Group 7

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Group # 7

Matt Da Silva, Tyler Correia, Sarah Van Sickle-Gamble, Kyle MacDonald


Contents

[edit] Initial Client Consultation

Date of Consultation: Thursday October 1st, 2015

Location and Time: On campus Starbucks at 4:00pm

Group Members Present: Matt Da Silva & Sarah Van Sickle-Gamble

Goal: To meet our client for the very first time and obtain background knowledge (i.e. health problems, client goals) that is necessary to develop a workout plan

[edit] Initial Client Consultation Questions

The following is a series of questions we asked our client during the initial consultation meeting to introduce ourselves and become familiar with the client. The consultation was used to gather information about the client's physical activity history, limitations to physical activity due to injury or other medical reason, fitness goal(s) and expectations and possible availabilities for training sessions. The client was also asked to complete a PAR-Q (Physical Activity Readiness Questionnaire). Below are the following questions we used:

[edit] General Knowledge and Physical Activity History Questions

  • How is your day going?
  • Can you please describe your typical daily activities consist of (including work, school, family, hobbies, physical activities)?
  • Are you currently physically active? How many days a week? What kind of activities do you partake in?
  • Have you previously followed a training plan or trained with a personal trainer? What setting did it take place (in a gym, fitness classes, outdoors)?
  • Who in your life can you identify as healthy and physically active, and what makes them so?
  • What types of exercise do you prefer in a workout setting (weight lifting, cardio etc.)?
  • What types of activities do you feel most confident/comfortable performing ? What types do you feel less confident?
  • Are you comfortable and willing to try new things?


[edit] Limitation Questions

  • Do you have any current injuries or medical concerns that limit your physical activity and that we should be aware of?
  • Are there any current activities/actions that you have trouble performing?
  • Do you have any concerns with starting a new fitness plan?


[edit] Fitness Goal(s) Questions?

  • Do you have any previous history of setting fitness goals? If yes, how was this experience?
  • Do you have any concerns with setting goals?
  • What are your goal(s) for these training sessions? Do you have a specific event your are training for?
  • What are your expectations for these training sessions?


[edit] Other Questions

  • What is your availability (what days, time)?
  • What is the best method of contact ?

[edit] Assessment Results and Comparative Norms

Date: Thursday October 15th, 2015

Location and Time: The Zone, from 3:00pm-4:00pm

Group Members Present: Tyler Correia & Kyle MacDonald

Goal: To obtain baseline fitness scores that can be used as markers for where our client is starting from, and where we need to get her to be

[edit] Balance

* Results - Star Excursion Test

Image:StarExcursion4.JPG

The left and right leg length were measured at 91.5 cm each. Leg length was measured from the Anterior Superior Iliac Spine to the Medial Malleolus.


Image:SEBT.png


*Norms

The following shows the normative data for the star excursion balance test as expressed by percentage of leg length.

Image:313_table_1_Main.png

Our client's results fall into the Below category for each direction when compared to normative data for the Star Excursion balance test.

[edit] Flexibility

*Results - Sit and Reach

  • Image:PREflex.png

The Sit and Reach was done 3 times, and then the results were used to calculate an average.

*Norms

Image:SRnorms.gif

The norms for the Sit and Reach test show that based on the clients age (36), her average score of 14.16 inches puts her into the category of Poor for flexibility.

[edit] Muscular Strength

*Results - Grip Test

  • Image:GSnunu.png

This test was done using a Grip Strength Dynamometer which measures strength in kilograms. The client's score was determined by the average of the three trials performed on each hand.

*Norms

  • Image:GSNORMS.png

The norms for the Grip Strength test show that based on the client's age, her combined grip strength of 20 kg places her in the Weak category for muscular strength

[edit] Muscular Endurance

*Results - Partial Sit-Up (Curl Up) Test

37 Sit-Ups, 1 minute.

This test was done by recording the amount of partial sit-ups (crunches-bringing hand to the top of knee while lying supine with knees flexed at 90 degrees and feet flat on the ground) the client could do in 1 minute.

*Norms

Image:450xNxabdominal.muscle.strength.curl.up.women.jpg.pagespeed.ic.VZjcpZQJEy.jpg

The norms for the curl up test show that the client falls into the category of Good for the amount of curl ups that she did in 1 minute (37), based on her age.


*Results - Wall-Sit for Time.

Time: 18 seconds.

This test was done by the client doing a proper wall-sit for as long as the client could do it for. It was made sure the client maintained proper form throughout the duration of the test.

*Norms

There were no normative comparisons found for our client's age and gender. Therefore, we used this test as a comparison between pre and post testing.

[edit] Cardiovascular

*Results - Rockport Test

Time: 15 minutes, 37 seconds (15:37). Heart Rate Prior to Test : 130 bpm. Heart Rate Post-Test : 160 bpm.

This test was done by the client walking 8 laps (1 mile) around the track. Heart Rate was measured before and after the test, and done by the client counting the amount of beats found in the jugular in 15 seconds. This number was then multiplied by 4 to account for the amount of beats in one minute. Then, the results were used to calculate the clients VO2 max so that her results can be compared to the normative values for this test.

VO2 Max : 32.10 ml/kg/min.

*Norms

The norms for the the Rockport Test, based on age and gender, indicate that the client's finishing time of 15:37 puts her in the category of Low Average finishing time.

Image:RockportNorms.JPG

Image:VO2.Max.chart.women.jpg

The norms for this test are displayed through VO2 max scores, and show that the client falls into the category of Good based on her age.

