercise repeat the 10 kicks another 3 times. Make sure to take a rest between the sets of 10 kicks. It is recommended that a 30 seconds break is taken.

Balance maintenance (3x30 seconds)

Equipment needed: a bosu ball

  • Place the bosu ball so the flat plastic part is on the ground. Stand on the ball portion with feet shoulder width apart and knees slightly bent try to balance. Hold this position for 30 seconds or as long as possible. Repeat this two more times

NOTE: if you are uncomfortable at all completing this exercise alone, do not continue.

Cool down: duration 5 minutes Hold each stretch for 30 seconds

Static stretching specifically targeting the muscles used during today’s program

Triceps stretch

Image:Triceps.jpg

Pectoral stretch

Image:Pec.jpg

Supine gluteal stretch

Image:Supine gluteal.jpg

Hamstring stretch

Adductor stretch

Quadriceps stretch

[edit] Workout #4

Koddi Quick, Wednesday October 21 4:30pm-5:45pm, Location: Zone (Brock University)

Goal: The goal of this session was to strengthen the upper body.

Warm up: duration 10 minutes - Biking on stationary bike - Starting with low intensity, gradually picking up intensity and then slowing down again

Bent over row Targets: Latissimus dorsi, rhomboids and biceps brachii

Image:Workout4-1.jpg

Starting position: Stand up straight with a dumbbell in each hand with your palms facing in. Hinge forward from your hips keeping the abs tight. Extend arms straight down towards the floor. Refer to picture A.

Movement: Exhale and pull dumbbells upwards towards the sides of your torso. Elbows should be kept by your side. Once the dumbbells are by your side contract the shoulder blades then slowly lower the dumbbells while inhaling. This counts for one repetition.

Repetitions: 3 sets of 10-12 repetitions 15-20 pound dumbbells.


One arm single row Targets: Upper back, secondary muscles: biceps, latissimus dorsi, neck, shoulders

Image:Workout4-2.jpg

Starting position: Place one knee on the bench and same hand on the bench for support. The other leg adjacent, on the ground roughly a bit farther than shoulder width apart. Back should be straight and parallel to the ground. Dumbbell should be in the hand that isn’t resting on the bench. Refer to picture A.

Movement: Exhale while pulling the dumbbell towards the torso and then inhale lowering the dumbbell back to the starting position. This counts for one repetition.

Repetitions: 3 sets of 8-10 repetitions 15-20 pound dumbbells. Refer to picture B.

Biceps Curl Targets: biceps branchii, triceps branchii

Image:Workout4-3.jpg

Starting Position: This will be performed on the biceps curls machine. Start by sitting down and place elbows on the platform pad, which is situated at a decline angle.

Movement: Exhale while pull the curl bar from the 90 degree angle flexion towards the body. Then lower the curl bar back to original 90-degree position. This counts for 1 repetition.

Repetitions: 3- sets of 10 repetitions 10 pound weight on the machine.

Triceps Extension Targets: triceps branchii, biceps branchii

Image:Workout4-4.jpg

Starting Position: This will be performed on the triceps extension machine. Start by sitting down and placing elbows on the platform pad. Grab extension bar with hands.

Movement : Exhale while pushing on the triceps extension bar. This will push the bar towards 90-degree angle. Once reached, slowly return extension bar to starting position. This counts for one repetition.

Repetitions: 3-sets of 10 repetitions 10 lbs weight on the machine.

Biceps Barbell Curl Targets: Biceps Branchii, Triceps Branchii secondary muscles: Upper back, biceps, latissimus dorsi, neck, shoulders

Image:Workout4-5.jpg


Starting Position: This will be performed with a barbell. Start in the anatomical position.

Movement: Grab the barbell and hold at the waist. Keeping back straight flex and curl the barbell up towards the chest. Return to starting position counts as one repetition.

Repetitions: 3 sets of 7 repetitions with 10 lbs.

Triceps Push Down Targets: Triceps Branchii, Biceps Branchii, Upper back, biceps, latissimus dorsi, neck, shoulders

Image:Workout 4-6.jpg


Starting Position: This will be performed on the triceps pull down machine. Attach the triceps bar to the cable. Start with holding the triceps bar at shoulder width.

Movement: Pull straight down extending the arms full towards the waist using the triceps. Returning to starting position counts for one repetition.

Repetitions: 3 sets of 7 repetitions with 10 lbs.

