Group 8

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Group 8 Sandy Cepeda Geoff Slemon Demi Toms Cassie Persoon Sepehr Shabahang

Contents

[edit] Questions for Client for Initial Consultation

Date: September 21, 2015

Meeting Time: 10:30am

Members: Demi Toms, Cassie Persoon, Sepehr Shabahang


What do you do for a living?

Age?

Weight and Height?

Experience and Goals

How much time do you have to exercise?

Previous exercise?

Types of exercise they have tried?

Previous experience in a gym setting?

Other physical activity they are already participating in?

Which types of exercise do you prefer?

Any certain types of exercise you really dislike?

Do you prefer to workout by yourself or in a group setting?


What do you expect from this exercise program and from us?

  • what is your fitness goal?
  • What are your strengths and weaknesses?
  • Do you have an event or trip coming up that you want to prepare for?


Medical History/ Risk Factors

  • Do you smoke? Or were you a smoker in the past?
  • Does anyone living in your household smoke?
  • past injuries? or accidents?
  • Do you find any daily activities difficult to accomplish ?
  • Par Q


  • Best way to contact you? how would you prefer to get into contact with us?

[edit] Fitness Assessments and Results

Date: Thursday October 1, 2015

Time: 2:30 pm

Members:Sandy Cepeda, Geoff Slemon, Sepehr Shabahang


[edit] Flexibility

FMS

We carefully took our client through the many different aspects of the FMS and evaluated her, based on her performance:

1) Deep Squat: We told the client to square herself facing forward with her legs shoulder width apart. We then gave her a pole to hold onto with her hands parallel to each other gripping the bar. We proceeded to let her know that as she bent into a squatted position she would have to raise her arms overhead, making sure her arms were parallel to each other the entire time.

2) Hurdle stepping was not assessed

3) Inline Lunge: To assess the inline lunge of our client we first had to take the measurement of our client's tibia. Giving the client the same pole she used during her deep squat. The pole is placed behind her back with it touching her head, thoracic spine (mid-back) and sacrum (tailbone). The hand opposite of the front foot grasps the pole closer to the top of the spine, while the other hand grasps the pole closer to the low back. The lunge was then performed three times on each leg.

4) Reaching : To assess reaching,we told our client to reach behind her back with one arm and over her shoulder with the other, while trying to get her fingertips as close as possible. We then measured the gap in between.After writing the measurement, we then proceeded to do the same thing with the apposite arms.

5) Leg Raising Our client started in a supine position. While maintaining one leg straight and on the ground, we asked our client to raise her leg to a 90 degree angle. Using the measuring stick we compared how straight her leg was. We did the same on both sides.

6) Push-up Starting flat in a prone position, we asked our client to raise herself into a push-up and then back down to starting position.

7) Rotary Stability While on her hands and knees we asked our client to raise her opposite arm and leg and try to touch her elbow to her knee. We did the same for the other arm and leg. Once this was completed we made her complete the same movement, however this time she used the same arm and leg.




Image:Capture.PNG

[edit] Balance

Stork Stand:

Image:storkstand.jpg

To test the client's balance we administered a Stork Stand Test. We asked our client to place her hands on her hips. We also instructed her to place her non-weight bearing foot against the inside knee of her weight bearing leg, this was the starting position. When we told her to start she would move into testing position, this meant the she would raise her heel of the floor so she would only balance on the ball of her foot. Once she was in starting position we used a stopwatch to time her. The stopwatch was stopped if:

  • Her hands left her hips
  • Her weight bearing leg swiveled/hopped in any direction
  • Her non-weight bearing foot lost contact with the inside of her knee

Time:

  • Trial #1: 20.81 seconds
  • Trial #2: 15.00 seconds

[edit] Muscular Strength and Endurance

Plank Test

For this test the client was given a mat and told to lie down onto it with her stomach against the ground. When she was told to start she was instructed to lift herself onto her forearms and to keep her legs straight, while making sure her back was straight at all times. The stopwatch was stopped if:

  • Her back was lowered
  • She raised herself out of the position


  • Time: 24.84 seconds

Shoulder press 10RM:

(Warm-up 10 reps of 10 lbs)

  • 30 lbs - 5 reps
  • 20 lbs - 7 reps

Chest Press 10RM:

(Warm-up 10 reps 20 lbs)

  • 30 lbs of 10 reps
  • 40 lbs 9 reps

Leg press 10RM:

(Warm-up 10 reps 60 lbs)

  • 80 lbs - 10 reps
  • 100 lbs - 10 reps
  • 120 lbs - 10 reps

[edit] Cardiovascular

Rockport Test

Resting Heart Rate- 60 BPM

Total time (1 mile) - 15.59 minutes

Final Heart rate - 144 bpm

  • V02Max = 19.08 ml/kg/min
  • Based on the norms of our client's demographic, the results are rated as 'below average'

[edit] Postural Assessment

Our client’s posture will be evaluated, focusing on posture in the neck, shoulders and through to the lower back using the ‘Posture Score Sheet’ we used in class. We will also perform a Gait Assessment Test to determine any gait impairments in the walking stride. To allow us to properly analyze our client, we will film her walking in a straight line and film both walking towards, and away from the camera.