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

[edit] Cardiovascular

  • Based on the results obtained through the Rockport test, it was determined that our client had a VO2 max of 32.10 ml/kg/min. When compared to females her age this score is rated as ‘Good’. Due to our client’s interest in improving her cardio ability, we are looking to increase her VO2 max rating to 'Excellent'. This means the client has to improve her VO2 max score to 35.7-40 ml/kg/min. In order to accomplish this goal we will be starting with upright stationary exercise bikes to introduce our client to these cardiovascular demands. As the program progresses we will begin to incorporate running exercises on the treadmill and the indoor track.

[edit] Muscular Endurance

  • Our client was able to accomplish a total of 37 sit-ups in a 1-minute time frame. This score is rated as ‘Fair’ amongst women her age. In order to improve this rating our client must achieve a total of 40 sit-ups. In order to achieve this goal, we will be incorporating different abdominal exercises throughout the course of the program. These exercises include various types of dynamic stability movements, such as Bird-Dog and exercises that focused on multiple core muscle groups, such as the Russian Twist. Our focus is to provide our client with a variety of effective exercises that she will enjoy doing.
  • Our second method of assessment for our client’s muscular endurance was the wall-squat test. Our client was able to maintain a wall squat for 18 seconds, which categorized her as 'Poor'. In order to improve this score, the goal is to have our client perform a wall squat for 36-45 seconds before the end of the program. In order to achieve this goal we will be starting with a series of lunging and stepping based exercises, that will later incorporate weights.

[edit] Muscular Strength

  • In order to assess muscular strength we used the grip strength dynamometer. Our client was able to score an average of 12 kg for her right hand and 8 kg for her left hand. When compared to other females her age, our client is categorized as 'Weak'. In order to improve the client's muscular strength we will be using resistance bands which will be followed by light weights. These exercises may also include the use of weight lifting machines or calisthenic exercises such as modified push-ups. The goal for our client is to score a combined grip strength score of 25 kg. This score would categorize our client as 'Normal' amongst women her age.

[edit] Flexibility

  • Our client displayed a great degree of difficulty when performing the Sit and Reach test. Based on the average of the three trials, our client scored a reach of 14 inches placing her in a rating of ‘Poor’. In order to improve our client’s flexibility we will be incorporating an extensive stretching period during the warm-up and cool-down phase of our workout plans. Our goal for the client is to improve her sit and reach to 17 inches, which is considered ‘Average’ for women her age. We will be using dynamic stretching at the beginning of each workout and ending the workout with static stretching during the cool-down.The repetition and time duration of the stretches will increase through the progression of the program. An increase in flexibility will prove useful to our client when performing the workouts and other daily activities.

[edit] Balance

  • The star balance excursion test proved to be a weakness for our client. Based on her results from the test she was found to be categorized as 'Below' average for recreationally trained females her age. To improve our client's overall balance, there will be various balance activities incorporated into the client's program in addition to the flexibility, muscular endurance, and cardio portions. Balance will be included into the client's workout at least once a week. Our goal for the client is to have her fall into the 'Normal' range in each direction of the star balance excursion test for recreationally trained females her age. Increased balance will give the client a strong core foundation for the other components of fitness.

[edit] Workout 1

Date: Thursday October 22nd, 2015

Location and Time: The Zone, from 3:00pm - 4:00pm

Group Members Present: Sarah Van Sickle-Gamble and Matt Da Silva

Goal: To orient our client with equipment the Zone offers, as well as introduce and teach exercises we will be performing throughout the semester.

[edit] Warm-up

  • Walking 2 laps of the track at 50-60% of max heart rate (100-115bpm)
  • Dynamic stretching on completion of second lap:
  • Each dynamic stretch will be performed at a 10m distance

Arm swings:

To properly perform an arm swing, extend your arms at your side and lift them to shoulder height creating a 'T'. Then rotate them in a full clockwise circle. Repeat this movement in a counter-clockwise circle.

Image:Dynamic_arm_circles_2.jpg

Torso twists:

As you are walking, twist your upper body from left to right.

Image:Torso-twists.jpg

High knees:

One leg at a time, bring your knees as high as you can up towards your chest continuously by flexing hip and knee (it should become almost like a dance).

Image:HIGH.jpg

Butt kickers:

One leg at a time, bring your heels towards your glutes continuously by flexing just the knee. Try to get as close to your glutes as possible.

Image:Butt_kickers.jpg

Leg swings:

Fully extend your leg and kick upwards with your toes pointing up to the sky. Lift your leg as high as you can until you feel a stretch in your hamstrings.

Image:Leg_stretch.jpg

[edit] Lower Body

-Lunge (body weight only):

  • 3 sets of 10

To perform a lunge you take one big step forward and lower your upper body until you've reached a 90 degree bend in your forward knee. Do not let your knee go over your toe, try to keep them in a line. Repeat with the opposite leg.

Image:Lunge.png


-Leg Press machine:

  • 3 sets of 10

Adjust the weight on the machine to a weight that is comfortable for you. Sit on the seat with your feet flat on the stand in front of you. Make sure your legs are bent at a 90 degree angle, if not, use the seat adjuster on the side of the machine to move the seat closer or further away depending on your needs. Push up until your legs are almost fully extended but be sure to leave a slight bend in your knees as you do not want to lock your knees fully. Bring the weight back down until it is just about to hit the stack of weights and repeat.