Cool Down- Stretching 10 minutes hold for 30 seconds/per side for each stretch

  • Lumbar Extension Stretch
  • Overhand triceps Stretch
  • Thoracic Extension Stretch
  • Bicep Stretch (both arms)
  • Lateral Flexion Stretch

[edit] Workout #5

Greg Lyle, Taylor Cleve, Rachel Dixon Thursday, October 22, 2015 at 12:00 pm Location: Zone at Brock University

  • Liz has specified that she has a limited time availability for this session; we have planned a 40-minute workout as opposed to our regular 50-minute workout

Exercise goals: Focus on a lower body workout while incorporating core strengthening; break from cardio day

Warm-up: Duration = 10 minutes

  • Bike: level 5 (aim – 135 beats/min)

Exercises: Duration = 20 minutes

  • Leg press (80 lbs starting weight)
    • Begin on the leg press machine with feet shoulder width apart, flat on the pushing pad. Push up far enough to unhinge the safety latch, then bring weight down so the knees are 90 degrees. Extend the knees so that the legs become straight (but do NOT lock the knees). Repeat this action for 3 sets of 10 repetitions.

Image:.leg press .jpg

  • Step-ups (with 5 lbs/hand starting weight)
    • Begin standing facing the box with weights in each hand. Step up on top of the box using whichever leg preferred first, then step up with the other. Step back down with the same leg you started with, and again follow with the other. The only movements should be the knee and hip flexion/extension required to perform the exercise. Use the opposite leg first next rep, and continue to switch back and forth – important so you get the majority of stress on both legs instead of just the one (usually dominant leg). Repeat for 3 sets of 10 repetitions.

Image:step ups.jpg

Core/Cool down: Duration = 10 minutes

  • Walking lunges (with 5 lbs/hand starting weight)
    • Begin by standing, holding weights in each hand. Take an exaggerated step forward with the preferred foot, then lunge by flexing the leading knee so that the femur is parallel to the ground while keeping the leading foot planted. Your knee should be at 90 degrees. Your following foot should be dorsiflexed, with the toe the only point of contact. The knee should also be flexed at a 90 degree angle, but the femur should be perpendicular to the ground. From here, come back up and shift the weight over the front leg and extend the knee (as if you continued to walk) and repeat with your opposite leg forward. Continue to do this for 3 sets of 10 repetitions/leg.

Image:walking lunges.jpg

  • Bosu ball squats
    • Begin by standing on the bosu ball, weights in each hand, feet shoulder width apart. Keeping the chest up, squat by bending at the knees and hips down to a comfortable position – meaning that the client should not feel as if s/he is off balance (the lower the better). From here, stand back up by extending the knees and hips until back to starting position. Repeat these steps for 3 sets of 10 repetitions each.
    • We decided to split this into super sets of bosu ball balancing and body weight squats on the floor because Liz's form while squatting on the bosu ball was not up to par. This way, she maintains her balance goals while still getting a good leg burn with proper form, therefore there is also less chance for injury.

Image:bosu ball squat.jpg

Static Stretches

  • Hamstring stretch

Image:hamstring stretch.jpg

  • Quad stretch

Image:quad stretch.jpg

  • Calf stretch

Image:Example.jpg

  • Groin stretch (Adductors)

Image:groin stretch.jpg

[edit] Workout #6

Nicolina Strkalj, Greg Lyle, Tuesday October 27th at 4:15pm at the Zone

  • Goal: To maintain balance incorporating the bosu ball into the exercises, improving muscular endurance focusing on the biceps and back muscles and improve her cardiovascular endurance by completing interval training on the bike.

Warm-up: Duration = 5 minutes

  • Bike - Low intensity (HR = 110 BPM)

Cardiovascular: Duration = 10 minutes

  • Bike - alternating between 2 minutes low intensity (HR = 110 BPM) and 1 minute high intensity (HR = 140 BPM)

Exercises: Duration = 20 minutes

  • Hammer curls on bosu ball:
    • Targets: Brachioradialis, biceps brachii, core
    • Starting position: Sitting down on bosu ball with feet shoulder width apart, position the two dumbbells in both hands at either side with palms facing in and arms straight. Refer to the picture on the left.
    • Movement: Exhale raising one dumbbell until forearm is vertical. Elbows remain at the sides, hold and then inhale lowering the dumbbell back to starting position. This counts for one repetition. Refer to the picture on the right.
    • Repetitions: 12.5 lbs, 3 sets of 10 repetitions.