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

[edit] Flexibility

As our client already participates in yoga regularly, flexibility will need to be maintained. To do this we will incorporate stretching into our program to maintain her current flexibility.

Our client's FMS results will be used to track the progression and attempt to increase the scores throughout our training regiments. Our client would like to improve her shoulder mobility and strength so increasing her FMS Shoulder Mobility score from a 2 to a 3 by the end of our training program will be a focal point. This can be done by performing exercises and dynamic stretches that include strengthening our client's shoulders, as well as increasing our client's shoulder mobility to reach that goal.

As far as the other FMS results, the focus may not directly be on a particular score but the goal will be to improve form and range of motion for each of the other movements.

[edit] Muscular Strength and Endurance

Increase upper body strength by increasing weight by 10%. This will be achieved through resistance training using various machines as well as free weights. The program will consist of exercises conducted in two sets of 12-15 repetitions. Once the client can do 12 repetitions with the weight easily we will increase the weight. The exercises that will be focused on are shoulder press, chest press and seated row.

[edit] Cardio

Decrease Rockport time by 1 minute. This will be measured by retesting Rockport time halfway through program (at 3 weeks) and again at end of program. This will be done by training at a target HR of 99 bpm(65% of MHR) Client will engage in 10 minutes of aerobic activity, either on a stationary bike, elliptical, ect., as well as incorporating 3 laps of fast paced walking around track in warm up and 3 laps of track of moderate walking in cool down.

[edit] Balance

Client has developed good sense of balance from regular yoga participation. Want to increase endurance of stork stand to at least 30 seconds so that client is able to do more advanced static stretches in office. This will be measured by retesting stork stand halfway through program (at 3weeks) and again at end of program, after client has been completing exercises to improve balance, such as those involving Bosu ball.


[edit] Exercise Program

[edit] Training Session 1

Day 1: Upper Body and Cardio

Date: October 23, 2015

Members: Geoff

Goal: The goal for week one's training session is to give our client an idea of what she will be doing for the remainder of the program, to introduce her to upper-body strengthening exercises and to increase her heart-rate


Warm up:

  • walk 3 laps of track (65% of MHR: approx 95 bpm)
  • jog one length- ½ of track and continue walking
  • 10 jumping jacks


  • Dynamic stretches:

Tin man:

Begin by walking and safely kick leg forward. Keep both knees straight and while leg is in air reach for your toes while using the opposite arm.


Walking lunges:

take a long step so both feet are facing toes forward. Bend each knee until they are at a 90 degree angle. Be careful front knee does not go beyond toes.


Sumo squats:

Take two steps side ways and than take one large step so feet are past hip width. Turn each foot so toes are slightly turned outward


Arm circles (both directions):

Stand with feet hip width apart. Lift arms to shoulder height to the side and keep elbows straight. Keeping arms straight slowly straight moving arms in small circles and gradually make bigger circles.

Notes: Client performed the stretches without any soreness or aches but it was evident that more work in dynamic stretches, specifically in her legs and shoulder.

Resistance

Chest: Chest press machine Weight: 15* lbs (* depending on machine weight increments)


Sit on chair on machine, knees should be at approximately 90 degrees, feet flat on floor. Hand bar should be in front of chest (move seat if needed). Reach up to put hands on bar in front of chest and slowly push handles away from body until elbows are almost straight but still have a slight bend in them. Slowly bring the bar back towards chest and repeat.

Notes: Didn't appear to have trouble with the prescribed weight and managed to perform sets 2 sets of 15 with 30lbs and was able to perform a set of 12 reps of 40 lbs which was greater than expected.

Back: seated row machine Weight: 10-15lbs.

Set chair height so chest pad is on chest not ribs or neck. Reach forward and grab handles. Pull back towards body while keeping shoulder blades pulled back and ``squeezed`` together. Once handles are pulled back and hands are inline with chest, slowly extend arms moving handles back to start position. Keep back stable during exercise and do not move upper body, only move arms.

Notes: Client managed to maintain good for and didn't seem to have any trouble with the exercise. Weight was increased to 30 lbs for 2nd and 3rd set.

Shoulder: Shoulder press machine Weight: 10-15 lbs


Sit on chair with feet flat on the ground, arms should begin at a 90 degree angle, adjust seat if needed. Sit with back pressed against back rest and slowly push handles upward over head until elbows are almost straight than slowly return to starting position. Keep elbows at 90 degrees when in starting position to decrease strain on elbow.


Note: Client had trouble with the exercise after the first set at 10 lbs and wasn't able to complete all 3 sets of 15 reps.

Bicep: Curl using dumbbells Weight: 7.5lbs

This exercise will be done while sitting on an exercise ball to engage the core. One dumbbell will be help in each hand and the starting position will begin with the arms extended down to each side of the body with a slight bend in the elbows. Turning dumbbells to have palms facing upward, slowly bend at the elbow bringing the hand and dumbbell towards the shoulder. Slowly extend arm back to beginning position and repeat.

Note: Client managed to perform 3 sets of 10 repetitions with relative ease. Started to show fatigue in her left arm (non-dominant hand) by the 3rd set but was still able to complete the sets.

--- 2 sets of 12-15 for each exercise.