Image:Leg-press-machine.jpg

[edit] Upper Body

-Push up (modified):

  • 3 sets of 10

Position your body so that you are on your hands and knees. Walk your arms out forward so that your back creates a straight "decline" line. Cross your ankles for more stability. Using your arms, lower your chest towards the ground as far as you can without completely touching. Push back up until your arms are fully extended again. Repeat.

Image:Push-Up-On-Knees_Exercise.jpg


-Seated Row machine:

  • 3 sets of 10

Select a weight that is appropriate for you. Sit on the bench with your spine straight and feet flat on the stand in front of you. Grab the handle and pull towards your chest until your elbows are at your side in a 90 degree bend. As you are pulling towards your chest be sure to squeeze your shoulder blades together (as if you were pinching a coin between your shoulder blades).

Image:Lat-rows.jpg

[edit] Cardio

-Demonstrate each of the cardio machines (Stationary Bike, Elliptical and Treadmill)

  • Have client try each one for 2-5 mins to get a feel for it and to see which one she prefers

Image:BIKE.jpgImage:TREAD.jpgImage:ELLIP.jpg

[edit] Core

-Curl ups:

  • 2 sets of 10

Lay on your back with your legs bend at 90 degrees and feet flat on the floor. Sit up enough for your shoulders to be off the ground and your wrists to touch your knee caps. Lay back down and repeat.

Image:Curl_up.jpg


-Bird Dog:

  • 2 sets of 10

On your hands and knees, facing the floor, as if you are positioned like a dog.

Progression 1: Lift one of your arms off the ground and fully extend it in front of you.

Progression 2: Lift one of your legs off the ground and full extend it.

Progression 3: Lift one leg and the opposite arm and full extend them.


Image:Bird-Dog23.jpg

[edit] Cool Down

-Static Stretching:

  • Each static stretch will be held for 30 seconds on each side (30 seconds on left side/30 seconds on right side)

Quad stretch:

While standing, bend one leg upwards and grab your ankle. Pull your ankle as far as you can towards your glutes. Repeat this on the opposite leg.

Image:Quad_stretch22.jpg

Hamstring stretch:

Extend one leg out in front of you then sit back as if you were sitting on a chair. Place your hands on the leg that is not being stretched for extra stability.

Image:SHSstretch.jpg

Shoulder and triceps stretch:

(Shoulder)- Grab your opposite arm just before or just after your elbow joint. Pull your arm as close to your body as possible.

(Triceps)- Bend your arm at 90 degrees behind your head, reaching for the middle of your back. Push down on the top of your elbow with the opposite hand.

Image:Shoulder_stretch.jpg Image:Triceps_stretch2.jpg

Cobra stretch:

Lay on your stomach with your hands flat at your sides. Push up with your hands until your arms are fully extended and so that your back is bent. For a deeper stretch, move your hands closer to your torso.

Image:Cobra_stretch.png

Cat Stretch:

Sit on your heels and slowly walk your hands out forward on the mat. Try to keep your glutes as close to your heels as possible while your arms are fully extended.

Image:Child-Pose2.jpg

[edit] Workout 2

Date: Monday October 26th, 2015

Location and Time: The Zone, from 4:00pm - 5:00pm

Group members present: Tyler Correia and Matt Da Silva

Goal: Continue to familiarize client with exercise equipment at the gym and introduce supersets.

[edit] Warm-up

  • Walking 4 laps of the track at 50-60% of max heart rate (100-115bpm)
  • Dynamic stretching on completion of fourth lap:

Arm swings, torso twist, high knees, butt kickers, legs swings

[edit] Resistance Exercises

  • Superset #1:

Client will perform exercise A and then perform exercise B immediately after completing exercise A. 45 Second rest after completion of exercise B.

A)Body-weight squats - Sets: 3, reps:12

From a standing position, feet slightly wider than shoulder width apart, arms extended out front Begin with flexing your knees and hips by pushing your bum backwards and down at the same time – this phase of the movement is like when you are going to sit down on a chair Ensure head is up, looking forward, torso is erect (straight back) and shoulders are pulled back so that they do not round forward When legs form an approximate 90 degrees (front of knees should be behind toes and not be collapsing inwards) begin to push upwards, with your weight in the middle of your feet, extending your legs and hips as you return to standing position – this is one rep

Image:Air_Squats.JPG

B)Incline push-ups on Bar - Sets: 3, reps:10

Grab bar with both hands positioned slightly wider than shoulders Extend arms and legs so that toes are the only contact point with the round Maintain flat back and legs throughout the whole exercise Lower yourself by bending your arms, keeping elbows close to your side. As your arms form a 90 degree angle, extend arms by pushing on the bar to return to starting position. This is one rep.

Image:Incline pushup2.JPG

  • Superset #2:

Client will complete exercise C,D and E with resting only after completion of exercise E.

C)Step-ups on bench - Set: 3, reps: 10 (each leg)

Stand facing a flat bench so that the bench is perpendicular to you (horizontal). With feet shoulder width apart, arms at your side, flex knee and step onto bench with one foot. Once the foot is firmly on the bench, extend that leg and bring the other leg onto the bench. This is one rep. Complete all reps for one leg, then repeat for other leg.

Image:Step-ups.JPG

D)Biceps curls with 5lbs dumbbells - Sets: 3, reps: 12

Standing with feet shoulder width apart, arms extended at your side and holding the dumbbells with an underhand grip (palms supinated). Flex the elbow to bring the dumbbell up towards the shoulder - make sure elbow stays tucked at your side, do not let them flare out. Extend elbow back to starting position. This is one rep.