Image:Hammercurl.jpg

  • Balance Row:
    • Targets: Core, posterior deltoids, trapezius, teres major, rhomboids, latissimus dorsi
    • Starting position: Standing on the bosu ball with feet shoulder width apart cross the band so it forms an “X”. Grab handles with palms facing the thighs, hinge forward from the hips so that the back is almost parallel to the floor.
    • Movement: Exhale driving the elbows out to the side and squeeze the shoulder blades together. Hold and then inhale lowering arms back to starting position. This counts as one repetition.
    • Resistance/Repetition: low-level band (Yellow or Red), 3 sets of 10 repetitions.

Image:Bosubalance.png

  • Bicep curl on bosu ball:
    • Targets: biceps brachii, core
    • Starting position: Sitting on the bosu ball, legs shoulder width apart with a slight bend in the knees while holding dumbbells at your side. Refer to the picture on the left.
    • Movement: Engaging your core, exhale curling the dumbbells up to your shoulders. Hold and then inhale lowering back to starting position. This counts for one repetition. Refer to the picture on the right.
    • Weight/Repetitions: 12.5 lbs, 3 sets of 10 repetitions.

Image:Curls.jpg

  • Bosu Back Extensions:
    • Targets: Erector spinae (primarily)
    • Starting position: Lay with your stomach on top of the bosu ball with your feet anchored against the wall hands behind the head.
    • Movement: Slowly extend the upper body while exhaling until the lower back is arched. Go to the point where the back is feeling extended, do not hyper-extend. Inhale, lowering the body back to starting position. This counts for one repetition.
    • Weight/Repetitions: 15 lbs, 3 sets of 10 repetitions.

Image:Backextension.png

Core Exercises: Duration = 10 minutes

  • Bosu Ball Forearm Plank:
    • Targets: core, deltoids
    • Starting position: rest your forearms on top of the dome and go into plank position with feet shoulder width apart. Keep the shoulders over your elbows and the body should be in a straight line without any dipping in the hips.
    • Movement: Squeeze gluteal muscles and pull the abdominal muscles in toward your spine. Hold for 30 seconds.

Image:Plankbosu.jpg

  • Dumbbell Crunch on Bosu Ball
    • Targets: abdominals, obliques
    • Starting position: lay down with back on bosu ball, feet planted on the floor. Arms extended over the head holding a dumbbell with both hands.
    • Movement: Exhale slowly curling the head, shoulders and upper body off the ball. Reach the dumbbell towards the ceiling trying to reach higher than your feet. Inhale slowly returning to starting position. This counts for one repetition.
    • Repetitions: 3 sets, 8 repetitions.

Image:Crunch.jpg

Cool Down: Duration = 5 minutes Hold each stretch for 30 seconds

  • Child's pose into seal w/ bicep stretch

Image:Childspose.jpg

  • Bicep roller stretch

Image:Biceproll.png

  • Back foam roller release

Image:Backf.jpg

[edit] Workout #7

Rachel Dixon, Taylor Cleve & Koddi Quick - Thursday October 29th at 12 pm in the Zone at Brock University

Goal

  • To improve cardiovascular fitness through interval training on the stationary bike. To increase muscular endurance in the chest and triceps muscle by progressing difficulty of the exercises by means of repetitions and/or weight.

Warmup

Stationary bike (10 minutes)

  • Maintain a heart rate at 130 bmp


Cardiovascular Training

Stationary bike: Duration 15 minutes

  • starting at low heart rate maintaining 130-135 bmp for 1 minute
  • increase the level on the bike (level 6). Bike trying to maintain heart rate level around 145-150 bmp for 2 minutes


Muscular Endurance Training

  • Dumbbell Flys ( 3 sets of 15 reps , 10 lbs )
  • Triceps Curls (3 set, 15 reps , 10 lbs )
    • NOTE when this exercise was completed last time the client found 10 lbs too heavy. She decreased the weight to 8 lbs and we are increasing this week to 10lbs again.
  • Chest Press with Resistance Band (3 sets of 15 reps , yellow band)
    • Starting Position- This movement start with the client is on the ground face-up with knees bent at a 45 degree angle. The client also has a resistance band underneath the shoulders.
    • Movement- The movement starts with the client grabbing the resistance bands in both hands at chest level. One repetition is completed as the client pushes upwards, extending arms full. The resistance band provides resistance on the chest. Returning to starting position counts for 1 rep.
    • Repetitions- This is to be completed with a yellow colour resistance band (20lbs) for 3 sets and 15 repetitions.