Aerobic: Elliptical: 10 minutes, level 1

Notes: Client maintained a steady pace for 8 minutes, reaching a heart rate of 125 by the end of the exercise.

Hold handles on elliptical before stepping onto foot platforms. once in this position move feet forward simulating the movement of taking a step. Once movement has begun the screen will turn on, press `quick start` and continue for 10 minutes. Resistance and incline can be adjusted to increase intensity.

Cool down: walk 3 laps of track

Stretches: Static:


Tricep overhead stretch:

Extend one arm over head so bicep is touching ear. Bend at the elbow so hand and forearm are behind head. Take opposite arm and gently pull on bent elbow to increase stretch. Hold stretch for about 20-30 seconds. Repeat on opposite arm.


Wall chest stretch:

Stand beside a wall. Lift arm closest to the wall and place forearm on wall so that elbow makes a 90 degree angle. Step forward with the leg closest to the wall creating a split stance. Slowly turn torso and hips in the opposite direction of the wall while keeping your forearm flat on the wall. Stop twisting when a slight pull in the chest is felt, stay here for 20-30 seconds.


Shoulder stretch:

Extend arm in front of body. Lift arm to shoulder height and reach across chest towards opposite shoulder. Take opposite arm and place hand below the elbow of stretched arm, gently pull arm closer to body.


Neck stretch:

Gently tilt head bringing ear closer to shoulder. With hand on the side head is tilted to, reach up and place hand on top of head. Gently pull head bringing ear even closer to shoulder. While doing this keep opposite arm fully extended towards the ground.


Note: Stretching of shoulders needs to be improved as there is a little range motion. She would benefit for the inclusion of exercises that loosen muscles in the chest and strengthen upper back and subscapular muscles.

[edit] Training Session 2

Date: October 24, 2015

Members: Demi Toms, Sepehr and Sandy

Day 2: Lower Body and Core

Goal: Introduce Client to Lower Body and Core based Resistance Training using various Modalities

Warm up: - walk 3 laps of track (fast pace) - jog one length- ½ of track and continue walking - 10 jumping jacks - Dynamic stretches:

Tin man: Begin by walking and safely kick leg forward. Keep both knees straight, and while leg is in air reach for your toes while using the opposite arm.

Walking lunges: Take a long step so both feet are facing toes forward. Bend each knee so your legs make an upside down L. Be careful and make sure your front knee does not go beyond toes.

Sumo squats: Take two steps side ways and than take one large step so feet are past hip width. Turn each foot so your toes are slightly turned outward

High Knees: Stand neutral and look directly ahead. Jump from one foot to the other alternating while you swing the opposite arm with the opposite foot.

Resistance

*All exercise sets should have 30-60 seconds of rest in-between

Knee Flexors/Extensors, Hip Extensors: Bodyweight Squats 3 x 15

Stand with feet shoulder width apart. Hands can be placed either behind your head or in-front of you, whatever you’re comfortable with. Slowly flex your knees and hips and squat down as if you were preparing to sit back in a chair. While keeping your head and back straight continue squatting down until your legs form an upside down L. Make sure to keep heels planted on the floor. Once you reach the bottom of the movement slowly rise back up. Repeat for desired reps.

Note: Modified to chair squats, helped with form so that knees did not go beyond toes. Client completed 3 sets for 15 reps each.


Hip Flexors: Stationary Knee Raises 2 x 15 (per side) (BW or Resisted)

Stand about hip-width apart. While keeping your back straight slowly raise and bend your left or right leg by flexing your inner thigh. Raise your leg till the highest point and hold the position for 1 second. Slowly lower your leg back to starting position. Switch to the other leg and then continue to alternate sides. Repeat for desired reps.

Notes: Client completed 2 sets x 15 reps with no resistance. Right side showed decreased strength compared to the left.

Lateral Leg Raise

Stand straight with feet close together pointing forward. If necessary use a sturdy surface or object to remain balanced. While keeping your back straight and core tight slowly lift and move your right or left leg all the way out to the side. Once at the furthest point of adduction hold the position for 1 second. Then slowly bring your leg back in instead now moving it in until it crosses over to the other side. Bring your leg back to the starting position. Repeat the exercise for that side until desired reps are reached then switch sides and repeat.

Notes: Client completed 3 sets, 10 reps with no resistance.

Dorsiflexors: Standing Toe Raises 2 x 15 (BW or Resisted)

Stand on a slightly elevated surface with toes pointing forward and only having your heels planted on the surface. While keeping your back and legs still straight slowly rock back on your heels as you raise and curl back your toes. Raises your toes to the furthest point then hold the position for 1 second. Slowly return back to starting position. Repeat for desired reps.

Notes: Modified to single leg toe raise, could not do both simultaneously. Completed 2 x 15 with no resistance.

Core

Roman Chair Knee Raises 2 x 20

Position yourself on the Roman Chair with feet fully straightened, with back straight and resting on support pads along with forearms positioned at 90 degrees. Slowly lift your legs as you bend your knees. Complete the movement by finishing with knees and 90 degrees and hold the movement for 1 second. Slowly return to starting position with legs straightened out. Repeat for desired reps.

Notes: Client completed 3 sets, 5 reps. Last set required assistance.