Image:Bicep Curl.JPG

E)Triceps dips on bench - Sets: 3, reps: 10

Stand facing away from a flat bench so that the bench is behind and perpendicular to you (horizontal). Place hands on edge of bench, palms facing down Have arms extended, feet flat on the ground and knees bent at 90 degrees. Lower yourself towards the floor by flexing arms until they create a 90 degree angle. Push upwards through your palms to extend arms, returning to starting position. This is one rep.

Image:Tricep Dip on Bench.JPG

[edit] Balance Exercise

  • Bird-Dog - Sets: 2, reps: 10 (each side)
  • Torso Twist with medicine ball on one foot - Sets: 2, reps:10 (on each foot)

Start by holding medicine ball with both hands, arms extended out in front of chest, standing on one foot Maintaining balance on one foot and keeping arms extended, rotate torso and arms to one side and then to the opposite side. This is one rep. Complete all reps for one leg, then repeat for other leg.

Image:Torso twist with medicine ball on one foot.JPG

[edit] Cool Down

-Static Stretching:

  • Each static stretch will be held for 30 seconds on each side (30 seconds on left side/30 seconds on right side)
  • Quad stretch
  • Hamstring stretch
  • Shoulder and triceps stretch
  • Cobra stretch
  • Cat stretch

[edit] Workout 3

Date: Thursday October 29th, 2015

Location and Time: The Zone, from 3:00pm - 4:00pm

Group Members Present: Sarah Van Sickle-Gamble and Kyle MacDonald

Goal: Introduce circuit workouts to promote cardio endurance (Client's goal is to learn how to run)

[edit] Warm up

  • Walk 2 laps of the track at 50-60% of max heart rate (110-115bpm)
  • On completion of second lap perform dynamic stretching (All dynamic exercises are performed at a 10m distance):

Arm swings, Torso twists, High knees, Butt kickers, Leg swings


[edit] Circuit

-This circuit will be performed 2-3 times with a 1 lap active recovery walking break between each set of the circuit

  • Jumping jacks (30 reps)

Stand with feet together and hands down at your side. In one motion, jump feet out to the side so they are shoulder width and at same time,raise your arms above your head. Reverse the motion by jumping back to the starting position and lower arms. This is one rep.

Image:Jumping Jacks.JPG

  • Over head shoulder press with a 10lbs dumbbells (10-12 reps)

Standing with feet shoulder width apart, hold dumbbells with an over-hand grip so that palms are facing away and dumbbells are at approximately ear height. Push dumbbells upwards above your head until elbows are fully extended. Keep wrist rigid and aligned with elbows. Lower dumbbells back to starting position (elbows should be at approximately 90 degrees). This is one rep.

Image:Overhead_ShoulderPress.JPG

  • Leg raises (10 reps)

Lying on your back on the mat, hands at your side and legs fully extended. Keeping legs straight, lift them off the mat so that they are perpendicular to the floor (bottom on feet should be facing the ceiling). Lower legs back towards the mat. Stop legs before they touch the ground. This is one rep.

Image:Leg Raises.JPG

  • Running Stairs-hitting every stair and going as quickly as possible (3 reps)

Image:StairsRunning.JPG

  • Resistance Band Row (12 reps)

With the resistance band wrapped around a pole or railing, grab each end of the band and take few steps backwards until there is tension in the band. With a slight bend in knees and straight back, pull resistance band towards chest, keeping elbows tight to your side. Once hands are at your chest, slowly allow elbows to extend back to starting position. This is one rep.

Image:Resistance Band Row.JPG

  • Mountain Climbers (15 reps)

From a push-up position (hands firmly on the ground underneath the shoulders, arms straight, legs extended backwards with toes on the ground and a straight back) lift one foot off the ground by flexing the knee and bring knee towards chest. Once knee reaches the chest level, return foot back to starting position. Repeat sequence for other leg. This is one rep.

Image:Mountain Climbers.JPG

[edit] Running Introduction

-3 tips for fundamental running form/technique:

(We will explain and demonstrate and then have client perform each tip)

  • Head up and a slight forward lean from the ankles
  • Maintaining Short Strides
  • Arms are held at 90 degrees when swinging them and runner is pushing backwards with arms to counter-balance the forward lean of the torso


  • Run for 50 meters, then walked for 50 meters. Repeat 2 times.
  • Run for 200 meters, then walk for 200 meters. Repeat 3 times.

[edit] Cool Down

-Static Stretching:

  • Each static stretch will be held for 30 seconds on each side (30 seconds on left side/30 seconds on right side)
  • Quad Stretch
  • Hamstring Stretch
  • Shoulder and Triceps Stretch
  • Cobra Stretch
  • Cat Stretch

[edit] Workout 4

Date: Monday November 2nd, 2015

Location and Time: The Zone, from 4:00pm - 5:00pm

Group Members Present: Matt Da Silva and Tyler Correia

Goal: Introduce the use of resistance bands in order to increase muscular strength & endurance

[edit] Warm up

  • Using the treadmill, jog for 5 minutes at 60 - 70% of MHR (120 - 130 bpm)
  • Dynamic stretching (performed at a 10m distance):

- Floor touches, arm swings, torso twists, hip flexors (out/in), high knees, butt kickers, leg swings

  • Floor Touches

While walking, client stretches and reaches forward with both arms. Goal is to focus stretch with straight legged for one of the legs. They will perform alternate legs each stretch. They will feel focus of the stretch on the hamstrings.