Image:Resistance Band.jpg

  • One Arm Kick Back (3 set, 10 reps, 10 lbs)

Core and Balance Maintenance

  • Quadruped (bird dog) (3x15/leg)
  • Leg lifts (3x15)

Image:Leg Lift.jpg

    • Lie faceup on the floor, and raise your upper legs until they're perpendicular to the floor. Bend your knees slightly. Without changing the arch in your lower back or the angle of your knees, brace your core and try to take 3 to 5 seconds to lower your feet as close to the floor as you can.

Balance Maintenance (3x30 seconds)

Equipment needed: a bosu ball With eyes closed NOTE: if you are uncomfortable at all completing this exercise alone, do not continue.

Cool Down: duration 5 minutes Hold each stretch for 30 seconds

Triceps stretch

Pectoral stretch

Supine gluteal stretch

Hamstring stretch

Adductor stretch

Quadriceps stretch

Chest Stretch

[edit] Workout #8

Greg Lyle and Nicolina Strkalj, Tuesday November 3rd at 4:15pm at the zone

Goal: To improve cardiovascular endurance through interval training on the bike, muscular endurance and muscular strength of the lower body and core muscles through exercises, and maintain flexibility through stretching.

Warm-up: 5 minutes Bike – low intensity (HR = 110 BPM)

  • Bike not available - elliptical at same intensity

Cardiovascular: 12 minutes Bike

  • interval training: 1.5 min low intensity (110 BPM) to 1.5 min high intensity (140 BPM)
  • 10 minutes instead of 12 - told after the fact that elliptical was increased intensity

Exercises: 20 minutes

Knee Extension

  • 10 reps x 3 sets x 20 lbs
  • 2x30lbs, 1x20lbs

Knee Flexion

  • 10 reps x 3 sets x 20 lbs
  • 2x30lbs, 1x20lbs

Lunges

  • 10 reps/leg x 3 sets x 5 lbs

Step-ups

  • 10 reps x 3 sets x 5 lbs

Core Exercises: 5 minutes

Quadruped (Bird dog)

  • 10 reps/limb x 3 sets x body weight resistance

Plank

  • 3 reps x 20 seconds

Cool down: 5 minutes Hold each stretch for 30 seconds

  • Hamstring stretch
  • Quad stretch
  • Glute stretch

[edit] Workout #9

Rachel Dixon, Taylor Cleve and Koddi Quick Thursday November 5th 2015 at 12:00pm

Goal

  • The goal of this workout is to increase cardiovascular fitness through interval training on the elliptical and to increase muscular endurance in the biceps and back muscles.

Warm up

Elliptical - (5 minutes)

  • look to maintain a heart rate at 130 bmp

Cardiovascular training

Elliptical duration- (15 minutes)

Image:Elp1.jpg

  • starting at a low heart rate 130-135 bmp for 1 minute
  • increase the level on the elliptical, trying to maintain heart rate level around 145-150 bmp for 2 minutes
  • Repeat interval for 5 repetitions of 3 minutes
  • The ratio for the interval training was completed at a 2:1 ratio ( 2 minutes high intensity 80-90% of maximal heart rate or 140 bpm, 1 minute low intensity 60-70% of maximal heart rate or 110 bpm)

Exercises:

Hammer curls on bosu ball

  • Targets: Brachioradialis, Biceps Brachii, Core
  • Weight/Repetitions: 12.5 lbs, 3 sets of 12 reps

Balance row

  • Targets: Core, Posterior Deltoids, Trapezius, Teres Major, Rhomboids, Latissimus Dorsi
  • Resistance/ repetition: red band increasing resistance if achieved, 3 set 12 reps

Bicep curl on bosu ball

  • Targets: Biceps Brachii, Core
  • Weight/Repetitions: 12.5 lbs, 3 sets 12 reps

Bosu back extensions *client did not enjoy this specific exercise so switch for new one next session*

  • Target: Erector Spinae
  • Weight/repetitions: 10 lbs, 3sets of 12 reps

Core

Bosu ball forearm plank

  • Targets: Core, Deltoids
  • Prescription: 25 seconds of 3 sets (progression from ground to bosu ball).