Russian Twists: 2 x 20

Lie on the floor with your knees slightly bent, and elevate your torso so that you form an imaginary V with your thighs. Fully extend your arms in-front of you with your hands clasped (can be done with or weight resistance). Twist your torso to the right until it is parallel to the floor. Hold the movement for 1 second. Return to the starting position and repeat for the opposite side. Repeat for desired reps

Notes: Client completed 2 sets, 20 reps (10 each side). Need to focus on keeping back straight.

Swiss Ball Planks: 2 x 30 seconds

Go into plank position with by supporting your body weight by resting your forearms and chest on stability ball and toes on the floor. Lift chest above the ball so that only your forearms support you. Keep your back straight and flex your abs and look straight ahead. Hold this position for desired time.

Notes: Client completed 3 sets of ~20 seconds. She improved her time a little each set without being asked. Need to focus on lifting shoulders away from ball (not as rounded) had to make sure feet were straight (toe to ground) and not everted as to prevent ankle joint stress

Aerobic: 10 minutes on elliptical

Hold handles on elliptical before stepping onto foot platforms. Once in this position move feet forward simulating the movement of taking a step. Once movement has begun the screen will turn on, press `quick start` and continue for 10 minutes. Resistance and incline can be adjusted to increase intensity.

Notes: Client wanted to stop at 5 minutes, but with a little encouragement she was able to complete 10 minutes. Very tired after.

Cool down: walk 3 laps of track

Notes: Client only needed to walk 2 laps of the track, SHE WAS VERY PROUD OF HERSELF AFTER TODAY'S SESSION!!

Static Stretches: Using stretching machine

Keep arms straight, and kneel on knee-pad. Stretch slowly and breathe normally. Hold each stretch for 10-30 seconds.

Lower Back: Begin with seat in the forward position. Hold upper bar with palms facing down. Slowly tip seat back till you feel the stretch in your lower back. Hold for desired time.

Hamstrings: Hold lower bar with palms facing down. Extend a leg keeping it straight. Point your toes. Hold for time then switch to your other leg.

Gluetals, Hips: Hold lower bar with palms facing down. Place ankle on top edge of knee-pad, knee or thigh. Hold for time then switch to your other leg.

Inner Thighs, Groin: Hold lower bar with palms facing down. With seat in forward position place feet facing one another on top edge of knee pad. Hold for desired time.

Quadriceps (without machine): Stand touch wall or stationary object for balance. Grab the top of your ankle behind you and pull your ankle to your butt. Straighten out your hip by pulling your knee backward. Hold for desired time then switch to your other leg.

Notes: Client completed all stretches, felt relief of tension. Held each for about 30 seconds. Needs improvement with quadriceps flexibility. Had to modify quad stretch to rest foot on chair as she felt "cramping" when trying to grab her foot with her hand.

[edit] Training Session 3

Date: October 29th, 2015

Members: Geoff and Cassie


Workout Goal: The goal for this workout session is to improve progress in upper body strengthening, specifically in the shoulders. Specifically, the goal is


Warm up: ~20 minutes

  • Fast paced walk for 2 laps of the tracks and one lap jogging the track
  • 10 jumping jacks
  • Dynamic stretches:

Calf sweeps: Start by stepping forward and place heel on the ground with the toe dorsiflexed. Keeping your quadriceps engaged and knee extended reach down with both hands and attempt to reach as low as possible while swinging your hands forward


Tin man: Kick and extend one leg as high as possible will swinging the opposite arm forward and alternate the process with the other leg Walking lunges: Step forward with one foot, bend both knees to 90 degrees, lowering your back knee towards the ground while keeping your hands on your hips and keeping your core engaged

Resistance Exercise:

Chest Dumbbell Press:

  • 3 sets 10lbs – 15 repetitions

Start by lying on your back on the bench with your feet place firmly on the floor for stability. Start with weights in hand with elbows bent, bringing the weights as close to your chest as possible. Extend both elbows at the same time to 180 degrees upwards, finishing the motion with the dumbbells close together. Flex elbows back to the initial position and repeat the motion.Be sure to exhale through the lift and keep core tight. Be sure to keep back firmly on the bench and avoid arching your back to prevent injury or discomfort.


Notes: Client performed 1 warm-up set using 5lbs and then did two following sets using 10lbs. For each set, 15 reps was completed.


Seated row

  • 3 sets of 15 repetitions of 30 lbs

Inclined shoulder dumbbell press

  • 3 sets of 15 repetitions with 10lb dumbbells - +/- 5 lbs if weight can be adjusted

Image:shoulders.png

Adjust the bench to an angle of approximately 45 degrees. Sit on the bench with weight in hand. Start the exercise with upper arms parallel to the floor, elbows pointing away from the body on either side. Bend elbows to a 90 degree angle with forearms pointed straight up. From that position lift both weights straight up finishing the motion with both hands within an inch of each other and throughout the motion keeping arms along a vertical plane from the floor to the ceiling. Bring elbows back down to the starting position and repeat the exercise. Keep back flat on the bench and engage core muscles throughout the exercise. Be sure to exhale when lifting the weights upwards and inhale when bringing the weight down.


Bicep Dumbbell curls

  • 3 sets of 7.5 lbs for 15 repetitions


Cardiovascular:

10 minutes on elliptical. Check heart rate prior to starting the exercise and measure the final heart rate upon completion of the 10 minute interval.