Image:unknown.jpg


Balance Exercises

  • Single-Leg Squat - Sets: 3. Reps: 10 per leg

From a standing position, balance is directed towards one leg while the other is elevated off the floor. Similar to a standard squat, individual must perform flexion and extension at the knee on the planted leg . Clients arms can be held out in from of them in order to counter balance their weight.

Image:SLS.jpg

  • Stork Stand - Sets: 3, Reps: Hold for 15 seconds

Using one leg as a method of balance, the individual must lean forward so the planted leg is perpendicular to the rest of the individuals body. It is important that the individuals raised leg and arms are level with their spine, for increased balance.

Image:StorkSwim.jpg

[edit] Circuit # 1

Client will perform exercise A and then perform exercise B immediately after completing exercise A. 45 second rest after completion of exercise B. All exercises performed with the yellow resistance band

A) Resistance Band Row - Sets: 3, reps:12

B) Resistance Chest Press - Sets: 3, reps: 12

With the resistance bands anchored to a post, the individual must start with their back towards the post and resistance bands handles in both hands. In order to increase tension on the bands, the client may have to take a step away from the post. Next the individual can start by pushing the bands anteriorly until the elbows are fulling extended. Once this point is reached, the client can slowly bring the bands back and continue this motion for the remaining sets.

  • Image:CHPR.JPG

[edit] Circuit # 2

Client will perform exercises D & E immediately after completing exercise C. 45 seconds-1 minute rest after completion of exercise

C) In-Line Lunges - Sets: 3, reps: 10 (per leg)

  • Modification: Add weight using 5 lbs dumbell

D) Resistance Band Bicep Curls - Sets: 3, reps: 12 (per arm)

E) Resistance Band Over-Head Triceps Extension - Sets: 3, reps: 10 (per arm)

- Standing with feet shoulder width apart, knees slightly bent, one end of resistance band is under one foot and holding the other end with hand on the same side. Bend elbow at 90 degrees and rotate arm upwards so that the bend elbow is near your ear. Extend elbow by pushing hand/arm upwards. Slowly bend elbow to lower resistance band back to starting position. This is one rep. Ensure that there is continuous tension in the band throughout the exercise.

Image:TricepRaise.jpg


Additional Resources that support resistance training:

[edit] Cool Down

-Static Stretching:

  • Each static stretch will be held for 45 seconds on each side (45 seconds on left side/45 seconds on right side)
  • Quad Stretch
  • Hamstring Stretch
  • Shoulder and Triceps Stretch
  • Cobra Stretch
  • Cat Stretch

[edit] Workout 5

Date: Thursday November 5th, 2015

Group Members Present: Sarah Van Sickle-Gamble and Kyle MacDonald

-Client will be at a conference for this workout. She will have access to a basic gym and will be performing this workout on her own

Goal: Provide an out of gym workout (ie. while she is away at a conference, at home etc.)

[edit] Warm up

  • Jumping Jacks (30)
  • Dynamic Stretching (on the spot instead of moving distance):

Arm swings, Torso twists, High knees, Butt kickers, Leg swings

[edit] Circuit

-This circuit will be performed 2-3 times with active recovery (walking on the spot for 2 mins) as a break between each set of the circuit

  • Squats (15 reps)
  • Push-ups (modified against a wall) (12 reps)
  • Bird Dog (10 reps per side)
  • Lunges (10 reps per leg)
  • Tricep dips (8-10 reps)

-(If weights are available substitute this exercise for over head shoulder press (10 reps) ).

  • Mountain Climbers (10 reps)

[edit] Cardio

  • Treadmill: 1 min jog then immediately 2 min brisk walk
  • Repeat this cycle 5x
  • 15 minutes on the treadmill over all (5 mins jog, 10 mins walking)

[edit] Cool Down

-Static Stretching:

  • Each static stretch will be held for 45 seconds on each side (45 seconds on left side/45 seconds on right side)
  • Quad Stretch
  • Hamstring Stretch
  • Shoulder and Triceps Stretch
  • Cobra Stretch
  • Cat Stretch

[edit] Workout 6

Date: Tuesday November 17th, 2015

Location and Time: The Zone, 3:00pm - 4:00pm

Group Members Present: Tyler Correia and Matt Da Silva

Goal: Provide a greater variety of resistance band exercises

[edit] Warm-Up

  • Using the treadmill, jog for 5 minutes at 60-70% of MHR (120-130 bpm)
  • Dynamic Stretching (Each stretch will be performed at a 10 m distance):

-Arm swings, floor touches, high knees, torso twist, butt kicks, leg swings

[edit] Superset # 1

  • Resistance Band Lateral Shoulder Raise (10 reps).
  • Image:LSRaise.png
  • Resistance Band Bicep Curls (15 reps).
  • Resistance Band Over-head Tricep Extension (12 reps).
  • Each exercise will be done after another with 1 minute rest intervals in between each round of the circuit for 3 rounds.

[edit] Superset # 2

  • Resistance Squat (15 reps).

- Stand with feet slightly wider than shoulder width apart, resistance band is under both feet and holding handles at shoulder level, palms facing away from you. Squat down by flexing at the knees and hips, as if you were going to sit down on a chair. Push upwards by extending knees and hips to return to a standing position. Ensure that there is continuous tension in the band throughout the exercise.

  • Image:squatRB.jpg
  • Resistance Band Monster Walk (Left + Right x3 reps).