Twisted crunches

  • Description: Starting Position: Lay on your back with the knees bent. Place your hands under your head or on your temples for stabilization. Lift the head, neck and shoulders off the ground and rotate the trunk so the right elbow meets the left knee preforming an contralateral contraction. Look to keep your neck relaxed. Rotate back to the centre and return the head, neck and shoulders to the floor. (Refer to picture, Position A is starting position, Position B is the twist position for the left side)
  • Targets: Abdominals, Obliques
  • Repetitions: 2 sets, 15 reps

Image:Twist.jpg

Cool down Hold each stretch for 30 seconds

  • child’s pose stretch
  • bicep roller stretch
  • back foam roller release

[edit] Workout #10

Greg Lyle and Nicolina Strkalj – Tuesday November 10th at 4:15pm at the zone

Goal: To improve cardiovascular fitness using the elliptical and increasing muscular strength in the chest and triceps by increasing the amount of weight and decreasing the amount of repetitions used last time.

Warm-up (5 minutes)

-Elliptical: low intensity (HR=110BPM)

Cardiovascular (10 minutes)

-Interval training: 1 minute low intensity (110 BPM) to 2 minutes high intensity (140 BPM)

Exercises (20 minutes)

-Triceps extensions: 3 sets, 10 repetitions, 15lbs

-Dumbbell Fly’s: 3 sets, 10 repetitions, 12.5lbs

-One-arm kickbacks: 3 sets, 12 repetitions 10lbs

-Medicine Ball Pullover: 3 sets, 10 repetitions, 8lbs

Core (5 minutes)

-Leg lifts: 3 sets, 10 repetitions

-Forearm plank: 3 repetitions, 30 seconds

Static Stretches (5 minutes) Hold each stretch for 30 seconds

-Triceps stretch

-Chest stretch

[edit] Workout #11

Taylor Cleve and Koddi Quick – Thursday November 12th 2015 at 12:00 pm at the zone


Goal: To improve cardiovascular endurance through interval training on the bike, muscular endurance and muscular strength of the lower body and core muscles through exercises, and maintain flexibility through stretching.


Warm-up (5 minutes)

-Bike: low intensity (HR=110BPM)

Cardiovascular (15 minutes)

-Interval training: 1.5 minutes low intensity (110 BPM) to 2 minutes high intensity (140 BPM)


Exercises (20 minutes)

Legs

- Knee Extension: 3 sets, 12 repetitions, 30 lbs.

- Knee Flexion: 3 sets, 12 repetitions, 30 lbs.

- Lunges: 3 sets, 12 repetitions/leg, 5 lbs

- Step-Ups: 3 sets, 12 repetitions, 5 lbs (progressed to higher one - blue)

Core (5 minutes)

- Quadruped (Bird Dog): 3 sets, 12 repetitions/limb, body weight resistance

- Plank: 3 reps, 30 seconds


Static Stretches (5 minutes) Hold each stretch for 30 seconds

- Hamstring Stretch

- Quadriceps Stretch

- Glute Stretch

[edit] Workout #12

Greg Lyle, Nicolina Strkalj, Tuesday November 17th, 4:15 pm at the Zone

Goal: increase cardiovascular fitness through interval training on the bike, increase muscular strength and endurance in the biceps and back muscles, and maintain flexibility through stretching.

Warm-up: Duration = 5 minutes

Bike: Low intensity (HR = 110 BPM)

Cardiovascular: Duration = 12 minutes

1 minute low intensity (HR = 110 BPM) to 2 minutes high intensity (HR = 140 BPM)

Exercises: Duration = 20 minutes

Bosu ball Bicep curls

  • 12 repetitions x 3 sets x 12.5 lbs

Reverse flys (progression of rhomboid squeeze from workout 1)

  • 12 repetitions x 3 sets x 10 lbs

-Hammer curls

  • 12 repetitions x 3 sets x 12.5 lbs

Row (free weight)

  • 12 repetitions x 3 sets x 25 lbs

Core: Duration = 10 minutes

Twisted crunches

  • 15 repetitions x 3 sets

Ankle touches

  • 10 repetitions per side (alternating) x 3 sets

Plank

  • 35 seconds x 3 sets

Static Stretches: Duration = 2 minutes Hold each stretch for 30 seconds

  • Bicep stretch
  • Back foam roller exercise
  • Child’s pose

[edit] Workout #13

Taylor Cleve, Rachel Dixon and Koddi Quick, Thursday, November 19, 2015 at 12:00 pm at the Zone

Goal: increase cardiovascular fitness through interval training on the bike, and muscular endurance training in the back and biceps.