Cooldown

  • Walk one lap of the track
  • Stretches
  • Wall arm slides 2 sets of 10:

With back flat against the wall, making sure your head, shoulders and sacrum are all intact with the wall at all times. Start with your elbows parallel to the floor out the to the sides, making sure your elbows, forearms and wrists all stay in contact with the wall throughout the stretch. Then slide your arms straight up the wall, trying to reach as high as possible and bring down arms once maximum height is reached. This stretch helps strengthen deep upper back muscles and relieve tightness in the chest.


  • Wall chest stretch
  • Neck stretch

[edit] Training Session 4

Date: November 6, 2015

Members: Demi, Sepehr, & Sandy

Day 2: Lower Body and Core


Goal: Engage client in stretches similar to last lower body session so as to establish a routine, and introduce exercises to target areas of concern (ankle inversion and quadriceps strength/mobility)

Warm up: ~15 minutes

Walk 3 laps of track (fast pace) - jog one lap of track and continue walking

Note: Client walked 2 laps then jogged 1 full lap.

Dynamic stretches:

Tin man: Begin by walking and safely kick leg forward. Keep both knees straight and while leg is in air reach for your toes while using the opposite arm.

Walking lunges: take a long step so both feet are facing toes forward. Bend each knee until they are at a 90 degree angle. Be careful front knee does not go beyond toes.

High Knees: Stand neutral and look directly ahead. Jump from one foot to the other alternating while you swing the opposite arm with the opposite foot.

Note: Modification: Client does not jump when doing this stretch, she stands with feet flat on the ground and alternates lifting her knees. Modification done to prevent injury due to weak ankles.

Calves Sweeps: Take alternating steps forward with one leg at a time and raise your feet so only the heel is on the ground. Then while in this position bend down while keep your back straight and sweep both hands beside your extended leg.

Walking lunges

Notes: Worked with client on perfecting form; bending both knees to 90 degrees. Often would only bend front knee. Showed improvement in form.


Resistance ~20-30 minutes

  • All exercise sets should have 30-60 seconds of rest in-between


Chair Squats 2 x 15

Notes: Client was able to complete all reps with good form. Modification: used a lower step to make the squat deeper.

Lateral Crossed Leg Raises 2 x 10 (per side)

Notes: Client completed these with ease. May have to add overload for next week.

Ankle inversion with resistance band 2 x 10 (per side)

1. Tie a loop in an elastic exercise band and secure one and to a heavy object like a table leg

2. Sit with your leg straight in front of you and loop the other end around the ball of your foot

3. Turn you foot inward away against the resistance of the band

4. Return to the start position


Notes: Client had a hard time with isolating her ankle joint to complete this exercise. She would invert at the hip rather then at the foot. Will need to be corrected each time. Completed 2 sets, 10 reps each leg.


Seated knee extensions with resistance band 2 x 10 (per side)


Starting position: Sit up straight on a chair or bench with your feet flat on the floor and your hands resting on your thighs. Take resistance band and attach to foot, and then hold other end in hands, creating tension.

Movement: Slowly lift up your right foot to the level of your hip, working against the band resistance. Pause, then slowly lower the foot to the starting position (flat on the floor). Finish all reps, then repeat with the left leg. This completes one set.


Notes:Client stated that the exercise was effecting her knee and calf muscle, not her quad. Adjustments were made having her sit forward closer to end of box; this helped isolate the quads but put strain on her back. Next week we will use the machine. However, still completed 2 sets, 10 reps.

Core 10 minutes

Ab pulse ups: 2 x 10, second set have trainer apply light weight

1.Lie flat on your back, on top of a flat bench or on the floor. Your hands can go one of two places:

  • If you’re on the floor–under the butt
  • If you’re on a bench–behind your head, grabbing the bench. I recommend putting them behind your head, as it creates a much deeper stretch.

2. Focus–tighten your core. Brace your abs. Power comes from a deep squeeze, which stabilizes the entire body.

3. Do a leg lift until your legs are 100% vertical. Your body should form a 90 degree angle, like the picture above. That’s your starting position.

4. SQUEEZE your butt & lower abs and use your hips to push your legs directly upwards. Hold at the top for 1 second, slowly lower and allow your butt to touch the bench, and then immediately pulse back up for the next rep.

Notes: Client successfully completed 2 sets, 10 reps. She stated that she really enjoyed this exercise. We did not add any resistance/ overload today.

Russian Twists: 2 x 20

Notes: Client needed to be reminded to keep her gaze forward and not twist her trunk as much.


Aerobic: Stair Master

Notes:Client used the "stair master" for the first time. She was able to complete 2 minutes on level 4, take a break, then return for another 1 minute on level 3 and the final minute on level 2. HR=97bpm ~65% of MHR.

Cool down: walk 1 lap of track (moderate intensity) ~5-10 minutes

Static Stretches: Using stretching machine (Keep arms straight, and knee on knee-pad. Stretch slowly and breathe normally. Hold each stretch for 10-30 seconds.)

Lower Back: Begin with seat in the forward position. Hold upper bar with palms facing down. Slowly tip seat back till you feel the stretch in your lower back. Hold for desired time.