- Standing with feet shoulder width apart, knees bent and elbows bent at your side, with a resistance band wrapped around legs above the ankle. Begin by taking small steps laterally leading with one foot, and then back to the other way, leading with the opposite foot. Ensure that there is continuous tension in the band the bend throughout the exercise.

  • Image:MWalk.jpg


  • Each exercise will be done after another with 1 minute rest intervals in between each round of the circuit for 3 rounds.

[edit] Cool-Down

-Static Stretching:

  • Each static stretch will be held for 45 seconds on each side (45 seconds on left side/45 seconds on right side)
  • Hamstring Stretch
  • Quad Stretch
  • Shoulder/Tricep Stretch
  • Groin/Hip Flexor Stretch

Focus of this stretch is for the individual to sit down and push on the knees outward with their elbows. It is important that they do not push the knees out too far because injury can occur. Individual should feel tension/stretch at the groins.

Image:groin.jpg


  • Optional - cool down lap around track.

[edit] Workout 7

Date: Thursday November 19th, 2015.

Location and Time: The Zone, from 3:00pm - 4:00pm

Group Members present: Sarah Van Sickle-Gamble and Kyle MacDonald

Goal: To introduce client to interval training

[edit] Warm up

  • Walk 2 laps of the track at 50-60% of max heart rate (110-115bpm)
  • On completion of second lap perform dynamic stretching (All dynamic exercises are performed at a 10m distance):

Arm swings, Torso twists, High knees, Butt kickers, Leg swings


[edit] TABATA #1

  • 20 seconds performing the exercise, 10 seconds rest and repeat each full circuit 2 times


  • Toe Taps--as quickly as possible (20 seconds)

Standing in front of a step or bench with feet shoulder-width apart, tap foot on the top of step/bench so that your toes are on the edge of the step with one foot on the ground. Return foot back to starting position. Alternate left and right foot tap as fast as possible.

Image:Toe Taps.JPG

  • Rest (10 seconds)
  • Incline Push-up on bench (20 seconds)
  • Rest (10 seconds)
  • Wall Sit (20 seconds)

Place your back against the wall. Keeping your back against the wall, slide down the wall and walk your feet out in front until your knees are bent at 90 degrees. Keep your knees in line with your toes. Hold this position.

Image:Wall sit.JPG

  • Rest (10 seconds)
  • Supermans (20 seconds)

Lay on your stomach with your arms extended out in front of your head. At the same time, lift your chest and legs off the ground as high as possible, holding at that height for 2 seconds. This is one repetition.

Image:Supermans.JPG


REST FOR 1-2 MINUTES THEN REPEAT

[edit] TABATA #2

  • 20 seconds performing the exercise, 10 seconds rest and repeat each full circuit 2 times


  • Russian Twists (20 seconds)

Sit on a map with your knees bent and a slight lean backwards. With a medicine ball in your hands, twist your torso from left to right making sure you tap the ball on the ground each time you twist. Ensure that core is engaged throughout the exercise.

Image:Russian twist.JPG

  • Rest (10 seconds)
  • Medicine Ball Throws (3kg ball) (20 seconds)

With a partner, stand 5-10 feet facing each other. As your partner throws the medicine ball towards you, catch it at your side by twisting torso backwards and bending knees. Throw the ball back to partner a rugby-style throw, with as much force as possible. Repeat process for other side. This is one repetition.


Image:Medicine Ball Throw.JPG

  • Rest
  • Glute bridge on ground (20 seconds)

Lie with back flat on the floor, the hands by your side and your knees bent. Feet shoulder width apart.Pushing with your heels, lift your hips off the floor while engaging the gluteal and hamstring muscles. Keep your back straight. At the top position, hold for 2 seconds. Return to starting position.

Image:Glute Bridge.JPG

  • Rest (10 seconds)
  • Curl-ups (20 seconds)

REST FOR 1-2 MINUTES THEN REPEAT

[edit] Cardio

-Interval training

  • Sprint the long side of the track (60m) at 16-20 RPE, then walk for the rest of the track (140m) at 6-11 RPE
  • Repeat this 4 times


  • Run half a lap of the track (100m) at 14-17 RPE, walk half a lap of the track (100m) at 6-11 RPE
  • Repeat this 4 times

[edit] Cool Down

-Static Stretching:

  • Each static stretch will be held for 45 seconds on each side (45 seconds on left side/45 seconds on right side)
  • Quad Stretch
  • Hamstring Stretch
  • Shoulder and Triceps Stretch
  • Cobra Stretch
  • Cat Stretch

[edit] Workout 8

Date: Tuesday November 24th, 2015

Group Members Present: Tyler Correia and Matt Da Silva

Location and Time: The Zone, 2:00pm - 3:00pm

Goal: Continue with the use of resistance bands and introduce free weights within the circuits.

[edit] Warm-Up

  • Eliptical for 5 minutes at 60-70% of MHR (120-130 bpm)
  • Dynamic Stretching; 10 metre distances

Arm Swings, Floor Touches, High Knees, Torso Twists, Butt Kickers, Leg Swings

[edit] Balance

  • Stork Stand
  • Bird-dog
  • Both of these exercises will be completed for 20 seconds at a time, with a total of 3 sets.

Additional resources to explain the importance of balance:

[edit] Circuit # 1

  • Resistance Band Standing Row (12 reps).
  • Resistance Band Chest Press/Push (12 reps)
  • Bicep Curls (5 lb dumbbell, 12 reps)
  • Dumbell Lateral Raises (5 lbs dumbbells, 8 reps)
  • Each exercise will be done after another with 1.5 minute rest intervals in between each round of the circuit for 2 rounds.