  • Communication breakdown - was supposed to be chest and triceps, not 2 back and biceps days in a row

Warm-up: Duration = 5 minutes

Bike: Low intensity (HR = 110 BPM)

Cardiovascular: Duration = 12 minutes

1 minute low intensity (HR = 110 BPM) to 2 minutes high intensity (HR = 140 BPM)

Exercises: Duration = 20 minutes

Hammer Curls on Bosu Ball

  • Weight/Repetitions: 12.5 lbs., 3 sets of 15 reps

Balance Row

  • Resistance/Repetition: red band increasing resistance if achieved, 3 sets of 15 reps

Bicep Curls on Bosu Ball

  • Weight/Repetitions: 12.5 lbs., 3 sets of 15 reps

Chest Press

  • Resistance/Repetition: 3 sets of 15 repetitions, 10lbs)

Core

Bosu Ball Forearm Plank

  • Weight/Repetitions: 35 seconds of 3 sets (progression from ground to bosu ball)

Twisted Crunches

  • Repetitions: 3 sets of 15 reps

Cool Down Hold each stretch for 30 seconds

  • Childs Pose stretch
  • Bicep Roller Stretch
  • Back Foam Roller Release

[edit] Workout #14

Greg Lyle and Nicolina Strkalj, Tuesday November 24th, at 4:15pm at the Zone

Goal: To improve cardiovascular fitness through interval training on the stationary bike and to increase muscular endurance focusing on the triceps, chest and core muscles.

Warm up: 5 minutes

Stationary bike

  • Low intensity (HR=110 BPM)

Cardiovascular: 15 minutes

Interval training on stationary bike

  • 1 minute low intensity (HR=110 BPM) to 2 minutes high intensity (HR=140 BPM)

Exercises: 20 minutes

Triceps Extensions

  • 3 sets, 12 repetitions, 15lbs

Dumbbell Fly’s

  • 3 sets, 10 repetitions, 15lbs (last set used 10lbs)

One-arm kickbacks

  • 3 sets, 15 repetitions, 10lbs

Medicine ball pullover

  • 3 sets, 10 repetitions 8lbs

Core: 5 minutes

Forearm Plank

  • 3 sets of 45 seconds

Leg lifts

  • 3 sets, 10 repetitions

Ankle touches

  • 3 sets, 10 repetitions per side

Static Stretches 5 minutes

Hold each for 30 seconds

  • Triceps stretch
  • Pectoral stretch
  • Child’s pose into seal with bicep stretch

[edit] Final Assessment

Rockport Test

  • Amount of Laps (1600 m)= 8 Laps (200 m track at Brock University)
  • Time to complete= 17.51 minutes
  • Heart Rate= Pre 69 bpm Post 80 bpm
  • Vo2 Max= 29.07
  • Calculations=132.853 - (0.0769 × weight) - (0.3877 × Age) + (6.315 × Gender) - (3.2649 × Time) - (0.1565 × Heart rate)

=132.853 - (0.0769 × 161) - (0.3877 ×56 ) + (6.315 × 0) - (3.2649 × 17.51) - (0.1565 × 80)

  • Normative Data- Good

Sit and Reach Test

  • Attempt 1- 11.43 cm
  • Attempt 2- 12.06 cm
  • Attempt 3- 16.51 cm
  • Average length- 13.35 cm
  • Increase from pre test- 2.75 cm
  • Normative Data- Above Average

Goniometry

  • Shoulder- 0-160, 0-143 RH 0-167, 0-176 LH
  • Hip- 0-174, 0-172 R 0-149, 0-158 L
  • Knee- 0-84, 0-87 R 0-87, 0-81 L
  • Normative Data- Average for almost all measurements

Star Excursion Test

  • 1. Anterior – 99cm
  • 2. Anteromedial- 111cm
  • 3. Medial – 80 cm
  • 4. Posteromedial- 82 cm
  • 5. Posterior- 81 cm
  • 6. Posterolateral- 92cm
  • 7. Lateral- 88cm
  • 8. Anterolateral- 113cm
  • Normative Data- Average for most positions

Grip Test

  • Left Hand- 19,20,22- increase of 2.33 kg
  • Right Hand- 17, 15, 15 increase of .66 kg
  • Normative Data- Average for both hands

Sit and Stand Chair Test

  • Test 30 seconds- 23
  • 6 more completions than previous
  • Normative Data- Excellent

Image:Screen Shot 2015-11-30 at 4.04.56 PM.png

[edit] Program Goals

  • Increase cardiovascular fitness - MET
  • Increase muscular endurance - MET
  • Maintenance of flexibility - MET
  • Maintenance of balance - MET
  • Client's goal of losing weight - MET
  • Note: client's core also improved dramatically; although it was not one of our original program goals, it was an indirect goal as the abdominals contribute to balance and overall stability of the individual
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