Hamstrings: Hold lower bar with palms facing down. Extend a leg keeping it straight. Point your toes. Hold for time then switch to your other leg.

Gluteals, Hips: Hold lower bar with palms facing down. Place ankle on top edge of knee-pad, knee or thigh. Hold for time then switch to your other leg.

Inner Thighs, Groin: Hold lower bar with palms facing down. With seat in forward position place feet facing one another on top edge of knee-pad. Hold for desired time.

Assisted Standing Quadriceps stretch (without machine): Stand touch wall or stationary object for balance. Grab the top of your ankle behind you and pull your ankle to your butt. Straighten out your hip by pulling your knee backward. Hold for 2 x 10 seconds (per side), using chair to rest foot on.

With the chair behind you and hands on the table, gently lift one foot and rest it on the seat of the chair.

  • If you feel a stretch here, hold it for 30 seconds. If you do not feel a stretch, reach back with the same arm and grab your pant leg or your ankle, NOT your foot.
  • Pull your leg gently towards your bum until you feel a slight pull in the front of your thigh.
  • Hold for 30 seconds and switch legs

[edit] Training Session 5

Date: November 5th, 2015 - Members Present: Geoff and Cassie

Workout Goal: Workout Goal: The goal for this workout session is for the client to demonstrate progression of upper body strength ability by ability to withstand increased weight of various exercises from past sessions.

Warm-up - 20 minutes

-Fast paced walk for 1 lap of track, followed by 1 lap jogging

Note Starting to see improvement in pace, increase jogging speed

Dynamic stretches:

-Tin Man: 10 leg lifts, alternating sides

-Calf sweeps: 10 sweeps, alternating sides

-Walking lunges: 10 lunges, alternating sides

-Cross arm over chest stretch: Hold for 15, switch sides

-Triceps Back Reach stretch: Hold for 15, switch sides

Resistance Exercise - 20 minutes

Standing Barbell Curls:

20lbs barbell - 10 reps x 3 sets

Image:Barbell-bicep-curl001.jpg

Start standing up with arms shoulder width apart with barbell in hand with palms facing forward. Grip on the barbell may be altered to target different muscle groups, widening will target more medial muscles and narrowing will target more lateral muscles. Flex elbows while lifting the barbell until elbow can flex no more. Return the barbell to the original position and repeat the motion.

Note: Client alternated her grip for the third set, widening grip and therefore slightly changing muscles used for the exercise

Bent-over Row: 3 sets x 10 reps

Image:bentoverrow.jpg

1st set - 5lbs 2nd & 3rd set - 10lbs

Start with ipsilateral arm and knee leaning on a bench, facing forward while keeping back parallel to the floor. With dumbbell in opposite hand, start with arm fully extended and attempt to pull dumbbell upward, finishing the motion when dumbbell reaches the torso. Return dumbbell to original position and repeat the motion.

Note: Client needed assistance with her form, specifically keeping her back straight

Shoulder Press: 3 sets x 10 reps

1st set - 5lbs

2nd & 3rd set - 7.5lbs

Dumbbell Peck Flies:

5lbs - 3 sets x 10 reps

Lie on your back with dumbbells in each hand. Start with elbows fully extended, arms reached out to either side with palms facing upward. Lift the dumbbells until they are both vertical and side by side while attempting to keep arms alone a single plane and keep elbows fully extended throughout the motion. Bring weights back to the original position and repeat the motion.

Note: Client needed assistance with form, specifically controlling swing of arms not too much so as to take away from resistance

Dumbbell Skull Crushers:

Image:Dumbbellskullcrusher.jpg

5 lbs - 10 reps x 1 set

7.5 lbs - 10 reps x 2 sets

When lying down on your back with weights in hand, start with elbows parallel and both aimed vertically. Start with elbows flexed so the weights are pointed towards your head. Extend elbows attempting to keep them parallel throughout the motion until they are aimed upward. Bring weights back down to the original position and repeat the process

Cardiovascular - 10 minutes

- 10 minutes on elliptical

Note: Heat rate recorded as 110bpm initially and finished at 144bpm

Cool down - 10 minutes

- Walked one lap of the track, moderate pace

Dynamic Stretches:

- Wall arm slides: 2 sets of 10

- Cross arm over chest stretch: Hold for 15, switch sides

- Triceps Back Reach stretch: Hold for 15, switch sides

Note: Client experienced some tightness when she stretched her left side, had to pause for a moment, tried again and completed

- Doorway stretch on wall: Hold for 20, switch sides

Note: Client lunged after holding each side for about 10 seconds to get more out of the stretch

[edit] Training Session 6

Date: November 13, 2015

Members: Cassie, Sepehr, & Sandy

Day 2: Lower Body and Core


Goal: Build on the progress of the previous week, while making sure to accommodate for observed weaknesses in the client’s from session 2. Specifically 2 areas of concern were the ankle (mainly inversion) and quadriceps strength and mobility

Warm up: ~15 minutes

Walk 3 laps of track (fast pace) - jog one lap of track and continue walking

Client walked 2 laps then jogged 1 full lap.