[edit] Circuit # 2

  • In-Line Lunges with Weights (5 lbs dumbbells, 10 reps per leg)
  • Resistance Band Monster Walk (Left + Right x3 reps).
  • Step-Ups With Medicine Ball (5 lbs dumbbells, 10 reps per leg)
  • Each exercise will be done after another with 1 minute rest intervals in between each round of the circuit for 2 rounds.

[edit] Core Exercises

  • Crunches with legs raised (15 reps)

Focus of this exercise is to raise legs (bent or straight-leg) and perform crunches. This involves the individual raising his/her abdominals and pushing their neck to their legs. Client will feel the stress put on their abdominals.

Image:crunches.jpg


  • Glute Bridge on the ground (12 reps)
  • Each core exercise will be done after another with 1 minute rest, for 3 rounds

[edit] Cool-Down

-Static Stretching:

  • Each static stretch will be held for 45 seconds on each side (45 seconds on left side/45 seconds on right side)
  • Hamstrings
  • Quads
  • Shoulder and Tricep
  • Groin/Hip Flexor
  • Cobra/Cat stretch
  • Optional walk around track

[edit] Post-Assessment Results and Comparative Norms

Date: Friday November 27th, 2015

Location and Time: The Zone, from 1:15pm-2:15pm

Group Members present: Sarah Van Sickle-Gamble and Kyle MacDonald

Goal: To re-asses our client using the same tests as used in the initial fitness testing to identify areas of improvement and compare her overall fitness to her baseline scores

Resting Heart Rate (before tests): 96 bpm

[edit] Balance

* Results - Star Excursion Test

Image:StarExcursionPost1.JPG

The left and right leg length were measured at 91.5 cm each. Leg length was measured from the Anterior Superior Iliac Spine to the Medial Malleolus.

Image:SEBT.png


*Norms

The following shows the normative data for the star excursion balance test as expressed by percentage of leg length.

Image:313_table_1_Main.png

[edit] Flexibility

*Results - Sit and Reach

  • Image:POSTflex.png

The Sit and Reach was done 3 times, and then the results were used to calculate an average.

*Norms

Image:SRnorms.gif

The norms for the Sit and Reach test show that based on the clients age (36), her average score of 14.67 inches puts her into the category of Poor for flexibility.

[edit] Muscular Strength

*Results - Grip Test

  • Image:GSoldold.png

This test was done by using a Grip Strength Dynamometer which measures strength in kilograms. The client's score was determined by the average of the three trials performed on each hand.

*Norms

  • Image:GSNORMS.png

The norms for the Grip Strength test show that based on the client's age, her combined grip strength of 27.20 kg places her in the category Normal for muscular strength

[edit] Muscular Endurance

*Results - Partial Sit-Up (Curl Up) Test

49 Sit-Ups, 1 minute.

This test was done by recording the amount of partial sit-ups (crunches-bringing hand to the top of knee while lying supine with knees flexed at 90 degrees and feet flat on the ground) the client could do in 1 minute.

*Norms

Image:450xNxabdominal.muscle.strength.curl.up.women.jpg.pagespeed.ic.VZjcpZQJEy.jpg

The norms for the curl up test show that the client falls into the category of Excellent for the amount of curl ups that she did in 1 minute (49), based on her age.

*Results - Wall-Sit for Time.

Time: 1 minute and 3 seconds

This test was done by the client doing a proper wall-sit for as long as the client could do it for. It was made sure the client maintained proper form throughout the duration of the test.

*Norms

There were no normative comparisons found for our client's age and gender. Therefore, we used this test as a comparison between pre and post testing. We rank our client as Superior for her results on this test.

[edit] Cardiovascular

  • Results - Rockport Test

Time: 16 minutes, 14 seconds (16:14). Heart Rate Prior to Test : 140 bpm. Heart Rate Post-Test : 176 bpm.

This test was done by the client walking 8 laps (1 mile) around the track. Heart Rate was measured before and after the test, and done by the client counting the amount of beats found in the jugular in 15 seconds. This number was then multiplied by 4 to account for the amount of beats in one minute. Then, the results were used to calculate the clients VO2 max so that her results can be compared to the normative values for this test.

VO2 Max : 26.82ml/kg/min

*Norms

The norms for the the Rockport Test, based on age and gender, indicate that the client's finishing time of 16:14 puts her in the category of Fair finishing time.

Image:RockportNorms.JPG

Image:VO2.Max.chart.women.jpg

The norms for this test are displayed through VO2 max scores, and show that the client falls into the Poor category based on her age.

[edit] Program Goals

Image:Goodx.png *Goal 1: Cardio

  • Based on the results obtained through the Rockport test, it was determined that our client had a VO2 max of 32.10 ml/kg/min. When compared to females her age this score is rated as ‘Good’. Due to our client’s interest in improving her cardio ability, we are looking to increase her VO2 max rating to 'Excellent'. This means the client has to improve her VO2 max score to 35.7-40 ml/kg/min. In order to accomplish this goal we will be starting with upright stationary exercise bikes to introduce our client to these cardiovascular demands. As the program progresses we will begin to incorporate running exercises on the treadmill and the indoor track.


  • This goal was not met for our client according to her post assessment results. However, we believe this can be explained by fatigue. She performed this test almost immediately after she had fully exerted herself on her muscular endurance tests in which she drastically improved. This means fatigue could have played a role in the ability of our client to reach the next level and improve her score to an 'Excellent' rating.


Image:Tick-OK-grande.jpg *Goal 2: Muscular Endurance

  • Our client was able to accomplish a total of 37 sit-ups in a 1-minute time frame. This score is rated as ‘Fair’ amongst women her age. In order to improve this rating our client must achieve a total of 40 sit-ups. In order to achieve this goal, we will be incorporating different abdominal exercises throughout the course of the program. These exercises include various types of dynamic stability movements, such as Bird-Dog and exercises that focused on multiple core muscle groups, such as the Russian Twist. Our focus is to provide our client with a variety of effective exercises that she will enjoy doing.


  • This goal was met as our client achieved a total of 49 sit-ups in her post assessment results. This was a big increase and her second largest test improvement.


Image:Tick-OK-grande.jpg *Goal 3: Muscular Endurance

  • Our second method of assessment for our client’s muscular endurance was the wall-squat test. Our client was able to maintain a wall squat for 18 seconds, which categorized her as 'Poor' amongst women her age. In order to improve this score, the goal is to have our client perform a wall squat for 36-45 seconds before the end of the program. In order to achieve this goal we will be starting with a series of lunging and stepping based exercises, that will later incorporate weights.


  • This goal was not only met but tremendously exceeded. Our client had an amazing increase in her wall sit test as this was her biggest improvement among the fitness tests.


Image:Tick-OK-grande.jpg *Goal 4: Muscular Strength

  • In order to assess muscular strength we used the grip strength dynamometer. Our client was able to score an average of 12 kg for her right hand and 8 kg for her left hand. When compared to other females her age, our client is categorized as 'Weak'. In order to improve the client's muscular strength we will be using resistance bands which will be followed by light weights. These exercises may also include the use of weight lifting machines or calisthenic exercises such as modified push-ups. The goal for our client is to score a combined grip strength score of 25 kg. This score would categorize our client as 'Normal' amongst women her age.


  • This goal was met for our client as she scored a combined grip strength of 27.20 kg placing her in the 'Normal' category in which we aimed for.


Image:Goodx.png *Goal 5: Flexibility

  • Our client displayed a great degree of difficulty when performing the Sit and Reach test. Based on the average of the three trials, our client scored a reach of 14 inches placing her in a rating of ‘Poor’. In order to improve our client’s flexibility we will be incorporating an extensive stretching period during the warm-up and cool-down phase of our workout plans. Our goal for the client is to improve her sit and reach to 17 inches, which is considered ‘Average’ for women her age. We will be using dynamic stretching at the beginning of each workout and ending the workout with static stretching during the cool-down.The repetition and time duration of the stretches will increase through the progression of the program. An increase in flexibility will prove useful to our client when performing the workouts and other daily activities.


  • This goal was not met as our client remained in the 'Poor' category for the Sit and Reach test. Her original measured reach was 14.16 inches and she ended with 14.67 inches. This could be due to the fact that we only incorporated stretching at the beginning and end of our workouts and did not focus on incorporating flexibility into other areas which would have helped improve this score.


Image:Goodx.png *Goal 6: Balance

  • The star balance excursion test proved to be a weakness for our client. Based on her results from the test she was found to be categorized as 'Below' average for recreationally trained females her age. To improve our client's overall balance, there will be various balance activities incorporated into the client's program in addition to the flexibility, muscular endurance, and cardio portions. Balance will be included into the client's workout at least once a week. Our goal for the client is to have her fall into the 'Normal' range in each direction of the star balance excursion test for recreationally trained females her age. Increased balance will give the client a strong core foundation for the other components of fitness.


  • After analyzing the post testing results, this S.M.A.R.T goal was not met. Our client remained the in 'Below' average category, however, she improved between 4-8% within that category. Although she did not move up a full level, those little improvements are big strides to us. Perhaps, the goal we created was unrealistic, leading to this goal not being met.


Image:Tick-OK-grande.jpg *Goal 7: Learn how to Run

  • Our client had her own goal of wanting to learn how to run by the end of our program.


  • This personal goal was met for our client. Every week, we incorporated running into our workout. We started with the basic form and progressed through the stages until we reached sprinting. Our client was able to independently jog around the track 5 times by the end of our program.


Image:Tick-OK-grande.jpg *Goal 8: Develop a daily fitness regime

  • Our client wanted to develop a daily fitness regime as a personal goal.


  • By the end of our program, our client met this goal. She became familiar with the routine of coming to the gym two times a week and the criteria associated with workouts (i.e. warm-ups, cool-downs etc.) She felt confident through the knowledge she gained to be able to do this independently.

[edit] Material for Client

  • Our client was provided with a binder summarizing the details of each workout session, including all the exercises used in the program, appropriate structure for a session (i.e. starting with a warm-up and ending with a cool-down) and details on how to perform each exercise. Also included, were four detailed workout plans the client can perform on her own and internet links to supplementary resources, such as articles and videos describing specific exercises or workouts. The workout plan included a list of exercises, recommended number of sets and repetitions and the amount and type of resistance to use for each exercise. Lastly, we included a future directions page with local resources she could use to work on the weaker areas we identified. These included local Yoga classes to improve her flexibility and balance as well as local running groups such as the Running Room which would continue to help her practice her running. The binder was separated by dividers into sections to keep it organized in an orderly manner.

[edit] Program Summary Chart

Image:WorkoutSummaryLBUB.JPG Image:WorkOutSummaryCC.JPG Image:WorkoutSummaryFlex.JPG

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