Dynamic stretches:

Tin man High Knees Calves Sweeps Walking lunges

Note: Client's ROM in her knees showed a slight improvement during lunges. Resistance ~10 minutes

  • All exercise sets should have 30-60 seconds of rest in-between


Chair Squats 2 x 15

Note: Client completed 3 x 15. Her first set showed significant trunk flexion that was improved dramatically by the second set. Her third set showed improved control of knee flexion to not pass ankle.


Machine Knee Extensions 2 x 10 (per side)

Image:image048.jpg

Note: Client completed 3 x 15. She wanted to increase the weight very quickly, but for concern of injury from progressing too fast, we suggested she try her first set with 20lbs and see how she felt after. After first set, she did not want to increase anymore, saying 20lbs was definitely enough. In her third set, client had to be reminded to keep her core tight

Begin by adjusting the ankle pad to be right about your feet. Put your legs behind the pad, then position yourself on the machine so that your back is against the seat rest, while your legs just before the knees are off the seat. Firmly grip handles. Slowly straighten your legs until just before you fully extend your legs. Hold the position for 1 second. Slowly return your legs to starting position. Repeat for desired reps.

Lunges onto half foam roller 2 x 10 (per side)

Image:Body-Solid-36-Half-Foam-Roller-BSTFR36H.jpg

- Exercise is performed with flat side placed down

Note: Client's first set revealed she needed assistance understanding the form of the exercise. Her back knee needed to be bent more, and her back ankle was naturally everting, so had to remind to consciously invert so that toes were straight. Her second set, client's lower body form improved, however she had to be reminded to keep her upper body static, and core tight. We suggested she put her hands on her waist to maintain a more static position.

Begin by setting up a half foam roller on the floor. Make sure the roller is in a stable position. Slowly perform a lunge with your foot down planted on the foam roller by placing your leg in-front of you then bending both legs in a parallel line.Hold for 1 second.Slowly return back to starting position. Alternate between your right and left side for the desired reps.

Core 10 minutes

Ab pulse ups: 2 x 10

Note: Client completed one set of 15 instead, due to time constraints.


Russian Twists: 2 x 20

Note: Client completed one set of 12 full twists (from one side to next), due to time constraints. She held a 4kg ball to keep hands steady/occupied.


Aerobic: 10 minutes on StairMaster

Note: At start, client's heart rate was 120bpm, at finish it was 147bpm.


Cool down: walk 1 lap of track (moderate intensity) 10 minutes

Note: Due to time constraints, client was unable to complete the static stretches as part of cool down, however we encouraged her to try some in her office.


Static Stretches: Using stretching machine (Keep arms straight, and knee on knee-pad. Stretch slowly and breathe normally. Hold each stretch for 10-30 seconds.)

Lower Back:

Hamstrings:

Gluteals, Hips:

Inner Thighs, Groin:

Standing Quadriceps stretch (without machine):

  • Gently lift one foot and hold up bent behind you.
  • If you feel a stretch here, hold it for 30 seconds. If you do not feel a stretch, reach back with the same arm and grab your pant leg or your ankle, NOT your foot.
  • Pull your leg gently towards your bum until you feel a slight pull in the front of your thigh.
  • Hold for 30 seconds and switch legs

[edit] Training Session 7

Date: Thursday, November 19th, 2015 - 10am

Members: Geoff and Demi

Workout Goal: The goal of this session is to have the client fully complete every set as well as increase the weight by approximately 5lbs for seated row, bicep curl and chest press.

Warm-up: 10 minutes

Start with one lap walking and one lap jogging the track.

Dynamic stretches:

- Tin man

- Calf Sweeps

- Lunges

Static Stretches:

- Shoulder across body stretch

- Shoulder overhead stretch

- Shoulder rotations

Resistance Training: 30-40 minutes

Preacher Curls: 3 sets 1st set - barbell (15lbs)

2nd set - 20 lbs - 12 reps

3rd set - 20 lbs - 10 reps

Note: Had a tough time with the 20lb straight barbell but managed to perform the exercise with 20lbs on the 'ez curl' bar.


Seated Row: - 3 sets x 15 reps x 40lbs (3rd set 12 reps)

Note: Form has significantly improve from last time we performed this exercise


Chest Press: 3 sets x 12 reps - 20lbs barbell


Shoulder Press: 3 sets x 12 reps - 7.5lbs (Warm-up 5lbs)


Tricep Kickback: 3 sets x 12 reps

First set - 5 lbs

2nd and 3rd set - 7.5 lbs

Note: Needs to work on keeping upper arm steady and prevent it from moving throughout the exercise


Cardiovascular Elliptical - 10 minutes on level 1 - Starting heart rate 127 bpm - final heart rate 151 bpm

Note: Cardiovascular ability is noticeably improving. Her pace has increased and doesn't seem as fatigued following the exercise


Cool down:

- One lap walk of the track

Static Stretches

- Chest across body stretch

- Wall shoulder raises

Note: Mobility for Wall shoulder Raises has improved


[edit] Training Session 8

Date: Thursday, November 19th, 2015

Participants: Geoff and Demi

Upper Body Workout

Warm-up

Start with one lap walking and one lap jogging around the track.

Perform the following static and dynamic stretches:

Static: Arm across body stretch, shoulder overhead stretch, shoulder rolls

Dynamic: Walking lunges, Calf sweeps, shoulder swings

Resistance exercise

Seated Row

Warm up with a set of 10 repetitions at 20lbs

3 sets of 40lbs for 15 repetitions

Barbell Curls

3 sets x 10 reps of 20 lbs.

Note: Had trouble with the wider grip but showed no discomfort or struggle in the narrow grip

Chest Press

3 sets x 12 repetitions x 25lb straigh barbell

Note: This week's results showed that she has made major improvements in her chest strength

Triceps Kickbacks

3 sets x 12 repetitions (3rd set 10) of 5 lbs

Note: Still weaker on left side but improvements have been made

Shoulder Shrugs

Hold dumbbells in both hands with elbows fully extended, palms facing inwards with arms handing by your side. Lift with trapezius muscles keeping arms extended while trying to lift shoulders as high as possible and roll them backwards while rolling shoulders down and back as you bright the shoulders back to the original position. Repeat the exercise for desired number of repetitions.

3 Sets x 10 repetitions x 10lbs

Note: Really liked this exercise

Cardiovascular: 10 minutes on elliptical - starting HR: 124 Finishing HR: 154

Note: Progression is consistent. Had less trouble than the previous week and is showing significant improvement in her cardiovascular ability.

Cool down:

- One lap walk of the track

Static Stretches

- Chest across body stretch

- Wall shoulder raises

Note: Mobility for Wall shoulder Raises has improved


[edit] Training Session 9

Date: November 20, 2015

Members: Demi, Sepehr

Day 2: Lower Body and Core

Goal: Add weight to chair squat and improve lunge form.


Warm up: ~15 minutes

Walk 3 laps of track (fast pace) - jog one lap of track and continue walking

Note: Client walked 2 laps then jogged 1 full lap.


Dynamic stretches:

Tin man High Knees Calves Sweeps Walking lunges


Resistance ~20 minutes All exercise sets should have 30-60 seconds of rest in-between

Chair Squats

Note: Client completed 3 sets x 15 reps while holding a 4kg medicine ball

Lateral Crossed Leg Raises

Note: Client completed 3 set x 15 reps (per side)

Machine Knee Extensions

Note: Client completed 2 sets x 15 reps of 30lbs

Lunges onto half foam roller

Note: Client completed 2 sets x 10 reps. Form greatly improved! Both front and back knees were bent at ~90degree angle, knee did not go beyond front toes.


Core 10 minutes

Ab pulse ups:

Note: Client completed 2 sets x 15 reps


Russian Twists:

Note: Client completed 2 sets x 15 reps.


Aerobic: 10 minutes on Elliptical

Note: Client usually does StairMaster on Friday sessions however, this week she increased weights and was very fatigued. Beginning Hr: 110bpm Finish HR: 136bpm


Cool down: walk 1 lap of track (moderate intensity) 10 minutes


Static Stretches: Using stretching machine (Keep arms straight, and knee on kneepad. Stretch slowly and breathe normally. Hold each stretch for 10-30 seconds.)

Lower Back:

Hamstrings:

Gluteals, Hips:

Inner Thighs, Groin:

Standing Quadriceps stretch (without machine):


[edit] Exercise Summary

Exercise Program Summary Chart


Image:wosum1.png

Image:Wolower.png

Image:Wocore.png



Program Notes


  • Resistance Training Intensity rated based on a scale from 1-3 based on rep ranges. 12-15 Repetitions = 1 (muscle endurance). 10-8 Repetitions = 2 (hypertrophy). 8 or below = 3 (muscle strength)


  • Cardiovascular Training Intensity rated based on duration. S = short, M = intermediate, L = long
  • Core: indicates which session involved direct core work. N/A = None, Y = Core Included
  • Other: any other exercise that was done which is not part of traditional resistance, cardiovascular or core training

Image:Example.jpg

[edit] Final Assessments Results

Date: Thursday November 26th, 2015

Time: 10:00 - 11:30 AM

Members:Sandy Cepeda, Cassie Persoon, Sepehr Shabahang, Geoff Slemon


[edit] Flexibility

FMS

1) Deep Squat

2) Hurdle Step

3) Inline Lunge

4) Shoulder Mobility

5) Leg Raising

6) Push-up

7) Rotary Stability


Image:FMS_Final.png

[edit] Balance

Stork Stand: Time:

  • Trial #1: 22.5 seconds
  • Trial #2: 22.5 seconds

[edit] Muscular Strength and Endurance

Plank Test

  • Time: 19.2 seconds

Shoulder press 10RM: (Warm-up 10 reps of 10 lbs)


  • 20 lbs - 5 reps
  • 20 lbs - 7 reps

Chest Press 10RM:(Warm-up 10 reps 20 lbs)


  • 30 lbs of 7 reps
  • 30 lbs 14 reps

Leg press 10RM: (Warm-up 10 reps 60 lbs)


  • 100 lbs - 10 reps
  • 120 lbs - 10 reps
  • 160 lbs - 10 reps

[edit] Cardiovascular

Rockport Test

Resting Heart Rate - 60 BPM Total time (1 mile) - 14.36 minutes Final Heart rate - 140 bpm

  • V02Max = 24.23 ml/kg/min
  • Based on the norms of our client's demographic, the results are rated as 'above average'
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